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

You dont need to take a rest every third day. Hell, my rest days are only every second saturday+sunday and i bust my ass. It'll be a bit strenuous on you but if you can do it then do it! Nobody is telling you to do a certain routine, or telling you that you cant workout after 2 days of lifting. If you can do it, feel like you can do it, and want to do it, then do it!! Dont follow that guideline bullshit, feel your own path and make sure your pushing yourself for loopoo, you could try going slow with a light weight for as many reps as possible, that way its not so heavy that your messing yourself up, but not so easy that your accomplishing nothing

I did some light cardio to loosen my muscles up, and that helped slightly with the ache in my quads. Probs just a buildup of lactic acid. This may seem crazy, but I literally never got DOMS in my quads after doing squats if I foam rolled for 10 mins beforehand (glad the PT showed me that, cause before I just thought it was a pointless thing to do). I was really shocked when I didn't get horrible achey DOMS, instead I'd just get a light version that still told me I was doing good work, but the foam rolling made less lactic acid buildup or something. I went in today and gave the squats a go. Managed 2 sets before I couldn't do no more. Also, SL5x5 says to only do 1 set of deadlifts, but fuck that, I'm doing 5 sets. It says as my DL weight increases, I'll get pretty beat up, since I'll be doing 5x5 squats and then 5x5 DL's, so until that day comes, I'ma enjoy my 5 sets of deadlifts since they're my fav exercise. Bashed out 70kg DL's today. Defo could have gone higher, but I'm taking these first few sesh's easy to build up slowly. Won't be long till I'm back at my 90kg for DL!

[QUOTE=Antdawg;47735966]There are hundreds of different exercises but many are the same thing. Pull-ups and lat pulldowns? The exact same thing. Barbell rows, t-bar rows and seated cable rows? Almost the same thing. The dozens of different tricep extension exercises? Exact same movement. There's no point in spending your whole hour in the gym doing the exact same movement for every exercise. You can completely hit your chest with only three exercises - bench press, cable crossovers and incline cable fly. Biceps and forearms are done with curls, reverse curls and preacher curls. Triceps with extensions and close-grip bench press etc. Also weren't you the person who said you were going to do Candito's upper/lower? He has a video explaining why 5 day routines are a bad idea (nvm that was someone else). [/QUOTE] It's true that many hit almost exactly the same muscle, but the main reason you do different exercises for triceps and biceps on a split is practically just boredom, curling for half an hour is terrible . Also I think there is a point to doing the same movement multiple times. I'm up for correction if you can find a study or something similar, but to me it makes sense that the harder I hit a muscle, the more it will grow (to a limit of course). For me after a while I couldn't train hard enough (with the amount of time I go to gym for) to sufficiently hit something like my delts on an upper/lower split, so switching to a body-part one allowed me to kill them one day then rest them for the week. I get what he says about the greater hormone release from compound lifts, but the size increase you'd get on the smaller muscles like biceps during a deadlift, wouldn't be the max you can get from focusing on them.

Anybody else do bodyweight tricep extensions? [img]http://i.imgur.com/yOXNsnP.jpg[/img] godly exercise

[QUOTE=Waterpi;47741689]It's true that many hit almost exactly the same muscle, but the main reason you do different exercises for triceps and biceps on a split is practically just boredom, curling for half an hour is terrible . Also I think there is a point to doing the same movement multiple times. I'm up for correction if you can find a study or something similar, but to me it makes sense that the harder I hit a muscle, the more it will grow (to a limit of course). For me after a while I couldn't train hard enough (with the amount of time I go to gym for) to sufficiently hit something like my delts on an upper/lower split, so switching to a body-part one allowed me to kill them one day then rest them for the week. I get what he says about the greater hormone release from compound lifts, but the size increase you'd get on the smaller muscles like biceps during a deadlift, wouldn't be the max you can get from focusing on them.[/QUOTE] Tbh on biceps, nine sets is enough for me. Disregarding barbell rows and lat pulldowns I also do on pull day, I start off with three of preacher curls, go to a different exercise like face pulls to rest the biceps temporarily, then do three cable curls sets then go away again to do something else then come back for reverse-grip cable curls, three sets. Everything at 10-12 reps. After those nine sets I can barely do two full-rep chin-ups, but if I did chin-ups at the very start I could knock over two dozen reps. Anyways I can do all nine of those plus four of barbell rows, four of lat pulldowns and three of face pulls all easily within an hour. I end up having time to do a few sets of ab workouts (provided leg day isn't immediately before or after that day). I feel dirty when I do preacher curls because I don't do it at the preacher bench with a barbell, but on the bicep curl machine (which is same movement as preacher curl). I feel if I do the former that I either don't work the biceps hard enough or I'm not able to bring the barbell up for a full-rep. But I just love the squeeze at the top of the rep especially as there's resistance there due to the cable mechanism unlike with a barbell.

