Weightlifting/Bodybuilding Thread V.4 - I wanna look like that guy from Fight Club
4,391 replies, posted
I've started going to the gym for about 3 weeks now, go about 3-4 times a week. I'm 17, 5'10 and weigh 164
On my upper body days I do (spaced out) around 4 sets of 10 for biceps, same on the chest press which includes triceps, 2 sets of 10 for shoulders, 100 crunches and around 20-25 minutes of cardio on either the treadmill or stairmaster. My lower body days are far less productive though
Would you guys say this is an ok workout? I'm not looking to drop 50 lbs or look like Arnold Schwarzneggar, just maybe lose some weight and gain some muscle, just get in overall better shape
You're not going to look like Arnold Scwarzenegger. Why do people think getting large muscles just happen? Shit takes lots of time and insane amounts of dedication.
Do SS.
I don't believe I ever said I want to look like arnie
and yeah I figure I should give my legs more attention, I'll do more next lower body day. Thanks Dave!
Am I doing it right?! Couple months of progress.
[B]Before:[/B]
[img]http://gyazo.com/8f9a61638ea766f8283f4aada98ce25b.png?1336530643[/img]
[B]After:[/B]
[img]http://gyazo.com/ea1a6ec60b5483a99f57fe7cf929e02a.png?1336530663[/img]
oh hey its whatsyourface
havent seen you in awhile brah.
What are your arms measuring now?
Hey dewd. Yeah it has been awhile.. I'm sure you remember what happened to my previous account. :(
Not too sure, I'll try and measure asap and letcha know waddup.
[QUOTE=Vancity;35882780]Am I doing it right?! Couple months of progress.
[B]Before:[/B]
[img]http://gyazo.com/8f9a61638ea766f8283f4aada98ce25b.png?1336530643[/img]
[B]After:[/B]
[img]http://gyazo.com/ea1a6ec60b5483a99f57fe7cf929e02a.png?1336530663[/img][/QUOTE]
I like how the article on the wall says "sweat, protein secrets to success"
Ask your dad about the needle that goes in his bum and shoulders a few times a week too, that might speed things up considerably for you.
[QUOTE=JaegerMonster;35884354]I like how the article on the wall says "sweat, protein secrets to success"
Ask your dad about the needle that goes in his bum and shoulders a few times a week too, that might speed things up considerably for you.[/QUOTE]
My dad is actually natural, thanks. He's competing next weekend. All shows he does are tested.
[editline]9th May 2012[/editline]
Must have missed the "body building drug-free muscles"
Unfortunately urine tests do not show everything. You'd need blood tests that would include isotope measurement ect to see which substances are not from his own body -> way way too expensive. Besides I doubt he's tested much during training season. If competes in real BB and he is succesful, it's pretty obvious that he has been on roids. Sad but true.
[QUOTE=Maucer;35884439]Unfortunately urine tests do not show everything. You'd need blood tests that would include isotope measurement ect to see which substances are not from his own body -> way way too expensive. Besides I doubt he's tested much during training season. If competes in real BB and he is succesful, it's pretty obvious that he has been on roids. Sad but true.[/QUOTE]
He's never touched them, never will. I know this because he's my father, my own flesh and blood. The size he's at is from 30+ years of hard work and dedication, his size is very achievable, it's just whether or not people wanna work their ass off to get it, or be lazy fucks... Like Ronnie says "Everybody wants to be a bodybuilder, but don’t nobody want to lift no heavy-ass weights."
[editline]9th May 2012[/editline]
Also, on a side note.. He'd be A LOT bigger if he took roids. And his muscle is very natural looking, guys on steroids you can easily tell, looks like a balloon that can be popped with a pin.
Doesn't matter whether he is right now, was or even planning to. Stop caring so much about others, it's as if you people are not secure enough about how you look so you've got an urge to criticize others, to feel better about yourselves.
Unless you failed while using those same substances or able to say, "I tried my fucking best and failed" there's no need to criticize others or feel disappointment.
Keep deadlifting, squatting. There will always be someone who's better than you, you are not the only one trying.
[QUOTE=Kabstrac;35884929]It's his dad, I think he knows him better than we do. And although I don't like Scooby, he's in great shape and doubt he takes roids.[/QUOTE]
Thank you! lol.
