Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Sorry Alc for highjacking your thread but Two of our under 16 years old members seem to have attention deficit disorder, they are so consumed about all theories about bodybuilding to the point they want to be the next Einsteins....

You are flooding lttle ones, empty your cups. Lack of patience, discipline and consistency gets you to no growth...

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Sorry Alc for highjacking your thread but Two of our under 16 years old members seem to have attention deficit disorder, they are so consumed about all theories about bodybuilding to the point they want to be the next Einsteins....

You are flooding lttle ones, empty your cups. Lack of patience, discipline and consistency gets you to no growth...

I was once too guilty of clusterfucking!!! When young, new, and naive to all this it is easy to get caught up. I want to do an arm specialization routine, but I can't deadlift 315 yet, and I want to get ripped. Oh, how do I get my bench up? lol They will learn, it might just be the hard way.

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Allright well I was thinking of doing a split like this for the 4 weeks of mass training Iv got:
Monday : Back, Shoulder and Chest Width + High rep abs
Pullup 3x failure
Db Military 5x10
Chin 4x10
Lateral Raises 3x10
Flyes 6x20,15,12,10,8,8
SitUps 4x70-100 (near failure)

Wednesday: Back+Cheast Thickness + Arm Mass
Bent Over Barbell Row 5x10
Flat Barbell Bench 5x10
One Arm DB Row 3x8
Flat DB Bench 3x12
Over Head DB Extension 4x8
Standing Barbell Curl 4x10

Friday: Legs + Weighted Abs
DeadLift (using as little leg movement as possible) 7x6-8
Sumo Style Dead Lift (wear lifting belt) 5x10
DB Jump Squat 3x15
Barbell Shrug 4x10
Weighted Plank 3x45 sec
Weighted Lying Leg Raise 3x45sec - these are an exercise we used to do at football training, what you do is lie on the floor with your arms my your sides and lift youer feet about 6 inches off the ground for as long as possible, is this the right name?

Thats the routine I was thinking of doing, How good is it? Should I add in more for shoulder seen as Im concentrating on them?

Clusterfuck!!!!!

Uhhhhhhhh........Why??? This is not good at all. Where did you get the idea for this split? Are you doing the 5x5 now? Why change it up? You want to get your shoulders bigger??? BB overhead presses, weighted dips, incline BB press.... Use these for your presses in the 5x5.

 

[ExtraMile]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

No im not doing 5x5. If you ever noticed Iv got a journel on this board so you can check what Im doing but as a quick brake iv got 4 weeks of more mass building than strength gaining which is what Iv been doing, you yourself said that you used to "clusterfuck" and ask too many questions and Im guessing at the time you actually wanted an answer so I appreciate you saying that isnt a very good routine but it would help if you said why and what would be better otherwise wont I just end up asking another question about what I should do and thats what you and SaiBot just complained about. Think about it bro.

And yes I want bigger shoulders. Thats why I put "should I add another shoulder exercise seen as Im concentrating on them" in the post above. I alredy do Squats, Deads, Chins, Rows, Military and a few others. Check my journel if you need to no.

You suggested 5x5? For strength and to build a good base seen as im young Im guessing? This is why the program that Im on is all compound exercises and based on the 4 mass builders and the best strength builder, so doing the 5x5 now for 4 weeks would be just the same, like I said I wanted a short program I could do for 4 weeks concentrating on MASS.

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

You suggested 5x5? For strength and to build a good base seen as im young Im guessing? This is why the program that Im on is all compound exercises and based on the 4 mass builders and the best strength builder, so doing the 5x5 now for 4 weeks would be just the same, like I said I wanted a short program I could do for 4 weeks concentrating on MASS.

I recommended the 5x5 because it works and it has worked for many people for a long time now. It is tried and true.

What is with this 4 weeks mass gaining phase, then 4 week strength phase? Am I missing something here? You should pick a program and stick with it for 4-6 months or longer or until you quit making progress. How much mass do you plan on gaining in a month? You should be thinking about the long term, especially at your age.

I am glad you are focusing on the compounds. Just by doing this you are light years ahead of all the guys your age following the latest Flex mag workout. This in itself will pay off big time when you are older. I'd suggest you go to Madcows site and immerse yourself in it. take the time to read the training primer and theory.

Madcow's 5x5 and Training Theory and Information Site

 

[ExtraMile]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Just 4 weeks mass for a change from the same workout Iv been doing, then Ill be back on what I was doing before or another 10 weeks or somthing, because I already dont look forward to working out so much because fo doing the same exercises over and over and just wanted to change things abit and add in another shoulder movement...
But I suppose I could just get through more of this routine for longer and stop enjoying the workouts as much?

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

No im not doing 5x5. If you ever noticed Iv got a journel on this board so you can check what Im doing but as a quick brake iv got 4 weeks of more mass building than strength gaining which is what Iv been doing, you yourself said that you used to "clusterfuck" and ask too many questions and Im guessing at the time you actually wanted an answer so I appreciate you saying that isnt a very good routine but it would help if you said why and what would be better otherwise wont I just end up asking another question about what I should do and thats what you and SaiBot just complained about. Think about it bro.

And yes I want bigger shoulders. Thats why I put "should I add another shoulder exercise seen as Im concentrating on them" in the post above. I alredy do Squats, Deads, Chins, Rows, Military and a few others. Check my journel if you need to no.

You suggested 5x5? For strength and to build a good base seen as im young Im guessing? This is why the program that Im on is all compound exercises and based on the 4 mass builders and the best strength builder, so doing the 5x5 now for 4 weeks would be just the same, like I said I wanted a short program I could do for 4 weeks concentrating on MASS.

At your age (14 yo) and experience I would dare to say that you can do the 5x5 for 10 years and still have solid gains with it! I've suggested you a higher rep range because you are still a kid and you are not being supervised while working out.

You want mass? stick to a program and eat like a MoFo. Once you start to not noticing any significant gains in size or strength, you either change diet or program, most of the times the diet is the problem, changing a program can be as easy as just adding one more rep, set, rest between sets or doing less... If you make radical changes you will never know what's the root of the problem... and that's called clusterfucking.

That being said the best principle is progressive overload either by increments in weight, or reps with the same weight or both. Like I, SL, CEO, LB, ALC and many others said if you can add 5kg every month during 2 years how much improvement is gonna be? Do the math... at 16 you will still be young and probably with a 150kg or more bench press...

If you wanna go crazy with the weights once in a while do it but don't fall in love for the confusion principle because confusion is a bad girl who needs a more experienced guy to take care of her

You are a good kid Extramile with alot of potential, don't waste yourself.

