The Bodybuilders Thread!

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Slootvreter said:
Well you are partly correct. Those that are not prescription based (scheduled), have since been replaced by less 'hamful' but equally effective alternatives (think Clen), and some are actually for veterinary use.
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dont use things for veterinary use. Any anabolic steroid thats not scheduled or bought over the internet is very dangerous. All steroids are S4. If you really want to juice, use a simple depo-tes, the biggest mistake people make when they use anabolic steroids is they dont titrate and they remove the steroid cold-turkey. You may never remove a steroid suddendly.

http://mybroadband.co.za/vb/showthread.php/455175-Documentries-of-all-kinds/page3

in there I put up a documentary on body building steroids. The entire field is a grey area but if you over do it, you going to cause big problems, and yes steroids cause testicular atrophy when you above the correct physiological dose.
 
I'm currently on a eating plan with 6 - 7 meals per day,and like u said.its a pain in the ass!lot of prep work and I'm never really full (exept when I raid the fridge for my midnight snack).Will defnitly give IF a go for a month or 2 and see if it works for me!just hate all the controdicting studies and reviews on web.That's why I dig the forum...getting advice from people who have actually tried it and know what they're on about!tnx again
 
Sensorei said:
I used to do this, set my alarm for 3am and chug down a whey and egg whites shake. It's bull****. I thought it worked at the time, but I can maintain the same strength at gym doing intermittent fasting where I go 16 hours straight every day without food. Some of my best workouts have been in a fasted state with no food for 15 hours before.

Your body is conditioned to adapt to your eating plan or diet. The whole "You must eat protein every few hours to prevent muscle catabolism!" argument is nonsense. To think I believed that for so long, lol!
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I'd imagine the gains of making sure you constantly have "fuel" are minimal... and would really only apply to body-builders at the peak of their game with an extremely active metabolism.
 
Sensorei said:
Oh God help us. Now he thinks he's the resident steroid guru as well.
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He may have solid advice though. All of the people I know that took steroids are fine now but slowed down their gymming and lost all of their gains.
 
Question about sets and reps. When they say 4-6 reps (squat), does it mean mean I should squat 4 times and rest, 4 times and rest ..... till 6 times? (4 squats = 1 set.... x6)?

And what is the general resting period between sets? I'm not following any particular gym programme at the moment, but hope to do so with a good eating habbit (6 meals). I need to gain 20-30kg.
 
It means try and do 4-6 reps per set..4 minimum else its too heavy...if you can do more than 6...its too light.

I rest between two and three minutes per set.
 
xrapidx said:
It means try and do 4-6 reps per set..4 minimum else its too heavy...if you can do more than 6...its too light.

I rest between two and three minutes per set.
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If I understand you correctly, 4, 5, or 6 reps make one set. Then how many sets should one do?
 
Fuma said:
If I understand you correctly, 4, 5, or 6 reps make one set. Then how many sets should one do?
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I think this is where it is important to follow some type of program, even if you made it up yourself.

Us telling you what to do is going to get you nowhere without knowing what your aims in the gym are.
Do you want more strength on the main lifts (squat/dl/bench/press ect): Then do 5 sets with 3-5 reps to begin with. Any 5x5 program will rock for a beginner.
Do you want to do bodybuilding, eg. hypertrophy: Then do 3-4 sets of 6-10 reps on bodybuilding type of exercises. When I say bodybuilding, I mean growing muscle purely for size and aesthetics for looks, and in this case strength usually is overlooked.

If you want fitness using body exercises instead of cardio, there is HIIT, supersets, and all kinds of things you can do to keep your heart rate up.

But really we need to know what your aim before really making suggestions on the amount of reps and sets. But going by the above, 3-5 sets would sound reasonable.
 
Tx. I don't have a specific program, but looked at this one and I think I can manage since I just joined the gym. My main aim is to build muscle.
 
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Fuma said:
Tx. I dodn'y have a specific program, but looked at this one and I think I can manage since I just joined the gym. My main aim is to build muscle.
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That is not a bad program.

However I would like to give you some advice, since you just joined the gym, and this is advice I wish someone gave to me when I originally started because back then I didn't know any better.

When starting, whether you aiming for strength or bodybuilding, I highly suggest you first do a strength based program for 6 - 12 months. It might not be want you want at the time, but in the long run, it will help you a lot more for bodybuilding. The reason for this is, if you do lets say bench press for reps, at 40kg (if you can do that much) vs 100kg, which do you think will help you more to build muscle? I personally was doing it at 35kg for the longest time without any results, and it really made me depressed and sad. Consider that I am someone who have genetics counting against me, I am the smaller category of men, having woman being stronger and bigger than me, back then, you can imagine.