[editline]9th May 2012[/editline]
[QUOTE=Seith;35884953]Doesn't matter whether he is right now, was or even planning to. Stop caring so much about others, it's as if you people are not secure enough about how you look so you've got an urge to criticize others, to feel better about yourselves.
Unless you failed while using those same substances or able to say, "I tried my fucking best and failed" there's no need to criticize others or feel disappointment.
Keep deadlifting, squatting. There will always be someone who's better than you, you are not the only one trying.[/QUOTE]
Ahgreeeeeed.
How is this related to scooby?
Scooby is weird. He has a huge chest but no delts. Which makes me want to say he didn't do roids. but dat chest is ridiculous.
Fuuuuuark
[QUOTE=Vancity;35884514]He's never touched them, never will[B]. I know this because he's my father, my own flesh and blood[/B]. The size he's at is from 30+ years of hard work and dedication, his size is very achievable, it's just whether or not people wanna work their ass off to get it, or be lazy fucks... Like Ronnie says "Everybody wants to be a bodybuilder, but don’t nobody want to lift no heavy-ass weights."
[/QUOTE]
How does the fact that you share a lot of DNA change anything? He can still lie.
[QUOTE=Perfumly;35885136]Scooby is weird. He has a huge chest but no delts. Which makes me want to say he didn't do roids. but dat chest is ridiculous.[/QUOTE]
Take in consideration he has been training for 20+ years, presumably doing insanely high-volume, time under tension, low rest intervals, extremely slow tempo and high reps he's done just about anything exactly right for him to be able to attain such size.
He's a good inspiration for kids in terms of safety and some guidelines, but other than that I rather people take what he says with a grain of salt.
[editline]9th May 2012[/editline]
I think most of you will find this useful:
[quote]
1. Performing too many isolation exercises
An exercise is only as good as the time it takes you to adapt to it. Provided you use enough load for enough time, all exercises can build muscle. It’s just that some exercises do it better than others.
It has to do with what the German strength physiologists call the scale of motor unit recruitment. For example, cam exercises for a given number of reps recruit less motor units than pulley exercises, and pulley exercises recruit less motor units than dumbbell exercises. The more you stick to what we were designed for as animals (lifting rocks, carrying carcasses and generally just fighting against gravity), the better off you are. What that means is using free weights in preference to machines. A large, muscular physique is built from squats, dips, chins and deadlifts – not triceps kickbacks and cable crossovers.
2. Performing too many machine exercises
Remember this motto: “Seven days training on machines makes one week (weak)!” Again, because of the scale of motor unit recruitment, if you are the type who lines up at the gym for the lat pulldown machine, you are not going to grow as fast as the guy slaving away at the chin-up bar.
To see the maximum amount of muscle that can be packed on a frame, check out a Mr. Olympia competition. Photo by Milos Sarcev
3. Believing the bulking-up nonsense
In the so-called Golden Age of Bodybuilding where bodybuilders were known by their first names (e.g., Arnold, Louie and Sergio), bulking up in the off-season and then cutting up was standard practice. Besides the obvious health problems associated with adding excess fat, bulking up is a really bad approach to trying to achieve your physique or athletic fitness goals. Here are six reasons why:
ANTI-BULKING FACT #1. Bulking-up diet programs won’t produce any more muscle growth than ingesting an ideal amount of nutrients. Sorry, but it’s simply not possible to force additional muscle growth by overfeeding.
ANTI-BULKING FACT #2. Bulking up develops insulin resistance, which makes it harder in the long run to gain muscle. What happens when you bulk up is that carbohydrates will go preferentially to fat stores, not to muscle tissue.
ANTI-BULKING FACT #3. Bulking up will make it harder for you to get leaner because insulin resistance is hard to reverse. The fatter you get, the harder it becomes to get lean. Female bodybuilders learn this fact quickly, as it is considerably harder for women to reach the low body-fat levels required for competition.
ANTI-BULKING FACT #4. The fatter you get, the more aromatase enzyme your body will produce. In the extreme, getting fat could be considered a form of self-castration, as your own testosterone will be converted into the female hormone estrogen and you will suffer many unwanted side effects. If you’re a man and you enjoy wearing a bra, go right ahead and get fatter.