Finished up college, heres some progress. Start of semester 1 -170lb [QUOTE][IMG]http://i.imgur.com/tiTtQY2.jpg[/IMG][/QUOTE] End of semester 2 -188lb [QUOTE][IMG]http://i.imgur.com/cGi7zkT.jpg[/IMG][/QUOTE] Pr's Bench 105kg Squat 150kg Deadlift 160kg OHP 65kg Clean 100kg Jerk 90kg Snatch 65kg I still have a bit to go on my cut.

What were your sem1 stats? Also mirin visible wideness and chest gains, looks like you packed on a lot of muscle without too much fat [editline]17th May 2015[/editline] [QUOTE=Antdawg;47741771]Tbh on biceps, nine sets is enough for me. Disregarding barbell rows and lat pulldowns I also do on pull day, I start off with three of preacher curls, go to a different exercise like face pulls to rest the biceps temporarily, then do three cable curls sets then go away again to do something else then come back for reverse-grip cable curls, three sets. Everything at 10-12 reps. After those nine sets I can barely do two full-rep chin-ups, but if I did chin-ups at the very start I could knock over two dozen reps.[/QUOTE] Yeah my bi's are okay with regards to fatigue on other exercises, but if I hit my shoulders too hard my bench goes to shit, so I just put shoulders after chest on my split

Bench 100kg Squat 120kg Deadlift 130kg OHP 60kg No idea about oly lifts That was at the end of the summer just before sem1, my upper body lifts went way down after that because I hyper extended my elbow and couldnt lift for 2 months. Coming back it was around 70x3 bench, 50x3 OHP.

Hi I am here with some noob questions What is a good alternative to push-ups, in terms of which muscles are worked? I work out at home, so I tend to gravitate toward bodyweight stuff out of necessity, but I DO have a basic weight bench as well as dumbbells. Basically, I'd like to remove push-ups from my routine if I can. I don't know if this makes sense, but I just don't... enjoy them, really. And they don't feel like they're helping me as much as they used to. But benching, curling, things like that, I'm perfectly eager to do, and I do enjoy them. So are there some exercises that would fill that gap if I stopped doing them?

just do db press

While we are posting progress pics this week is officially one year anniversary since I started my fitness journey before [t]http://puu.sh/hRXqE/51a3b2e587.jpg[/t] after [t]http://puu.sh/hRXtd/79aff667c1.jpg[/t]

[media]https://www.youtube.com/watch?v=DggAXSv53Qc[/media]

[QUOTE=KorJax;47750120]While we are posting progress pics this week is officially one year anniversary since I started my fitness journey before [t]http://puu.sh/hRXqE/51a3b2e587.jpg[/t] after [t]http://puu.sh/hRXtd/79aff667c1.jpg[/t][/QUOTE] Nice work m8, I always thought you'd been lifting for years.

It it possible naturally to become disproportionate? Went to the gym yesterday and I seen a black guy with wicked arms, but nothing else at all. He dwarf most guys for arm size but had no delts, no lats, thin chest. Like, unless he does arms every day and nothing else can you actually achieve this? Or would it be a result of steroid use

yeah just neglect something for years and it'll show plenty of people with a good upper body and no legs

I wish I naturally had good proportions. I'm tall and long limbed but whenever I put on fat like 80% goes to my gut, 15% to my face and 5% to everywhere else. Until I started lifting I had absolute twigs of arms and part of the reason I started was from hearing people point them out when at uni. My arms are fairly normal now as are my legs. Once I finish this bulk at the end of May I'm just gonna cut until the remainder of my gut just fucks off. I miss seeing definition with my abs too. [editline]21st May 2015[/editline] Actually on the arms, I've made good progress on biceps and triceps but there are some parts I'm not sure about. Like, the lower part of the upper arms just above the inside of the elbow and the forearms haven't developed as much as the bicep. Also on the back of the arm, is there a way to develop the arm a bit more beneath the horseshoe of the tricep? What are effective exercises for those areas? On the pull side of isolation exercises I've been doing curls, reverse-grip curls and preacher curls. On the push side it's close-grip bench and tricep extensions.

