Weightlifting/Bodybuilding Thread V.4 - I wanna look like that guy from Fight Club
4,391 replies, posted
[QUOTE=Porcupine162;36699139]Fair enough. Strange that the 'most knowledgeable' person on this fitness forum doesn't even have pics of himself?
Maybe I haven't hung around here enough.[/QUOTE]
uh hth the most knowledgeable person here is casus and the dude looks like utter shit irl, by his own admittance.
I'm 5'11, 190lbs at the moment, bf is probably about 13% if you really want to know. I might take pics when I finish roiding.
Whatsup facepunch. Just graduated highschool. I miss how I looked while I did football. In fact, my goal is to become bigger & badder, unfortunately my lazy ass took a good 5-6month break so I'm pretty much all flab. I'm going to buy a gym membership soon, and my goal is to work my way up to working out 5 days a week with a schedule like this. My question is, should I start my bulk period right as soon as I resume working out? My idle calorie intake is around 1,700 so on my bulk diet I would need somewhere around 2,900 calories. I've read up on nutrition and even got a pretty cool sample of how a body builder would eat during bulking/cutting. It's pretty much like for breakfast eat like 6 eggs with some oats, lunch oats and chicken etc.
[quote]Monday
Big Lifts Day:
• Deadlifts – 4 Sets
• Squats – 4 sets
• Shrugs – 4 sets
• Decline Benchpress – 4 sets
Tuesday
Chest Day:
• Incline Dumbbell Press – 3 sets
• Flat Bench Press – 3 sets
• Dumbbell Press – 3 sets
• Flyes – 4 sets
• Incline Flyes – 4 sets
Wednesday
Lats + Abs Day:
• Chinups – 5 sets
• Bar Rows – 4 sets
• T-Bar Rows – 4 sets
• Hanging Leg Raises – 4 sets
• Weighted Decline Crunches – 4 sets
Thursday
Deltoids:
• Military Press – 4 sets
• Lateral Raises – 4 sets
• Bar Raise – 4 sets
• Upright Rows – 3 sets
Friday
Triceps Day:
• Weighted Dips – 4 sets
• Cable Pulldowns – 4 sets
• French Press – 3 sets
• Skullcrushers – 3[/quote]
Here's a picture of what I used to look like, currently I'm 5 foot 8 weight 140, during football I got all the way up to 155 and I felt really good.
[IMG]http://img210.imageshack.us/img210/8308/beforelh.jpg[/IMG]
[QUOTE=JaegerMonster;36704497]uh hth the most knowledgeable person here is casus and the dude looks like utter shit irl, by his own admittance.
I'm 5'11, 190lbs at the moment, bf is probably about 13% if you really want to know. I might take pics when I finish roiding.[/QUOTE]
He doesn't look like shit but he doesn't look like a lifter. Please post pics.
[editline]10th July 2012[/editline]
Bluesky, that schedule is super wonky. I wouldn't recommend it. It's very inefficient IMO
[QUOTE=Binsky;36706643]He doesn't look like shit but he doesn't look like a lifter. Please post pics.
[editline]10th July 2012[/editline]
Bluesky, that schedule is super wonky. I wouldn't recommend it. It's very inefficient IMO[/QUOTE]
What would be a more efficient routine? I've only had one PT and that was my football coach who also taught PE and all that jazz. He had me on a 3 day a week schedule, where we'd basically do Legs one day, arms, then full body, with 2 days of core. After each of those 3 days we would go and run, there's something about running hard after a hard workout that makes me (almost always) puke.
Yeah that split looks goofy. A whole day for triceps seems really silly.
So maybe combine some days/workouts?
Combine the delt and tricep days, throw biceps in on chest days (or back days if you prefer the whole complimentary lifts thing), change the "big lifts" day to a leg day and you pretty much have what I've done for a while now.
You really don't need to be doing abs unless you're an athlete who needs core strength or you are stalling on your big lifts due to a weak core. Otherwise, squats and deadlifts are more than enough to give you decent abs provided your bodyfat is low enough.
wtf is up with all of these swole douches that curl like 40 pounds? Like, that's as high as they go and they're only there for a short time and half of that time is not working out but talking. What the fuck. And what the fuck are up with the people that do chest and legs as a workout day?
[QUOTE=Shovelpass;36706831]Combine the delt and tricep days, throw biceps in on chest days (or back days if you prefer the whole complimentary lifts thing), change the "big lifts" day to a leg day and you pretty much have what I've done for a while now.
