The Bodybuilders Thread: Circuit II

Hi all - Chrome has a buy 1 get 1 free special on a few nice items - but just for today I see
 
rayven_king said:
did you lot go on hibernation
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Been considering going into hibernation. Hate training in the cold (swim, bike, run). My training has changed, so don't really have much to say :D

Edit: So, something interesting. I have now been training full Ironman training for 4 months now, and I have lost 1kg of muscle mass and BF has dropped about by about 6%. Not eating too great (not tracking macros), but I am trying to eat to fuel my training. Sugar has crept back into my diet, but I am still trying to eat a decent amount of protein and fats.
 
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Second time in a week I had to exercise by candlelight.

Having serious issues with cable theft and incompetent repairs in Garsfontein.

Oh well. Reps will be repped either way.
 
What can I do to strengthen my groin muscles? Whether I do mountain climbers or squats, it always starts hurting and if I do a lot (MCs) or if I go heavy-ish on the squats (personal novice PB) and eventually I pull it and have to lay off for a week or 2. :(
 
abudabi said:
What can I do to strengthen my groin muscles? Whether I do mountain climbers or squats, it always starts hurting and if I do a lot (MCs) or if I go heavy-ish on the squats (personal novice PB) and eventually I pull it and have to lay off for a week or 2. :(
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Do the exercise that hurts the most. More mountain climbers. It'll only take a week or two to settle in.
 
Last time in Centurion was a disappointment.

Maybe there were some nice deals for the guys queueing before they opened up but I only got there at like 10am and there was nothing worth buying except for iron fist clothing which I didn't need.
 
APoc184 said:
Last time in Centurion was a disappointment.

Maybe there were some nice deals for the guys queueing before they opened up but I only got there at like 10am and there was nothing worth buying except for iron fist clothing which I didn't need.
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I remember last year was a bit of a let down.
 
CarsinemiA said:
There's supposed to be a supplement spin-off thread but I'm unable to locate it.

So my MyProtein order arrived today, and I just got pooned with R630 customs! :mad:

I ordered 3x 2,5kg bags plus a few samples. The total cost is in excess of R700 per 2,5kg if I include my stupid customs fees.

Not to mention that it looks like the SAPO put my package straight through a wood-chipper.

I don't think I'll be ordering from MyProtein again until they can sort out some type of courier arrangement. I'l stick to Nutritech
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https://mybroadband.co.za/vb/showthread.php/501094-Gym-Supplements/page14
 
Hi Guys, here I come to jump in the middle with some silly questions, hopefully someone can help me.

I have been gyming for 6 months now (proper 3-4 times a week) and have seen some gains but not much, girlfriend says it is a lot but she kinda has too :D.

I am using NPL Elite Gainer shake for the past 2 weeks because I was loosing weight and also find it difficult to get enough protein, since I have started with the shake I have gained around 2KG but I doubt in muscle. I think my workout routine is probably the problem.

- Start each workout with 30min cardio, try and keep fit and fighting to rid of my asthma.
- Then, tricep extension machine: 32KG, 10 reps & 4 sets
- Bicep curl: 32KG 10 Reps & 4 sets.
- Chest press (machine): 30 KG 10 reps & 4 sets.
- Back (machine): 32KG 10 reps & 4 sets
- Weight bar: 20KG 10 reps & 4 sets
- Seated dumbells curls: 10KG 10 reps & 4 sets
- 40 push ups
- 60 sit ups (also 60 leg raises, leg scissor etc)
- Legs (I dont seem to have a problem with, seems like the cycling, running and machines work amazing for them)

What are your thoughts on the "More weight less reps" theory?

You can see everything is either free weights or the "circuit machines" as I haven't found the courage to go to the cool dudes section yet. My goal is just to have nice toned biceps and a good chest and belly.

I would appreciate any help and comments, good or bad. If there is anything else you would like to know please do ask.
 
Two words. Progressive Overload.

More volume means more muscle.

You need to aim to add more weight each week. Either that or more reps per set.

And give it time. After the initial noob gains it really slows down drastically and it takes a long time and lots of discipline to see noticeable differences.
 
travcaine said:
Hi Guys, here I come to jump in the middle with some silly questions, hopefully someone can help me.

