• Weightlifting/Bodybuilding Thread
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[QUOTE=JohnStamosFan;25445848]So, i finally did my squats for the first time at the gym (It was on one of those bars that moves almost-vertically on the rails, since they don't have a rack for squats with free weights, which i read was better, but that's not really important). And they killed me. I did 20 reps all together with about 90 or so pounds (don't laugh, first time) and today my legs are sore as hell. Feels good though. Only downside is i'm leaving for work in a few minutes and have to stand on a shitty concrete kitchen floor from now until about 12:30AM when i get off. But my 2nd day of weight lifting/running went well.[/QUOTE] that's a good start but doing it with the bar without the rail in a squat cage is 10x better. and yeah, squats is definitely the exercise where if you go hard it hurts for at least 2 days lol, feels good man [editline]17th October 2010[/editline] [QUOTE='[ToRn];25451707']Yep, I've been bodybuilding for a few years now and that's the first I've heard anyone say a 2day routine works wonders. Also, like I said, doing a lower body workout then an upper body workout (or vise versa) is not a good things to do, it just doesn't make any sense. I've been to a few gyms over the years and no one I've spoken to ever does this. Every routine works different for each person, if this routine works for you, then go for it ... but to me, a 5day routine is better since you can focus all that time and effort on the one part your training.[/QUOTE] it's working great for me and my friend, and it's not upper body and lower body, it's a mix of both for each of the days. to me, having a 5 day split gives the muscles too much time to recover, but like you said , to each his own [editline]17th October 2010[/editline] [QUOTE=BuDSpOoNce;25453016]I'm only 175cm tall and under 5% bodyfat, so that's probably it.[/QUOTE] holy shit under 5%???
[QUOTE=Sigma-Lambda;25451594] [editline]16th October 2010[/editline] fats (particularly monounsaturated and polyunsaturated) are good for you and they don't make you fat Dietary fat does not equal body fat, that's not how the human body works. Dietary fat can be metabolized just like anything elser[/QUOTE] Err, where did I say anything that disagrees with that? Oh well at least someone here isnt a dumbass about fats. [editline]17th October 2010[/editline] [QUOTE=VQ35HR;25453105] holy shit under 5%???[/QUOTE] I seriously, seriously doubt it. Reality is he's probably about 8% and some douche told him otherwise. 5% is not a condition that can be held for more than a few days.
[QUOTE=JaegerMonster;25454507]Err, where did I say anything that disagrees with that? [/QUOTE] nowhere. I was agreeing with you and expanding on your point [editline]16th October 2010[/editline] high-fat, low-carb food kicks ass. an hour ago i had some greek yogurt with some chopped up almonds and hazelnuts mixed in; basically just a big bowl of fat and protein, it was excellent
[QUOTE=VQ35HR;25453105]holy shit under 5%???[/QUOTE] edited, i meant 15%, oops.
I got one more week of football, then its bulking time gents. 210 to 250 here we go.
[QUOTE=BuDSpOoNce;25453016]I'm only 175cm tall and under 15% bodyfat, so that's probably it.[/QUOTE] Oh. You are as tall as my ex girlfriend :buddy: [editline]17th October 2010[/editline] Also sigma, about the foods in most stores being retarded- I find it challenging just to find a loaf of whole-grain bread where I live. Shit's terrible.
[QUOTE=BuDSpOoNce;25454707]edited, i meant 15%, oops.[/QUOTE] oh okay that's more like it lol, but are you sure you're 15%, that seems a little high seeing as you have fully visible abs oh and also I think that facepunch should all start working out, I mean it's a great way to get fit and not sit home playing games, you can do it on your own schedule and work as hard or as easy as you want and it's cheaper than any other sport really, it's also awesome setting goals and achieving them
For all of you who are still wanting to get abs, you only got to follow 2 things. 1.) Do your cardio. 2.) Watch what you eat. You don't necessarily need to go on a diet, you just need to be careful of what you're putting into you. Calories in > Calories burned = Fat. All ab exercises do is make the muscles stronger, if you do above, that patch of fat near your ab region will disappear and your abs will start showing.
