Weightlifting/Bodybuilding Thread V.7 - let's see if more people care about themselves - General

[url]http://www.allthingsgym.com/clarence-kennedy-interview-2015/[/url] Really good read, this guys my hero

[QUOTE=Kite_shugo;46941458]Must force self to go to gym more. Had the membership for more than a year but I just don't go enough to make any progress. How do you guys get the enthusiasm? I'm guessing just forcing yourself to make it a habit and after a while you just get used to it. Also is it true cardio can kill gains? Ive never known[/QUOTE] Its about discipline. I'm not always motivated to go but not going is out of the question. Getting big and strong can improve so many areas of your life so I am able to draw motivation from that. Its also nice to have a gym partner as you keep each other going. Also, once you see progress you get addicted to it, a pump is like tomorrow. Cardio burns calories that you most likely want to go to your muscles for gains. So sorta yes.

holy shit exams keeping you out of the gym is the worst feeling

[QUOTE=Kite_shugo;46941458]Must force self to go to gym more. Had the membership for more than a year but I just don't go enough to make any progress. How do you guys get the enthusiasm? I'm guessing just forcing yourself to make it a habit and after a while you just get used to it. Also is it true cardio can kill gains? Ive never known[/QUOTE] Keep a diary of your progress and see if that helps motivate you. Eg I'm cutting at the moment and I'm noticing my weight go down by 1kg every week, excellent motivation to keep on pushing. Also it helps that my gym is $55 per month (at this time of year it is actually a good thing as there are less New Years resolutionists hogging equipment, who instead go to the second grade $40 per month gym half a kilometre away), so it means I absolutely must get my money's worth out of it. Cardio consumes calories, which otherwise could be used to build muscle so yes cardio does hurt gains. That's not to say avoid cardio altogether. I'm not completely sure about people claiming it improves 'calorie partitioning', apparently it helps to distribute surplus calories to muscles instead of fat (I haven't seen any actual science behind that, not to say it doesn't exist). However you should still do some cardio just not so much of it.

GUYS TODAY WAS THE BEST DAY OF MY LIFE. Just found out that I will have the opportunity to play D1 college ball as a preferred walk on. This means that I will be spending even more time here. The assistant coach that I talked to said that he thinks I can put on a lot of weight and play defensive end at the college level. I'm beyond stoked and I finally feel like I have some direction in life. He wants me to get up to 250 so holy shit guys what's the maximum caloric surplus I can have in my diet without killing myself. I wasn't expecting to make the team, but as a preferred walk-on who is undersized I imagine I'm going to get red-shirted. The thing about making the team though is that the University will supply all of my meals because NCAA, but that wouldn't start until August so until then I've got to get bigger on my dime. Think ~215 is a realistic goal by August? By the way did I mention I'm motivated as fuck because this has been a dream of mine since I was 5 years old?

By august? m8 I'm 193 and aiming for 215 by the end of march, if you bulk right you could hit 260 by August

[QUOTE=Nevermind.;46942489]GUYS TODAY WAS THE BEST DAY OF MY LIFE. Just found out that I will have the opportunity to play D1 college ball as a preferred walk on. This means that I will be spending even more time here. The assistant coach that I talked to said that he thinks I can put on a lot of weight and play defensive end at the college level. I'm beyond stoked and I finally feel like I have some direction in life. He wants me to get up to 250 so holy shit guys what's the maximum caloric surplus I can have in my diet without killing myself. I wasn't expecting to make the team, but as a preferred walk-on who is undersized I imagine I'm going to get red-shirted. The thing about making the team though is that the University will supply all of my meals because NCAA, but that wouldn't start until August so until then I've got to get bigger on my dime. Think ~215 is a realistic goal by August? By the way did I mentioned I'm motivated as fuck because this has been a dream of mine since I was 5 years old?[/QUOTE] what is a maximum caloric surplus? seriously though eat ALL the things and workout a fuckton

Go for like 5k+ cals per day

Hey, I'm curious about something. How effective can holding a really difficult position be for muscle growth? I was experimenting with adding new things to my regimen and I held a handstand, after which my arms and shoulders started to burn a bit.

