The Bodybuilders Thread!

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If it's only lactic acod buildup that is causing the soreness then there is no reason not to train another bodypart after a good functional warmup. This will always happen after a layoff or break from gym. You won't do any damage - just warm-up right and proper to get the blood flowing. If the pain is muscle damage however then it's a different story of course.

@Carsin - if your getting results on your current diet, stick with it. Cutting unfortunately if you wanna do it right is very specific in terms of caloric intake. You can try and substitute your foods with similar nutrisional value equivalents though. Swop chicken for steak etc.
If you area bulking...hell...then the world's your kitchen, can cook with any all types of sauces etc to spice up the meals as the extra calories are exactly what you want.
 
If the pain is muscle damage however then it's a different story of course.
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This would definitely be damage.
I have read articles which state you can even exercise each body part every 5 days and still grow.
Most of the top dogs in bodybuilding exercise a body part only once a week.

I use different exercises is week, hit the target muscle from a different angle but mostly just different exercise etc.
I usually create my routine a day before in my head.
 
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Oh I definitely agree that you can excersise one every week - I am on a 5 day split myself - and you can keep growing and improving without the use of gear.

If as you say the soreness is damage then let it rest up properly. For myself I took a week off and after being back in the gym I have the usual soreness due to not training. That kind of pain you can train through without a problem.
 
I also like 5 days a week, if only my work schedule would allow at the moment. Sometimes it takes one or two complete weeks for your body to condition for it.
 
@CarsinemiA Join https://www.facebook.com/groups/sleekgeek/
It's an SA based group and is there to encourage everyone to eat clean and have a good time doing it. Always people sharing recipes. Predominantly Paleo eating. Then if u wanna take it to the extreme join their Reboot 30 Day Challenge sub-group.

edit: Or IF as proposed by David Cross: http://www.evofitness.co.za/index.php/the-things-you-dont-see-behind-the-scenes/ Later on he went on to carb cycling with IF:

February 2012, I resumed full training after two fairly long and restrictive injuries. My eating hadn’t been bad but with a low level of training, it wasn’t good enough to keep the body fat down. I started at 19% body fat, and in only 12 weeks had reduced this to 12%, while gaining in strength week on week.

For 12 weeks, I worked with this Intermittent Fasting style nutrition. The basic principle for IF is fast for 16 hours of everyday, thereby skipping breakfast and having your first meal at about lunch time. It not only helps improve fat burning, but also gives your digestive system a break and reduces inflammation. I pretty much had either chicken and salad, or beef and salad for lunch and afternoon snack. My dinner essentially consisted of the same meats, but now I added no more than 100g of carbs (white rice/white potato) to it. I did this for 12 weeks solid.
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@IS, nice story bro :). Yeah, well u might not be the biggest dude around but people can see that u work out, and a big improvement since 7 months ago :p

My Goal is to be able to fit a size S nicely. I can only buy certain brands of T-shirts for example because sometimes I swim in a size S. Will be working on those arms of mine and hopefully chest won't lag too much. I think the ladies do notice when they are close up but when I stand around other dudes I probably don't look impressive because small and leanly muscled will always look small next to medium and podgy :p
 
InternetSwag said:
Lol had such an awesome day today at college xD

I'm actually a little embarrassed.

We did insanity, we're being taught it and will be graded on a presentation we give.

I always wear hoodies and jackets but I was sweatin so I took off my top and I was wearing a tank top underneath. I got so many comments about my body!

And I walked to the next class I was a little late and one guy started going 'oooh michael yster' and then a bunch of his friends joined and then everyone in the class did it. The teacher even jokingly touched my arm.

Really made me feel good about myself. I honestly did not think anyone would care, I'm really not big. But I guess it's just the improvement I made and that they have not seen me for 3 weeks. There are 2 other guys in my class that are HYOOOGE and much bigger than me.

I have such an awesome class xD
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Great story! Well done on the results, good to have people like that around you. It is a huge motivator to continue now!

I also do ballroom dancing, and the ladies commented on my arms being bigger after 6-8 months or so, when I was on a powerbuilding program, instead of my usual power lifting routines.

Like InternetSwag, one feels so much better. Guys at work for example notice my upper body being bigger, but no one ever notices when legs look better =/
 
February 2012, I resumed full training after two fairly long and restrictive injuries. My eating hadn’t been bad but with a low level of training, it wasn’t good enough to keep the body fat down. I started at 19% body fat, and in only 12 weeks had reduced this to 12%, while gaining in strength week on week.