 

[ExtraMile]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

*sigh* lol ok I just seem to get bored with the same exercises very easily, one thing that has been a big problem is Deadlifts and Squats, these are usually the two lifts I put the most effort into and having them on the same day is making me start puttin less effort into Squats because I know either deads are next or vise versa, would swapping Deads with Rows be ok? So For example workout A would be Squats, Rows, Chins and another exercise rather than Squats, Dead, Chins and another? This way I can put maximum effort into the 2 best exercises I do? Or would that be a drastic change?

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I think you are ready for 5x5. Check your journal I left something there for you.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

No im not doing 5x5. If you ever noticed Iv got a journel on this board so you can check what Im doing but as a quick brake iv got 4 weeks of more mass building than strength gaining which is what Iv been doing, you yourself said that you used to "clusterfuck" and ask too many questions and Im guessing at the time you actually wanted an answer so I appreciate you saying that isnt a very good routine but it would help if you said why and what would be better otherwise wont I just end up asking another question about what I should do and thats what you and SaiBot just complained about. Think about it bro.

And yes I want bigger shoulders. Thats why I put "should I add another shoulder exercise seen as Im concentrating on them" in the post above. I alredy do Squats, Deads, Chins, Rows, Military and a few others. Check my journel if you need to no.

You suggested 5x5? For strength and to build a good base seen as im young Im guessing? This is why the program that Im on is all compound exercises and based on the 4 mass builders and the best strength builder, so doing the 5x5 now for 4 weeks would be just the same, like I said I wanted a short program I could do for 4 weeks concentrating on MASS.

Saibot is right bro....you are trying to do too much in such little time....give it some time...bodybuilding is a slow process, but you will get to your goals if you stick with it...

 

[thelion2005]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I think the best route to this will be to ask these questions to both your surgeon and your PT. Surgeons seem to be mixed for the most part on weight training, but many other activities they are definite yay or nay on after THR. Usually very high impact sports are not recommended, like football, baseball, soccer. Things like cross-country skiing and hiking are usually OK, if the patient has had experience with them, while downhill skiing is something they are divided on (like weight training).

Because of your past years of experience with weight training they probably will give you the go ahead. They will surely recommend not going heavy. Main concerns are wear and loosening of the new joint...but, strengthening the hip around the joint should help prevent loosening. Those things (along with fractures) usually happen with more high impact activities though, which is why they recommend to avoid them.

Now things like Olympic lifts (snatch/clean/etc.) where you are "jumping" a bit while lifting a heavy weight would definitely want to be avoided (high impact under heavy weight - bad). Pretty much common sense, huh?

Also, you are going to be working up to things like squats. No way you'll get under 200 lbs right away (again, common sense)! I doubt you'll even want to start with 135. Slow and easy. Like anything that requires recovery, there will likely be quite a bit of pain at first, but your PT will help you with methods to relieve that. Even then, years from now you may still become sore after say a long hike, or too much bending while working in your garden...or maybe too much squatting. That soreness will most likely go away in a day or two just like when we workout, and is usually not a big deal (just your body letting you know that you're either not that young anymore, or you need to take it a bit easier).

Best advice I can give though is to take all this up with your surgeon and PT. Let them know your history...how long you've been weight lifting, if you trained heavy, let them know you're used to squatting 600 lbs. (or whatever). Be as thorough as possible and ask as many questions as you need to. Write down a list of questions so you don't forget them too.

I know this wasn't much help, but hopefully your PT will have some good advice. You'll also get to know your body again over a bit of time and you'll know what you can handle. Just don't jump the weight up too much at once in the beginning! 10 lbs. here, 5 lbs. there, and see how you feel the next day. Good luck bro!!

Using the Hack Squat Exercise Machine at the Gym | Expert Village Videos
TY for great reply. I'll follow advice.

If you look at the vid above, you'll see why I thought hacks might be OK. The force is on the quads.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Using the Hack Squat Exercise Machine at the Gym | Expert Village Videos
TY for great reply. I'll follow advice.

If you look at the vid above, you'll see why I thought hacks might be OK. The force is on the quads.

Hack squats will put too much pressure on your hips bro

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Using the Hack Squat Exercise Machine at the Gym | Expert Village Videos
TY for great reply. I'll follow advice.

If you look at the vid above, you'll see why I thought hacks might be OK. The force is on the quads.

True, hacks do put more emphasis on quads.

How tall are you? Another thing to consider if you are tall is that for (us) tall guys, the squat really stresses more hips and lower back due to a greater necessity for forward lean (just the unfortunate mechanics of it). Shorter guys get more quads, hams, glutes.

I think it will ultimately come down to finding what is more comfortable for you, and then working back into things slowly. Also, you don't want to avoid stress on the hips altogether, because strengthening the muscles in and around the hip will help keep that THR in place.

Another machine to consider is the V-Squat, both front and rear facing. I like that machine! Wish my gym had one. I have to drive 25 minutes to use one (which I don't).

 

[desmond]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Aside from good diet and lifting, I do some cardio to help loose fat, this is what I do:
Warm Up- Jog for 5 mins.
Job for 1 min, sprint for 10 secs - repeat for a total of 20mins
Cooldown - Jog for 5 mins or brisk walking for 10.

How good it that for fat loss? Is their anything else I could add in to help?

And also aside from Military, whats the best exercise to broaden up shoulders more?

less time resting I'd say. It's more intense to do 20 seconds sprinting, 30 walking for e.g., than a long jog

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

less time resting I'd say. It's more intense to do 20 seconds sprinting, 30 walking for e.g., than a long jog

Interval training is GREAT for intensity....just frickin AWESOME

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

...

 

[desmond]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Hey Alc:

I'm on omega program but for academic interest I'm curious as to what do you think is best for a profoundly shitty lower back. My concern isn't aesthetic, its that I will injure my self one day deadlifting, squatting, or rowing.

There is just no muscle mass there at all - I find it hard to even flex it. Deadlifting hasn't helped it too much, and I find that for any isolationists lower back exercise (good morning, hypers) my glutes seem to do the work.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Hey Alc:

I'm on omega program but for academic interest I'm curious as to what do you think is best for a profoundly shitty lower back. My concern isn't aesthetic, its that I will injure my self one day deadlifting, squatting, or rowing.