So years later, I started over, did strength for now almost a year, and only now I can see, maybe I am ready to go back to bodybuilding and do hypertrophy instead of 1-5 rep ranges for strength. That being said, I am actually looking at a program now, which combine both, strength days + hypertrophy days. The bodybuilding guys look at the program and go, "DUDE you CRAZY" doing the same muscles twice a week. To them I say, I am used to do the same muscles 3 times a week with strength based programs, I think this program is going to be awesome.

Anyways, don't take my word for it. Go to some popular bodybuilding forums, sites ect, and you will almost all of them suggest, start with Stronglifts 5x5 or Starting Strength. Then once you at the correct level, switch to the next program for strength or switch over to bodybuilding programs. That is as a beginner.

Oh and last but not least, join up on http://www.fitocracy.com and join the MyBB group, post your workouts there. This will help you see how you progress, as well as allow others to motivate you to keep going.

The above is mostly my opinion, after reading a lot, as well as taking my own experience into account. It could work for you, perhaps not, it is not like I am a personal trainer at a gym :P
 
Fuma said:
Tx. I dodn'y have a specific program, but looked at this one and I think I can manage since I just joined the gym. My main aim is to build muscle.
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I wouldn't advise someone to do this program if he's a beginner, forearm work and no deadlifts lol, the workout summary states its a program designed for advanced lifters...Tinuva's advice is solid, you'd be much better off doing a strength orientated program, as long as you keep moving heavier weights each week and eating like a horse you'll get bigger trust me
 
I want to add, I personally did the Stronglifts 5x5 program, and really happy I did, so if you don't know which one to choose between SL 5x5 or Starting Strength, both are great, but I would lean towards SL 5x5. There is also a excel spreadsheet to help you know exactly which weights to do each workout.
 
Tinuva said:
The bodybuilding guys look at the program and go, "DUDE you CRAZY" doing the same muscles twice a week. To them I say, I am used to do the same muscles 3 times a week with strength based programs, I think this program is going to be awesome.
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For sure, guys new to gym or who aren't lifting very heavy can do full upper body workouts 3 times a week. Or upper body one day, lower body and abs next day. For general fitness that is fine. But that won't work for bodybuilding or powerlifters. When you are lifting very heavy and training to stretch the muscle fascia you need plenty of time for the micro tears in your muscles to recover. The heavier you lift the more time your tendons need to recover as well.

With the way bodybuilders train, if you spend one hour straight hammering a muscle group with heavy weight, doing your sets to failure, and can exercise that muscle again fully again within 3 days then you aren't training hard enough.
 
Sensorei said:
For sure, guys new to gym or who aren't lifting very heavy can do full upper body workouts 3 times a week. Or upper body one day, lower body and abs next day. For general fitness that is fine. But that won't work for bodybuilding or powerlifters. When you are lifting very heavy and training to stretch the muscle fascia you need plenty of time for the micro tears in your muscles to recover. The heavier you lift the more time your tendons need to recover as well.

With the way bodybuilders train, if you spend one hour straight hammering a muscle group with heavy weight, doing your sets to failure, and can exercise that muscle again fully again within 3 days then you aren't training hard enough.
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Well...there are guys doing squats pretty darn heavy 5 times a week...I am sure their bodies just adapted to that style of training.

Anyways not going to argue, I've been doing this long enough to know everybody is different, the different levels are different, the different styles of training are different, and most things that seem like facts are in fact just opinions or bro science. Which is why I am still willing to try new things. The program I mentioned is also quite popular, you can look it up, it was created by Layne Norton, called power-hypertrophy split. One guy here at work followed that program for a while and I can see the results he got and was impressed with it, considering he never did strength based programs at all, but then again he has been at it for longer than me (training in the gym). The reason I like the program is, you can keep in touch with the strength side while also doing bodybuilding, maybe not a perfect program but it does seem to work for a bunch of guys on the net other than the one guy I know doing it.
 
@Tinuva - do the 100 rep challenge on 5,3,1

:p Best of both worlds.


Barbell Curls. Weight used = 45-pound barbell. <-- I tried 100 reps after bench, wasn't a good idea... you're just using the bar, but it burns like hell... will try again on an open-day.
 
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