The Bodybuilders Thread!

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Ideally you shouldn't platueue if you're eating properly, until you get to heavy weights... but I've been under eating by 500 calories since January, so my progress has actually gone backwards...

Oh well.. 7.5k odd kg left...
 
xrapidx said:
Well - the 1.25kg x2 help get over difficult plateaus. Say now you bench 100kg - and you want to increase, your next move would be 105kg (which is a 5% jump), sometimes you just can't do it... so if you could go in smaller increments, its easier.

It also comes in handy for things like curls... going from a 50kg to a 55kg curl is a 10% jump... etc....
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Tinuva said:
When you start out with a basic program, like stronglifts 5x5 or Starting Strength's basic, its easy to add 5kg each session and later 5k per week (think 2x 2.5kg weight plates).

However as you later on, 3-9months later get to your maximum, and struggled through technique learning ect, you will find going up by that much is very very hard. Especially on standing barbell shoulder press in my case. So using smaller weights per week, is more do-able, and you are able to push further on linear programs before going over to intermediate/advanced programs.

The idea is, to stretch the beginner/intermediate programs as far as you can, because once you go advanced programs, it gets more complex, and progress slow down a lot.

At least, that is my understanding of it, without knowing the science.
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Ok I get it. wouldnt it be similar to say add 5kg and do like 8 reps instead of 10 that set?
 
D3x! said:
Ok I get it. wouldnt it be similar to say add 5kg and do like 8 reps instead of 10 that set?
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You first need to be able to do 1 rep at the new weight :)

So what I did was, I would add weight, then aim to get to my 5 reps. If I get to 4 reps, I will count the last rep as a failed rep, and try the same weight next session/week depending on program. If I fail that 5th rep more than 2 weeks is when I go for a deload, which is typically going back 2 weeks in a linear program.

Thing is, the smaller weight plates will just help to deload less, especially if you are in a bad stage when you deloaded more than 2 times.

Eating more usually helps, but I personally don't find it helping me all the time, but I have seen it help others. Usually though, I am at the worst end of genetics, so I just find it much harder than most, not blaming it, but I pretty much use every trick in the book to keep on progressing.
 
D3x! said:
Ok I get it. wouldnt it be similar to say add 5kg and do like 8 reps instead of 10 that set?
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We're talking about getting your max up.

Besides, some programs don't do high reps... my max rep count on my main lifts is 5... depends on what you're training for.

Kind of ****ty year for me... I can't even bench once what I used to do reps with end last year, same with squats, my max is now what I used to warm-up with :-( Only thing I've managed to hold onto is deadlifts.

:-( JUST-GOT-A-FEW-MORE-KG-TO-LOOSE.
 
Tinuva said:
You first need to be able to do 1 rep at the new weight :)

So what I did was, I would add weight, then aim to get to my 5 reps. If I get to 4 reps, I will count the last rep as a failed rep, and try the same weight next session/week depending on program. If I fail that 5th rep more than 2 weeks is when I go for a deload, which is typically going back 2 weeks in a linear program.

Thing is, the smaller weight plates will just help to deload less, especially if you are in a bad stage when you deloaded more than 2 times.

Eating more usually helps, but I personally don't find it helping me all the time, but I have seen it help others. Usually though, I am at the worst end of genetics, so I just find it much harder than most, not blaming it, but I pretty much use every trick in the book to keep on progressing.
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for you guys to be saying the things you are you are obviously lifting ridiculously big weight ranges already so ok then.

etc for xrapid, i still dnt buy a set having like 1 rep :p
 
D3x! said:
for you guys to be saying the things you are you are obviously lifting ridiculously big weight ranges already so ok then.

etc for xrapid, i still dnt buy a set having like 1 rep :p
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LOL - 5,3,1 is based on that... if you can still do 1+ rep every four weeks at the new weight, you're still making progress...

e.g.
WEEK 1 - you bench 100kg for 1
WEEK 4 - you bench 105kg for 1
WEEK 8 - you bench 110kg for 1
WEEK 12 - you bench 115k for 1 (at this stage you can do 100kg for 5-8)

It basically boils down too - if you're making progress, who gives a **** how many reps you do, you're making progress :p

I just prefer low rep, I'm not designed for high rep crap... my leg presses were 10-20 reps... Various times I thought I was going to die.... stopping... resting...carrying on...
 
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Koosi said:
yes and small injections
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Depends on your goals... I don't want the bodybuilder lifestyle, strict dieting, cycles, etc...

My goal is strength and size... and hopefully keeping my bodyfat sub 10-15%
 
D3x! said:
that is for fags
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There is only so much you can do naturally... and only so big you can get... if it meets your requirements, why not? e.g. as I posted earlier, my legs are as big as they can get naturally... granted, they have fat on them :p But if it was pure muscle, they wouldn't get any bigger.

In fact, most of my measurements, except chest, were 5-10% within the maximum possible naturally.

It could be argued that any "Supplement" is for fags :p

Most of this stuff gets "outlawed" because people abuse it... and die.
 
xrapidx said:
There is only so much you can do naturally... and only so big you can get... if it meets your requirements, why not? e.g. as I posted earlier, my legs are as big as they can get naturally... granted, they have fat on them :p But if it was pure muscle, they wouldn't get any bigger.

In fact, most of my measurements, except chest, were 5-10% within the maximum possible naturally.

It could be argued that any "Supplement" is for fags :p

Most of this stuff gets "outlawed" because people abuse it... and die.
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Big difference between whey powder (protein supplement) and a steroid and don't try to equate the 2
 
D3x! said:
Big difference between whey powder (protein supplement) and a steroid and don't try to equate the 2
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True, but I just laugh at all the waterballoons in the gym sharing their tips and their diets and punting their favourite brand of supplement, and then they neglect to share what juice they use :rolleyes:
 
D3x! said:
Big difference between whey powder (protein supplement) and a steroid and don't try to equate the 2
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Not really - as more and more athlete's are finding their protein supplements contain banned substances.

Next "pre-workouts" such as Jack3d will be for fags...
 
I had a Biofit vitality fitness test last week here at work. Pretty cool that our work motivate for stuff like this.

Anyways they measured my bodyfat at 14% (how accurate that is...dno, but they only checked against upper arm, waist I think).
Weight: 72.5kg
Length: 1.75m

My current bench 1rm is 85kg, gonna try for 87.5kg on monday, and 90kg the monday after that, which is when my bench program finishes and I am going back for a 3month madcow. Squat is still on ~85kg for 5 reps, deadlift 110kg for 5 reps, pendlay-rows 70kg for 5 reps, and overhead press finally 40kg for 5 reps.

I still switch between programs to keep things interesting, both work equally good. Madcow is awesome to gain in squats/deadlifts, and this bench program was amazing for gaining on bench and finally on overhead press too. Not only that, but my upperbody has improved quite a bit, to the point where I think it caught up to my lower body. Like xrapidx, I love 5 reps and lower, gaining more in strength than looks, and it is awesome.

As for whey/protein, I believe in real food over supplements, however I do use supplements when I think I need them.
- Currently in winter, I like stacking vitamins, I hate getting sick, it is such a waste of time!
- When I bulk, like now (went from 69-72.5kg, and that is REALLY hardcore for me) optimum nutrition gold whey.
- And then if you are interested in something more hardcore, there is super dmx, something that actually work, but but most people will look down on me for that, I dont care.
 
xrapidx said:
Not really - as more and more athlete's are finding their protein supplements contain banned substances.

Next "pre-workouts" such as Jack3d will be for fags...
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Lol dude I don't want to get into this argument, you reckon roids are ok, I don't, bottom line.
 
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