There is just no muscle mass there at all - I find it hard to even flex it. Deadlifting hasn't helped it too much, and I find that for any isolationists lower back exercise (good morning, hypers) my glutes seem to do the work.

isolation:

hyperextentions, superman raises, good mornings, bridging (wrestling exercise)

compound:

bent-leg deadlifts, squats, hack squats

 

[noisekick]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

How does this routine look in general? Thanks

Stats:
Age: 23
Current Weight: 75kg
Ultimate Goal to Bulk : 80-85kg
200g + protein / ED
500g + cabs / ED



Monday
Day 1: ( Chest / Bi )
- Bench Press(smith) x 4 sets
- Incline Dumbell Curls x 3 sets
- Incline Bench Press (smith) x 4 sets
- Barbell Curls x 3 sets
- Decline Bench Press (smith) x 4 sets
- Hammer Curls x 3 Sets
- Concentration Curls x 3 sets
- Chest Flys x 4 sets

Tuesday
Day 2: ( Legs / Forams/ Abs )
- Smith Deadlift x 5 sets
- Leg Extension Curls x 4 sets
- Hamstring Curls x 4 sets
- Smith Standing Calf Raises x 4 sets
- Smith Squat x 5 sets
- Smith Machine Lunge x 4 Sets

Forearms:
Dumbbell Wrist Curls x, 4 Sets
Reverse Wrist Curls x 4 Sets
Pinwheel Curls x 3 sets
Hammer Curls x 3 sets

Abs:
Weighted Sit ups x 15, 4 sets
Decline Twisting Sit Up x 10 x 4 sets
Prone Hold x 1min, x 3
Elbow to knee x 20, 3 sets


Thursday
Day 3: ( Shoulders/ Forearms / Abs)
- Military Shoulder Press x 4 sets
- Side Lateral Raises x 3 sets
- Front Raises x 3 sets
- Dumbbell Shrugs x 4 sets
- Smith upright row x 4 sets


Friday
Day 4: ( Back / Tris )
- Wide-grip Latpull down x 4 sets
- Smith Deadlifts x 4 sets
- Standing Smith BB rows x 4 sets
- Overhead DB extensions x 4 sets
- Smith Bent over Rows x 4 sets
- Tricep Pushdowns x 4 sets
- Smith Close Grip Bench Press x 4 sets

Monday, Wed, Friday ( Muay Thai Training / Cardio )

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

How does this routine look in general? Thanks


Monday
Day 1: ( Chest / Bi )
- Bench Press(smith) x 4 sets
- Incline Dumbell Curls x 3 sets
- Incline Bench Press (smith) x 4 sets
- Barbell Curls x 3 sets
- Decline Bench Press (smith) x 4 sets
- Hammer Curls x 3 Sets
- Concentration Curls x 3 sets
- Chest Flys x 4 sets

Tuesday
Day 2: ( Legs / Forams/ Abs )
- Smith Deadlift x 5 sets
- Leg Extension Curls x 4 sets
- Hamstring Curls x 4 sets
- Smith Standing Calf Raises x 4 sets
- Smith Squat x 5 sets
- Smith Machine Lunge x 4 Sets

Forearms:
Dumbbell Wrist Curls x, 4 Sets
Reverse Wrist Curls x 4 Sets
Pinwheel Curls x 3 sets
Hammer Curls x 3 sets

Abs:
Weighted Sit ups x 15, 4 sets
Decline Twisting Sit Up x 10 x 4 sets
Prone Hold x 1min, x 3
Elbow to knee x 20, 3 sets


Thursday
Day 3: ( Shoulders/ Forearms / Abs)
- Military Shoulder Press x 4 sets
- Side Lateral Raises x 3 sets
- Front Raises x 3 sets
- Dumbbell Shrugs x 4 sets
- Smith upright row x 4 sets


Friday
Day 4: ( Back / Tris )
- Wide-grip Latpull down x 4 sets
- Smith Deadlifts x 4 sets
- Standing Smith BB rows x 4 sets
- Overhead DB extensions x 4 sets
- Smith Bent over Rows x 4 sets
- Tricep Pushdowns x 4 sets
- Smith Close Grip Bench Press x 4 sets

Monday, Wed, Friday ( Muay Thai Training / Cardio )

This is a little too much volume tbh. Are you sre you are getting enough calories? what does your diet look like?

 

[noisekick]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Basic over view of diet

Breakfast:
- 2-4 pieces of toast ( with spread ) with 2 eggs or left over dinner from night before
- Protien Shake ( 40g protien, 35g carbs)
- Large bowl of oats/ all bran with 50g almonds
- Orange Juice

Morning Tea:
Tuna Snack / with water crakers
Protein Shake ( 40g protien, 35g carbs)
Piece of Fruit

Lunch:
Chicken with Rice or Tuna Pasta or Chicken with Noodles/ Pasta

Afternoon:
Tin of Tuna / either by its self of with bread & Protien Shake ( 40g protien, 35g carbs)

After Gym: - Protien Shake ( 40g protien, 35g carbs)

Dinner:
Either one of these / others:

Large Steak with Vegies
Chicken and Rice
Spagatti Pasta Bake
Chicken pasta/ pototo bake
Fruit Salad

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Basic over view of diet

Breakfast:
- 2-4 pieces of toast ( with spread ) with 2 eggs or left over dinner from night before
- Protien Shake ( 40g protien, 35g carbs)
- Large bowl of oats/ all bran with 50g almonds
- Orange Juice

Morning Tea:
Tuna Snack / with water crakers
Protein Shake ( 40g protien, 35g carbs)
Piece of Fruit

Lunch:
Chicken with Rice or Tuna Pasta or Chicken with Noodles/ Pasta

Afternoon:
Tin of Tuna / either by its self of with bread & Protien Shake ( 40g protien, 35g carbs)

After Gym: - Protien Shake ( 40g protien, 35g carbs)

Dinner:
Either one of these / others:

Large Steak with Vegies
Chicken and Rice
Spagatti Pasta Bake
Chicken pasta/ pototo bake
Fruit Salad

stats? weight? bf%?

 

[noisekick]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

stats were on other page but i forgot bf%

Age: 23
Current Weight : 75kg
Ultimate Goal Bulk : 80-85kg
bf; 7%?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

stats were on other page but i forgot bf%

Age: 23
Current Weight : 75kg
Ultimate Goal Bulk : 80-85kg
bf; 7%?

well, if you want to get to 85kgs, you have to eat like an 85kg man...so thats how u decide how to get your diet straight

other than that, i'd just lower the volume a little in your workout...and lift as heavy as I can with proper form

 

[noisekick]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

ahk true thanks..

by lowering the volume you mean lower the amount of sets so insted of 5 do 3 for example?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

ahk true thanks..

by lowering the volume you mean lower the amount of sets so insted of 5 do 3 for example?

I meant lowering the "overall" number of sets

 

[ajaygill]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

how do i get a nice devoloped calf muscle? for calfs i do calf raises, also calf leg press thing, i also do squats on leg days. Also theres a gap between my bicep and the top of my forarms. I've tried reveresed curls and hammer curls nothings filled it yet

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

how do i get a nice devoloped calf muscle? for calfs i do calf raises, also calf leg press thing, i also do squats on leg days. Also theres a gap between my bicep and the top of my forarms. I've tried reveresed curls and hammer curls nothings filled it yet

The most important thing in calf training imo is quality reps. A two to four second pause in the full stretch position and then exploding to full extension on your big toe. I know this sounds simple, but most people train their calves like geeks. Too much weight and shitty reps. Also walking fast on an incline for cardio will help too.

When you find an exercise that cures poor bicep genetics let me know. My bis are over 17" but look a lot smaller due to long arms and shitty insertion points. Reverse bb curls, hammer curls, and pinwheel curls might help. Heavy deadlifts should help the most though.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

how do i get a nice devoloped calf muscle? for calfs i do calf raises, also calf leg press thing, i also do squats on leg days. Also theres a gap between my bicep and the top of my forarms. I've tried reveresed curls and hammer curls nothings filled it yet

calves:

superset: standing & seated calf raises while holding it on top for a bit...volume training

biceps length:

mostly genetics, but preacher curls and any biceps movement emphasizing thired range of motion can help

 

[rediculus]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Bench Press max seems to be plateaued at Pussy..(still sub 300 by a lb or 2 has been for awhile now 225 I can throw up more and more and more reps but I just can't seem to get the big 3 plates up.

 

[ExtraMile]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I used to run in flat football astro turf school, the running used to work my calves like crazy, they would ache for the next 3 days, i recently got some running shoes and now instead my calves dont ache at all, while im running the muscle/tendons on the front of my shin ache, then at the end the inside of my shin bone aches like a bitch, it gets worse and worse until about 10mins after i stopped running i can barely walk, any ideas on this? Im presuming that because these are my first running shoes (i never used to do much running, just football) that im used to running in astr-turf trainers and ran slightly differantly, so now with more padded running shoes that style of running is putting more strain on my shin? Somthing like that?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Bench Press max seems to be plateaued at Pussy..(still sub 300 by a lb or 2 has been for awhile now 225 I can throw up more and more and more reps but I just can't seem to get the big 3 plates up.

don't go heavy every time...only do it once in a while. work on growing the muscle and getting some hypertrophy...the muscle will grow and with time you'll be able to lift heavier...it's not a very quick process, unless you want to switch your routine from a bodybuilder's to a power lifter's.

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

unless you want to switch your routine from a bodybuilder's to a power lifter's.

...or a powerbuilder's.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

...or a powerbuilder's. :d

:d

 

[rediculus]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Ok so switching Routine to a powerbuilder or powerlifter would look like????

Actually someone mentioned an excersize take heavy dumblells and hold them for 60 seconds at the bottom range of motion on flat and incline press?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Ok so switching Routine to a powerbuilder or powerlifter would look like????

Actually someone mentioned an excersize take heavy dumblells and hold them for 60 seconds at the bottom range of motion on flat and incline press?

SaiBot mentioned the exercise in question.

If you want to talk about a powerbuilder's / powerlifter's routine, talk to Big_BK and Scotsman.

 

[mwm5]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Actually someone mentioned an excersize take heavy dumblells and hold them for 60 seconds at the bottom range of motion on flat and incline press?

that is the extreme stretch in DC training for your chest. you do this after you perform your chest exercise.

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Powerbuilder???

I would say something along the lines of the basic 5x5 with a heavy caloric surplus. This has built plenty of beastly men before Weider and Co brainwashed the masses.

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

The key to that 5x5 being mentioned, is to calculate your weights so that you are about 3 or 4 weeks BEHIND were you are now. It's all about slow progression each week on the 5x5 so you start out where you know you are going to progress for a few weeks so that in a few weeks when you hit the plateau you are hitting it full speed.

I'm not doing a good job explaining this but it was essential to me breaking plateaus when i did the 5x5.

Say you pick bench, squat, and deadlift for your movements and your current 5 rep maximums are:

Bench: 275 x 5
Squat: 365 x 5
Deadlift: 405 x 5

Then your first week you would start out with:

Bench: 260 x 5
Squat: 350 x 5
Deadlift: 390 x 5

Then add 5 lbs to each lift each week. On the 4th week you would be back to your plateau weight and on the 5th week you would break it.

Hit another plateau later down the road? Back up the weights 4 weeks again and hit that plateau running again.

This plan works.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I think you need to have specific golas in mind to do the powerlifter's workout. Powerlifters aren't exactly aesthetic

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I think you need to have specific golas in mind to do the powerlifter's workout. Powerlifters aren't exactly aesthetic

This is not true. The upper level 242's and under are built like brick shit houses. Sure they might not worry about their bicep peaks, but anyone on this board would be a liar if they said that they would not want the build of any 220-242 WPO competitor. Look at DaveTSI. He is a fucking beast and he's strong as fuck too. I would kill to have his build. He is a powerlifter. Also a lot of the 275's, 308's, and SHW's have dieted down for BB shows and mopped the floor with the straight up BB competitors.

Sorry to derail this thread with this post, but I needed to get it off my chest lol. I have trained in a few PL gyms and most of the dudes are jacked as fuck.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

This is not true. The upper level 242's and under are built like brick shit houses. Sure they might not worry about their bicep peaks, but anyone on this board would be a liar if they said that they would not want the build of any 220-242 WPO competitor. Look at DaveTSI. He is a fucking beast and he's strong as fuck too. I would kill to have his build. He is a powerlifter. Also a lot of the 275's, 308's, and SHW's have dieted down for BB shows and mopped the floor with the straight up BB competitors.

Sorry to derail this thread with this post, but I needed to get it off my chest lol. I have trained in a few PL gyms and most of the dudes are jacked as fuck.

looks at the strongmen

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

looks at the strongmen

That is almost the same thing. The guys you see on TV are the worlds strongest men. They are all SHW. Look at Pudz. He could step on stage after a bb contest prep and do good. Most of the light-heavies and middle weights are just really jacked dudes. Strongman invovles a lot of cardio, so most of the guys are in super condition. Where the fuck is Big BK to back me up lol

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

That is almost the same thing. The guys you see on TV are the worlds strongest men. They are all SHW. Look at Pudz. He could step on stage after a bb contest prep and do good. Most of the light-heavies and middle weights are just really jacked dudes. Strongman invovles a lot of cardio, so most of the guys are in super condition. Where the fuck is Big BK to back me up lol

Strongmen and powerlifters are stronger than bodybuilders but don't even come close to looking as good...otherwise, they would win the Olympia...it is two diff. things...completely diff.

They are not meant for aesthetic beauty or looks, they are just what their name implies; strong as fuck....they dnt care what they look like, it doesnt matter to them....Marius is a special case scenario, dnt you dare bring him up

 

[*ebony*]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

whats your calf routine? not a list of exercises but a routine.


Traz refer to the pic in your K messages. i'd like a little more definition in that area.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

whats your calf routine? not a list of exercises but a routine.


Traz refer to the pic in your K messages. i'd like a little more definition in that area.

Superset: (3 sets)

Seated calf raises toes pointed inwards - 15 reps
seated calf raises toes pointed outwards - 15 reps
seated calf raises toes pointing straight - 15 reps

Finish with 50 reps of low weight standing calf raises

I do less volume, but this is good for you.

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Strongmen and powerlifters are stronger than bodybuilders but don't even come close to looking as good...otherwise, they would win the Olympia...it is two diff. things...completely diff.

They are not meant for aesthetic beauty or looks, they are just what their name implies; strong as fuck....they dnt care what they look like, it doesnt matter to them....Marius is a special case scenario, dnt you dare bring him up

Sorry bro, but Ronnie Coleman was a powerlifter who did win the Olympia once or twice.

Johnnie Jackson's a powerlifter too.

Dorian would be a great example of a powerbuilder.

 

[*ebony*]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

i'll try it out....thanks babe. what about exercises that put emphasis on the inner parts of the calves, The soleus muscles?

 

[ajaygill]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

hey bro one more question
When i deadlift my grip seems to give out
i think i would be able to go for more reps if i had a better grip
i do a one palm facing me andone palm out grip, i was thinking about straps but i dont know who usefull they would be?
Loving this thread tho bro, alot of good info in it and alot of questions i wanted to ask have been answeared

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Sorry bro, but Ronnie Coleman was a powerlifter who did win the Olympia once or twice.

Johnnie Jackson's a powerlifter too.

Dorian would be a great example of a powerbuilder.

You are absolutely right. However, being a powerlifter and coming from a powerlifting background are two different things.

The above mentioned all came from a powerlifting background, but they had to train in the principles of bodybuilding and NOT powerlifting to win the Olympia. Well, not Jackson.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

You can't achieve that much thickness without a powerlifting backgroun. You can almost always tell who had a powerlifter's background.

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

You are absolutely right. However, being a powerlifter and coming from a powerlifting background are two different things.

The above mentioned all came from a powerlifting background, but they had to train in the principles of bodybuilding and NOT powerlifting to win the Olympia. Well, not Jackson.

How is that 2 different things? Sounds like the same thing to me. They were once powerlifters. They dieted down and looked thicker than 99% of the bodybuilders.

I say it was that powerlifting base that built Ronnie's Olympia winning physique. You basically admit to this in your last post. lol! You ok bro? Maybe you're really tired. You seem confused.

Ronnie may have done a little more isolation work after stepping on a bodybuilding stage, but that isn't what won him all those O's.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

How is that 2 different things? Sounds like the same thing to me. They were once powerlifters. They dieted down and looked thicker than 99% of the bodybuilders.

I say it was that powerlifting base that built Ronnie's Olympia winning physique. You basically admit to this in your last post. lol! You ok bro? Maybe you're really tired. You seem confused.

Ronnie may have done a little more isolation work after stepping on a bodybuilding stage, but that isn't what won him all those O's.

Sorry but to be a Mr Olympia you have to go past the powerlifting... Powerlifting workouts and diet builds functional hypertrophy, bodybuilding workouts are not about functional hypertrophy... but are towards developing sarcoplasmic hypertrophy which comes through diet and higher rep-ranges who don't usually fit on powerlifting routines.

I agree that a powerlifting is way superior to build quality muscle that looks great even when relaxed! But don't say that if a powerlifter diets down he would look great on stage because this is not entirely true, because there is the issue of overdeveloped glutes and a thick waist which you don't see on Mr O Dexter Jackson.

Powerlifters aren't looking for aesthetics... the ones who are look for the bodybuilding type of routine.

Speaking about Mariusz Pudz... he is just a freak of nature, no one looks like him...

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I have another question:
I started the DC program in order to build muscles. As I am a figure competitor, I'm afraid to wind up too bulky and not defined enough. Should I do this type of program since I'm not BB, and if so, how long should I continue it for before I start doing volume?
Thanks.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

How is that 2 different things? Sounds like the same thing to me. They were once powerlifters. They dieted down and looked thicker than 99% of the bodybuilders.

I say it was that powerlifting base that built Ronnie's Olympia winning physique. You basically admit to this in your last post. lol! You ok bro? Maybe you're really tired. You seem confused.

Ronnie may have done a little more isolation work after stepping on a bodybuilding stage, but that isn't what won him all those O's.

Not every Olympian has a powerlifting background. Powerlifting is not about looks lol at trying to convince me otherwise....no, its not the powerlifting background that got him the O, but it did help...it got him thickness, sure...what about muscles isolation, separation, definition, dieting, specialized training, etc...so many diff. things...it's a lifestyle - bodybuilding is a lifestyle compeletely diff. than that of a powerlifter's.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Sorry but to be a Mr Olympia you have to go past the powerlifting... Powerlifting workouts and diet builds functional hypertrophy, bodybuilding workouts are not about functional hypertrophy... but are towards developing sarcoplasmic hypertrophy which comes through diet and higher rep-ranges who don't usually fit on powerlifting routines.

I agree that a powerlifting is way superior to build quality muscle that looks great even when relaxed! But don't say that if a powerlifter diets down he would look great on stage because this is not entirely true, because there is the issue of overdeveloped glutes and a thick waist which you don't see on Mr O Dexter Jackson.

Powerlifters aren't looking for aesthetics... the ones who are look for the bodybuilding type of routine.

Speaking about Mariusz Pudz... he is just a freak of nature, no one looks like him...

That's what I'm trying to say...

lol at a powerlifter using powerlifting to win the Olympia...you have to be a bodybuilder IMO

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I have another question:
I started the DC program in order to build muscles. As I am a figure competitor, I'm afraid to wind up too bulky and not defined enough. Should I do this type of program since I'm not BB, and if so, how long should I continue it for before I start doing volume?
Thanks.

Others will post up but my opinion is that the "bulk" will be a function of your diet. If you are eating 1,000 calories above maintenance i would worry but i know you are not doing that LOL.

I think i remember your goal being to add a little bit of muscle in the offseason, is that right? I would say for someone like you at your fitness level, doing DC and eating just slightly above maintenance would be a good strategy to reach your goal. At your current BF % you can just watch the scale and if you see it going up too much, drop the calories a tad. Not moving at all, up the calories a tad.