[QUOTE=articpenguin;25455493]For all of you who are still wanting to get abs, you only got to follow 2 things. 1.) Do your cardio. 2.) Watch what you eat. You don't necessarily need to go on a diet, you just need to be careful of what you're putting into you. Calories in > Calories burned = Fat. All ab exercises do is make the muscles stronger, if you do above, that patch of fat near your ab region will disappear and your abs will start showing.[/QUOTE] Pretty much sums it up!
My advice, don't take advice from someone who deadlifts 300 as a max... If you want to get big and gain muscle... Eat lots of carbs, protein etc, fat isnt really going to hurt you unless you go crazy and eat shit tons of it. 4-6 reps for strength, 6-10 for size. If you want to get toned, Eat lots of carbs still, protein, cut back on fat obviously and do more cardio. You guys are making this way more complicated than it needs to be.
[QUOTE=AceTub;25455815]My advice, don't take advice from someone who deadlifts 300 as a max... If you want to get big and gain muscle... Eat lots of carbs, protein etc, fat isnt really going to hurt you unless you go crazy and eat shit tons of it. 4-6 reps for strength, 6-10 for size. If you want to get toned, Eat lots of carbs still, protein, cut back on fat obviously and do more cardio. You guys are making this way more complicated than it needs to be.[/QUOTE] haha okay there, how much can you deadlift? and what are your stats? no one is making it more complicated it's just a discussion topic, if you don't like it then gtfo
[QUOTE=VQ35HR;25455465]oh okay that's more like it lol, but are you sure you're 15%, that seems a little high seeing as you have fully visible abs oh and also I think that facepunch should all start working out, I mean it's a great way to get fit and not sit home playing games, you can do it on your own schedule and work as hard or as easy as you want and it's cheaper than any other sport really, it's also awesome setting goals and achieving them[/QUOTE] i really have no idea. i don't think i'm thinking of the right thing. the last time i got told my bodyfat was three years ago - why i thought it would still be the same 3 years later, i have no idea. :v: how are you supposed to find out your % anyway?
I never complained about it, it IS a good thread. Some people are just going about it the wrong way, and you sound like a beginner to be honest. For example, pushups might make you a tiny bit bigger... but only to a certain extent, if you're looking to get NOTICEABLY bigger, sign yourself up to a gym and start lifting actual weights. One of the most important things to do if you want to get big and strong quickly is eat right, people here are saying hold back on carbs, but you should do quite the opposite actually. Eat as many carbs as you can, but not sugar carbs. Bread is a GREAT food to eat for bodybuilding. Low fat high calories, which is perfect for gaining mass. Protein should be a given, drink 2 shakes a day, and if you really want to get technical drink whey in the morning and after working out, and casein protein at night. Reason being Casein digests slower than whey. Which allows it to be in your system longer. Supplements are not a bad idea. Just dont go overboard. Creatine is NOT a bad supplement no matter how many people would like to think it is... and neither is a preworkout drink. You should take about 5 grams of creatine a day if you're looking for size. It is NOT bad for your liver or kidneys. Workout regimes are great, but 2 day splits aren't exactly the most effective workouts out there. 4 day splits are GREAT for beginners, I've seen kids gain 30 pounds in about 4 months following this regime. Legs Chest/Triceps Biceps/Back Shoulders You can throw abs in anyday you want on any of those days.