For 12 weeks, I worked with this Intermittent Fasting style nutrition. The basic principle for IF is fast for 16 hours of everyday, thereby skipping breakfast and having your first meal at about lunch time. It not only helps improve fat burning, but also gives your digestive system a break and reduces inflammation. I pretty much had either chicken and salad, or beef and salad for lunch and afternoon snack. My dinner essentially consisted of the same meats, but now I added no more than 100g of carbs (white rice/white potato) to it. I did this for 12 weeks solid.
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That 16 hour fast sounds absolutely horrible for you!!! Rest makes sense, currently on something similar but only max 80g of carbs a day... Really seeing results starting to rip nicely. My dad lost 16kg in 4 months on this diet for those out there who are a bit 'chunky'. Seems to work whether for the last bit of fat loss or if you're a tad large:)

EDIT:- sorry why I actually came here to post, got distracted, if you ever want to lose a **** ton of muscle mass, lose 3 weeks progress, and have an excuse not to go to gym... Catch cholera, first week back from being man down and am seriously struggling:(
 
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@Ryan
Thanks :D

The thing with goals is that once you get closer to them, they get further away because we're never fully satisfied ;)

Tight S today, Mr. Olympia tomorrow :D :D The tight T-Shirt look is leet though.


@Tinuva

Damn, I guess you guys don't wear tank tops for ballroom :D :D so if the ladies noticed you must have made significant progress!
About the legs, yeah I suppose that's where the whole 'upperbody warrior' thing comes from, guys only working out for girls to notice :) But any guy that knows anything about working out will look at your legs and be impressed!
 
ScottulusMaximus said:
That 16 hour fast sounds absolutely horrible for you!!! Rest makes sense, currently on something similar but only max 80g of carbs a day... Really seeing results starting to rip nicely. My dad lost 16kg in 4 months on this diet for those out there who are a bit 'chunky'. Seems to work whether for the last bit of fat loss or if you're a tad large:)

EDIT:- sorry why I actually came here to post, got distracted, if you ever want to lose a **** ton of muscle mass, lose 3 weeks progress, and have an excuse not to go to gym... Catch cholera, first week back from being man down and am seriously struggling:(
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Crikey- where did you catch that?? I work out of the country - Rwanda, Kenya, Tanzania, Zambia, Haiti, Guayana, Uganda, etc... I've only once caught something horrible. Cholera must suck. There is muscle memory.... it will come back, give it time and be prepared to start slow for at least a month.

@IS... Insanity is pretty hectic - which session did you do?
 
TirNaNog said:
@IS... Insanity is pretty hectic - which session did you do?
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Idk what name it goes by, the lecturer loads up a vid on the projector and we have to do it, he then helps with form, speed and execution.

We did a warm up, which was just jogging on the spot, then 'bum kicks', 'wide leg side raises' while bringing our core down. Almost like a crunch but you bring your one leg up. Did this thing where we kick our legs forward and swing our hands one over the other.

High Knee kicks as well, have to touch your hand with your knee, hand is at waist level, bending at the elbow.

http://3.bp.blogspot.com/-eUHkggyb7eA/UVEh3c-9HHI/AAAAAAAAAcU/IzBLzqZ8nYs/s1600/insanity+2.jpg

Thiiiis one.

We've done the jumping movements before but I bail out of those, my back can't handle that chite. I don't give 100% either when doing it, just want to learn the execution so I can pass. I hate doing cardio on the same day as my workout, especially since I am bulking.
 
@IS, what are u studying??

I go to salsa classes. Kinda irritating how maybe half the women weigh more than me. Kinda hard to dance with the bigger ones. A little while back, in the one class, the instructor had the women put their hands on the men's right deltoid cause that's where their hand needs to go. The one chick did so, then her hand migrated to my bicep and then she couldn't stop herself from keeping her hand there. So I said, ":erm: I think you need to hold higher up..." So she apologized and commented on how "muscular" I was :p

So the gym work is paying off but I have a long way to go before I outweigh them!! Need to get stronger and bigger cause there is one oldish man-woman in class and she probably weighs 15 - 20kg more than me :eek:
 
ryan411 said:
@IS, what are u studying??