I have been gyming for 6 months now (proper 3-4 times a week) and have seen some gains but not much, girlfriend says it is a lot but she kinda has too :D.

I am using NPL Elite Gainer shake for the past 2 weeks because I was loosing weight and also find it difficult to get enough protein, since I have started with the shake I have gained around 2KG but I doubt in muscle. I think my workout routine is probably the problem.

- Start each workout with 30min cardio, try and keep fit and fighting to rid of my asthma.
- Then, tricep extension machine: 32KG, 10 reps & 4 sets
- Bicep curl: 32KG 10 Reps & 4 sets.
- Chest press (machine): 30 KG 10 reps & 4 sets.
- Back (machine): 32KG 10 reps & 4 sets
- Weight bar: 20KG 10 reps & 4 sets
- Seated dumbells curls: 10KG 10 reps & 4 sets
- 40 push ups
- 60 sit ups (also 60 leg raises, leg scissor etc)
- Legs (I dont seem to have a problem with, seems like the cycling, running and machines work amazing for them)

What are your thoughts on the "More weight less reps" theory?

You can see everything is either free weights or the "circuit machines" as I haven't found the courage to go to the cool dudes section yet. My goal is just to have nice toned biceps and a good chest and belly.

I would appreciate any help and comments, good or bad. If there is anything else you would like to know please do ask.
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Prepare for an onslaught of various opinions, but if you want my opinon:
1) make sure you get enough sleep - you build muscle when you sleep, not when you train. When you train you break it down.
2) if you're after gains, it's food you need. Lots of it. Nothing wrong with supps but that's not where the bulk comes from. It comes from good fibre (veg), meat and eggs and clean carbs - sweet potato, brown rice, etc. Try to prepare meals in advance so it's not a schlep.

The next thing is in the gym - shake it up - don't stick with the same routine forever.
High intensity and explosive movements help too - supersets are awesome IMO. If you incorporate supersets, be prepared to look like the guy lifting tiny weights in the second half - you WILL work to failure and you WON'T be able to finish what you start with :)

Incorporate compounds into your routine - Squats (works abs and core), Deadlifts (ditto), Pull-ups, Dips. Don't be satisfied with single sets of 10 reps, add a second exercise for a superset... e.g. Dumbell curls followed by concentration curls or preacher curls or incline curls. Do a superset of Dips followed by close grip bench followed by overhead press followed by a set of pushups (that's one set there). Then do that 4 times and concentrate on one or two muscle groups per workout to shake it up.

Here's a course that worked for me
https://www.slideshare.net/PreviewingTheFacts/mike-chang-six-pack-shortcuts-workout-manual-preview
 
Do you do all of that on one day? I'd think about splitting it up. Reason being, you don't really want to work out for longer than 60 minutes at a time. If you do, your cortisol (stress hormone) rises too high, and you don't get that much benefit out of it. Keep your workouts to 60 minutes or less, split up your workout as you need to.

Opinions vary on the importance of splits - some say that younger and less trained people don't really benefit. By splits I mean working different muscle groups on different days. My opinion - even if beginners don't really benefit from targeting different muscle groups, they do benefit from better time management. Don't waste your time spending hours in a gym, its counter productive. Workout hard when you are at the gym, and make sure you rest properly.

Start using less machines and more free weights, even if it is only dumbbells. Machines are not as effective as free weights and are in fact more dangerous for you. Your risk of injury is higher if you use machines, which sounds counter intuitive but it is true.

For legs - you may want to think about doing exercises like the squat and deadlift. Squats and deadlift work the legs but also work the back and your core, which are very important to develop.

More weights less reps - opinions differ on this one. The problem is, so does the research. As far as I know, muscles cannot tell whether they are under a heavy load moved a small number of times, or a light load moved a lot. That being said, it is generally more time efficient to use the heaviest weights that you can safely lift. Emphasis on safely.

Be careful with those mass gainers - protein shakes are fine, but nothing can replace a good diet.
 
^^Agree with Apoc and Ancalgon. Mass gain shakes are going to put on unwanted weight - and lots of it around your organs. You don't want that. It's hard to shake when you get older. Your body also adapts. Very bad stuff IMO.
 
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