The Bodybuilders Thread!

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Expensive but ON Chocolate Malt and Rocky Road and Mocha Cuppacino

Taste 9
Mixability 9.5
Price 5

it is R850 for like 2.2kg (~months supply)

Does anyone know where I can get pure 100% unadulterated Whey for cheap? dat student budget. Even the USN R400 2kg pack is abit much for me at the moment. but normally they but BCAAs and other cool stuff into the whey mixture as well
 
Tinuva said:
Well done :) So when you doing 75kg x 5 ?
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Thanks :) Probably not for another month tbh, if the gym had 1kg plates it would be easier to progressive overload. but the minimum I can increase by is 5kgs each time making it harder :S

I might actually not even hit 70kgx5 on my next chest day, that's just how it is somedays. But I'm going to go for 70x5 x 2 first.
ryan411 said:
Nice dude! I'm trying to find my way with bench press as I've been deviating from SL5x5 for that exercise. What's your general chest programme? It's obviously working :)
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I just did flat bench for the longest of time with nothing else, stalled at 65kg for easily 2 months. Then I added cable crossovers (credit to Tinuva on this one), incline bench press and want to add decline soon.

But when I stalled in weight I went for more volume at current weight... Eventually got stronger.
 
bromster said:
I'm sure this has been done, but any recommendations on the best tasting protein powders? I am using Biogen Isowhey Chocolate at the moment. I would say out of 10:

Taste 8. It has a nice 'real' chocolate aftertaste.
Mixability 10. No lumps at all. Ever.
Price 6.

Anyone else with any recommendations?
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I personally also prefer Optimum Nutrition's gold whey. If you think the mixability of biogen whey is good, you haven't seen how great ON's whey mix. In fact I use a tea spoon in a normal glass to mix it, because I am too lazy to clean a shaker. Taste wise its great, as the taste is a bit weaker, so when I take 2 scoops at a time its easy to drink. It is however pricy, unlike Biogen, but I really didn't like the Biogen whey I tried, although after a month I got used to it.

InternetSwag said:
But when I stalled in weight I went for more volume at current weight... Eventually got stronger.
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More reps at same weight also = new PR just btw.
Additionally, more volume can be more reps per set, or just more sets. Use both to your advantage :)
 
@IS and others, when you say 70x5 are you referring to 5 reps or 5 sets?

On that q = what is everyone's take on different set types -
pyramid vs reverse pyramid vs straight sets, etc.

I don't know much other than training to failure on each set so I almost always start heavier than I end, and when I aim for 10 reps (for example), I tend to do dropsets when I fail on 6-10. I'm going to consider traditional pyramids in future - when i'm on the last phase of SPS.
Right now reverse pyramids are serving me well - probably because of my goals of lean gains.

http://www.aworkoutroutine.com/pyramid-sets-vs-reverse-pyramid-training-vs-straight-sets/

http://www.bodybuilding.com/fun/sclark45.htm
 
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Hi all,

Can anyone recommend some exercises for lower back pain, tried a couple on the google but they seem to be making matters worse.
 
TirNaNog said:
@IS and others, when you say 70x5 are you referring to 5 reps or 5 sets?
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70kg weight for 5 consecutive reps in a single set without restarting.

TirNaNog said:
On that q = what is everyone's take on different set types -
pyramid vs reverse pyramid vs straight sets, etc.
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I believe all 3 have their place to be used, though you should follow them in a program.

For example if I want to go all out to increase bench press max PR, I follow a program where the weight starts high with 1 rep, then goes lower but with 3 reps, then even lower weight to 5-7 reps. But it is not exactly drop sets where you keep going without long rests.

Madcow 5x5, which is a very good follow up program to SL 5x5, makes use of using the reps per set, but the weight goes up each set, to give you more volume while you work at much higher weights on the last set.
 
TirNaNog said:
@IS and others, when you say 70x5 are you referring to 5 reps or 5 sets?
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reps 90% of the time.
I usually specify like warm up with 20x8, then 40x5, 50x5 etc


Tinuva said:
More reps at same weight also = new PR just btw.
Additionally, more volume can be more reps per set, or just more sets. Use both to your advantage :)
Click to expand...


