gym users

Interesting subject and something I have pondered since I've stepped up my gym activity the past couple of months with a change in regime getting in on average 4 sessions per weeks versus my previous 1 or sometimes 2.

I presume sets = reps above or are they max lift 1 reps with multiple sets of each?

I've have very similar lifts with current lifts as below for comparision:
Squat is 130kg, generally 4 sets of 6 reps working towards a target of 140kg
Dead lift (Romanian) is 100kg, generally 4 sets of 8 reps working towards a target of 120kg
Bench press also 90kg, generally 4 sets of 6 reps working towards a target of 100kg (can only get out 3 reps at 100kg at present)

I found early on in mid Dec when increasing my activity I was generally quite stiff and sore with DOMS the day after but over time this has abated.  As I've become accustomed to the increased activity I've also improved my stretching habits somewhat which in turn has helped recovery or at least the sensation it was restricting my golf swing.

In terms of the bench press giving you the feeling of pulling your shoulders forward at address do you do much back exercises to offset the hunched posture overworking of the chest can yield? I find one arm rows, low rows and lat pull downs good for working the back.

Last year despite how infrequently I attended the gym I was concerned weights use would affect the sensation and feeling in my hands especially in terms of the short game.  As a result during the qualifying season I rarely did any weights and instead did the odd cardio session.  Can't say it was a bad golfing season as went from 9 to 7 handicap (without a single win) but not sure I can attribute any of that to avoiding weights in the gym.

This year I'm going to keep up my gym routine throughout and see how I fair out.  Once I reach my target levels on the main lifts above I'll probably just maintain those rather than reset higher, at least until the off season begins again. That said I generally and expect to limit any weights sessions to focus on the legs the day prior to any competitions in an effort to keep the upper body are arms especially as nimble as possible.

I remember an interview with Gary Player some years ago where he was talking through his fitness and gym routines while on the PGA tour.  He mentioned how most of the other players were both shocked and stunned at him squatting something like 300 pounds the night before the Masters tournament.  If it didn't adversely affect his game I can't imagine it hindering me with my mediodracy.

Also I was surprised to listen to Rory's interview following his first round at least year's Open where he said he was going hitting the gym for the afternoon.  Guess it depends on what you do in the gym and it can be a means of unwinding and escaping all the media attention in their case.

In terms of weights in general I don't think or expect them to improve my golf swing, I have a relatively slow swing seed at present (~94mph) so increased power would be no harm but I don't think this will be achieved from increased strength. I do enjoy my weights sessions and can feel some improvement in strength and endurance over the past few months so see them as a means of injury prevention and an outlet away from golf.

Was reading an article by the guy who worked with Clarke to get him in shape.

From what I remember, his advise was squats & deadlifts, developing your triceps, but avoiding too much work on biceps.

Think he talked about work with resistance bands too to build speed.

Really main emphasis on building leg & core strength.

He also said to generally avoid too much cardio, as its not really necessary for completing a round of golf & results more in degradation of muscle.

But hey, I'm a lazy ba$tard and have done none of the above.

John Divney wrote: »

Darren wouldn't have lost that weight without a lot of cardio though?:eek:

The program he was on has a massive emphasis on diet. Actually very little cardio involved in the routine.

spacecoyote wrote: »

Yeah,cardio was very minimal, according to the article it was a lot of this high intensity short work out time stuff

Ah, I used to do those, they are actually amazingly good cardio workouts, you just don't need to 'run'. It's called High Intensive Interval training,

slave1 wrote: »

Rory in da gym...

http://www.pgatour.com/news/2015/04/02/behind-the-scenes-of-rory-mcilroy-at-mens-health-cover-shoot.html

Interesting quote from that article

Golf is a very athletic sport ... six to eight miles walking in a round, which is the same distance a soccer player covers in a game, you flex and rotate and have huge forces going through the body. It’s very demanding.

Yoga is probably the best thing you could do for your Golf.

Ciaranra wrote: »

I would say pilates and all men should do some form of resistance training.
Men loose muscle in their 30s

I have been doing Pilates for two years now and has really helped with flexability. I have a bulging disk on my left side (L5/S1) when it flares up I have a stretching routine and when it's ok I do strengthening exercises every other day.

Since I started I have had no major flare ups, the ones that have me crying in s heap on the floor. So the Pilates has really worked interms of management.

I would love to get to the gym, carrying a few extra pounds now and creeping to 25% body fat, it's amazing how the metabolism changes at 40. Not sure what gym work I could do with my dodgy back. I think swimming will the exercise for me.

J

You need to figure out what you want out of exercise.

Do you want to build lean muscle which in turn means reduced body fat, faster metabolism and better health

Or

Do you want a gym program designed around your golf game.

If you want to build lean muscle it's simple. Diet has to be right... Eating "clean" 80% of the time along with a good gym routine. One day do chest and triceps, next back and biceps, next shoulders and traps and of course one day of legs. Always do some core work too.

Do that for 2-3 months IF the diet is right you will shed body fat like you won't believe. You will have your metabolism in over drive no matter what your age is.

In regard to gym programs for golf I personally think that's ridiculous. We are amateur golfers. Average amateur golfers at that mostly so why dictate your training schedule or worry about the gym affecting your game.
Our crap inconsistent swings affect our game perfectly as it is already.

levitronix wrote: »

well were not all in the same boat, I love golf, love to try a be competitive
I ran 3 hour marathons , done an 11 hour ironman
I won bikes races
ran a 17 min 5km
when I weight trained full time I could squat 160kg, 16 years ago
diet will nothing for my golf game maintain muscle mass and strength will do something !

golf on its own would bore me, that why I include the gym