Have To Change Gyms.....what Now?

Discussion in 'Hypertrophy-Specific Training (HST)' started by Luke matthews, Mar 4, 2018.

  1. Luke matthews

    Luke matthews New Member

    Hi Guys

    I am 1 week into my 4th cycle and my gym has gone bust. I have to join a new gym which is fine but my problem is that I established my RM’s with that pin loaded equipment. The new gym I am joining has different equipment and the weight at the end of the cable is not the same.

    As I am in a deconditioned state I can’t re-establish new RM’s with the new equipment.

    Any advice from the experts?

  2. Old and Grey

    Old and Grey Super Moderator Staff Member

    Guess and go forward. You will not lose much, if anything. Bodybuilding and health is a life long project. Missing a few days or weights will make no difference in the long run.
    adpowah, Bulldog and _Simon_ like this.
  3. _Simon_

    _Simon_ Active Member

    Ah right, I reckon train at home ;D, cheaper! I've save bucketloads from it, but I'm a bit confused, so do the weights plates or blocks not have the weight listed on them? Or they're different increment weights to the increments you've setup in your cycle? I'd just go roughly the closest to what your increments are, I'm sure they can't be far off.

    It's actually good that you're only the first week into the cycle, I'd even just start the cycle again from the start when you've sussed out the equipment etc.

    Good luck!
  4. Luke matthews

    Luke matthews New Member

    The pin loaded machines do have the weight on them but machines are different. Some have the weight listed as the weight of the plate in the stack and some are weight at the cable. For example, 50 kg could be the weight of the stack or could be at the end of the cable. It’s different depending on how many pulleys are in the system.

    I think I am going to follow O&G and just get as close as I can. I should get within a few kg. As long as I am still getting progressive load and the right frequency I should still do ok.

    Just a pain in the butt though. This was going to be my cycle where I get the result I am looking for.
  5. Browner

    Browner Well-Known Member

    @Luke matthews You could use AMRAPs to determine an estimated 1 rep max.

    For example load it up with a weight that you think you could do 5-8 reps with, then do as many reps as possible (without sacrificing form to much) then multiply that weight as per the chart below. It wont be 100% accurate but should be in the ball park. Or you could use RPE's but that is slightly more tricky to gauge if you haven't had experience with it before.

    Or better yet sack off the pin loaded machines and grab the barbells and dumbbells ;) .

    adpowah likes this.
  6. Luke matthews

    Luke matthews New Member

    Thanks for that Browner. I only use pin loaded machines for exercises such as lat pull down & seated row and legs (unfortunately can’t do squares/SLDL as I have a lower back problem).

    I use barbells for others.
    Browner likes this.
  7. Browner

    Browner Well-Known Member

    There is a lot to be said for using squats and deadlifts for helping lower back pain, problems and injury's. start light, body weight squats if necessary. If you can do a body weight squat without pain you could slowly start adding load/weight, even if it is just a light dumbell goblet squat then slowly progress up to barbell squats with the empty bar. if you can squat the empty bar without pain then ad a small bit of weight.
  8. mickc1965

    mickc1965 Well-Known Member

    Did you get your projected rep maxes sorted?
  9. Luke matthews

    Luke matthews New Member

    Well, in a way. I had to estimate the load for my 4th workout, increment it to the 15rm and calculate 10 & 5rm’s from that. So a bit of guess work. If I got the load wrong it will affect my weights for the rest of the cycle but not much I can do about it.

    Different equipment feels different in terms of ergonomics as well. All in all, sh!tty scenario but I’m chugging along anyway. Will be interesting to see the outcome. Thanks for asking.
  10. Old and Grey

    Old and Grey Super Moderator Staff Member

    Don't obsess! All will be OK. Just be consistent. And do not judge one workout to the previous or even one cycle to the previous. You are not going to lose anything in the long or even medium term. RELAX! If you stress you WILL lose. Train for yourself and not for any one else.
    Last edited: Mar 14, 2018
    adpowah, Browner and _Simon_ like this.
  11. Luke matthews

    Luke matthews New Member

    Gotcha. Thanks!
  12. Luke matthews

    Luke matthews New Member

    Hey guys. Looking for a bit of guidance on diet. I have finished my 5s and have extended by another 2 weeks before doing negatives.

    I set a target of 1lb weight gain per week (deliberately conservative) which has been going well and I was bang on target each week.

    I get to the end of the 5s and all of a sudden weight gain stopped dead in its tracks. It has now been 2 weeks with zero gain. I increased my calories accordingly as I progressed in the cycle and body weight. I don’t understand why I am not gaining anymore.

    My stats are as follows;

    Starting weight 159lb
    Starting calories 3000 (proportioned macros 25:25:50)
    Current weight 164lb
    Current calories 3100
    Daily activity rate estimated 1.4 has not changed.
    Body fat increased slightly from ~12% to ~12.5%

    Not sure if it’s relative but my calories have increased same % as weight (ie 3.3%).

    Should I have been eating more than the 100 cal increase 6 weeks in? If so, how much?

    Thanks in advance.
  13. mickc1965

    mickc1965 Well-Known Member

    I wouldn't have said you should need to increase calories by any more than you have as that is how I do it (I am bulking a lot slower than you as I am aiming for an average of 0.2 to 0.25 lbs per week by eating at kcals at a multiple of 16.5 x body weight in lbs, however last week at this same multiple I lost 0.4 lb)

    Maybe increase calories by adding another 200 and see how it goes.
  14. mickc1965

    mickc1965 Well-Known Member

    Also do you weigh yourself weekly or do you weigh daily and take the average over the week?

    Reason I ask is my weight fluctuates daily and the range between high and low weight days could be 3 lbs (sometimes more) but the average weight over the week may be as little as 0.1 lb different from the previous week.
  15. Luke matthews

    Luke matthews New Member

    I weigh myself daily and take the weekly average. Either way, I have been the same weight daily for 2 weeks.

    Everything I have read says if you’re not gaining weight you need to eat more. I get it but must admit, 3100+ calories a day is a lot for someone weighing 75kg.

    I’m thinking I’ll just have to increase the daily intake and see how it goes. How much is the question.
  16. Blade

    Blade Super Moderator Staff Member

    No need to rush it. I think 1lbs a week is way too much unless you are in your first year of training. For an intermediate lifter it’s very hard to build muscle at a consistent rate of more than 1-2lbs/month.

    I would simply give it more time, this is a marathon - not a sprint.
  17. Luke matthews

    Luke matthews New Member

    Thanks. So do you think I should stick with the current calories then? Do you think weight gain will resume on the same calories?
  18. Blade

    Blade Super Moderator Staff Member

    I think that you have gained weight slightly too fast, although you definitely seem to have made some good gains if your fat gain is really 0.5% (how did you measure this?) - and that you might want to at least give it another week to stabilize and then judge from there. It could simply be that you maxed out glycogen levels in the higher rep phases, and that with 5s the weight is stabilizing due to actual muscle tissue growing more slowly.
  19. Luke matthews

    Luke matthews New Member

    I measured bf via skin fold measurements with calipers. I’m aware of the issues measuring bf but critical measurements such as waist girth and neck have not changed much since the beginning of the cycle so I’m guessing the slight increase is near the mark.
  20. Blade

    Blade Super Moderator Staff Member

    Ok, also make sure you use at least 3, preferably 5-7 sites for measuring - but that sounds pretty good. My point still stands, no need to rush it. I tend to think that a growth process is usually accompanied by increased hunger, and force feeding will tend to cause more fat gain than is needed. This is obviously very individual, but the correlation is high in my experience.

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