Weightlifting/Bodybuilding V2-General questions and help in here, u mirin?
3,025 replies, posted
[QUOTE=Kung Fu Jew;28461523]my upper pecs are pretty big, but my lower are kind of lame. how can i balance out the mass in my pecs for ultimate aesthetics??[/QUOTE]
Decline bench press if your at a gym. You can put your feet on a chair and do push-ups. Or if you have cables you can press the down.
Like this
[media]http://www.youtube.com/watch?v=cuMN8mjzcFg[/media]
I'm looking forward to being able to work out again. Can't do it for the next 5 days because of some medicine. Going to lift all kinds of heavy shit, then I'm gonna put it down and lift it again. Shit yeah.
[QUOTE=BuDSpOoNce;28454143]need some advice here bros.
i have no bar at home to do pull-ups on, and i won't be able to afford one for a while. is there any other exercise i can do which really works the back like pull-ups do? i do have a beam outside in my backyard which i can do pull-ups on, but it's square and awkward as hell to pull myself up on. i can only do around 12 reps on the square beam while on a proper bar i can do 25-30 reps, so i think i'm holding myself back on pull-ups by using a square beam. if you guys can recommend me some exercises that really hit the spot like pull-ups do then that will be great.
[editline]6th March 2011[/editline]
also what do you guys mean by "split", like when you say you have a 3 day split etc.
i don't really keep up with the bro terms[/QUOTE]
if you have a bar, do rows, they are like the same thing
all these beginners doing ~5 day splits because the body builders do it~ ;___;
[QUOTE=Annoyed Tree;28461749]Decline bench press if your at a gym. You can put your feet on a chair and do push-ups. Or if you have cables you can press the down.[/QUOTE]
Thank you.
LOL I keep seeing these videos. Is that guy doing the workouts a mental case in assisted exercise/physical therapy or something? He always has this "WOW" face on.
[QUOTE=Casusv2;28463678]all these beginners doing ~5 day splits because the body builders do it~ ;___;[/QUOTE]
stop the hate bro. some of us can't help but hit the gym 5 times a week. we just can't not go!
HeLP
how much do you guys do on your flys? i'm doing 10kg atm on each arm and i'm pretty comfortable with it (12 reps), and I don't know if adding 2.5kg to each dumbbell would be too much because on my 3rd set my shoulder joints start to ache a bit and I don't want to damage something.
so should I just go with 12.5kg and do less reps, or stick to 10kg for now?
[QUOTE=BuDSpOoNce;28472503]QuESTION
how much do you guys do on your flys? i'm doing 10kg on each arm and i'm pretty comfortable with it (12 reps), and I don't know if adding 2.5kg to each dumbbell would be too much because on my 3rd set my shoulder joints start to ache a bit and I don't want to damage something.
so should I just go with 12.5kg and do less reps then?[/QUOTE]
Incline flies I do 20kg at 3 sets of 8
Decline flies are 15kg at 3 sets of 8
Same as above for bench flies...
Seem to be a lot stronger on the incline flies, perhaps the shoulder are helping out there too though. Although I've been reading a some bits on how flies are bad for you and debating whether or not to cut them from my rotine. I get the same shoulder ache and the popping from my left shoulder joint too. I've only just started to understand what's going on so may have to back off the weight.
In answer to your question, no another 2.5kg shouldn't be a huge issue so long as you keep everything controlled and drop the weights at any hint of pain/muscle tear.
So I'm kinda overweight but not really fat, and I want to both lose that fat and build muscle at the same time not changing my weight a lot.
So, if I don't want to gain weight, just build muscle, do I have to eat a metric fuckton like most people here do? If I eat normal will it impede my ability to build muscle?
My best advice to you would be to get down the gym and focus on cardio for a month or 2 to shift the initial bodyfat. In those months start off with light weights in addition to your cardio and practice your form to perfect the techniques. Keep eating a healthy diet in that time until you're at a point when you've lost enough bodyfat to be happy and then you can start adding weight to your sets in order to build on the muscle, there are plenty of routines and programmes on here so I won't go into detail with that.
With regards to your diet, you WILL need to eat more once you want to start gaining lean weight, your body needs the fuel to maintain itself during the day and replace energy lost down the gym and then the extra fuel to create new muscle. Aim for 500-1000 extra calories on top of what you're eating now, make sure this is gained from good foods such as chicken, nuts, fish, complex carbs, veg, beans etc etc. Don't just eat a lot of pizza and McDonalds. Keep it balanced and try to eat 6 medium portions a day instead of 3, this will speed your metabolism up and enable you to digest the food more efficiently.
As long as you keep to a good routine, regularly adding weight to your sets and increase your food intake every 2-3 weeks if you don't see decent gains then you will see muscle results. You have to plan ahead, it's not something that can be achieved in weeks, it takes months even years to see major differences.
Routine's a little more difficult for me given I'm only near my gym half the week. I can do all the other stuff and I have a fair bit of muscle already, I was just wondering if not eating excess would cause it to use the fat along with whatever I'm eating. Took a break last year due to laziness and I cbf doing just Cardio without some weight training.
[QUOTE=Casusv2;28463678]all these beginners doing ~5 day splits because the body builders do it~ ;___;[/QUOTE]
what
I have a split mainly because full-body routines are horribly time consuming, not because bodybuilders do it.
Any tips for trying not to lose muscle mass when doing long aerobic stuff?
I'm going to run a marathon at least once and a half marathon a few times this summer and I going to start swimming long distances. My goal is to do a half-triathlon within one-two years
[QUOTE=BuDSpOoNce;28472503]HeLP
how much do you guys do on your flys? i'm doing 10kg atm on each arm and i'm pretty comfortable with it (12 reps), and I don't know if adding 2.5kg to each dumbbell would be too much because on my 3rd set my shoulder joints start to ache a bit and I don't want to damage something.
so should I just go with 12.5kg and do less reps, or stick to 10kg for now?[/QUOTE]
I can do 75 lbs on flies. If you don't stretch before your pec work out, you should because that should help your shoulders a good bit. Also you may want to try something like dumbbell pullovers to help with your overall shoulder stability if you're not already.
I'd say you should try to go up weight if you can do 12 of the other. 2.5kg is just a little more than 5 pounds so it shouldn't be that difficult of a move. Be slow and controlled and if you start having aching pain than stop. Don't be stupid
[editline]7th March 2011[/editline]
[QUOTE=Maucer;28473436]Any tips for trying not to lose muscle mass when doing long aerobic stuff?
I'm going to run a marathon at least once and a half marathon a few times this summer and I going to start swimming long distances. My goal is to do a half-triathlon within one-two years[/QUOTE]
Eat a lot and lift a lot still.
[editline]7th March 2011[/editline]
Also, the concert was awesome and I toward the end I felt like I was going to die of a heart attack from so much moshing. Shit was bananas.
thanks for the help sam and binsky.
also godamn binsky 34kg on each arm. fuark.
i didn't realise 10kg flies was so little.
I think he meant in total, seems a bit insane 34kg perfect form DB fly if there are enough people around that already struggle with a 34kg db press.
It is doable though, but still, pretty impressive.
Can't afford the gym anymore so gonna have to step up the game at home.
Anyone know a good way to do triceps at home if you got no weights? Kickbacks are great, but I can't figure out anything heavy to do it with.
Diamond Pushups.
Do some tricep dips off of a chair or some close grip pushups focusing on your triceps.
I wish I had some stable chairs at home.
Mine are either too low or would collapse if I tried to do dips on them.
[QUOTE=NotMeh;28474990]I wish I had some stable chairs at home.
Mine are either too low or would collapse if I tried to do dips on them.[/QUOTE]
Chair - Dip is homo. Dip bar or nothing. Trust me on this.
[QUOTE=Bftony;28473828]I think he meant in total, seems a bit insane 34kg perfect form DB fly if there are enough people around that already struggle with a 34kg db press.
It is doable though, but still, pretty impressive.[/QUOTE]
No, I meant in each arm. I can only do like 2-3 reps with that much weight but yeah
[editline]7th March 2011[/editline]
[QUOTE=Seith;28475129]Chair - Dip is homo. Dip bar or nothing. Trust me on this.[/QUOTE]
You can put weight on your lap for chair dips too to make it harder.
