The Bodybuilders Thread: Circuit II

3Gee said:
What is the trick to get the muscles in your back to burn
No matter what i do
No burn effect

Every other muscle group will burn during my workout
Click to expand...

Never felt any sort of burn in any of my back muscles - think it has something to do with their size.

I can feel them contracting and getting a bit of a pump - and some soreness / stiffness the other day.

Trick is to really try and build that mind-muscles connection and feel your muscles contracting.

It is also very easy with back exercises for your arms to do more of the work than your back.
 
I have felt my back muscles...very easily in fact!

Just do heavy pendlay rows, and also heavy deadlifts with proper form. You will feel both upper and middle and lower back muscles the next 2 days, and maybe your forearms with that.
 
^This.

Proper pendlay rows kills your back.

Switched to them from doing Yates rows after doing some research. Much better and more strenuous excersise.
 
Raphael123 said:
Monday just belted out a high volume quad dominant leg day to kick off this November. No international chest day :)

Barbell Squats 6 x 8-12
Leg Press 4 x 12-15
Hack Squats 4 x 10-12
Walking Barbell Lunges 4 x 15-20 Steps
Leg Extensions: 4 x 12-20 last set a single leg burnout double drop set. FST style

Standing Calf Raise 4 x 15
Single Leg Raise 4 x 15
seated Calf raise 4x15
Click to expand...

Done legs as well yesterday. More mass than volume. I do bi-lateral volume training on Thursdays.
Done my SB (Season Best) though on squats for the first time in +- 2 years.
140kg no spotter x 2 Sets x 2 reps. First reps was below parallel but second was parallel only.

Looking to match my PB (Personal Best) in the next 2 months which is 160 kg and 180kg in +- 6 months.
 
Okay.........

I have been on a diet from January till about May. Cutting from 105kg to 82kg and from 25% to 15% bf

Been "BB" from then till now: 78kg and 12.5 % bf

But..... I am now stuck. I cant seem to get stronger.

I dont know all the technical jargin speak yet. But I am struggling with Flat-Bench Dumbbell Press @ 28kg weights.

I cant seem to go higher or stay at that. No matter how hard I try and how long I stay at it.

Any suggestions? I am taking plenty of protein and stuff. Eating normal food.

I see people do it with ease and they look roughly like me.
 
xcaliber said:
Okay.........

I have been on a diet from January till about May. Cutting from 105kg to 82kg and from 25% to 15% bf

Been "BB" from then till now: 78kg and 12.5 % bf

But..... I am now stuck. I cant seem to get stronger.

I dont know all the technical jargin speak yet. But I am struggling with Flat-Bench Dumbbell Press @ 28kg weights.

I cant seem to go higher or stay at that. No matter how hard I try and how long I stay at it.

Any suggestions? I am taking plenty of protein and stuff. Eating normal food.

I see people do it with ease and they look roughly like me.
Click to expand...
You cant build strength while cutting. At least it will take very long and be quite a feat.

Try bulking or just eating more if you want to gain strength again. Don't over eat, just eat a bit more than you would if you wanted to maintain your weight. You need extra engery if you want to bulk and/or gain strength.
 
Tinuva said:
I have felt my back muscles...very easily in fact!

Just do heavy pendlay rows, and also heavy deadlifts with proper form. You will feel both upper and middle and lower back muscles the next 2 days, and maybe your forearms with that.
Click to expand...

Sure - this happens to me as well.

But have never felt my back muscles burning mid exercise though.
 
xcaliber said:
Okay.........

I have been on a diet from January till about May. Cutting from 105kg to 82kg and from 25% to 15% bf

Been "BB" from then till now: 78kg and 12.5 % bf

But..... I am now stuck. I cant seem to get stronger.

I dont know all the technical jargin speak yet. But I am struggling with Flat-Bench Dumbbell Press @ 28kg weights.

I cant seem to go higher or stay at that. No matter how hard I try and how long I stay at it.

Any suggestions? I am taking plenty of protein and stuff. Eating normal food.

I see people do it with ease and they look roughly like me.
Click to expand...
Maybe give a bit of a detailed break-down of what your diet looks like at the moment?
How many calories are you consuming?
 
Tinuva said:
You cant build strength while cutting. At least it will take very long and be quite a feat.