You really don't need to be doing abs unless you're an athlete who needs core strength or you are stalling on your big lifts due to a weak core. Otherwise, squats and deadlifts are more than enough to give you decent abs provided your bodyfat is low enough.[/QUOTE]
Thanks man, I'm just going to be doing it for the aesthetics. My abs can't even be seen, but when they could they where shaped sooooo fucking weird, like kind of offset if that makes sense.
nothing wrong with having a day just for abs in my opinion, especially using a good portion of it to work on obliques
Any good websites for cheap supplements for me and my fellow canadian citizens. So I won't pay 40$ of shipping.
djshox, what's your fascination with obliques?
[editline]10th July 2012[/editline]
[QUOTE=Shovelpass;36706831]Combine the delt and tricep days, throw biceps in on chest days (or back days if you prefer the whole complimentary lifts thing), change the "big lifts" day to a leg day and you pretty much have what I've done for a while now.
You really don't need to be doing abs unless you're an athlete who needs core strength or you are stalling on your big lifts due to a weak core. Otherwise, squats and deadlifts are more than enough to give you decent abs provided your bodyfat is low enough.[/QUOTE]
I agree. But why the fuck would he need so much volume? I don't use as much volume and I've been training for almost 3 years now.
they compliment my abs very well, they're also looking great on me instead of the empty definition-less flab i had before i started focusing on them
after reading up on the actor joe manganiello's workout and seeing his obliques, it was inspiration for me
[img]http://www.thecelebrityworkout.com/wp-content/uploads/2010/09/joe-manganiello-true-blood-regular.jpg[/img]
[QUOTE=evil-tedoz;36709410]Any good websites for cheap supplements for me and my fellow canadian citizens. So I won't pay 40$ of shipping.[/QUOTE]
[url]http://supplementreviews.com/[/url] will show you just about any popular or new product and give you at least 3 places online you can purchase them, hopefully you can get lucky
[QUOTE=evil-tedoz;36709410]Any good websites for cheap supplements for me and my fellow canadian citizens. So I won't pay 40$ of shipping.[/QUOTE]
buy locally
[QUOTE=Lemonator;36710062]buy locally[/QUOTE]
The cheapest I got in my city is 33$/kg, which I think is overpriced if I compare with price I've seen on the internet.
Bluesky, I would combine the big workout days with the respective muscle group days (i.e., benching with chest and triceps one day.) Also, integrate some leg workout days, you shouldn't just be doing squats and deadlifts every once in a while.
My usual schedule that I try to follow is this:
Day 1 - Chest and Triceps, Bench
Day 2 - Core and legs, Deadlift
Day 3 - Traps and Delts, Military Press
Day 4 - Upper Back and Biceps, no particular big lift
Day 5 - Core and legs, Squats
Start off with a warmup, then do low rep high weight of the power lifts, then go into your other supplemental lifts. Back and bicep days I treat pull ups as a power lift I guess.
As for nutrition, don't ask me cause I'm not great with it honestly. I tend to eat alot of eggs and chicken, with protein shakes every while, and I seem to get along fine.
[QUOTE=Chicken_Chaser;36707750]wtf is up with all of these swole douches that curl like 40 pounds? Like, that's as high as they go and they're only there for a short time and half of that time is not working out but talking. What the fuck. And what the fuck are up with the people that do chest and legs as a workout day?[/QUOTE]
What business is it of yours what they do? Curling 40lbs is a fairly normal weight and you don't need to be in the gym for several hours to get a good workout. Again why are you getting pissy about what other people do? It doesn't matter what muscle groups they are working. Maybe you should focus less on them and more on yourself.
curling 40lb normal are you srs?
[QUOTE=Sleepy Head;36717807]curling 40lb normal are you srs?[/QUOTE]
Are you guys talking about Barbells?
[QUOTE=Seith;36718835]Are you guys talking about Barbells?[/QUOTE]
oh barbells would make sense. i was thinking dumbbells
i crul 400 dumbells guiz
I need some serious help to write down and follow a weekly program. I'm 1.88m by 65Kg. Skinny as fuck and trying to put on muscle. I've checked on a few websites but I can't really find anything that suits me.
This is my program for now:
Monday - Triceps, Shoulders
Tuesday - Biceps, Chest
Thursday - Back
Friday - Legs
I need the names of specific exercises to do, because once I set foot in the gym I don't really know which ones train which muscles.
[QUOTE=Kabstrac;36725191]I haven't curled in so long; I don't know what I'd curl.
It bothers my joints anyway haha[/QUOTE]
Bothers your joint? I'd go out on a limb here and say your forearms are shit
[url]http://www.charlespoliquin.com/Blog/tabid/130/EntryId/168/Top-5-Ways-to-Grow-Big-Forearms.aspx[/url]
[QUOTE=KlaseR;36726731]I need some serious help to write down and follow a weekly program. I'm 1.88m by 65Kg. Skinny as fuck and trying to put on muscle. I've checked on a few websites but I can't really find anything that suits me.