[QUOTE=AceTub;25456121]I never complained about it, it IS a good thread. Some people are just going about it the wrong way, and you sound like a beginner to be honest. For example, pushups might make you a tiny bit bigger... but only to a certain extent, if you're looking to get NOTICEABLY bigger, sign yourself up to a gym and start lifting actual weights. One of the most important things to do if you want to get big and strong quickly is eat right, people here are saying hold back on carbs, but you should do quite the opposite actually. Eat as many carbs as you can, but not sugar carbs. Bread is a GREAT food to eat for bodybuilding. Low fat high calories, which is perfect for gaining mass. Protein should be a given, drink 2 shakes a day, and if you really want to get technical drink whey in the morning and after working out, and casein protein at night. Reason being Casein digests slower than whey. Which allows it to be in your system longer. Supplements are not a bad idea. Just dont go overboard. Creatine is NOT a bad supplement no matter how many people would like to think it is... and neither is a preworkout drink. You should take about 5 grams of creatine a day if you're looking for size. It is NOT bad for your liver or kidneys. Workout regimes are great, but 2 day splits aren't exactly the most effective workouts out there. 4 day splits are GREAT for beginners, I've seen kids gain 30 pounds in about 4 months following this regime. Legs Chest/Triceps Biceps/Back Shoulders You can throw abs in anyday you want on any of those days.[/QUOTE] Okay you clearly misunderstand me because you are pretty much rephrasing 90% of what I said. I never said pushups make anyone bigger, I barely do them compared to how much I do bench/dumbbell press/cable flys, I only suggested it to people trying to get toned or those who cannot afford a gym/equipment. I did not really advise people on eating because I think everyone is different, really the only thing about food I said is to eat a lot if you're trying to gain weight and eat lots of meals instead of only a few. Apparently you are a scientist now too, sure creatine may not be bad but things like Nitric Oxide and such are bad for your cardiovascular health. That 4 day split is pretty good but like I said about 100 times already, to each his own. I might switch into a 3 day routine in a bit but I'm not too sure yet. Phew, that took a while to type. And how do I look like a beginner? Really, right now you look like the beginner pretty much paraphrasing what I said.
[QUOTE=VQ35HR;25456525]Okay you clearly misunderstand me because you are pretty much rephrasing 90% of what I said. I never said pushups make anyone bigger, I barely do them compared to how much I do bench/dumbbell press/cable flys, I only suggested it to people trying to get toned or those who cannot afford a gym/equipment. I did not really advise people on eating because I think everyone is different, really the only thing about food I said is to eat a lot if you're trying to gain weight and eat lots of meals instead of only a few. Apparently you are a scientist now too, sure creatine may not be bad but things like Nitric Oxide and such are bad for your cardiovascular health. That 4 day split is pretty good but like I said about 100 times already, to each his own. I might switch into a 3 day routine in a bit but I'm not too sure yet. Phew, that took a while to type. And how do I look like a beginner? Really, right now you look like the beginner pretty much paraphrasing what I said.[/QUOTE] Phew, I never said YOU said pushups make you bigger, I said some people... and there have been tons of scientific studies on creatine and Nitric oxide, google it. They aren't bad for you, the only thing proven to be bad for you are prohormones... Calling me a scientist then basically saying the complete opposite about nitric oxide... Right. If you honestly think a 2 day split is a good routine, then you ARE a beginner. There are at least 15 different routines that are better than a 2 day split.
[QUOTE=AceTub;25456641]Phew, I never said YOU said pushups make you bigger, I said some people... and there have been tons of scientific studies on creatine and Nitric oxide, google it. They aren't bad for you, the only thing proven to be bad for you are prohormones... Calling me a scientist then basically saying the complete opposite about nitric oxide... Right. If you honestly think a 2 day split is a good routine, then you ARE a beginner. There are at least 15 different routines that are better than a 2 day split.[/QUOTE] Creatine may have lots of studies that say it has no negative effects but you are a total joke if you think Nitric Oxide is okay. Just google it, seriously. All it does is increase blood flow (gives you the pump, etc.). This expands the blood vessels, and if you do it everyday the vessels can permanently expand causing low blood pressure. What is wrong with a 2 day split? I know TONS of people that do it.
It also gives you more energy, which would give you more motivation to stay at the gym longer and workout harder. The 2 day split you posted consists of working out the 2 largest muscle groups on the human body in one day... legs and back. These should be on 2 different days unless you're planning on spending 2+ hours at the gym getting a decent workout for these two groups. PS: I said don't go overboard on the supplements also PPS: [url]http://www.articlealley.com/article_891898_23.html[/url] Whats that? ^ Nitric Oxide is GOOD for your heart? Funny, I could have sworn you said it was bad.