Try bulking or just eating more if you want to gain strength again. Don't over eat, just eat a bit more than you would if you wanted to maintain your weight. You need extra engery if you want to bulk and/or gain strength.
Click to expand...

Thats the thing though. I have been bulking. Gone from 74 to 78.
 
xcaliber said:
Thats the thing though. I have been bulking. Gone from 74 to 78.
Click to expand...
I'll advocate a starting strength approach perhaps.

Do your bench warm-up, then take the heaviest weight you can manage for 8 reps and bang out 5 sets of 5 reps.

Once you can complete that, add 5kg total and repeat. This ensures progression and builds strength. And it works.
 
Orihalcon said:
I'll advocate a starting strength approach perhaps.

Do your bench warm-up, then take the heaviest weight you can manage for 8 reps and bang out 5 sets of 5 reps.

Once you can complete that, add 5kg total and repeat. This ensures progression and builds strength. And it works.
Click to expand...

+1
 
It's been a while since I've felt any feeling of achievement in the gym. We go to gym, we train, we eat, we sleep and we repeat. Hopefully improving as we go along. But big milestones? Few and far between for most.

This past Friday I had that feeling for the first time in a long while.

Hit my goal of doing a perfect 200kg ATG squat. Been working on getting here for years and finally doing it...was one damn good feeling.

The only reason I could even attempt this however was because the guy in the rack next to me saw me do a smooth set at 180kg, and asked if I was going for 200kg. I said hell no. Never thought of it. He said he'd spot me and I said okay, let's try this. Only because I knew there was someone there that would assist if things went sideways, gave me the confidence to tackle that weight. A good gym partner can really push you to reach new heights in your training!
 
Orihalcon said:
I'll advocate a starting strength approach perhaps.

Do your bench warm-up, then take the heaviest weight you can manage for 8 reps and bang out 5 sets of 5 reps.

Once you can complete that, add 5kg total and repeat. This ensures progression and builds strength. And it works.
Click to expand...

Awesome. Will do that
 
Orihalcon said:
It's been a while since I've felt any feeling of achievement in the gym. We go to gym, we train, we eat, we sleep and we repeat. Hopefully improving as we go along. But big milestones? Few and far between for most.

This past Friday I had that feeling for the first time in a long while.

Hit my goal of doing a perfect 200kg ATG squat. Been working on getting here for years and finally doing it...was one damn good feeling.

The only reason I could even attempt this however was because the guy in the rack next to me saw me do a smooth set at 180kg, and asked if I was going for 200kg. I said hell no. Never thought of it. He said he'd spot me and I said okay, let's try this. Only because I knew there was someone there that would assist if things went sideways, gave me the confidence to tackle that weight. A good gym partner can really push you to reach new heights in your training!
Click to expand...

i feel even less motivated than that. at least you are still lifting a decent sum so you cant be doing to badly.
 
D3x! said:
i feel even less motivated than that. at least you are still lifting a decent sum so you cant be doing to badly.
Click to expand...
Unfortunately my legs are the only part of me that can move big weight :(

Comparitively my chest is weak-sauce. Really struggling to build there. So following my own advice. Small steady steps for improvement. The grind is real.
 
Your back muscles will never burn like how your other muscles do.Your arms will give out first before your back does, due to the nature of the movement.

Hit the gym yesterday, first time in months.Felt good, must be the carb restrictive diet.4/8 abs showing now, need more fatloss..aarg.
 
Orihalcon said:
It's been a while since I've felt any feeling of achievement in the gym. We go to gym, we train, we eat, we sleep and we repeat. Hopefully improving as we go along. But big milestones? Few and far between for most.

This past Friday I had that feeling for the first time in a long while.

Hit my goal of doing a perfect 200kg ATG squat. Been working on getting here for years and finally doing it...was one damn good feeling.

The only reason I could even attempt this however was because the guy in the rack next to me saw me do a smooth set at 180kg, and asked if I was going for 200kg. I said hell no. Never thought of it. He said he'd spot me and I said okay, let's try this. Only because I knew there was someone there that would assist if things went sideways, gave me the confidence to tackle that weight. A good gym partner can really push you to reach new heights in your training!
Click to expand...

Fack, what's your stats?
 
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