6'2,150lbs, cyclist. Not really body building, I'd like to gain some upper body mass but not too much. Just enough to gain some tone and at most 5lbs. Any recommendations without putting on too much weight? I'm not gonna lie, I'm pretty self-conscious about taking my shirt off because my chest is so thin. [img]http://i61.tinypic.com/35jf9dd.png[/img]

Caloric surplus, lots of protein, do upper body workouts like bench press, pullups, chinups, curls, lat pulldowns, lat raises, etc probably every other day for a few months should do you good

Bench today was p noice, 135x10, 170x8, 195x6, 195x6, said fuck it and threw on 225, did it for 5 reps. Fuark i'm gettin strong my bench after football was like 225x2 on a good day. Not lifting then lifting again after a long break is noob gains all over again. My knee is finally starting to feel better too so my squat and DL should go up p high, which are really my only weaker lifts at this point and its all on the knees :< [editline]16th January 2015[/editline] Also been starting to talk to some D1-AA football schools about playing in college which is awesome!! [editline]16th January 2015[/editline] life is good niggas

[QUOTE=Lord_Ragnarok;46942778]Hey, I'm curious about something. How effective can holding a really difficult position be for muscle growth? I was experimenting with adding new things to my regimen and I held a handstand, after which my arms and shoulders started to burn a bit.[/QUOTE] Isometrics can be very effective tools for strength increase. It's partly how gymnasts can be so crazy strong. [editline]16th January 2015[/editline] [QUOTE=zackh;46943588]6'2,150lbs, cyclist. Not really body building, I'd like to gain some upper body mass but not too much. Just enough to gain some tone and at most 5lbs. Any recommendations without putting on too much weight? I'm not gonna lie, I'm pretty self-conscious about taking my shirt off because my chest is so thin. [img]http://i61.tinypic.com/35jf9dd.png[/img][/QUOTE] Don't worry about getting too big, I promise that won't be a problem. People act like getting strongman huge happens by accident.

anyone here who works out 6x a week, like PPL PPL sunday rest day? ive tried SL for a month but i cant get the discipline i need because of the rest days in between edit: whoops

[QUOTE=Sad.;46944954]anyone here who works out 6x a day, like PPL PPL sunday rest day? ive tried SL for a month but i cant get the discipline i need because of the rest days in between[/QUOTE] man your recovery times must be fucking INCREDIBLE to work out 6 times a day jesus christ

[QUOTE=joshdasmif;46931781]How does 50mg per day trenbolone ace for 6 weeks sound? This will be post 20mg per day dbol for 1 week and 30mg for 3 weeks Just started dbol cycle Should I expect much gains? I have looked on google for answers and some people seem to be getting confused betweem enthanate and acetate? That's why I am wondering if 50mg would be worth it[/QUOTE] Yes you will see gains ofc, but trenbolone is not dramatic in the absence of any estrogen, which there will be an absence of since you are running it alone. You would be better off running it with the dianabol. The difference between enanthate and acetate is enanthate is a heavier/longer ester chain, acetate is a very short ester. CBA going into the minutia behind acid esters, so just look up steroid esters you will find plenty of information. Functionally there is no difference, trenbolone is trenbolone. The ester does not change the effects of the drug, no matter what any broscientist tells you. With acetate you will get slightly more bang for your buck (more actual steroid per mg since the ester takes up less weight) but you will have to inject it every day or every other day to maintain stable levels.

I'm not a tremendous fan of stacking PPL workouts without a rest in between. I give myself 2 rest days over the course of 8 days like a traditional PPL. Might change it up when I'm a little more advanced but I hate the burnout. In other news, I made myself an actual breakfast that was more than a shitload of scrambled eggs, peanut butter toast, and oatmeal today. Frittatas are the shit

I'm more for just having a leg-day, chest, back, arms.

When I first started, I'd go 3 on, 1 off, 2 on, 1 off and it was more isolation than PPL which was nice, but having shoulders after chest and triceps was an awful idea. [editline]16th January 2015[/editline] After being the day after. A 4 day split of legs, chest/triceps, back/biceps, shoulders/abs, and then a rest day seems a little more ideal, with some forearm isolation thrown in on shoulder day for shits n giggles

[QUOTE=Kite_shugo;46941458]Must force self to go to gym more. Had the membership for more than a year but I just don't go enough to make any progress. How do you guys get the enthusiasm? I'm guessing just forcing yourself to make it a habit and after a while you just get used to it. Also is it true cardio can kill gains? Ive never known[/QUOTE] Best enthusiasm is eating well and enjoying the feeling of going to the gym enough that you actually see results in the mirror after a month or so of doing it Once I saw real results I was hooked. Gym is no longer something that I have to plan my day around but a guarantee of the day just like eating dinner or taking a shit is something that happens in the day. That said I didn't do cardio, just lifting. I started cutting and did running there, but nothing crazy. Usually just a mile or so a day and mostly just focused on eating well and doing a basic home-gym routine. It was enough for me to lose 20lbs in a few months and really like how much this shit works when I soon after started my bulk. Cardio doesn't kill gains, but it will if you do cardio and then don't eat more to make up for it. Not eating enough kills gains, and cardio burns calories so you need to eat more if you do cardio.