[QUOTE=AceTub;25456738]It also gives you more energy, which would give you more motivation to stay at the gym longer and workout harder. The 2 day split you posted consists of working out the 2 largest muscle group on the human body in one day... legs and back. These should be on 2 different days unless you're planning on spending 2+ hours at the gym getting a decent workout for these two groups.[/QUOTE] Yeah, steroids also help you gain size but they have many side effects. I don't give a fuck if it gives me more energy, it has harmful side effects which aren't worth the small bonus you get from taking it. Oh and I do it by staying motivated and taking timed breaks. And I usually do it like this: Monday- chest tris shoulders Tuesday- back bis (little bit of legs) Wednesday- chest tris shoulders Thursday-legs bis (little bit of back) And all of those I can do in an hour or less if I push myself hard, which I usually do. Really no reason to be at the gym for more than an hour and if you can't do 4-5 exercises in one hour you're doing something wrong.
See the previous post on L-Arginine. A (little bit of legs) won't do you jack shit. If you're going to work them out do it in one day. If you're working out 3 different muscle groups in 4-5 exercises then YOU are doing something wrong. You really shouldn't workout more than 2 muscle groups a day.
[QUOTE=AceTub;25456874]See the previous post on L-Arginine. A (little bit of legs) won't do you jack shit. If you're going to work them out do it in one day. If you're working out 3 different muscle groups in 4-5 exercises then YOU are doing something wrong. You really shouldn't workout more than 2 muscle groups a day.[/QUOTE] Haha how can you even say things like this? For example, I do Bench, Dips, Shoulder Press, Shoulder flys, and triceps extensions, how is that not enough? And a (little bit of legs) is the day where I focus mostly on my back. The other leg day I go heavy with squats and everything else. Even with alternating between heavy back/legs I still end up squatting 2 times a week at least.
2 chest exercises, (3 barely if you really want to count shoulder press...) 2 tricep exercises (4 if you count bench and shoulder press as two.) So basically you are doing more triceps than you are chest, which sounds pretty dumb to me seeing as how your chest is a lot bigger than your triceps. 2 shoulder exercises? What about shrugs? Front shoulder raises? MILITARY PRESS? You're hardly working out in my opinion to be honest. Thats how its not enough. This is why 2 days splits are stupid. This is why I think you're a beginner.
[QUOTE=AceTub;25457028]2 chest exercises, (3 barely if you really want to count shoulder press...) 2 tricep exercises (4 if you count bench and shoulder press as two.) So basically you are doing more triceps than you are chest, which sounds pretty dumb to me seeing as how your chest is a lot bigger than your triceps. 2 shoulder exercises? What about shrugs? Front shoulder raises? MILITARY PRESS? You're hardly working out in my opinion to be honest. Thats how its not enough. This is why 2 days splits are stupid. This is why I think you're a beginner.[/QUOTE] Haha that's just one day, the other chest/tris/shoulder day I do different exercises, I switch it up. In that one day, I do chest twice, shoulders twice, and triceps twice, The other chest/tris/shoulder day I do dumbbell benchpress, chest flys, shrugs, front shoulder raises, and rope triceps. Oh and btw shoulder press is the same as military press :) This is why I think YOU'RE a beginner. And how is 2 exercises per body part not hard enough? Is this a joke? Have you ever even been to a gym? You're probably one of those kids that does 8 exercises every time you workout and don't push yourself at all. If you're doing it properly and pushing yourself, after 2 exercises each body part that you did should be pretty tired.
I don't have a real workout plan, but do you think doing 15-20 reps of bicep curls, and 25 shoulder presses a day would help in any way? I also do around 50 pushups every day. At the moment I just don't have time to invest in a gym membership or money for any more weights.
How many sets do you guys do in the average workout? (by that I mean every possible workout, from back to abs to biceps) I only do 2-3 sets and I don't think that's enough.
