The Bodybuilders Thread: Circuit II

I'm looking to change my program, so I might start doing it too. I used to a lower body/upper body split. But the problem is, that meant I could only work out twice per week or 4 times per week.

I think 3 times per week is going to be the optimal split for me, so I'm going to change my routine to a 3 day split. Found a good 3 day split in a book I have on body building - Bigger, Leaner, Stronger.
 
With squatting every day I alternate what squats I do:

Change between back and front, low weight high reps and high weight low reps.
 
Ancalagon said:
I'm looking to change my program, so I might start doing it too. I used to a lower body/upper body split. But the problem is, that meant I could only work out twice per week or 4 times per week.

I think 3 times per week is going to be the optimal split for me, so I'm going to change my routine to a 3 day split. Found a good 3 day split in a book I have on body building - Bigger, Leaner, Stronger.
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I follow the 5 day split of Bigger, leaner, stronger. I like Mike Matthew's approach to heavy lifting.
 
I have the complete book in PDF. Good to read the book. I modified the workout with one of his challenges. PM me your email, and I'll send you something when I'm back in the office tomorrow.
 
Ancalagon said:
Interestingly, some people say that you should do squats every day. I mean, every workout day. Monday, Wednesday and Friday for example.
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I did that as well, not anymore though. If I feel my legs are lagging a bit I tend to hit it more often and doing this will see quick developments in legs.


Deadmanza said:
Monday is shoulders bra. Chest is Wednesday.
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No brah shoulders is Friday. As I don't to have much time to workout on a Friday and shoulders burns the quickest and does not need that much rest between sets hence can complete it quick quick. Also if I can't make it to gym on a Friday shoulders is one muscle group I don't mind missing in a week as it is my strongest point.

I agree Chest is Wednesdays.
 
CodeMaster said:
I follow the 5 day split of Bigger, leaner, stronger. I like Mike Matthew's approach to heavy lifting.
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I can't lift 5 days per week, just don't have the time. Besides which, a lot of people say that lifting 5 days per week is suboptimal for growth because you won't be resting your muscles enough.
 
Ancalagon said:
I can't lift 5 days per week, just don't have the time. Besides which, a lot of people say that lifting 5 days per week is suboptimal for growth because you won't be resting your muscles enough.
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I believe lifting x amount of days is dependant on your body, not what some else tells you. I always say look at Bodybuilders and how they train and tell me that gyming 3 or 4 times a week is optimal. Definitely not.

Currently I lift about 3-4 days only (mostly thrice only). Previously, I trained 6 days a week and doing this saw me get really good gains than following my new split.

That's why I looking to go back to my 6 days a week split.
 
The Voice said:
You said you don't want your shoulder issue coming back - how did you get rid of it?
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I stayed away from any sort of pushing exercises for a few months :/

Hence i lost a lot of pushing strength. Will try to do more pulling than pushing in future and see how it goes.
 
StrontiumDog said:
I stayed away from any sort of pushing exercises for a few months :/

Hence i lost a lot of pushing strength. Will try to do more pulling than pushing in future and see how it goes.
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Ok. I stopped lifting completely over a year ago. But the pain has gotten worse, not better. I've been meaning to go get it sorted out, but moving countries, finding work, readjusting, etc, has taken up most of my time.
 
StrontiumDog said:
I'm easing back into things and in no hurry because I don't want that shoulder issue coming back.

I'm on 14kg dumbbells for flat press (neutral grip), about 5 sets, starting on 12 reps and down to about 8 as i fatigue. Just trying to get some muscle back and I'll be happy. Don't have time to live in the gym and eat eat eat...

I'm on 62.5kg bodyweight, so less than half a Thor :/
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You're probably smarter than me tbh. Having done so much 'powerlifting' anything above 6 reps feels like cardio to me :P :P

But yeah I really did a **** ton of 5x5 and 5x3 1RM etc.

I should be taking it easier than I am.
 
The Voice said:
Ok. I stopped lifting completely over a year ago. But the pain has gotten worse, not better. I've been meaning to go get it sorted out, but moving countries, finding work, readjusting, etc, has taken up most of my time.
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Physio said the problem is from sitting at a desk or PC most of the day. She gave me stretches which I found hard to fit into my day.

I have a pullup bar at home which I try to use twice a week, well especially if I miss gym.

Anyway, work on the pulling muscles.
 
Cicero said:
Haha, you and me both. Yussis, I also aim for 3000, but a consistent clean 3000 was the hardest part for me....keeping it up, every day, for months. I found myself never hungry, force feeding myself, especially breakfast where I am NEVER hungry, and I have to force down 100g oats and 4eggs or something.
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I know the feels.
People laugh at me when I tell them 3000 calories and I'm just like, bro, do you know how much chicken rice and oats that is :D :D :D

yup yup all those force feeding feels. Not eating because hungry, eating because a spreadsheet is telling me I still need 40grams of protein lel
 
ISP cash cow said:
If you take in excess protein that is not used by the body, it will be converted back to Glucose for energy, or if the body doesn't need the energy then it will store it as fat. Protein is not like carbohydrate where it will float around your system for a while to see if it is required and then only converted. the amino acids will be basically utilized straight away and if not required then converted.

It is best to have smaller portions of proteins throughout the whole day rather than in one sitting (as has been mentioned before)
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Great stuff, I appreciate the answer mate!
 
Well fck.

Feeder exercisea is a fcking killer. My shoulders are broken.
 
Had a very lazy lacklustre 3 weeks of training and no training. At least I'm up to three sets of 15 deep bodyweight dips @ 107kgs but it's difficult to fit everything into a 30min "exercise session " :( It just doesn't allow for much quick progress.
 
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