ANTI-BULKING FACT #5. Getting fatter will ramp down the effectiveness of your thyroid hormone production – not a good thing, because thyroid production is essential for fat loss. The fatter your abdominal wall becomes, the less conversion there will be of T4 to T3, the metabolically active form of thyroid.
ANTI-BULKING FACT #6. The lower your percentage of body fat, the better your body becomes at nutrient partitioning. This means individuals with low body fat are more effective at storing the ingested nutrients in the muscle (as muscle tissue or glycogen) or in the liver (as glycogen) and less effective at storing nutrients as body fat. To put it in simpler terms, leaner individuals can eat more nutrients without gaining fat.
ANTI-BULKING FACT #7. The idea that “a calorie is a calorie” is a bunch of bunk. Calories from sweet potatoes are great for building muscle; calories from beer are not. For that matter, getting fat increases the risk of dying from any cause, even terrorist attacks. I’m serious – you’re a bigger target and you can’t get out of danger as fast.
4. Burning too many calories outside the gym
You can’t effectively gain a lot of muscle mass if you play basketball four days a week and in the evening go to bars cutting the carpet till the wee hours, and then run up and down the beach on Sundays. My good friend Angus Cooper was a bronze medalist in hammer throwing at the Commonwealth Games. He used to repeat a poem that came from Al Schoterman, a PICP Level 5 strength coach who was a 1972 Olympian and Jud Logan’s hammer throw coach:
The Phases of Rest
Never run when you can walk
Never walk when you can get a ride
Never stand when you can sit
Never sit when you can lie down
Never lie down when you can go to sleep
5. Keeping your reps too low
Using relative-strength protocols are great to build up the nervous system to lift high loads, but they are not the fastest way to hypertrophy. That is why athletes who compete in set weight classes sport like judo and wrestling will do relative strength as they want to get stronger and not necessarily heavier. Alternating cycles of 9-12 reps with cycles of 4-8 reps is the quickest way to gain lean muscle mass. Occasionally doing sets of 20-50 can also boost mass gains in muscles with a relative higher proportion of slow twitch muscles like the quadriceps. Such high reps for hamstrings with are typically at least 60% fast-twitch would be a waste of time.
A post-workout bundle of whey protein, L-glutamine and glycine will improve recovery ability and help add muscle mass.
6. Failing to take post-workout shakes
Taking a post-workout shake is critical for mass gaining. In fact, the rate of protein synthesis and possibly muscle growth can double when protein is consumed immediately after a workout.
Researchers at the University of Connecticut at Storrs found that a protein/carb shake also helps increase the number of testosterone receptors.
For those athletes who are already lean, I’ve found that results are best when you use a formula that contains four carbs to every gram of protein. For carbs, you should be taking one gram per pound of bodyweight post-workout. For protein you should be taking 0.25g per pound of bodyweight. My recommendation for post-workout carb powder is Quadricarb.
Post-workout glutamine supplementation facilitates muscle recovery and can accelerate muscle glycogen resynthesis and glutamine levels, which are critical in creating an anabolic environment and in preventing overtraining. Adding glycine and/or Primal Greens also helps lower cortisol post workout.
7. Failing to stay hydrated
Water is often the most neglected nutrient. Dehydration leads to higher cortisol output; negative repercussions range from increased oxydative stress to the brain, to increased fat storage.
As a rule of thumb you should drink 0.6 to 0.7 ounces of water for every pound of bodyweight. In other words, if you weigh 200 pounds, you should drink 120 to 140 ounces of water a day. An easy way to ensure that you are drinking your proper daily quota is to measure your prescribed amount into containers for the day, every morning. By bedtime, all the containers should be empty.
When first starting to do this hydration protocol, many individuals realize that they barely drink 40 percent of their water needs by the time they retire for the evening. This exercise in itself is very educational. From a practical standpoint the best indication that you are staying well hydrated is that your morning urine is clear and odorless. If it has the color of Vermont’s finest maple syrup, start drinking more water.
8. Drinking stimulating drinks all the time
Stimulants by their very nature increase cortisol. That is fine if you are on your way to the gym and are going to use that extra drive to increase loading. But once the workout is over, no more coffee, caffeinated drinks, etc.
