The Bodybuilders Thread!

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My shake is fairly standard these days
1½ scoop whey
1 scoop dextrose
1/3 cup oats
1 teaspoon glutamine
1 teaspoon creatine
1/2 teaspoon taurine

Make three in advanced, mix with water using handblender before gym.

Keeps be fed for two hours.

Used to have a similiar one before gym (+beta-aline) - but now I just have 500ml black coffee on the way in... works better than preworkout :p
 
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If anyone is interested in reading ****... I have Men's Health back to issue 4 till sometime last year (long subscription)

Free if you collect in Cape Town, Blouberg area. (also advertised elsewhere)
 
xrapidx said:
If anyone is interested in reading ****... I have Men's Health back to issue 4 till sometime last year (long subscription)

Free if you collect in Cape Town, Blouberg area. (also advertised elsewhere)
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What?! Why do you own more than one copy? You like reading the same thing, just with slightly different wording and different pictures? :p
 
Slootvreter said:
What?! Why do you own more than one copy? You like reading the same thing, just with slightly different wording and different pictures? :p
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I had one of those LONG subscriptions, Mom thought she was doing me a favour renewing it each year as a gift.

I actually have about a years unopened.

Some of the non-fitness related articles were interesting, the fitness stuff seemed to have a circular pattern of repeats.
 
I had one of those LONG subscriptions, Mom thought she was doing me a favour renewing it each year as a gift.

I actually have about a years unopened.

Some of the non-fitness related articles were interesting, the fitness stuff seemed to have a circular pattern of repeats.
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Yip Mens' Health and Men's Fitness are not very good bodybuilding references.

MuscleMag International and Muscle and Fitness on the other hand offer many tips, I sub through Zinio.
 
Hemps said:
Yet almost every old and new age bodybuilder does them, when I do chest flyes my entire pec muscle vibrates the next day my pec hurts.

I did only flyes yesterday for chest (10 sets of 6-8 reps) and pullups (up to 55) as my wrist still hurts if I try pushing exercises, my entire upper body hurts today even my throat BUT my chest (pec) also hurts all the way from the bottom right to the upper pec.

Personally I have added more mass with flyes and cable crossovers than any other chest exercise, for years I onlt had access to bench and bar, this year I purchased dumbells and a cable crossover machine and BAM my pecs are popping.
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tbh it's only what I read, I don't have enough experience to say whether or not it's true.

That being said, I did recently start doing them thanks to some insight from Tinuva, will have to monitor to see if they work for me too.
 
Today was leg day >.<

I hate every leg exercise there is except squats.

I did some abs too, I hate working abs.

Why can't I have biceps all over my body?
 
I usually leave the gym nauseous after leg day... used to be the same on back, but now that I can only do light weights its kinda frustrating.

Seems even light beer is not conducive to weight maintenance, but on 2kg this week :( guess I have to keep it to weekends only.
 
Seems even light beer is not conducive to weight maintenance, but on 2kg this week guess I have to keep it to weekends only.
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Damn that's a lot of weight to put on in one week, I' must be lucky as it takes me time to put on actual weight that would show up on a scale.

tbh it's only what I read, I don't have enough experience to say whether or not it's true.
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True I'm in the same boat I think you have to learn what works for you, some exercises just don't do anything for me, I'm a big fan of old school tried and tested methods like Arnie used to use.
 
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Nah - I put on weight at the drop of the hat - I'm 20kg up from last year this time. 34" to 38" waist.

Not that bothered though, will take it off in May.
 
Quick question: My main focus is working out chest and triceps with bench press, dips, dumbbell press and pushups (i want a big chest and arms).

So as to not neglect other muscle groups I throw in neutral grip pullups, overhand pullups and chinups and some other pulling exercises, as well as deadlifts (yeah I need to get back into squats).

Do I risk injury by focusing too much on the pushing exercises and not enough on building a strong back and legs?
 
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The 1st risk is, unbalanced muscles...unless they are already unbalanced towards back? So may be you wont injure yourself, it just wont look right...

You should at least keep all muscle groups in maintenance mode while you focus on a specific group.

ps. Overhand pullups is probably the same thing as pullups :P
Pullups mean overhand, or knuckles facing you.
Chinups mean underhand, or knuckles facing away from you.
 
Thanks Tinuva, ok will do. Will at least maintain then the rest :( Looking for shortcuts but then imbalance will lead to injury :(

Yeah, I should not have said overhand pullups :o. Was just specifiying 'cause some people don't know the difference, but I suppose if in doubt then they must ask :D
 
Even if I know the guy can bench 140 and could probably tear my arms off, I will still laugh at him if he has chicken legs.
 
There are a couple of guys at Canal Walk VA who only train chest and arms... rather amusing
 
StrontiumDog said:
Thanks Tinuva, ok will do. Will at least maintain then the rest :( Looking for shortcuts but then imbalance will lead to injury :(

Yeah, I should not have said overhand pullups :o. Was just specifiying 'cause some people don't know the difference, but I suppose if in doubt then they must ask :D
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It is easy to keep muscles in maintenance mode.

Lets say you want to focus chest + triceps (which makes sense, many guys want to for whatever reason), I would do it like this.
Make up a 3 day gym program.
Day 1: This will be my heavy chest day. Start with Bench Press 90% of 1RM, which will take up 20-30min of my session. Then after that finish up with 1 more chest exercise, after that do 1 back, 1 shoulder, 2-4 arm exercises (2 for biceps, 2 for triceps do triceps after biceps to give them some rest time)
Day 2: Rest
Day 3: Light chest day. Start with bench press, do it at 60% of your 1RM , do it different, ie. dynamic mode, fast up, slow down, keep pauses top/bottom. Then do 1 light back, shoulder, 2 arm exercises. This session should have gone fast because it is easy and light. Then do 4 sets of squats, not too heavy, not too light, 80% of what you usually can do. Practice form and technique, that is all. If you want, you could have skipped the back exercise, and do deadlifts after squats, BUT dont go heavy on the deadlifts, the squats already worked your core and legs, so I would do deadlifts at 70%.
Day 4: Rest
Day 5: Medium bench press day, same with all the other exercises, do them at about 75% of 1RM.
Day 6: Rest
Day 7: Rest

See what I did? I focuses on chest by making it the 1st exercise every time, which is when you have your most energy. Doing bench press 3 times a week in that format sure as hell boost growth there if eating correct. But I also did the other exercises, and kept them in check mostly.
 
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