The Bodybuilders Thread!

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Chicken Boo said:
You lost strength on a weight training program? :erm:
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Well he also lost 30kg!!

If you lose weight, expect to lose strength.
If you want to build strength, expect to need to gain a lot in weight.

I bet, the strength program while losing weight, helped that he didn't lose too much weight.
 
Tinuva said:
Well he also lost 30kg!!

If you lose weight, expect to lose strength.
If you want to build strength, expect to need to gain a lot in weight.
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Not really, if you want big muscles (hypertrophy), yes weight gain is inevitable, but to gain strength... no.

This fella is not big, but certainly not weak either:
2zthslh.jpg


Tinuva said:
I bet, the strength program while losing weight, helped that he didn't lose too much weight.
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You mean the strength program helped lose weight without losing too much strength?
I'm guessing there must've been some dietary changes to accompany that loss. Assuming only half of the weight lost was fat, that alone is 15kgx 9000 kcal... not impossible just by exercise alone but a rather long and tedious route.
 
Chicken Boo said:
Not really, if you want big muscles (hypertrophy), yes weight gain is inevitable, but to gain strength... no.

This fella is not big, but certainly not weak either:
2zthslh.jpg




You mean the strength program helped lose weight without losing too much strength?
I'm guessing there must've been some dietary changes to accompany that loss. Assuming only half of the weight lost was fat, that alone is 15kgx 9000 kcal... not impossible just by exercise alone but a rather long and tedious route.
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Last sentence was a typo, wrong word, meant to say:
I bet, the strength program while losing weight, helped that he didn't lose too much strength.

That said, looking at the forums where people are skinny and working on gaining strength, at some point all of them hit a plateau, and one of the things that many need to realize is, you need to eat more, and most of the time, even if you eat clean'ish, you gain weight. Now keep in mind, I didn't say you need to get fat when you gain this weight to be able to gain strength, I just said you need to gain weight, even if it is muscle weight. It doesn't have to be as much as a bodybuilder, but you will still need to gain weight.

As for the fella in the picture, I bet you he was much smaller than that before he started his journey. He is pretty big already in that picture if you ask me, maybe not as big as a bouncer/bodybuilder, but bigger than most regular guys if you ask me. Just look at his arms...they pretty damn big!
 
When you're eating a calorie deficient for six months, you're not exactly going to pack on muscle are you?
 
xrapidx said:
When you're eating a calorie deficient for six months, you're not exactly going to pack on muscle are you?
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Of course not, which is why I was a little confused - from what you said before it sounded as if the weight loss was only from exercise. 6 months - damn that's a long time for calorie deficit!

Tinuva - yes starting from a base of no strength there would have to be some gains in mass as lean tissue developed but as you say nowhere near bodybuilder or bouncer type physiques. The person's goal would obviously play a big part in it, but I think some people do get a bit confused about what they want and what they should expect. Old InternetSwag was complaining about getting fat recently when, had he done the maths, I suspect he'd have better reason to be happy with his achievements so far than to complain. You can't have bigger muscles without weighing more. (although I do believe that if you have a base to work from, you can gain strength alone, without significant mass gain)

One sec...
InternetSwag said:
I'm getting fat.

I was 59 kg November last year @9% bf.

I am 76 kg now @12.5% bf.
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59kg @ 9% means 5.3kg of body weight was fat.
76kg @ 12.5% means 9.5kg of body weight is fat.

9.5 - 5.3= 4.2kg fat gain.
76 - 59 = 17kg total mass gain
17 - 4.2 = 12.8kg muscle gained

(actually after posting I realized that 12.8kg would likely include increased bone density, collagen in ligaments etc., but I'd still think the majority of that increase would be added muscle)
 
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Chicken Boo said:
Of course not, which is why I was a little confused - from what you said before it sounded as if the weight loss was only from exercise. 6 months - damn that's a long time for calorie deficit!

