The Bodybuilders Thread!

Status
Not open for further replies.
On the topic of HIIT, I've read so many variations, on "how to" and "how not to" what do you guys do exactly, for example:
1min Sprint
2min Walk
Repeat 6 times

Just want a basic idea of whats working for you guys
 
Last edited:
Wikkels88 said:
On the topic of HIIT, I've read so many variations, on "how to" and "how not to" what do you guys do exactly, for example:
1min Sprint
2min Walk
Repeat 6 times

Just want a basic idea of whats working for you guys
Click to expand...

I currently do 20min of HIIT style running once a week, 2min run, 2min fast walk.... the rest of the week I just do 20min of running after weights.

My understanding is, the harder you push, the longer the rest period between sets.

e.g. if you run at 14k/h for 2min, walk for 2min. if you run at 18km/h for 1min, walk for 3min - repeat for 20min.

Obviously at 14km/h - you'll be breathing heavily after 2min, and at 18km/h, you'll feel like you've swallowed your lungs - fitness depending.
 
Last edited:
Wikkels88 said:
Would doing 20min HIIT 3 times a week be fine though?
Click to expand...

Probably, its meet to be intensive short sessions.

I actually prefer this type of training to contant pace - I'd much rather spend 20min fast/slow training than 20min moderate training... and they usually end up covering the same distance :p
 
xrapidx said:
Probably, its meet to be intensive short sessions.

I actually prefer this type of training to contant pace - I'd much rather spend 20min fast/slow training than 20min moderate training... and they usually end up covering the same distance :p
Click to expand...

Found this in a magazine

"This intense 15 minute interval session will reduce insulin resistance and protect muscle mass',says personal trainer Nathan whatshisname.Perform three times a week and include a 5 minute warm up and cool down.After week 5 switch to Tabata. 10s max effort ,20 second rest × 8.

Maybe I should try this.
 
I never understood the 5min post training rest...you get that walking to the bathroom to shower.
 
What you guys recommend ideal rep range is for Deadlifts?

Recently read a couple articles saying that 8 is too high, 3 to 6 is ideal.
How many sets you reckon is about right?

I always start my back routine with Deadlifts then progress to t-bar rows, chin ups or lat pulldowns.
Estimated workout time +-45min.
 
Last edited:
Hemps said:
What you guys recommend ideal rep range is for Deadlifts?

Recently read a couple articles saying that 8 is too high, 3 to 6 is ideal.
How many sets you reckon is about right?
Click to expand...

I do 3-5, for some reason the "8 is to high" theory stuck with me as well, read it on a few occasions before. I'll only do higher than 5 the first 2 sets when I warm up with super light weight, but heavy weight x high reps x lower back = recipe for disaster
 
Depends... I'm currently doing the following (5,3,1 program)



Week 1:
5 rep, 5 rep, 3 rep warmup
5 rep, 5 rep, 5+ rep working set (the + sets are as many as possible)
10 rep for 5 set working sets

Week 2:
5 rep, 5 rep, 3 rep warmup
3 rep, 3 rep, 3+ rep working set
10 rep for 5 set working sets

Week 3:
5 rep, 5 rep, 3 rep warmup
5 rep, 3 rep, 1+ rep working set
10 rep for 5 set working sets.
 
Anyone on a paleo diet, or have done a paleo diet?? what are your thoughts and experiences?? Pure paleo is hell difficult, slightly modified paleo would be more apt.

For me it was tough at first to cut grains, I loved my oats in morning and sweet potatoe before workout. At the moment I've been on it for two weeks (cheated once when family bought me a vide coffe with milk), and feeling great. Workouts started of a bit lacklustre but instead now I take banana and pineapple calorie dense fruits before workout for an intense session.
 
How is this routine for bulking up.
3x8 dumbell curls
3x8 lateral raises
3x8 wrist curls (dumbells)
3x8 bent-over rows

Would you add deduct any for a beginner.
 
JasonK said:
Anyone on a paleo diet, or have done a paleo diet?? what are your thoughts and experiences?? Pure paleo is hell difficult, slightly modified paleo would be more apt.

For me it was tough at first to cut grains, I loved my oats in morning and sweet potatoe before workout. At the moment I've been on it for two weeks (cheated once when family bought me a vide coffe with milk), and feeling great. Workouts started of a bit lacklustre but instead now I take banana and pineapple calorie dense fruits before workout for an intense session.
Click to expand...
Sorry can't say I ever considered a paleo diet myself.

Tamagotchi said:
How is this routine for bulking up.
3x8 dumbell curls
3x8 lateral raises
3x8 wrist curls (dumbells)
3x8 bent-over rows

Would you add deduct any for a beginner.
Click to expand...
That is either not enough info or a pretty bad routine.