One of the dumbest things I have seen was at Italy’s best gym in Tuscany: Locals would reach for the coffee machine post workout! No wonder I’d never seen anyone from that town bench or squat over 80 kg all week.
9. Getting insufficient sleep
As in the case of fat loss, sleep deprivation can interfere with muscle mass gains. Lack of sleep lowers androgen levels and growth hormone levels, thus robbing you of some serious growth potential.
10. Consuming insufficient protein
For a 200-pound lean male, 300 grams of protein per day would be the minimum. In fact, I think the rule should be closer to two grams of protein per pound of body weight, assuming the person is lean.
For about 70 percent of the population who is not carb tolerant, two grams per pound is good for mass gains; it can make a huge difference. Personally, I couldn’t get above 192 pounds until champion bodybuilder Milos Sarcev convinced me to get two grams of protein per pound of body weight. In a matter of eight weeks’ time I was up to 205 pounds, lean.
That being said, if an individual is carb tolerant (i.e., handles carbohydrates very well), that value would drop to 1 to 1.5 grams per pound of body weight. Someone like Christian Thibaudeau, who’s not carb tolerant, should be getting 2 grams per pound. But I’d say 1 to 1.5 grams for a guy like Milos Sarcev, who would be able to wake up and drink a gallon mixture of 50 percent maple syrup and 50 percent dextrose without it affecting his blood sugar. Guys like Milos need to get 70 percent of their calories from carbs.
The bottom line is that carb intake has to be individualized to an extent. Still, most people don’t “deserve” the carbs they eat. The rule for most people is this: You have to earn your carbs![/quote]
[QUOTE=Vancity;35884391]My dad is actually natural, thanks. He's competing next weekend. All shows he does are tested.
[editline]9th May 2012[/editline]
Must have missed the "body building drug-free muscles"[/QUOTE]
Ahahahha ahhahahhaha
You actually believe that
[img]http://www.history.com/images/media/slideshow/teddy-roosevelt/theodore-roosevelt-laughing.jpg[/img]
[editline]9th May 2012[/editline]
[QUOTE=Vancity;35884514]
Also, on a side note.. He'd be A LOT bigger if he took roids. And his muscle is very natural looking, guys on steroids you can easily tell, looks like a balloon that can be popped with a pin.[/QUOTE]
I was actually just poking fun before, but hth, you don't know shit about steroids
there is no physical difference from naturally built muscle and muscle built with the help of steroids, its EXACTLY THE SAME, ITS MUSCLE TISSUE.
^ This.
Most steroids, with the exception of a few like Deca and Tren, are completely out of your system in just a month or two. That's why most BB'ers who claim natty get themselves tested every 6 months or so, they can claim that they're regularly tested while getting their juicing in as well.
You might find some natty bodybuilders at the low amateur levels but if you think they exist beyond that point, you're delusional as fuck.
[QUOTE=sp00ks;35885492]How does the fact that you share a lot of DNA change anything? He can still lie.[/QUOTE]
Yeah, but I would have found out by now. As a kid I went through his drawers countless amounts of times, I would have came across a needle a bottle.. SOMETHING. I've never came across any sort of thing that lead me to believe he is on the juice. He doesn't even look like he's on the juice, he'd be a fucking monster and a half if he started taking the juice.
[editline]9th May 2012[/editline]
[QUOTE=JaegerMonster;35886874]Ahahahha ahhahahhaha
You actually believe that
[img]http://www.history.com/images/media/slideshow/teddy-roosevelt/theodore-roosevelt-laughing.jpg[/img]
[editline]9th May 2012[/editline]
I was actually just poking fun before, but hth, you don't know shit about steroids
there is no physical difference from naturally built muscle and muscle built with the help of steroids, its EXACTLY THE SAME, ITS MUSCLE TISSUE.[/QUOTE]
So because I think juicers look like balloons that can be popped means I don't know shit about steroids?
[img]http://www.history.com/images/media/slideshow/teddy-roosevelt/theodore-roosevelt-laughing.jpg[/img]
Right back atcha.
[editline]9th May 2012[/editline]
[QUOTE=Shovelpass;35890778]^ This.