I've found that if I don't do some cardio, I run out of breath in the middle of intense lifts like DL and squats, and nothing is more terrifying than being out of breath halfway through a heavy squat. I do a 10 minute run/warmup with a 3 minute jog cooldown every day I workout, except for leg day when I do half of that. Cardio is great to get the blood flowing to start lifting imo. And I'm still averaging gaining 2-3 pounds per week, s'great. Until I have to cut this fat away again anyway

Holy shit my sides "If all the broscience were true, what would a fitness enthusiast's typical day look like?" [img]http://puu.sh/eBblZ/dc3e990179.png[/img] From: [url]http://www.reddit.com/r/Fitness/comments/2i6p2d/if_all_the_broscience_were_true_what_would_a/[/url] The sad part is? I know people who actually think like this. I mean, they look nice. But damn do they waste a lot of time/money/energy on BS like the above

hit 60kgx3 on ohp today feels like shoulder press has skyrocketed since i started oly lifting

accidentally ate 1800cals of nuts oops uhh, time for some gains I guess

Hey'a, I used to lurk the old forum. I'm trying to learn how to build up some strength at the moment, and I've been told some basics. I'll try and write what I do on a weekly schedule but it's usually messy and whenever I'm bored. I benchpress 30kg, >15 reps 5 sets, 50kg squads for that 1 weekly leg day, 25kg dumbbell lift around 5 reps 5 sets, and I usually train my shoulders with a 30kg full lift. Food's kinda mixed but with proteine bars I average out around 1500kcal a day. This includes a proteine bar and a shake. Not sure how to set up a proper schedule or food plan so kinda stuck here. Halp pl0x. :/

[QUOTE=Tools;46948923]Hey'a, I used to lurk the old forum. I'm trying to learn how to build up some strength at the moment, and I've been told some basics. I'll try and write what I do on a weekly schedule but it's usually messy and whenever I'm bored. I benchpress 30kg, >15 reps 5 sets, 50kg squads for that 1 weekly leg day, 25kg dumbbell lift around 5 reps 5 sets, and I usually train my shoulders with a 30kg full lift. Food's kinda mixed but with proteine bars I average out around [b]1500kcal a day[/b]. This includes a proteine bar and a shake. Not sure how to set up a proper schedule or food plan so kinda stuck here. Halp pl0x. :/[/QUOTE] You eat 1,500,000 calories per day? Jesus christ. If you meant 1,500 calories, that's way too little for gains. What is a shoulder full lift? Do you mean overhead press?

[QUOTE=Antdawg;46949077]You eat 1,500,000 calories per day? Jesus christ. If you meant 1,500 calories, that's way too little for gains.[/QUOTE] kcal is the normal food calorie

if you want to build strength lower the amount of reps and increase the weight instead a routine like Stronglifts 5x5 would do good 1500cal is a really tiny amount, definitely not enough to gain mass it's entirely dependent on your Basal Metabolic Rate (google a calculator for that) though

[QUOTE=Waterpi;46949104]kcal is the normal food calorie[/QUOTE] Forgive my ignorance, calories are rarely used on nutrition information on stuff here (we use kJ instead) and I assumed kcal was like a thousand calories just like kJ is a thousand joules.

[QUOTE=Tools;46948923]Hey'a, I used to lurk the old forum. I'm trying to learn how to build up some strength at the moment, and I've been told some basics. I'll try and write what I do on a weekly schedule but it's usually messy and whenever I'm bored. I benchpress 30kg, >15 reps 5 sets, 50kg squads for that 1 weekly leg day, 25kg dumbbell lift around 5 reps 5 sets, and I usually train my shoulders with a 30kg full lift. Food's kinda mixed but with proteine bars I average out around 1500kcal a day. This includes a proteine bar and a shake. Not sure how to set up a proper schedule or food plan so kinda stuck here. Halp pl0x. :/[/QUOTE] What's your TDEE atm? Use an online calculator for that, plus post your current weight and height As for the exercises, if you want to do your own routine (there are some really good ones out there though so I advise you just follow them (stronglifts as above) make absolutely sure to base it around all the compound lifts (deadlift, ohp, squat, bench and i think there are a couple more but those are the main ones) getting enough rest (for example I like doing an upper body/lower body split so my week is ULRULRR with R as the rest), and for strength you're gonna want to focus on a lower rep range, lower than 15 that's for sure. [editline]16th January 2015[/editline] [QUOTE=Antdawg;46949128]Forgive my ignorance, calories are rarely used on nutrition information on stuff here (we use kJ instead) and I assumed kcal was like a thousand calories just like kJ is a thousand joules.[/QUOTE] no worries, confused me the first time as well when I saw a box of cereal had 150 kcal per serving :v: