The Bodybuilders Thread: Circuit II

[seanyp00h]

Increase reps and attack with supers and giants to solve that one.

Also, I don't fully agree with this advice. Telling somebody who was previously injured to increase volume to avoid injury doesn't sit too well with me.

I would say:

1. Identify what caused the injury. Yes it's important to rehabilitate the injury but it might just happen again if the actual cause was a weakness of a certain muscle group or imbalance.
2. Warm up correctly - especially when training upper body it's so important to warm up the rotator cuffs.
3. Always practice good form.
4. Do not train the injured muscle group until it is fully healed.

 

[Willie Trombone]

Also, I don't fully agree with this advice. Telling somebody who was previously injured to increase volume to avoid injury doesn't sit too well with me.

You realise that increase reps means decrease weight, right? I'd even go as far as saying stop bench and do push ups for example.
Besides, I read Rayven_King to be saying he keeps injuring himself, not he is injured and needs to recover. Lighter weight and higher intensity and more compound exercises that target larger muscle groups, especially if you're struggling because of weaker core or other support groups.

 

[Necropolis]

When you are trying to prove a point, try to use another video other than from sixpackshortcuts.

I get what you are saying, but those guys are full of ****.

I concur - cannot take that clown seriously.

 

[Willie Trombone]

I concur - cannot take that clown seriously.

The problem is you have an issue with a person. You haven't tried the course. It's not rocket science, it's high intensity for early phases followed up with a combination of functional and weight training. Nothing new.
Try to understand point. It's not a sixpackshortcuts thing.

 

[PhreeMe]

The problem is you have an issue with a person. You haven't tried the course. It's not rocket science, it's high intensity for early phases followed up with a combination of functional and weight training. Nothing new.
Try to understand point. It's not a sixpackshortcuts thing.

The harshness with gym is that there is No substitute for good form.
Using bad form to justify the end result teaches bad muscle memory as well as the notion that "just cheating a bit here and there" is ok.

If you only ever plan on doing light weight, the impact won't really be seen, but if you carry that forward into advancing weights, your chance of injury increases accordingly.

I don't mean to sound preachy, but trying to correct bad form after you've been doing it for a while is really difficult.

I've been doing a powerlifting routine for about a month now (goal is to enter a competition - not just for giggles) and form trumps everything else. I'm not saying I know everything, but I'd never like to be the person going around telling people it's ok to have bad form in this circle.

 

[Willie Trombone]

The harshness with gym is that there is No substitute for good form.
Using bad form to justify the end result teaches bad muscle memory as well as the notion that "just cheating a bit here and there" is ok.

If you only ever plan on doing light weight, the impact won't really be seen, but if you carry that forward into advancing weights, your chance of injury increases accordingly.

I don't mean to sound preachy, but trying to correct bad form after you've been doing it for a while is really difficult.

I've been doing a powerlifting routine for about a month now (goal is to enter a competition - not just for giggles) and form trumps everything else. I'm not saying I know everything, but I'd never like to be the person going around telling people it's ok to have bad form in this circle.

You see that's the problem, your definition of good form could cause rotator cuff issues in individuals susceptible to it. 'Good form' gets thrown around as if there's a one size fits all. The reality is that everyone is different - anatomy included. Full range is another one that is over hyped for no good reason. Achieving results is very much an individual and goal based thing.

https://gmb.io/good-form/

There are two important characteristics of good form that run through all types of movement
It must minimize the chances of injury for the individual practicing the movement.
It must employ efficient body mechanics, to maximize the available strength and energy of the movement.

I think that's a pretty good definition without limiting it to one style. While you can apply some general principles, there is no one size fits all... particularly where your aims differ.

What I think should be emphasized is to use reasonable weight. You don't have to push big numbers to get results if you're doing it properly. That's where I do agree with the 'good form' brigade. Don't just swing wildly because you can't lift a certain weight, but if shorter range of motion is the aim of what you're trying to achieve, then don't care what anyone else says about your form.

Unfortunately everyone wants the numbers and wants people to look at them and say 'awesome'.
Bottom line is gym for yourself, not for the audience or the numbers. There will always be someone bigger than you, stronger than you, faster than you, etc. etc.

Bottom line is as you get stronger, so your form will adjust and you'll likely have to do 'cheat reps'/ 'power reps' / insert other name for them to get the best out of your workout. e.g. Curling - Targeting the final squeeze vs the initial push is done for different results and the form is different for the 'same' exercise. None of this matters to beginners. Beginners should always aim for classic form to get the brain-muscle connections established so that you can work out without having to think too hard.

 

[The_Mowgs]

Recommendation for a good BCAA?

 

[jman]

Recommendation for a good BCAA?

Nutritec's Amino Pre is good, much cheaper than others at R290

 

[Salt]

Impressive. It always amazes me how much stronger men are. My number feels so unimpressive next to that :crylaugh:

How long you been lifting?

Unrelated, but my calves grew 2cm each in two weeks. I am very happy with that.

Do share what you are doing with your calves??? one of my two weak spots

 

[Willie Trombone]

Some nice ideas here:
http://www.bodybuilding.com/fun/weik11.htm

 

[Emjay]

Do share what you are doing with your calves??? one of my two weak spots

I just train my legs twice a week. I do a lot of calf raises and calf extensions on a leg press. Plus, it's early gains.

 

[Salt]

I've started doing an extra set of calves later in the week now. If my calves and pecks will grow I'll be super happy. On that note...any special, secret, million year old tricks to building pecks faster? ATM I do 2 sets of flat incline flies with a lighter weight to warm up. Then incline or decline with flat barbell bench - either one of them will be first which will be the focus one - 4 sets, heavy as I can (6 to 8 reps) and a drop set on the last one. Then the other 3 sets. Then peck deck, cross over machine top and bottom and then chest press machine with push ups after each set until fail. I do this once a week and I am generally sore the next two days. But my chest just doesn't seem to grow as fast as I would like. Also...I struggle to get a burn in my chest muscles. Although they are sore afterwards (so I know they were targeted well) I don't get a burn when i exercise them.

Any comments?

 

[Emjay]

I can't really comment on your training as I am very new to lifting. As for the burn, I don't get that in many muscles. I know I am pushing myself hard when my form starts to fail though. I don't think pain is a correct yardstick to determine if we are training correctly or hard enough (irrespective of what people say).

That being said, are you sure your diet is on point? If you are not eating properly, you won't be getting the gains you are looking for. How long have you been at this for? I guess the most important thing for muscle building is patience and consistency.

 

[jman]

I've started doing an extra set of calves later in the week now. If my calves and pecks will grow I'll be super happy. On that note...any special, secret, million year old tricks to building pecks faster? ATM I do 2 sets of flat incline flies with a lighter weight to warm up. Then incline or decline with flat barbell bench - either one of them will be first which will be the focus one - 4 sets, heavy as I can (6 to 8 reps) and a drop set on the last one. Then the other 3 sets. Then peck deck, cross over machine top and bottom and then chest press machine with push ups after each set until fail. I do this once a week and I am generally sore the next two days. But my chest just doesn't seem to grow as fast as I would like. Also...I struggle to get a burn in my chest muscles. Although they are sore afterwards (so I know they were targeted well) I don't get a burn when i exercise them.

Any comments?

Don't think there's anything wrong with your routine. Other than decline press, which I've heard is useless.

As mentioned, you need to also focus on your food intake - enough protein, and a higher calorie intake than you burn, depending on your goal

 

[InternetSwag]

Impressive. It always amazes me how much stronger men are. My number feels so unimpressive next to that :crylaugh:

How long you been lifting?

Unrelated, but my calves grew 2cm each in two weeks. I am very happy with that.

June 2016, but anyone who was around this thread in 2012-2013 ish knows I had a history of powah lifting. I stopped lifting for around 2 years.

Are you a lady? Men are generally very upper body dominant and women lower body dominant.

Its why you take a 17 year old girl, put her in hot pants or a dress and it looks good despite her having never lifted in her life lol.

Same applies to young guys, they might not have size, but they usually look lean and good without a shirt on

 

[Joka69]

Erm...

 

[Salt]

Don't think there's anything wrong with your routine. Other than decline press, which I've heard is useless.

As mentioned, you need to also focus on your food intake - enough protein, and a higher calorie intake than you burn, depending on your goal

Cool - yes I do follow an eating plan - busy bulking atm. Was hoping someone had an ancient old secret trick to share hehehe.

 

[mcroffels]

Anybody know a good place that sells good quality cages / half racks? Also looking for a solid bench that can be adjusted to incline/ decline

 

[Emjay]

June 2016, but anyone who was around this thread in 2012-2013 ish knows I had a history of powah lifting. I stopped lifting for around 2 years.

Are you a lady? Men are generally very upper body dominant and women lower body dominant.

Its why you take a 17 year old girl, put her in hot pants or a dress and it looks good despite her having never lifted in her life lol.

Same applies to young guys, they might not have size, but they usually look lean and good without a shirt on

Yeah - I am female. I understand what you mean. I am very happy with the strength in my lower body, but feel super weak when doing any arm or chest work. My left arm is holding me back though. I just need to be patient.

 

[InternetSwag]

Erm...

View attachment 400309

Sure smells like 2011 in here. Which is ironically when I matriculated.