Oh really? That makes me feel a lot better xD
 
I don't know what it's called, but I do a back stretch where I lie flat on my back legs straight. Lift one leg straight up. Then lower it sideways across your body whilst trying to keep your hips on the floor as best you can.

I don't know if you have ever clicked your back, but for me this stretch is like clicking your neck or knuckles especially when you bring your leg back to the upright position.

FTW
 
InternetSwag said:
Oh really? That makes me feel a lot better xD
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Yip. While it will help you a lot more to go and buy 2x 1.25kg plates, the other ways are just to add more volume until you can go up another 5kg.

I was with Bench at 90kg x 3 reps, and 6 weeks later I could do 100kg x 1 rep, but I did have 1.25kg plates, as well as a very good program focused on improving bench press if you are interested.

Program: http://www.bodybuildingworld.com/vol15_3/bench_press_advanced.html]How to Increase Your Bench Press by Thirty Pounds in Six Weeks
I took what he said in that program, and created an excel sheet to work out the values for me, to the exact weight, so that I can just print it out, and put the weights on to the bar.
Here is the sheet on google docs: https://docs.google.com/spreadsheet/ccc?key=0Aovv6d045SPndERFN0VaUzE2d1VRc21xN1dhLTlYNHc&usp=sharing
Copy it to your own google docs account, then you can plug in your own weights and let it work it out for you. You can change the smallest plate number to 2.5kg, but then some of the variables don't work out so nice.

You will notice the sheet is based on Madcow 5x5 sheet I had, but that was just to have something to start out with.
 
Tinuva said:
Yip. While it will help you a lot more to go and buy 2x 1.25kg plates, the other ways are just to add more volume until you can go up another 5kg.

I was with Bench at 90kg x 3 reps, and 6 weeks later I could do 100kg x 1 rep, but I did have 1.25kg plates, as well as a very good program focused on improving bench press if you are interested.

Program: http://www.bodybuildingworld.com/vol15_3/bench_press_advanced.html]How to Increase Your Bench Press by Thirty Pounds in Six Weeks
I took what he said in that program, and created an excel sheet to work out the values for me, to the exact weight, so that I can just print it out, and put the weights on to the bar.
Here is the sheet on google docs: https://docs.google.com/spreadsheet/ccc?key=0Aovv6d045SPndERFN0VaUzE2d1VRc21xN1dhLTlYNHc&usp=sharing
Copy it to your own google docs account, then you can plug in your own weights and let it work it out for you. You can change the smallest plate number to 2.5kg, but then some of the variables don't work out so nice.

You will notice the sheet is based on Madcow 5x5 sheet I had, but that was just to have something to start out with.
Click to expand...

Awesome! Thanks Tinuva, will definitely be giving that a read ASAP. You think they'd let me use my own plates on the bars? (their not rubbarised) I already take my own resistance band. Would need to lug a backpack around then.

Whatever works though! :)
 
InternetSwag said:
You think they'd let me use my own plates on the bars? (their not rubbarised)
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To be honest, I don't know, I never asked. I just walk in with my own bag with the plates in, and walk out with them again when done. Don't see how they can complain, however mine is rubbarised. Don't see how it is any different than walking in with your own towel shoes and clothes.
 
Kenilworth VA gym does not have rubberised plates. So i guess it differs from gym to gym.

I went to Cape Crossfit tonight for their open day 'April Throwdown'.

The workout was:
AMRAP (4 min): Burpee Wall Balls;
Straight into: 4 min to build to 1RM: Sumo Dead Lift. [Score = reps + weight]

My performance was dismal. Never done burpee wall balls before and did only about 3 reps of sumo deadlift on light weight earlier in the week to see what it was about. Ran out of time on trying to find plates after starting with 60kg, then jumping to 90kg (all the women took all the smaller increments), and then struggling to change down from 90kg looking for spare plates.
 
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