[QUOTE=NotMeh;25458112]How many sets do you guys do in the average workout? (by that I mean every possible workout, from back to abs to biceps) I only do 2-3 sets and I don't think that's enough.[/QUOTE] Usually 2-3 exercises per bodypart (usually only training 2), 3-4 sets per exercise. [editline]17th October 2010[/editline] [QUOTE=Mlisen14;25457206]I don't have a real workout plan, but do you think doing 15-20 reps of bicep curls, and 25 shoulder presses a day would help in any way? I also do around 50 pushups every day. At the moment I just don't have time to invest in a gym membership or money for any more weights.[/QUOTE] No. You might see a little muscle gain, but that's it. High reps like that are mostly going to stimulate white (endurance) fibers and CNS conditioning. Go find somewhere that you can lift/chuck heavy shit around.
[QUOTE=VQ35HR;25457146]Haha that's just one day, the other chest/tris/shoulder day I do different exercises, I switch it up. In that one day, I do chest twice, shoulders twice, and triceps twice, The other chest/tris/shoulder day I do dumbbell benchpress, chest flys, shrugs, front shoulder raises, and rope triceps. Oh and btw shoulder press is the same as military press :) This is why I think YOU'RE a beginner. And how is 2 exercises per body part not hard enough? Is this a joke? Have you ever even been to a gym? You're probably one of those kids that does 8 exercises every time you workout and don't push yourself at all. If you're doing it properly and pushing yourself, after 2 exercises each body part that you did should be pretty tired.[/QUOTE] Shoulder press is usually referred to as a machine workout... Military press is free weight. If you honestly think you are working out properly and getting the best out of your workout, you are an idiot. If you've been working out for years like you say, why are you only benching 185. Yes, everyone is different but there is no way you will be the strongest you can be working out like an idiot.
[QUOTE=AceTub;25463268]Shoulder press is usually referred to as a machine workout... Military press is free weight. If you honestly think you are working out properly and getting the best out of your workout, you are an idiot. If you've been working out for years like you say, why are you only benching 185. Yes, everyone is different but there is no way you will be the strongest you can be working out like an idiot.[/QUOTE] That's because when I started working out I would not do the main exercises, only for a few months now have I been doing squats bench and deadlifts, I would do mostly bodyweight stuff and isolation before (obvs mistake but whatever). And it can be referred to as shoulder press OR military press, but I NEVER do machines. You're the idiot if you keep trying to insult me and my workout then you're failing so far. Oh and I only bench 185 because I don't go just for strength, I go for aesthetics and strength. If I wanted to at this point I could bench at least 225, but I don't care TOO much, I care for strength and looks equally so I do 8-10 reps. If I wanted a strength workout then I would do it. [editline]17th October 2010[/editline] Oh and all the working out I would do before a few months ago would be in between practises/training for swimming and martial arts, so it would only be like once or twice a week. So I technically have been going for years, just not often.
How many reps should an average set of an Abs exercise have? Say if I'm doing weighted crunches, how many reps and sets is best for muscle building?
[QUOTE=AceTub;25455815]My advice, don't take advice from someone who deadlifts 300 as a max... If you want to get big and gain muscle... Eat lots of carbs, protein etc, fat isnt really going to hurt you unless you go crazy and eat shit tons of it. 4-6 reps for strength, 6-10 for size.[/QUOTE] Dietary fat doesn't hurt you at all. It doesn't magically flow from your stomach into your gut, that's not how the human body works. It can be metabolized just the same as protein. However, excess carbohydrates, especially starches and sugars, provoke a raise in blood sugar levels which causes more calories to be stored as body fat. I really think you've got it backwards. If you're focusing on bodybuilding and not intense exercise like cardio or interval training, a high protein/fat, low carb diet will help that out.
[QUOTE=BuDSpOoNce;25455949]i really have no idea. i don't think i'm thinking of the right thing. the last time i got told my bodyfat was three years ago - why i thought it would still be the same 3 years later, i have no idea. :v: how are you supposed to find out your % anyway?[/QUOTE] Mostly guessing actually. I'd say you're around 11 - 12 %
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