You can really alter the shape of your muscles by doing certain exercises, it all comes down to genetics. Doing 3 different kinds of curls isnt going to make your biceps any better than doing 1 kind for equivalent volume/ intensity.

[QUOTE=cathal6606;47764728]You can really alter the shape of your muscles by doing certain exercises, it all comes down to genetics. Doing 3 different kinds of curls isnt going to make your biceps any better than doing 1 kind for equivalent volume/ intensity.[/QUOTE] Curls for biceps, Reverse curls for forearms, preacher curls for brachialis

speaking of biceps, got a fucking sick pump today but my cardio run afterwards was hilarious cause the bis were so done and I couldn't maintain proper running form and my arms kinda just flapped around for a bit in an almost straight position

All the muscle shape and definition just comes with growth, how tall are you? Its only been recently at 225 where I'm getting the actual rounded muscle shape rather than the "thick stick" look, and thats only with a pump. I'm the same way with where I store my fat, just be happy it isnt to your ass or legs. Bulk hard to the end and train to match, if your skinny to begin with chances are you'll get at a certain level of fat and stay there, losing it will be easy. At the least thats how i was, I bulked up hard but I could never get to a really fat look, the scale kept going up but I had no visible gain in fat. Being tall and long limbed is part of being tall. If your 6'4 your wing span is 6'4. Love that your tall, when you get huge you'll know that nothing is cooler than lifting next to the jacked 5'9 guy and dwarfing him even if your not as built. And when you do get built, ho-buddy, a jacked 6'4 guy is terrifying.

man curls are one of the only movements my long-ass arms are actually good for only seen a legitimate powerlifter curl more than me still only do them every 2 weeks or so chin-ups are so much better

[QUOTE]fat distribution[/QUOTE] motherfuckers just be glad you aint me I don't get a gut almost at all, you know what I do get? man tits, side man tits, back fat, love handles, and inside the thigh fat. this shit is annoying to lose, throws off caliper bf% calcs and looks terrible with no clothes on. when I used to be 25% it was fucking terrible. At least I have a thin waist to go with that I'm at approximately 16% ATM and cutting, my waist is 73cm and my chest is 95cm and I'm not hugely muscular, it's the side man tits that have the most upper body fat right now also it aint gyno either [editline]20th May 2015[/editline] at least it's a good drop to have when i get swole i guess

I'm cutting at the moment, I don't like how fat my face looks now and I'm getting a pot belly. Muscles are sore today but I'm gonna soldier on to the gym anyway, see what I can do.

I've reached the point where I can't put off fixing my lordosis anymore, can feel the back pain slowly creeping up. Plus failed my last rep, last set of OHP today and couldn't push it higher so just ended up arching my back until I realised what I was doing lol deadlift grip at 110kg is becoming half the challenge

[QUOTE=Adamhully;47765699]I'm cutting at the moment, I don't like how fat my face looks now and I'm getting a pot belly. Muscles are sore today but I'm gonna soldier on to the gym anyway, see what I can do.[/QUOTE] Could be your face and belly are the last to lose fat, so your losing fat all over but it'll only be at the end where your face and belly will lean out.

I've been in the gym for 4.5 months, and today I first tried doing deadlifts, oh god my back hurts

[QUOTE=Fusnax;47767281]I've been in the gym for 4.5 months, and today I first tried doing deadlifts, oh god my back hurts[/QUOTE] What weight/reps? Shouldn't be hurting your back

[QUOTE=Fusnax;47767281]I've been in the gym for 4.5 months, and today I first tried doing deadlifts, oh god my back hurts[/QUOTE] You sure your form is correct?

[QUOTE=_Axel;47767389]You sure your form is correct?[/QUOTE] Yeah, asked the trainer and I asked him to check and he said it was good 48kg, and I was only able to do it 7 times per 4 sets But by my back hurts, it was only after I finished them, and had the tension in the back there, but now I think it is gone Honestly though, I think I started with too much weight for my first time, hopefully I can lift it more times next time I do them

Make sure you look at some good in-depth instructional videos on how to do the lift, trainers aren't always experts. My back will feel tight after, but never any pain. Perhaps have someone take a video next time, your lower back should be as neutral as possible. I only do 1x5 though having slowly gone up from 60kg to 110kg.