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I have to weigh in on this whole Powerlifter debate. Ronnie Coleman said it best.

"Everybody wants to be a bodybuilder but nobody wants to lift no heavy ass weights!"

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I have to weigh in on this whole Powerlifter debate. Ronnie Coleman said it best.

"Everybody wants to be a bodybuilder but nobody wants to lift no heavy ass weights!"

- Ronnie Coleman

 

[MsBeverlyHills]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

my training problems-

-where to look during squats? ive heard at a spot on the floor about 10 feet in front of you or keep your head up so you dont round your back. which is right?

-Is is better to squat in lifting shoes w/ an elevated heel (Ironworks) or flat shoes (Converse Chuck Taylors) w/your heels on plates?

-What position should you be trying to achieve in squats? very upright or slightly bent forward w/arched back?? Ive seen both ways, but it feels better on my lower back to be very upright. your thoughts?

thanks, Ms BH

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

hard to convince a bunch of know-it-alls anything otherwise. Like debating with 18 year olds...they already know everything and you can't tell them otherwise.

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I have another question:
I started the DC program in order to build muscles. As I am a figure competitor, I'm afraid to wind up too bulky and not defined enough. Should I do this type of program since I'm not BB, and if so, how long should I continue it for before I start doing volume?
Thanks.

DC is very good for hypertrophy. This is a question probably best asked to some of the women doing DC over at IM.

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

my training problems-

-where to look during squats? ive heard at a spot on the floor about 10 feet in front of you or keep your head up so you dont round your back. which is right?

-Is is better to squat in lifting shoes w/ an elevated heel (Ironworks) or flat shoes (Converse Chuck Taylors) w/your heels on plates?

-What position should you be trying to achieve in squats? very upright or slightly bent forward w/arched back?? Ive seen both ways, but it feels better on my lower back to be very upright. your thoughts?

thanks, Ms BH

Rippetoe says to look down so that you can focus more on hip drive and less on driving the chest up (out of the hole). So, keep your back from rounding but start the movement with your hips and drive up out of the bottom with your hips (not your chest). Be sure to finish standing up at the top so your not keeping stress on your lower back.

Flat shoes. If you need your heels elevated then you need to work on hamstring flexibility.

The position you will have in squats depends on your body mechanics. Taller people will have to lean more forward to balance the weight. Shorter people look more like they are sitting down in a more upright position.

I looked up some videos from Rippetoe to help you out. There's a ton more. Anything by him is golden, and you won't go wrong if you do the squat exactly as he says.





Female Squatter:

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

^^^ Thats some great shit right there. That illustration of the hip drive is really effective. Thanks

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

hard to convince a bunch of know-it-alls anything otherwise. Like debating with 18 year olds...they already know everything and you can't tell them otherwise.

Lol to this... It's funny! Bodybuilding is lifting weights, learn how to pose, bring up visual lagging points, etc...

Put a "shredded" powerlifter on stage and let us see how good will he do without knowing nothing about posing, proper tanning etc. Andy Bolton and Ed Cohan both powerlifters I admire wouldn't look good on posing trunks and those are the best at powerlifting.

Powerlifting is the best for building a solid foundation but for displaying the body you have to learn as well how to pose it and that's all bodybuilding...

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Rippetoe says to look down so that you can focus more on hip drive and less on driving the chest up (out of the hole). So, keep your back from rounding but start the movement with your hips and drive up out of the bottom with your hips (not your chest). Be sure to finish standing up at the top so your not keeping stress on your lower back.

Flat shoes. If you need your heels elevated then you need to work on hamstring flexibility.

The position you will have in squats depends on your body mechanics. Taller people will have to lean more forward to balance the weight. Shorter people look more like they are sitting down in a more upright position.

I looked up some videos from Rippetoe to help you out. There's a ton more. Anything by him is golden, and you won't go wrong if you do the squat exactly as he says.





Female Squatter:

Excellent post bro

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

hard to convince a bunch of know-it-alls anything otherwise. Like debating with 18 year olds...they already know everything and you can't tell them otherwise.

Nothing better than having several different opinions and discussing them over an open board. People will learn and share knowledge. It's not about convincing each other who is right or wrong, but about discussing the knowledge we've gained over long years of experience with weight training.

Thank you for your input

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Lol to this... It's funny! Bodybuilding is lifting weights, learn how to pose, bring up visual lagging points, etc...

Put a "shredded" powerlifter on stage and let us see how good will he do without knowing nothing about posing, proper tanning etc. Andy Bolton and Ed Cohan both powerlifters I admire wouldn't look good on posing trunks and those are the best at powerlifting.

Powerlifting is the best for building a solid foundation but for displaying the body you have to learn as well how to pose it and that's all bodybuilding...

look at all my above posts. My thoughts exactly. I think I'll just follow ur posts in this thread and go "+1" lol

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Lol to this... It's funny! Bodybuilding is lifting weights, learn how to pose, bring up visual lagging points, etc...

Put a "shredded" powerlifter on stage and let us see how good will he do without knowing nothing about posing, proper tanning etc. Andy Bolton and Ed Cohan both powerlifters I admire wouldn't look good on posing trunks and those are the best at powerlifting.

Powerlifting is the best for building a solid foundation but for displaying the body you have to learn as well how to pose it and that's all bodybuilding...

Ok...I was referring to and I think others were too...the differences in TRAINING like a powerlifter vs. TAINING like a bodybuilder, and the results from both. This IS still the training forum isn't it????

Posing and tanning. LMFAO! Yes, posing is important. That can be learned. Tanning is LOL...learn how to tan? You mean how to apply layers of ProTan? Come on bros...you are grasping at straws. Read what I was saying in my previous posts. I wasn't talking about posing and tanning (lmao), I was talking about training.

Even alcatraz said you can tell the difference between people with a PL background vs. those without. I assume he was talking about their physiques, not how well they apply protan and pose. Give me a fucking break if you seriously didn't know what the fuck I was talking about. Quit bringing up ridiculous arguments like posing and tanning. This is the weight training and weight lifting board.

Shit like this is why I spend so much time in C&C.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Ok...I was referring to and I think others were too...the differences in TRAINING like a powerlifter vs. TAINING like a bodybuilder, and the results from both. This IS still the training forum isn't it????

Posing and tanning. LMFAO! Yes, posing is important. That can be learned. Tanning is LOL...learn how to tan? You mean how to apply layers of ProTan? Come on bros...you are grasping at straws. Read what I was saying in my previous posts. I wasn't talking about posing and tanning (lmao), I was talking about training.

Even alcatraz said you can tell the difference between people with a PL background vs. those without. I assume he was talking about their physiques, not how well they apply protan and pose. Give me a fucking break if you seriously didn't know what the fuck I was talking about. Quit bringing up ridiculous arguments like posing and tanning. This is the weight training and weight lifting board.