Most steroids, with the exception of a few like Deca and Tren, are completely out of your system in just a month or two. That's why most BB'ers who claim natty get themselves tested every 6 months or so, they can claim that they're regularly tested while getting their juicing in as well.
You might find some natty bodybuilders at the low amateur levels but if you think they exist beyond that point, you're delusional as fuck.[/QUOTE]
Do you have a father that's been in the bodybuilding world for 30+ years competing since he was 18? Noooo didn't think so. Do you travel around to every bodybuilding show in the world asking each person if they're natty or on the juice? Noooooo didn't think so. So how on earth would you know that natural bodybuilders don't exist beyond the point of being at the low amateur levels? It sounds like you're all butthurt or something because maybe you have shit genetics? iuno.. sounds to me like you're basically saying "OLOLLO IF HES DAT BIG NO WAY HES NATTY JUST NO WAY IT DOESN'T EXIST!!111" It does exist, my dads one of those guys. If he wasn't natural he'd be on stage with fucking Coleman, Cutler, Heath and those guys.
Do you realise that people can lie? Nooo didn't think so.
[QUOTE=sp00ks;35892861]Do you realise that people can lie? Nooo didn't think so.[/QUOTE]
Do you realize that he's my father and in 18 years of being around the guy I would have caught on by now. I know my dad, he doesn't do the juice hahaha.
[editline]9th May 2012[/editline]
Just stop this stupid argument over whether you guys think he does roids or not because in the end you'll think what you want, and I know the truth lol.
Some questions.
What are good times to eat? I probably ate about 2000 calories today (mostly protein) but all I managed to do today are some crunches and walk 2.3 miles. Most of it was wheat bread and oatmeal.
[QUOTE=Vancity;35891695]Yeah, but I would have found out by now. As a kid I went through his drawers countless amounts of times, I would have came across a needle a bottle.. SOMETHING. I've never came across any sort of thing that lead me to believe he is on the juice. He doesn't even look like he's on the juice, he'd be a fucking monster and a half if he started taking the juice.
Do you have a father that's been in the bodybuilding world for 30+ years competing since he was 18? Noooo didn't think so. Do you travel around to every bodybuilding show in the world asking each person if they're natty or on the juice? Noooooo didn't think so. So how on earth would you know that natural bodybuilders don't exist beyond the point of being at the low amateur levels? It sounds like you're all butthurt or something because maybe you have shit genetics? iuno.. sounds to me like you're basically saying "OLOLLO IF HES DAT BIG NO WAY HES NATTY JUST NO WAY IT DOESN'T EXIST!!111" It does exist, my dads one of those guys. If he wasn't natural he'd be on stage with fucking Coleman, Cutler, Heath and those guys.[/QUOTE]
Because there's no such thing as lying right? Because bodybuilders don't tell people they juice or else they would lose all of their endorsements?
How do I know? Oh I dunno, maybe it's because there's top-level professional bodybuilders all over the internet like GH15 who lay everything out the way it is. It's not about being butthurt or jelly or whatever, it's about understand how the human body works.
[img]http://www.eugensandow.com/photos/ES001.jpg[/img]
Hate to break it to you buddy, but that's about how big/cut someone can get natty. Hell, that might even be more than someone could achieve natty these days since back then, men had higher test levels due to less estrogen being present in food and water supplies. Fewer processed foods and all that jazz.
One of the defining characteristics of natty males is the lack of large/defined traps and delts. Due to high amounts of androgen receptors in those areas, steroids make them blow up. You can work your delts hard as fuck for years with a solid diet and they won't even come close to being as big as someone's can get after a 12 week cycle.
Your dad wouldn't look like Coleman, Cutler, or any of those guys if he juiced because those guys are on thousands and thousands of dollars of juice. Hell, HGH alone costs over 30,000 a year. Modern BB'ing is all about drugs buddy, suck it up and realize your father sticks needles in his ass. Nothing wrong with that, I juice too, but at least I'm not a mangina who is afraid to admit it.
Robster, Most people argue it best to keep the body burning fat reserves through eating small meals regularly throughout the day. Thusly, most meal plans suggest 6-8 meals a day, with Pre workout, post workout and regular snacks contributing to the usual 3 meals.
