The Bodybuilders Thread!

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Problem is - Planet fitness only have 2.5kg plates so it's impossible to increase by 1kg every week :( any ideas/suggestion to overcome that?

Pooky - it takes alot of effort, food & rest to look like a bodybuilder. You should gain quite easily & quickly, I'm assuming you're new to weightlifting - these are "n00b gainz".

Personally , I like Evox products (synergy & 5XL) and creatine monohydrate (haven't tried/don't trust the capsules).

Chris_H, I 100% agree with you on not training till failure - it is hell on the adrenal glands and only impairs recovery.
 
And people still believe that R10000s op supplements, hard training, correct diet and enough sleep will make you look like Lee Priest of Marcus Ruhl. :rolleyes: Everyone's forgetting the juice.
 
Nothing wrong with supplements - but they're exactly that - supplements.

I don't have time to prepare and pack a huge meal pack each day...
 
xrapidx said:
Only riods will make you look like some of those guys...
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Exactly what I'm saying. :D They can lay out their daily diets and training regiments, sleeping patterns, doses of supplements, etc etc, but they ALWAYS seem to forget the roids they stack? :confused:
 
Depending on genetics it IS possible to look very muscular without using roids. Sure you will never look like Dorian Yates without it but hard work can get you anywhere. Go to http://www.naturalbodybuilding.com/ and click on the bodybuilding link on the left.

@ soulman, if you are having trouble going up one plate you could always do one more rep on last set.

If you push down 100kg on triceps x6 you did 600Kg push-downs total. Lets say you go up by 5kg and wanted to do x6 reps it would be 630Kg but you are having trouble doing 6 reps so all you do is go back to 100kg but do 7 reps. This will give you 700Kg work for the specific exercise... Next time you should be able to do 6x 105kg. 6 reps at failure is much worse than one extra rep for one set.

You don't have to up the weights for every exercise. If you are doing 3x chest for instance, you can try and go up in just one, the rest will adapt later as your chest muscles grow stronger. Keep in mind that everyone is unique and you WILL reach a maximum at some stage. It would have been great if we could just keep growing stronger and stronger every time we worked out :D

Imagine the workout as a total. Lets say 3tonnes for chest for the day (my total for day 1 chest is 4.1 tonnes a.t.m.). On your next workout you do one extra rep and push it to 3.1 tonnes. So even though you think you only did more work, you did in fact go heavier for the total workout.

You will have to go up in weight though at some stage to grow stronger so you can't just add extra reps every single time and end up with 20 reps :D.

Another thing I like to do is every couple of weeks find my 1 rep max on squats, bench and deadlifts. This requires about 7 warmup sets ramped to my max and i can see the real progress I've made.
 
True, it is possible to look ripped without roids, but you will never have that same tone and definition ("thickness") of a guy on a Evox tub. The only other sport I have seen where the participants look pretty awesome and roid free is gymnastics. That takes an awesome amount of work and discipline, more than any bodybuilder (natural or not).
 
Chris_H said:
How do you intend to gain muscle without working out for a month? IF you gain it will be all fat, then you need to work twice as hard to get into shape... that's if you haven't become too lazy to go back to gym! Rather post some info on your workout and diet and we can have a look at getting you to pack on some meat.
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Haha I actually wanna gain a lil fat taht was the idea plus I needed to give my body a break I noticed that when I stopped after a weak My chest looked like it grew a little bigger.Anyway that nagging knee and shoulder pains have gone away and tommorrow ill be back to the gym.And Maybe Ill Upload A pic.
 
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I finally started gym again this week - only doing cardio for the first two/three weeks.... then I'll hit the weights again.

currently, 10km cycle, 10km row, 2km run (bad knee) - going to add a 2km swim to it as well - six times a week.
 
Tamerlane said:
Haha I actually wanna gain a lil fat taht was the idea plus I needed to give my body a break I noticed that when I stopped after a weak My chest looked like it grew a little bigger.Anyway that nagging knee and shoulder pains have gone away and tommorrow ill be back to the gym.And Maybe Ill Upload A pic.
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Yeah, taking a break for a week also makes me grow... It is because you still eat the same but you don't burn all the cals for energy in gym. Good to hear about the knee and shoulder, I was only able to workout twice last week due to shoulder pain after I woke up (think I slept on my arm lol) but I am going full steam again this week.

xrapidx said:
I finally started gym again this week - only doing cardio for the first two/three weeks.... then I'll hit the weights again.

currently, 10km cycle, 10km row, 2km run (bad knee) - going to add a 2km swim to it as well - six times a week.
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Nice, I am so unfit after a good bench workout I get a side stitch haha
 
Ok, I'm not in the same league as you guys but hopefully you can give some advice. I've been gyming for a few months now, mainly to stay in shape/get fit. At the moment I weigh 71kg's and am pretty skinny with some stubborn fat around the midriff (I'm getting old.)

I've started alternating cardio with weights. I've noticed I'm not building muscle, just getting sinewy. I'm pretty sure it's because I'm not getting enough protein in my diet. I'm not looking to get massive, just lose some of the stubborn flab and get some healthy muscle and muscle definition going. I'm also not in a rush so I'm not looking for growth hirmonel etc.

I've been supplrmrnting with about 35 grams of Biogen Pro Series Nitro Protein SR in 300ml of milk after each gym session. Is this stuff reasonable? Is it a decent protein only supplement? Is there anything I should be looking at doing?
 
You need to look at your whole diet, not just adding protein to it.... first learn what to eat, before learning how to train :)
 
Yeah, like xrapidx said, you should be looking at your whole diet. If you are eating too little then any protein you eat will be used for energy and will be wasting. The trick is to eat enough carbs and good fats to fuel the body and then have some extra protein to build the muscle. So lets say you need 2500Kcal a day to maintain weight you should aim to eat about 2300Kcal in carbs & fat and another 700Kcal in protein to build muscle at .5kg a week.

Protein, carbs and fat can be used as an energy source, but protein's main function is to build muscle and by eating complex carbs you are providing your body with available energy most of the day so that protein is used for what it is meant. Send me a PM with your email if you want and we can have a look at what you need eat to build muscle.
 
@Chris_H - whats your feeling on a mainly protein diet? Thinking of it to cut fat fast without sacrificing to much muscle.

Granted - energy might be low.
 
Well, I've got a bunch of friends that competed in the competition last weekend and they were on a low-carb and then no-carb diet. Firstly yes, energy will be low. You will have headaches, mood swings and feel generally k@k for the first few weeks. One of the guys lost 16Kg in bodyfat in 5 weeks and looks great. So it works, but I won't recommend it unless you are going to do some serious competitions.

Edit: If you do, keep it short - I will be doing it for summer but only for a month.
 
Yeh - was thinking of a four week stint to try and get my fat down....
 
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