[QUOTE=sam.clarke;28472660]My best advice to you would be to get down the gym and focus on cardio for a month or 2 to shift the initial bodyfat. In those months start off with light weights in addition to your cardio and practice your form to perfect the techniques. Keep eating a healthy diet in that time until you're at a point when you've lost enough bodyfat to be happy and then you can start adding weight to your sets in order to build on the muscle, there are plenty of routines and programmes on here so I won't go into detail with that.
With regards to your diet, you WILL need to eat more once you want to start gaining lean weight, your body needs the fuel to maintain itself during the day and replace energy lost down the gym and then the extra fuel to create new muscle. Aim for 500-1000 extra calories on top of what you're eating now, make sure this is gained from good foods such as chicken, nuts, fish, complex carbs, veg, beans etc etc. Don't just eat a lot of pizza and McDonalds. Keep it balanced and try to eat 6 medium portions a day instead of 3, this will speed your metabolism up and enable you to digest the food more efficiently.
As long as you keep to a good routine, regularly adding weight to your sets and increase your food intake every 2-3 weeks if you don't see decent gains then you will see muscle results. You have to plan ahead, it's not something that can be achieved in weeks, it takes months even years to see major differences.[/QUOTE]
if he is already chubby there is no need to have 1000 calories more, he should up it by just a bit
[QUOTE=Binsky;28475138]No, I meant in each arm. I can only do like 2-3 reps with that much weight but yeah
[editline]7th March 2011[/editline]
You can put weight on your lap for chair dips too to make it harder.[/QUOTE]
I know what you mean. Doesn't work the tricep as much as the dip bars. Trust me..
I demand this;
[img]http://articles.elitefts.com/wp-content/uploads/2010/04/Prowler-Chrome-1.jpg[/img]
First person to ship this to me, gets my eternal gratitude. Win-win situation as far as I can see it for you guys.
[QUOTE=Devodiere;28472794]Routine's a little more difficult for me given I'm only near my gym half the week. I can do all the other stuff and I have a fair bit of muscle already, I was just wondering if not eating excess would cause it to use the fat along with whatever I'm eating. Took a break last year due to laziness and I cbf doing just Cardio without some weight training.[/QUOTE]
If you eat at a deficit, your body will take fats from fat cells and protein from ur mussels to use for energy. just eat a lot of protein and most of the energy will come from the fat, therefore burning fat. but the muscles will barely grow if you do this, so right now, you should just cut, then do a clean bulk
[QUOTE=Seith;28475189]I know what you mean. Doesn't work the tricep as much as the dip bars. Trust me..[/QUOTE]
I mean I agree with you but if there is no way for him to do dips then it is good to assume he has a chair to do chair dips on
[QUOTE=Maucer;28473436]Any tips for trying not to lose muscle mass when doing long aerobic stuff?
I'm going to run a marathon at least once and a half marathon a few times this summer and I going to start swimming long distances. My goal is to do a half-triathlon within one-two years[/QUOTE]
eat more protein
[QUOTE=VQ35HR;28475181]if he is already chubby there is no need to have 1000 calories more, he should up it by just a bit[/QUOTE]
Fat and muscle are two seperate things, one cannot become the other. Fat can either increase or decrease, muscle can increase or decrease. Fat CANNOT be turned into muscle, end of. Too many people think it can be. If you want to gain muscle you need to up the calorie intake by a substancial amount, even I underestimed how fuel your body requires. Bodyfat will reduce with the training, so long as a good, balanced diet is maintained and training is regular and regularly increased the body should start to see gains. It's pointless to try and build muscle whilst being on a diet, you'd be wasting your time.
Not having a go at you in particular, just clearing up that fat can't be turned into muscle. A massive misconception which I get sick of hearing.
[QUOTE=Seith;28475189]I know what you mean. Doesn't work the tricep as much as the dip bars. Trust me..
[/QUOTE]
I wanted the dips for chest day though
[QUOTE=NotMeh;28475502]I wanted the dips for chest day though[/QUOTE]
Haven't been around with dips for a long time, so can't say for sure how effective are they with chest.
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