Shit like this is why I spend so much time in C&C.

Ok so stop saying that a powerlifter would be great on stage if powerlifting is not about looking good... that's my point!

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Ok so stop saying that a powerlifter would be great on stage if powerlifting is not about looking good... that's my point!

You're right, Ronnie looked like shit. So does Johnnie Jackson.

I see your point, as completely irrelevant as it is to my original point, which you've managed to totally miss.

But it's ok. You're right. No worries. Carry on.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

You're right, Ronnie looked like shit. So does Johnnie Jackson.

I see your point, as completely irrelevant as it is to my original point, which you've managed to totally miss.

But it's ok. You're right. No worries. Carry on.

Ronnie and Johnie Jackson only started to look good once they started looking to the mirror and following bodybuilding type of routines, diet and other "stuff" bodybuilding related before that they were diamonds on the rough... And of course I agree with you that what made them possible "diamonds" were not only genetics and the boatload of drugs pros take but also the powerlifting background.

I prefer powerlifting over bodybuilding anytime.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Come on guys. What's going on here?
You're both knowledgeable bros with different opinions....no reason we can't just discuss it peacefully

CEO I agree with you in that powerbuilders' physique def. gives you thickness that a bodybuilder's workouts don't come close to, and you can always tell, it's true....

I still believe however that if you take a pro bodybuilder and a pro powerlifter and they stand on stage and compete in a bodybuilding contest, the powerbuilder, though he may be a lot bigger, will not even compare to the aesthetic beauty of the bodybuilder.

That's all Saibot and I are saying.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Come on guys. What's going on here?
You're both knowledgeable bros with different opinions....no reason we can't just discuss it peacefully

CEO I agree with you in that powerbuilders' physique def. gives you thickness that a bodybuilder's workouts don't come close to, and you can always tell, it's true....

I still believe however that if you take a pro bodybuilder and a pro powerlifter and they stand on stage and compete in a bodybuilding contest, the powerbuilder, though he may be a lot bigger, will not even compare to the aesthetic beauty of the bodybuilder.

That's all Saibot and I are saying.

Come on CEO give me huge

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Come on CEO give me huge

Yes, spread the love boys!!!

 

[ajaygill]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

you guys seemed to miss my question in all this lol

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

you guys seemed to miss my question in all this lol

where?

 

[ajaygill]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

page 15 second last post i think

 

[rediculus]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

K to the post of the thrusting...because any time you can demonstrate proper hip thrusting to a woman is a great thing....PS 5x5 Routine kick ass great routine...Problem I have is finding my max without a spotter..I suppose that's the point of using your 5 rep max..Would you say the 5x5 routine could be used on a long term basis for strength training?

Powerlifting versus bodybuilding?

if your 280 lbs and you can't bench double your weight after that many drugs...Like he says..Everybody wanna be big nobody wanna lift big weights. You can see power in a muscle...If that makes ANY sense but you still gotta carve the marble. I gotta look into this DC thingy where do you find it?

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

K to the post of the thrusting...because any time you can demonstrate proper hip thrusting to a woman is a great thing. Would you say the 5x5 routine could be used on a long term basis for strength training?

lol...thanks.

The 5x5 can be used long term for strength training due to the deloading/periodization.

I gotta look into this DC thingy where do you find it?

intensemuscle.com - read all the stickies in the dogg pound forum about 12 times each until you think you understand it, then read everything a couple more times.

Seriously. I've seen people read over the stickies once or twice and start doing (what they think is) DC. But they're doing it TOTALLY wrong! I have copy/pasted over 100 pages of posts from IM into a word document for reference.

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

lol...thanks.

The 5x5 can be used long term for strength training due to the deloading/periodization.



intensemuscle.com - read all the stickies in the dogg pound forum about 12 times each until you think you understand it, then read everything a couple more times.

Seriously. I've seen people read over the stickies once or twice and start doing (what they think is) DC. But they're doing it TOTALLY wrong! I have copy/pasted over 100 pages of posts from IM into a word document for reference.

I am a PRIME example of this. After doing exactly what ceo is talking about, i got my ass back to IM, created an account, introduced myself, and stayed in the puppy forum for a few days where you will see the n00b questions getting answered.

Read those stickies over and over. Every aha moment i've had has been followed by two more just like it. Don't think "you have it" and jump into war with the logbook. Take your time, pick a good selection of exercises for your first blast, get them in the right order and then re-read the stickies. Then you will probably be reworking that list lol.

Rediculus, based on your posts here and in AA i think you might be a good fit. You have to be a little crazy and THRIVE on intensity. Once you feel like you have something in place run it by ceo. He, SouthernLord, and mwm5 have been vital in providing me guidance.

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Others will post up but my opinion is that the "bulk" will be a function of your diet. If you are eating 1,000 calories above maintenance i would worry but i know you are not doing that LOL.

I think i remember your goal being to add a little bit of muscle in the offseason, is that right? I would say for someone like you at your fitness level, doing DC and eating just slightly above maintenance would be a good strategy to reach your goal. At your current BF % you can just watch the scale and if you see it going up too much, drop the calories a tad. Not moving at all, up the calories a tad.

No, I'm not eating that much more. About 25g more calories then I was doing.
The scale is movung just slightly, which is good. I'm hoping to go up 10 more lbs. I know that's not a lot, but that's all I need.
Thank you!

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

No, I'm not eating that much more. About 25g more calories then I was doing.
The scale is movung just slightly, which is good. I'm hoping to go up 10 more lbs. I know that's not a lot, but that's all I need.
Thank you!

I think you'll look fantastic with 10 more lbs. Good luck!

 

[rediculus]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I am considering looking into it. The method is a little confusing just reading what I see on here. The 5x5 workout is almost identical to one I followed a loooong time ago (high school)started by a 220lb power lifter that was pushing 500plus lbs. 11 percent body fat GREAT physique and just lb for lb stupid strong and explosive which I RESPEKT with a capital F@#$ YA!

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

No, I'm not eating that much more. About 25g more calories then I was doing.
The scale is movung just slightly, which is good. I'm hoping to go up 10 more lbs. I know that's not a lot, but that's all I need.
Thank you!

10lbs would make a big difference IMO

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

10lbs would make a big difference IMO

10lbs overall, but by the time I get cut, it will be less the 5lbs of muscles. Is that still too much?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

10lbs overall, but by the time I get cut, it will be less the 5lbs of muscles. Is that still too much?

Never said too much.

Big difference = good thing

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Never said too much.

Big difference = good thing

Gottcha!

