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

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Are those the stretches ol SL was posting up? I like the shoulder stretch I need a good hip flexor stretch that I can do. something that's more easily controlled. I try to stretch my hip flexors and my back rounds forward


ps..not even an lol outta that...tough crowd

 

[IncredibleHoss]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

My tris are always sharp as if i was doing a fist pump i feel a pain and my front deltoid area can act up on shoulders day.

Any good stretches and solutions.

Im off to hit back/bi right now!!

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

My tris are always sharp as if i was doing a fist pump i feel a pain and my front deltoid area can act up on shoulders day.

Any good stretches and solutions.

Im off to hit back/bi right now!!

Bro, looks in this thread for an extreme shoulders stretch that SL posted in the form of a youtube vid. It works!

 

[ceo]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Bro, looks in this thread for an extreme shoulders stretch that SL posted in the form of a youtube vid. It works!

I swear I posted this link in here once already, but here is info on extreme stretching:

http://www.elitefitness.com/forum/c...ant-fascia-stretching-595445.html#post8172551

I shall paste for those too lazy to click:

Here are some guidelines for extreme stretches from Doggcrapp (training):

Chest
Use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. On a flat bench, with your chest high and lungs full of air, drop down into the deepest fly you can for the first 10 seconds or so, keeping the dumbells close to your body so you feel the stretch in your chest - NOT your shoulders! Staying in this position, arch your back slightly and try to press your sternum upward. The rest of the 60 seconds, try to concentrate on dropping your elbows farther and farther down (the last 15 seconds are excruciating).

Shoulders
This one is tough to describe. Put a barbell in squat rack shoulder height (or use a smith machine). Face away from it and reach back and grab it palms up (hands on bottom of bar). Walk yourself outward until you are on your heels and the stretch gets painful, then roll your shoulders downward and hold for 60 seconds.

Triceps
Seated on a flat bench with your back up against the barbell, take a dumbbell in your hand behind your head (like in an overhead dumbbell extension). Sink the dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of your head.

Back
I'll quote DC directly on this one: "Honestly for about 3 years my training partner and I would hang a 100lb dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and it’s way too hard too explain here--just try it and get your feel for it."

Biceps
Just like the position for the shoulder stretch, but hold barbell palms down now (hands on top of bar). Now, either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. Put the bar at a place on the squat rack in which you can kneel at a severe stretch and then try to sink your ass down to touch your feet. If its too easy, put the bar up to the next rung.

Hamstrings
Leg up on a high barbell holding your toe and trying to force your leg straight with your free hand for a very painful 60 seconds.

Quads
Facing a barbell in a power rack about hip high, grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then, straighten your arms and lean as far back as you can. 60 seconds and if this one doesn't bring tears to your eyes nothing will. Do this one faithfully and see in 4 weeks if your quads don’t look a lot different than they used to.

Calves
This is straight from Dante too: "My weak body part that I couldn’t get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too). I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and wan to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God."

Here are all the stretches in a collage:
http://server6.theimagehosting.com/i...tretches66.jpg

Here are all the stretches in a slideshow:
http://img396.imageshack.us/slidesho...465404m2r.smil

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

YEAAH BUDDDY!!!! you Thanks Ceo

 

[ajaygill]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

okay so i'm doing a winter bulk eating like a monster don't really have a set diet. I do eat out alot being in highschool and everything, so i was wondering should i do some cardio to keep the excess fat off, maybe something not to intense like a 2km run twice a week or something?

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Research Cling Cardio good stuff for strength and burning a shit ton of fat.

 

[ajaygill]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

i just did a google search could not find anything

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Great post! thnx bro.

I swear I posted this link in here once already, but here is info on extreme stretching:

http://www.elitefitness.com/forum/c...ant-fascia-stretching-595445.html#post8172551

I shall paste for those too lazy to click:

Here are some guidelines for extreme stretches from Doggcrapp (training):

Chest
Use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. On a flat bench, with your chest high and lungs full of air, drop down into the deepest fly you can for the first 10 seconds or so, keeping the dumbells close to your body so you feel the stretch in your chest - NOT your shoulders! Staying in this position, arch your back slightly and try to press your sternum upward. The rest of the 60 seconds, try to concentrate on dropping your elbows farther and farther down (the last 15 seconds are excruciating).

Shoulders
This one is tough to describe. Put a barbell in squat rack shoulder height (or use a smith machine). Face away from it and reach back and grab it palms up (hands on bottom of bar). Walk yourself outward until you are on your heels and the stretch gets painful, then roll your shoulders downward and hold for 60 seconds.

Triceps
Seated on a flat bench with your back up against the barbell, take a dumbbell in your hand behind your head (like in an overhead dumbbell extension). Sink the dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of your head.

Back
I'll quote DC directly on this one: "Honestly for about 3 years my training partner and I would hang a 100lb dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and it’s way too hard too explain here--just try it and get your feel for it."

Biceps
Just like the position for the shoulder stretch, but hold barbell palms down now (hands on top of bar). Now, either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. Put the bar at a place on the squat rack in which you can kneel at a severe stretch and then try to sink your ass down to touch your feet. If its too easy, put the bar up to the next rung.

Hamstrings
Leg up on a high barbell holding your toe and trying to force your leg straight with your free hand for a very painful 60 seconds.

Quads
Facing a barbell in a power rack about hip high, grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then, straighten your arms and lean as far back as you can. 60 seconds and if this one doesn't bring tears to your eyes nothing will. Do this one faithfully and see in 4 weeks if your quads don’t look a lot different than they used to.

Calves
This is straight from Dante too: "My weak body part that I couldn’t get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too). I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and wan to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God."

Here are all the stretches in a collage:
http://server6.theimagehosting.com/i...tretches66.jpg

Here are all the stretches in a slideshow:
http://img396.imageshack.us/slidesho...465404m2r.smil

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Is there anything Alc to be gained by traverse abdominal/stability exercises in terms of aesthetics.

Abs have always been a strong point for me and I never use to train them as a result. However, they look better since i've incorporated a small ab program (crunches; 45 degree side bends). Wondering if stability/traverse ab exericises have any point.