Tinuva - yes starting from a base of no strength there would have to be some gains in mass as lean tissue developed but as you say nowhere near bodybuilder or bouncer type physiques. The person's goal would obviously play a big part in it, but I think some people do get a bit confused about what they want and what they should expect. Old InternetSwag was complaining about getting fat recently when, had he done the maths, I suspect he'd have better reason to be happy with his achievements so far than to complain. You can't have bigger muscles without weighing more. (although I do believe that if you have a base to work from, you can gain strength alone, without significant mass gain)

One sec...


59kg @ 9% means 5.3kg of body weight was fat.
76kg @ 12.5% means 9.5kg of body weight is fat.

9.5 - 5.3= 4.2kg fat gain.
76 - 59 = 17kg total mass gain
17 - 4.2 = 12.8kg muscle gained

(actually after posting I realized that 12.8kg would likely include increased bone density, collagen in ligaments etc., but I'd still think the majority of that increase would be added muscle)
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Hooo that is interesting. Definitely agree about the bone density, I gained 6 kg's (give or take waterweight etc) in the first 10 weeks, stalling a tad after that.

But I think it's a reasonable amount if you look at my before/after picture.
 
InternetSwag said:
yes, ****loads.
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Well, that's your problem then. If you're serious about the acne I would suggest dropping the milk and whey. I used to rely heavily on milk for a major amount of calories on my workout days, but suffered from nasty pimples (:sick:) on my back and face (nothing close to acne, but still). For a while now I've substituted them with Soy and more whole foods in order to make up my protein and carbohydrate intake, and my skin has definitely been a lot better.

If you want some sources I can link you, up to you.
 
prOd said:
Well, that's your problem then. If you're serious about the acne I would suggest dropping the milk and whey. I used to rely heavily on milk for a major amount of calories on my workout days, but suffered from nasty pimples (:sick:) on my back and face (nothing close to acne, but still). For a while now I've substituted them with Soy and more whole foods in order to make up my protein and carbohydrate intake, and my skin has definitely been a lot better.

If you want some sources I can link you, up to you.
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Bad skin or moobs, what's it gonna be? :o
 
prOd said:
Linking a MH article as a reference? :erm:
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There's more out there for anyone who's heard about google.

prOd said:
In any case, if you can read 4 more words to the right: then you can let your concerns at ease. He doesn't have to use any Soy if he's concerned about moobs.
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Yes I should've added that the whole foods are a better idea.
 
What is your guys take on only exercising one muscle group per day, for 40mins-1hr? I generally do 7 different exercises, 4 sets and 10 reps for each group.
Day 1: Legs
Day 2: Abs
Day 3: Chest
Day 4: Shoulders
Day 5: Back
Day 6: Long swim

edit: I don't do arms as I've found that you do train these muscles with other exercises above, e.g. alot of triceps in chest training and alot of biceps in back training. My arms also feel too big in relation to the rest of my body.
 
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@drnaphtali, I'm not a fan of that as I understand it works better for the advanced guys vs beginner/intermediates...

I would say based on your post, u should perhaps move Chest to day 1 and Shoulders to day 3. If you are advanced, then i apologise because then you probably know more than I do on the matter.
 
I train 5 days a week and each day a different body part. About an hour. Chest, legs, back, shoulders, arms. If I can only make 4 sessions a week I skip and add in a few sets on other days.

I don't bother training abs. My abs get a killer workout from training back with heavy deadlift.

If you've been lifting for a a few months try it out. The only way to get advanced is to train like it without sacrificing form.
 
StrontiumDog said:
@drnaphtali, I'm not a fan of that as I understand it works better for the advanced guys vs beginner/intermediates...

I would say based on your post, u should perhaps move Chest to day 1 and Shoulders to day 3. If you are advanced, then i apologise because then you probably know more than I do on the matter.
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No I would not say I am advanced. But have been in and out of the gym for the last 10 years. What entails advanced really? How strong you are or just your knowledge of how to train?