Also, imo crunches are a bullshit exercise (as they require a great number of repsto be effective and fatigue the muscles to make them grow), if you really want to see your abs so badly just cut down to around 10% BF.
[editline]10th May 2012[/editline]
yeah vancitiy, drop it. its p. obvious your dad juices. its fine to admit it here, as im sure many people here are starting to think about or actually do stick a needle in their ass.
[QUOTE=Shovelpass;35894733]Because there's no such thing as lying right? Because bodybuilders don't tell people they juice or else they would lose all of their endorsements?
How do I know? Oh I dunno, maybe it's because there's top-level professional bodybuilders all over the internet like GH15 who lay everything out the way it is. It's not about being butthurt or jelly or whatever, it's about understand how the human body works.
[img]http://www.eugensandow.com/photos/ES001.jpg[/img]
Hate to break it to you buddy, but that's about how big/cut someone can get natty. Hell, that might even be more than someone could achieve natty these days since back then, men had higher test levels due to less estrogen being present in food and water supplies. Fewer processed foods and all that jazz.
One of the defining characteristics of natty males is the lack of large/defined traps and delts. Due to high amounts of androgen receptors in those areas, steroids make them blow up. You can work your delts hard as fuck for years with a solid diet and they won't even come close to being as big as someone's can get after a 12 week cycle.
Your dad wouldn't look like Coleman, Cutler, or any of those guys if he juiced because those guys are on thousands and thousands of dollars of juice. Hell, HGH alone costs over 30,000 a year. Modern BB'ing is all about drugs buddy, suck it up and realize your father sticks needles in his ass. Nothing wrong with that, I juice too, but at least I'm not a mangina who is afraid to admit it.[/QUOTE]
That guys chest is pinner as fuck, you can get a way bigger chest being natty.. You're kidding me right now LOL. You trolling me?
[editline]10th May 2012[/editline]
Definitely getting trolled.
[editline]10th May 2012[/editline]
[QUOTE=Vancity;35895227]That guys chest is pinner as fuck, you can get a way bigger chest being natty.. You're kidding me right now LOL. You trolling me?
[editline]10th May 2012[/editline]
Definitely getting trolled.[/QUOTE]
Give me two years, I'll be back, bigger than the guy you just posted, without the use of enhancing drugs.. Kinda funny because my cousin takes steroids and my dad is always giving him shit about it.. My dad even does public speeches in schools about steroids and other shit, and how being natty is the way to be. (which it is) He was even talking to this younger kid at the gym, convo went something like this.
Dad: How old are you?
Kid: 20
Dad: Yeah you're a good size for your age!
Kid: (dunno what he said)
Dad: Just don't touch the juice, wasting your time. (something like that)
Why would he always make fun of steroid users and bash the drug if he took it? He'd be making fun of himself.. and who the hell would make fun of themselves? Lol.. Just saying. Not saying you can't believe what you want, but I'm 150% he doesn't take steroids and being his size natural is achievable.
Mind you he's only like 5'10 so maybe that's why he looks so big, because of his height.
Newbie question but, how important is cardio when weight lifting to gain mass and strength?
[QUOTE=Adamhully;35895423]Newbie question but, how important is cardio when weight lifting to gain mass and strength?[/QUOTE]
imo, cardio isn't going to help give you mass and strength. But it doesn't hurt to do some cardio after your workouts.
So I'm piss poor and want an exercising regimen focusing on upper body, and uses no equipment. Any suggestions? Right now I just do about 40 pushups, 40 tricep pushups, a 4 minute plank, and about 35 of these sit up things where I bring my straight legs to my hands above my stomach.
I know I need to do more. I'd really like to focus on muscle in arms, and general weight loss in my abs.
[QUOTE=TehDoctorz;35898036]So I'm piss poor and want an exercising regimen focusing on upper body, and uses no equipment. Any suggestions? Right now I just do about 40 pushups, 40 tricep pushups, a 4 minute plank, and about 35 of these sit up things where I bring my straight legs to my hands above my stomach.
I know I need to do more. I'd really like to focus on muscle in arms, and general weight loss in my abs.[/QUOTE]
convict conditioning
no idea why you're asking in a weightlifting thread if you don't use weights
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