I go to salsa classes. Kinda irritating how maybe half the women weigh more than me. Kinda hard to dance with the bigger ones. A little while back, in the one class, the instructor had the women put their hands on the men's right deltoid cause that's where their hand needs to go. The one chick did so, then her hand migrated to my bicep and then she couldn't stop herself from keeping her hand there. So I said, ":erm: I think you need to hold higher up..." So she apologized and commented on how "muscular" I was :p

So the gym work is paying off but I have a long way to go before I outweigh them!! Need to get stronger and bigger cause there is one oldish man-woman in class and she probably weighs 15 - 20kg more than me :eek:
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Salsa is loads of fun :P

I've only been dancing for a year now, and it also work other muscles I never worked in the gym. As for the bigger woman, just man up and lead with a bit more force. Additional to that, I kinda find it fun to not always follow the steps as they should go, and stop mid-way in one and change to the 2nd part of another step to catch the women off-guard. It works great if they follow, if they don't they learn the hard way by looking stupid or falling over themselves. Like I said, loads of fun, and the ones that know me, by now know to follow because I do the unexpected.
 
So had a decent upper back and shoulder workout yesterday, afterwards struggled to lift the scoop to get some protein.

So had the shake and an hour later prepared my supper fillet of yellowtail, cup of prawns, veg and rice, all's good until 30min down the line I feel like I'm burning up and I turn completely red like sunburnt red, hot to the touch.
Only upper body though from face to stomach.

I'm hoping it was only allergic reaction to the prawns or fish and not my protein!
I have protein everyday so cant be that, yellowtail I have every week and prawns once a month.
 
InternetSwag said:
Idk what name it goes by, the lecturer loads up a vid on the projector and we have to do it, he then helps with form, speed and execution.

We did a warm up, which was just jogging on the spot, then 'bum kicks', 'wide leg side raises' while bringing our core down. Almost like a crunch but you bring your one leg up. Did this thing where we kick our legs forward and swing our hands one over the other.

High Knee kicks as well, have to touch your hand with your knee, hand is at waist level, bending at the elbow.

http://3.bp.blogspot.com/-eUHkggyb7eA/UVEh3c-9HHI/AAAAAAAAAcU/IzBLzqZ8nYs/s1600/insanity+2.jpg

Thiiiis one.

We've done the jumping movements before but I bail out of those, my back can't handle that chite. I don't give 100% either when doing it, just want to learn the execution so I can pass. I hate doing cardio on the same day as my workout, especially since I am bulking.
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Yeah, I've done insanity so I know what it's about. Those power jumps are pretty explosive and kill you if you're not up to it. It's an awesome program for certain goals - mostly weight loss and cardio. Don't be fooled by Shaun T's physique - he didn't get that way by jumping around. He does weights too. They have an upper body workout that does loads of super and giant sets. I may pull out the old insanity fit test again to see how I've progressed since doing SPS. I much prefer Mike Chang's balance of weights with some functional training. Talking about that, today is functional day again... eish!
 
Hemps said:
So had a decent upper back and shoulder workout yesterday, afterwards struggled to lift the scoop to get some protein.

So had the shake and an hour later prepared my supper fillet of yellowtail, cup of prawns, veg and rice, all's good until 30min down the line I feel like I'm burning up and I turn completely red like sunburnt red, hot to the touch.
Only upper body though from face to stomach.

I'm hoping it was only allergic reaction to the prawns or fish and not my protein!
I have protein everyday so cant be that, yellowtail I have every week and prawns once a month.
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That is interesting... could have been something in the mix that isn't normally. A funny batch perhaps. Have you tried the Woolies prawns? They do precooked and shelled ones - VERY quick to prepare... brown rice + prawns... yum!
 
All this talk of delicious food...

Cannot wait to be done cutting...and getting to bulking! All that yummy food I'm gonna devour!
 
Winter has a way of scuppering my diet.
I've ordered and started eating my lunch already
 
Nice looking upper back workout, all dumbells.

[video=youtube;-H9YpZ73gQI]https://www.youtube.com/watch?v=-H9YpZ73gQI[/video]

Skip to 2:20 if you want to cut to the chase with the exercises...
 
TirNaNog said:
Crikey- where did you catch that?? I work out of the country - Rwanda, Kenya, Tanzania, Zambia, Haiti, Guayana, Uganda, etc... I've only once caught something horrible. Cholera must suck. There is muscle memory.... it will come back, give it time and be prepared to start slow for at least a month.

@IS... Insanity is pretty hectic - which session did you do?
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Went home to Zim for the holidays... Haha you have no idea how much it sucked!!! Yeah I worked out the slow thing pretty quick, did light stretching, yoga and cardio for 3 days last week then kinda jumped back in on Monday. Could barely move Tuesday so scaled back on all the weights and am being veeery gentle with myself.
 
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