The reason why its not enough info, are you limited to only dumbbells and/or can only do a single routine?

In the latter case, the order is bad, starting with curls and ending with bent-over rows is a bad idea, you should always start with compound exercises first then move on to assistant/accessory/isolation exercises. Dumbbell curls I assume is for biceps? But they also get used in bent-over rows, so you should put that first or at least before dumbbell curls.

Now as a beginner what are your goals, what do you want to get out of your training program? Once we know a bit more, we can give you better advice.

My personal favorite is, to always start with a program like Starting Strength or Stronglifts 5x5, both are super good for beginners to lay the foundation before you move onto novice and then later intermediate programs.
 
Tinuva said:
Sorry can't say I ever considered a paleo diet myself.


That is either not enough info or a pretty bad routine.

The reason why its not enough info, are you limited to only dumbbells and/or can only do a single routine?


In the latter case, the order is bad, starting with curls and ending with bent-over rows is a bad idea, you should always start with compound exercises first then move on to assistant/accessory/isolation exercises. Dumbbell curls I assume is for biceps? But they also get used in bent-over rows, so you should put that first or at least before dumbbell curls.

Now as a beginner what are your goals, what do you want to get out of your training program? Once we know a bit more, we can give you better advice.

My personal favorite is, to always start with a program like Starting Strength or Stronglifts 5x5, both are super good for beginners to lay the foundation before you move onto novice and then later intermediate programs.
Click to expand...
I'm limited to bar-dumbells (@home).excersizes not in order. Time is a major factor, which is why I don't go to gym.
My goal is to bulk up in the shortest possible time.I'm slowly progressing to eat 3000 cals a day. I'm 1.8m 67 kgs last friday and on monday was 68.3kgs I'm skinny yet have good muscle definition. I spend about 30 mins a day working out. Sleep around 11pm to 6am. In a pretty active job.
I'm a smoker, but abstaining from drink for this month.
 
Tamagotchi said:
I'm limited to bar-dumbells (@home).excersizes not in order. Time is a major factor, which is why I don't go to gym.
My goal is to bulk up in the shortest possible time.I'm slowly progressing to eat 3000 cals a day. I'm 1.8m 67 kgs last friday and on monday was 68.3kgs I'm skinny yet have good muscle definition. I spend about 30 mins a day working out. Sleep around 11pm to 6am. In a pretty active job.
I'm a smoker, but abstaining from drink for this month.
Click to expand...

That helps. Doesn't sound like you are exactly a beginner anymore. I personally would change the program to have different exercises, so like 2 day split instead of doing the same every day, unless you recover. If you want to bulk up, keep on eating more, sounds like you doing alright there. As for the exercises, 8 - 12 reps is a good range for hypertrophy. I would just add in some bodyweight exercises to target muscles that you don't work in the above list.

It looks like you have a back exercise, shoulder, bicep and fore-arm exercise. So you would still need something for chest/triceps, like push-ups, which you can later on make harder by elevating your feet on a bed/couch or something. You also need something for legs badly, you don't want to have chicken legs, so dumbbell squats will be a good extra exercise with standing calf raise using dumbbells again as an extra for lower legs. I can think of maybe a few more ideas but I think start with those for now.

ps. shortest fastest way to bulk up, is to just eat more, but try keep it clean. More cals than you need, lotsa sleep and that will get you to bulk up.
 
How is this routine for bulking up.
3x8 dumbell curls
3x8 lateral raises
3x8 wrist curls (dumbells)
3x8 bent-over rows
Click to expand...

I exercise from home so can understand your struggles.
Firstly get rid of wrist curls, working forearms is for guys who compete, your forearms will get worked on with most exercises anyway.
I would focus on compound exercises the most, your squats, bench press, military press and most of all Deadlifts.
The isolation exercises like dumbell curls, lateral raises you want to do after you MAIN compound large muscle group exercises.

If you gymming from home, I would buy some plates (Sportmans Warehouse has specials on now) and a Bench if you can, make sure you get the BIG bench and not the little trojan item that might break if you sneeze on it, you don't want the thing to come apart while you benching.
The main exercises you have to do are Squats, Deadlifts, Military presses and Bench - do those and you'll see quick gains.
 
@hemps and tinuva, you guys are a real help.tinuva what you suggesting I considered regarding the legs and will most def include it. Problem with standing calf-raises is that I can't seem to balance when on my toes and keep losing my stance. Thanks a helluva lot again guys.
 
4 weeks...10kg heavier... 36" jeans are still loose around the waist, but there's only about 1cm of play around my legs. 4 weeks left.
 
Status
Not open for further replies.
Back
Top
Sign up to the MyBroadband newsletter
X