This is my program for now:
Monday - Triceps, Shoulders
Tuesday - Biceps, Chest
Thursday - Back
Friday - Legs
I need the names of specific exercises to do, because once I set foot in the gym I don't really know which ones train which muscles.[/QUOTE]
First off, I would highly recommend changing up your current split
Monday - Biceps, Chest:
Tuesday - Triceps, Shoulders:
Thursday - Legs
Friday - Back
The reasons I changed it up like this, is because working your triceps before chest drastically decreases the amount you can lift when working chest. In terms of the legs and back, your biceps are engaged when working back so it is advised that you give your arms enough rest time.
In terms of workouts I would recommend to build the most amount of mass,
Monday - Biceps, Chest: incline/decline bench press, incline/flat dumbbell press, cable or pecdec flye's/ straight bar bell curl, seated preacher curl, incline alternating dumbbell curls (use a light weight and do 1 rep each arm then 2 reps all the way up to 8 reps each arm in one set)
Tuesday - Triceps, Shoulders: seated dumbbell press, smith machine military press, upright rows, cable or dumbbell lateral raises, reverse pecdec flye's/ close grip bench press, dips, one arm cable pull downs
Thursday - Legs: Squats, leg press, hack squat, seated leg curl, seated or lying hamstring curl, calf raises of any variation
Friday - Back: Pull ups (assisted until you are able to do them), lat pull downs, 1 arm dumbbell rows, t-bar rows, hyper extensions/ cable curls, hammer curls
Lastly, I would like to mention a few things.
-I chose decline bench over flat bench because I have done some research on it and decline seems to utilize the chest more so than the other variations while reducing the use of your shoulders.
-I chose the seated smith machine military press because it is a good way to build a good foundation and won't hinder you considering your implementing dumbbell press.
-I chose only 3 exercises for triceps as that is all you need, as well as the fact that close grip bench press is best exercise for building mass in the triceps but remember light weight and slow controlled form.
-I added a few bicep exercises to back because although you do work your biceps during the back routine, it would be good to fatigue them at the end with 4 sets or so.
On a side note, considering your current weight, I recommend you purchase the product below as well as upping your calorie intake, preferably by eating a lot of brown rice and whole grain pasta until you reach an optimal weight. I recommend for serving sizes, 1 1/2 cup of brown rice or pasta would be a good amount.
[url]http://www.amazon.com/Optimum-Nutrition-Serious-Mass-Chocolate/dp/B006YVZG1W/ref=pd_sbs_hpc_7[/url]
Hope that answered everything, and if not feel free to ask away.
Thanks a bunch for the response.
Hey y'all, i'm looking to get Hench As Fuck so i decided to post here. My buddy is really swole and he told me last week he'd set me up with a 4 day plan to build muscle and i've been hassling him to finish it but he isn't. So i am coming here for your help. I have a free gym pass since my brother lifts and i can piggyback on his pass for free.
Basically i'm like ~150 lbs and i have very little bodyfat. If i ever worked out my abs at all i'd have a sick 6-pack since i literally have the flattest stomach ever. The past months i've been eating poorly (2 meals a day) and not exercising much. I've lost a lot of weight but i'm also lethargic and not feeling great at all (both mentally and physically). So i've already started making a commitment to 3 meals a day, as well as snacking. I have spare time around dinner time so i figure i should spend that time at the gym 4 days a week at least.
What i need is a basic muscle building program. I want to focus on chest, stomach, shoulders and arms, mainly. I am a complete gym noob so i basically need a complete list of exercises to do, how many reps i should try, whats a decent starting weight for someone with very little muscle mass. I'm also completely oblivious to good form so it would help to have some videos i can watch that show how each workout is properly done. I'm also curious, should i spend time workoing out for a while before i start taking supplements?
Any help would be appreciated. I want to get hench.
My friend is really fucking ripped and he knows what he's doing, he's just a lazy shit.
So if i read your post right, i should begin with SSPP then once i'm comfortable, transition over to Stronglifts5x5? I'm also not sure if i should bother with whey protein yet or just focus on hitting the gym and getting comfortable first. This is pretty much a lifestyle overhaul for me.
I finally started seeing how much my body got better aesthetically and strength wise. I know i don't really ask you guys for that much help but thanks, to everyone in witness the fitness board, for being the only sane source of information i have. And i hope you guys are doing good in the gym.
[QUOTE=Seith;36733529]
[/QUOTE]
lmao what is this?
they sure are best friends
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