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[ItsThere]

Will certainly do that. Waistline is pretty important to watch.
As regards incremental increases that has totally got to be the way to go, am benching 10x3 at 70kg now so close to body weight and is bulking teh pecks nicely. Obv with other assorted stuff. Might be interesting to see how much I could power lift for just a couple of reps.
It certainly can be addictive this gymnasium stuff!

[Matt]

Yep, very addictive. You actually become addicted to the chemicals your brain pumps out during exercise

If you're going to set a personal best on the bench, obviously get a GOOD spotter. Make it clear they're not to even touch the bar unless you ask them (that really annoys me!) and warmup well beforehand. Warming up means exercising with ZERO fatigue, too many people push hard during warmup. For example, if you were looking to bench 100kg, I'd suggest a set of 12 on just the bar first, then two sets of 6 reps on 50kg, one rep on 80, rest 4 to 5 mins, then go for the 100kg. That works well for me, and I could argue that's not warming up enough

And don't get in to that whole "Heavy benching every week" mindset. Do it once a month, the rest of the time stick to sets - that's where the real growth occurs.

[rumbletum]

Every week, aim to do an extra rep or two, or go up a very small weight. Small gradual progress gets better results long term than sudden jumps.

That's excellent advice, I even bought my own plates (0.25kg,0.5kg,1kg) to take to the gym as the smallest they had was 2.5kg. It doesn't sound like much adding a kg to the bar each week, but it soon mounts up over time. Most importantly you body will be able to handle it easier than taking a bigger jump every few weeks.

Might be slightly different in your early days as you'll probably be able to handle bigger jumps as you get used to the training.

[Matt]

Own plates hey? That's great Smallest at my place are the standard 1.25kg, which still amounts to 2.5kg/5.5lb increments on a barbell.

Tell you what, the person who'd make the best progress would be the guy who added a single pound to the barbell every week. I'll have to look around for small plates

[Rossco]

That is a GREAT idea! Why did I never think of that either. I hate how you always need to make big jumps every so often, but 1kg each week is perfect thing to do.

Not training hard at the moment though, working alot so not got the time or effort to do alot. Still going 2-3 times a week but I'll get back into my usual schedule in 2 weeks or so, I plan to hit 13st by the end of the year. Dropped back to 11.8st right now so I have my work cut out. Although I did get a new set of scales which took 3lbs off my weight, really annoying!

[Yoshimax]

LOL - I'm going the opposite way from you Rossco - Down from 15.5st to 13st but I'll be pushing to get to 13 so probably 13.5 (last time i was 13 I was like a beanpole) - Sticking some muscle on so I'm setting my expectation at levelling off around the 14st mark for starters.

[rumbletum]

Own plates hey? That's great Smallest at my place are the standard 1.25kg, which still amounts to 2.5kg/5.5lb increments on a barbell.

Tell you what, the person who'd make the best progress would be the guy who added a single pound to the barbell every week. I'll have to look around for small plates

You'll have to get used to the funny looks you get, and I'm always expecting someone to accuse me of stealing the plates from the gym

Let me know if you struggle to find any, and I'll try and look up where I got mine from (its been a few years now).

[Rossco]

LOL - I'm going the opposite way from you Rossco - Down from 15.5st to 13st but I'll be pushing to get to 13 so probably 13.5 (last time i was 13 I was like a beanpole) - Sticking some muscle on so I'm setting my expectation at levelling off around the 14st mark for starters.

Yeh its difficult that way, as you'll be losing fat and putting muscle on yet your weight may stay the same so it puts you down but you just gotta keep at it til your happy.

Same for me, my weight has hardly moved in the last month or so but my muscle has grown enormously, so much fuller and more ripped than ever before.

[Matt]

You'll have to get used to the funny looks you get, and I'm always expecting someone to accuse me of stealing the plates from the gym

Let me know if you struggle to find any, and I'll try and look up where I got mine from (its been a few years now).

Won't get any funny looks mate, I own the gym

If you could dig out where you found them I'd appreciate that. I've found some very expensive magnetic weights you clip to regular weights, but they're just silly money for what they are.

If it comes to it I'll get tubs of nails LOL

[rumbletum]

lol, I've actually heard people say they just buy large washers from hardware stores

Right, I bought my original ones years ago from a company called Scorpion Gym Equipment, although a quick google search can't find any evidence of their existence.

I have bought more since then, but can't remember where from. I thought it was Pullum Sports although a search there only shows them down to 0.5kg plates. Maybe worth phoning as they do (or used to a couple of years ago) a printed catalogue too, which was very comprehensive.

A quick search has revealed that Gymratz sell them as low as 0.125kg plates, I've heard of them, but not used them, so can't comment on their service.

You own your own gym, thats cool, no excuse to miss a workout Where is it?

[rumbletum]

FINALLY, I've remembered where I got them from most recently, Watson Gym Equipment, they're cheaper than Gymratz too

[Matt]

Thanks for the link. Pretty expensive for what they are, but then I work on the "1kg=?1" price, so was looking to spend 50p Will have to get some in the future, I know a guy who could probably make something for less money I'll ask him monday. Great idea man thanks for linking to them.

The gym is in Seaford, East Sussex so a bit of a way for you; but if you ever happen to be holidaying on the south coast give me a shout. It's a real spit&sawdust place, serious training going on

[John Beaulieu]

entering my 4th week since restarted training and first personal mile stone is passed - lost just over a stone. This is without doing any stupid crash dieting, just by eating more healthily and training a couple of times a week.

[nightstalker100]

entering my 4th week since restarted training and first personal mile stone is passed - lost just over a stone. This is without doing any stupid crash dieting, just by eating more healthily and training a couple of times a week.

Excellant results.

Often simply cleaning the diet, ie, getting rid of the processed garbage and consuming fresher, more raw foods goes a long way with helping to shed weight. Its all the sodium.

[Ish]

I went to the gym yesterday for the first time since my stomach troubles. Was alarmed to learn I'd lost half a stone.