I have also read somewhere that it is only meant for advanced gymmers. What I would like to know is why would it only benefit those who are more advanced? I manage to do a all my exercises with great form and very little rest in-between (45s-1min between sets and 2 mins between exercises).

What I like about a routine like that is the the diversity, and that I get to exercise the same muscle from every angle.
 
Obviously it depends on your goal. But you only really need to exercise each muscle group once a week if you train properly. If you can train your chest/back/legs again 2 days after you trained them last you are not training properly. Unless you don't care about looking gaining muscle. You only get stronger by lifting heavier. Not more reps with the same weights.

I recently rejoined a gym I used to train at about a year ago. It's funny because most of the guys that I recognise still look exactly the same as a year ago and are still lifting the same pissy light weights. People often don't realise what their body can handle, and the importance of training to negative and positive failure maximal muscle growth. You don't get bigger by lifting weights. You have to lift them properly! Then EAT.
 
What is your guys take on only exercising one muscle group per day, for 40mins-1hr? I generally do 7 different exercises, 4 sets and 10 reps for each group.
Day 1: Legs
Day 2: Abs
Day 3: Chest
Day 4: Shoulders
Day 5: Back
Day 6: Long swim

edit: I don't do arms as I've found that you do train these muscles with other exercises above, e.g. alot of triceps in chest training and alot of biceps in back training. My arms also feel too big in relation to the rest of my body.
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I also don't train arms much, I train a single bodypart per week as well, the bodypart I train is usually sore for 2 days after, I also have to train legs after chest, if I try back or shoulder day after a chest day where I always go all out , I get a bad workout.

These days I train legs more often than any other bodypart I'll squat at least twice a week now, spacing about 2-3 days between sessions.
 
Hemps said:
I also don't train arms much, I train a single bodypart per week as well, the bodypart I train is usually sore for 2 days after, I also have to train legs after chest, if I try back or shoulder day after a chest day where I always go all out , I get a bad workout.

These days I train legs more often than any other bodypart I'll squat at least twice a week now, spacing about 2-3 days between sessions.
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How is your workout structured if I may ask?
 
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How is your workout structured if I may ask?
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I have a home gym, there are pics in this thread a couple pages back so I can vary my routine a lot more than most guys here who are at gym with other people around.

My routine will be :

Monday: Chest
Tuesday: legs finished off with 15min on the punching bag
Wednesday: Back
Thursday: Legs, abs and cardio usually boxing or 7 sets of sissy rope squats rep until I flop.
Friday: Shoulders and upper back, traps.

Saturday depending on what meals I have usually braai with family and have veg and meat, sometimes fatty I'll hit the gym and hit anyone muscle group, usually chest, by now I have healed up nicely.
Often come Monday I'll hit back if my chest hurts from Saturday but working out weekend is usually to burn off excess calories from family lunches etc.
I let my body tell me what it wants, none of my workouts are ever the same.
 
Like I say I often vary my routine, sometimes I'll even superset the same bodypart or I'll superset with a pushing exercise like bench press and then go right into a pulling exercise, I can do this as I have a home gym with enough equipment.

My chest routine last night was after warmup as follows, the routine below is my go to workout and has given me the most results in 2 months especially upper chest.

Flat bench x3 sets superset with incline 30 degrees x3 sets.
Incline x4 at 45 degrees superset with flyes x4
I then hit cable crossovers with low pulley x6 sets last two sets I go to utter failure by lowering the weight quickly for that exhaust, I dont really count reps on these.
Then 4 sets cable crossover with high pulley by now I'm stuffed.
I'll then hit incline bench at 45 degrees until I cant lift anymore with out needing help, just before roll of shame effect kicks in.
I used to do pushups after this but that made me sick.


That was last nights 40min, Eminem and ACDC will get anyone going.
I dont superset with heavy weight, the flat bench weight is 78kg and then incline is 70kg.
 
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