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Gottcha!

when's your next show?

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

when's your next show?

My first show should be around April so I have enoufg time to build muscles and get lean. I need all the help I can get, though.

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

My first show should be around April so I have enoufg time to build muscles and get lean. I need all the help I can get, though.

have you been over to intensemuscle yet?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Let's keep this going guys...

Who has training questions?

 

[Black Boxster]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

My first show should be around April so I have enoufg time to build muscles and get lean. I need all the help I can get, though.

Thandie..I don't know what help you need!! My wife and I both think you have one of the body's we've seen...In fact my wife printed a picture of you from your last show that you posted on the forum and keeps it in front of the computer monitor to motivator her! My wife is 42, 5'7 130-135lbs ( she's gonna kill me for that!!) and her goal is to look like you! She's following a strict diet to cut more and a hard training schedule....I'm sure that you will succeed in your effort for 5-10lbs of lean muscle! you motivate all of us!
I'm trying to get her to join the forum also to ask her own questions instead of having me reading around the ladies forum!

 

[Black Boxster]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Let's keep this going guys...

Who has training questions?

Hey bro..I posted several pages back and you thought I might be training too much...break up my training some ( Routine now: Mon: Chest, Shoulder triceps, Tues Cardio/ Abs, Wed: Back and Biceps: Thursday: cardio+yoga+abs Friday: Cardio: Sat: Legs/calves Sun: OFF )

I want to overhaul my routine...focus on lean mass and fat loss....I want to be a lean 185-195...I'm 238-240 range now...BF today was 22.4%....want it 10% or so...I WANT ABS...but I've got alot of visceral fat... I was 276lbs back in Spring..a total fat ass.....

Are you up for a complete new train routine for me to be your guinea pig??? Could be your test subject...then hell...you can make a fortune selling the program after my transformation!

You can market it as the " Complete Fat ass to Buff program....." and if you act within the next ten minutes we will send you " Back of Wings..." but wait theres more...if you are one of the fisrt 25 members to sign up now......

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Hey bro..I posted several pages back and you thought I might be training too much...break up my training some ( Routine now: Mon: Chest, Shoulder triceps, Tues Cardio/ Abs, Wed: Back and Biceps: Thursday: cardio+yoga+abs Friday: Cardio: Sat: Legs/calves Sun: OFF )

I want to overhaul my routine...focus on lean mass and fat loss....I want to be a lean 185-195...I'm 238-240 range now...BF today was 22.4%....want it 10% or so...I WANT ABS...but I've got alot of visceral fat... I was 276lbs back in Spring..a total fat ass.....

Are you up for a complete new train routine for me to be your guinea pig??? Could be your test subject...then hell...you can make a fortune selling the program after my transformation!

You can market it as the " Complete Fat ass to Buff program....." and if you act within the next ten minutes we will send you " Back of Wings..." but wait theres more...if you are one of the fisrt 25 members to sign up now......

Bro, the secret to fat loss is in the diet and overall lifestyle. You need to overhaul more than your routine.

What is your diet like?

 

[Black Boxster]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Bro, the secret to fat loss is in the diet and overall lifestyle. You need to overhaul more than your routine.

What is your diet like?

Ok, here is a typical day:

Breakfast:three egg omelet; 2white one whole egg or I just use egg beaters, mushrooms, green onions. cooking in "PAM" 1/2 whole wheat toast, 1/2 cup skim milk

Mid Morning: 1-2 cans tuna, assorted salad greens, tomatoe, light/ no fat salad dressing ,16-24 oz water

Lunch: 5-6 oz grilled chicken , salad, diet soda

Mid afternoon: 100% Whey Isolate shake mixed with water. 2 scoops ( about 56grams Protein)

Dinner: 5-6 oz chicken, green beans, small baked yam, salad, 16-24oz water
GYM...TRAIN!!!
PWO shake
WHEY Protein Isolate, 4oz water, ice cubes, 4oz Orange juice, 1/2 banana...sometimes add 1 tbl of ANPB...sometimes use Skim milk instead of OJ
Sometimes will have a snack of 1/2cup-3/4c of cottage cheese before bed...

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

have you been over to intensemuscle yet?

No, what is intensemuscle? Could you direct me if you think I should?

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Thank you!
But you see, I'm always looking to improve myself. I'm also looking to get a pro-card and I know what I need is a bit more size b/c I'm very small. I do remember you posted on my thread. However, tell your wife not to be embarassed to look up to someone else. The reason I initially joined EF was to learn from everyone and to (give) help people make changes to a better, healthier more beautiful self. That's how we get inspired and make changes.
Thank you and your wife for your compliments!

Thandie..I don't know what help you need!! My wife and I both think you have one of the body's we've seen...In fact my wife printed a picture of you from your last show that you posted on the forum and keeps it in front of the computer monitor to motivator her! My wife is 42, 5'7 130-135lbs ( she's gonna kill me for that!!) and her goal is to look like you! She's following a strict diet to cut more and a hard training schedule....I'm sure that you will succeed in your effort for 5-10lbs of lean muscle! you motivate all of us!
I'm trying to get her to join the forum also to ask her own questions instead of having me reading around the ladies forum!

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Ok, here is a typical day:

Breakfast:three egg omelet; 2white one whole egg or I just use egg beaters, mushrooms, green onions. cooking in "PAM" 1/2 whole wheat toast, 1/2 cup skim milk

Mid Morning: 1-2 cans tuna, assorted salad greens, tomatoe, light/ no fat salad dressing ,16-24 oz water

Lunch: 5-6 oz grilled chicken , salad, diet soda

Mid afternoon: 100% Whey Isolate shake mixed with water. 2 scoops ( about 56grams Protein)

Dinner: 5-6 oz chicken, green beans, small baked yam, salad, 16-24oz water
GYM...TRAIN!!!
PWO shake
WHEY Protein Isolate, 4oz water, ice cubes, 4oz Orange juice, 1/2 banana...sometimes add 1 tbl of ANPB...sometimes use Skim milk instead of OJ
Sometimes will have a snack of 1/2cup-3/4c of cottage cheese before bed...

Drop the diet soda - any soda is not good

when is your last meal? technically, after 6 p.m. your metabolism slows or starts to slow down

how long have you been on this diet?

Cottage cheese has slow released protein which is good at night because you continue to get protein at night..

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

No, what is intensemuscle? Could you direct me if you think I should?

intensemuscle.com is the official place where you can find out all about DC training. It's the board Dante (DoggCrapp), calls home. There are women over there that do DC training. That's why I said that would be your best place to get info on DC and talk to other women who are doing DC. A lot of women over there compete (men too), so they would be able to specifically relate to your situation.