The Bodybuilders Thread!

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i get enough rest (probably more than what is needed), and i'm no serious body builder i'd rather call gyming my something to do...
...but i think you have a point there, my focus and drive is not what it should be

how do i get my motivation up?

zen: what would you suggest as a new routine for my chest day - i do flat bech press with a barbell, then incline with dumbells, then flys supersetted with push ups, etc in that order
 
Hemps said:
I have a bike but hate cycling and only ever feel it in my legs.
Running, don't get back early enough - maybe could run on weekends but where I stay, lots of traffic.
These are in succession with little 20sec breaks in between.
cycle for 2min flat out
jump right onto boxing bag for 5min.
25 pull ups
25 clean and press with heaviest weight I can do 5 reps in.
25 hanging knees to elbows
25 squat jumps
25 squats with heaviest weight I can do 5 reps in
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Why not try interval training on the bike for 15minutes ?

For example:
5 minute warm-up on the cycle.
60 seconds at a very fast pace.
30-45 seconds on a slow pace.
60 seconds very fast pace.
etc...

It will get your heart rate up and will help a lot more than 2minutes of cardio.

You can also look at running only during the weekends.
 
wizdumb said:
i get enough rest (probably more than what is needed), and i'm no serious body builder i'd rather call gyming my something to do...
...but i think you have a point there, my focus and drive is not what it should be

how do i get my motivation up?

zen: what would you suggest as a new routine for my chest day - i do flat bech press with a barbell, then incline with dumbells, then flys supersetted with push ups, etc in that order
Click to expand...

Well I couldn't care less when it comes to bodybuilding, I enjoy training and the fact that it helps me to feel fit, healthy and strong :)
I would drop the fly's etc. Stick with doing bench presses but try altering your sets/reps ratio. Try doing 8 sets of three reps on a "working weight". Ie do your normal warm up sets and then when you get to your working weight eg. 70 kgs. Then you do 8 sets of 3 reps on that weight.
The following weeks you can increase your working weight by either 2.5 to 5 Kgs and keep on doing that until you reach a weight where it becomes really difficult to do 3 reps. Then you drop it to two reps and carry on. It's a very effective way of increasing strength. Also like I suggested with Xrapid, try "pausing" on your chest when you bench between reps for about a second (just enough for you to bring the bar to a stop and then press hard "exploding" upwards).

As for the rest of chest, try normal flat bench presses with DB's with no/a very slight incline. You honestly don't need a very big difference in degrees for different areas and fibres to be targeted in your chest. IIRC it only takes 5-10 degrees change in angulation for different chest fibers to be utilized.

I would also recommend strengthening your triceps as this plays a major role in locking out a heavier weight. I love free hanging dips, which you can add weight to a karate belt eg. and then hook in a 5-10 kg DB. Also do 5 sets of 6 on a working weight. There are many more exercises that you can do but I would start with these. You can also add some skull crushers to the mix but I think if you just change your routine a little then you'll see improvements pretty soon.
 
sounds like a plan zenbaas...i'll try the 8x3 approach, how much rest between sets, 60s?

also how would you split your workout ie by body part if you do 4 days a week weight training

i'm thinking this variation might help me reach my 100kg bench target, then i'll focus on getting a squat target etc
 
Anyone tried Ganic F - Insane? apparently its local and the reviews on supplement world seem good.
 
wizdumb said:
sounds like a plan zenbaas...i'll try the 8x3 approach, how much rest between sets, 60s?

also how would you split your workout ie by body part if you do 4 days a week weight training

i'm thinking this variation might help me reach my 100kg bench target, then i'll focus on getting a squat target etc
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Well for 4 days a week I would honestly just space out legs and back as far as possible from each other (But thats just me :)). For the rest it honestly doesn't matter that much IMO. I would normally do chest and triceps, Legs, Back, and biceps (with whatever I'm feeling like eg. shoulders) on separate days. That of course includes some core exercises as well as a day where I train my grip strength thrown in somewhere in between (Normally when I do back). You must just try different things together and find what works best for you.


Sapcat said:
Anyone tried Ganic F - Insane? apparently its local and the reviews on supplement world seem good.
Click to expand...

Have tried it and for me it was pretty Meh. That said I don't respond to stimulants much so finding something (legal) that actually works for me seems near impossible.
 
I am assuming you have tried muscle marinade? cause that shyte is off the hook. You can drop by my office one day if would like a sample :D.
 
killadoob said:
I am assuming you have tried muscle marinade? cause that shyte is off the hook. You can drop by my office one day if would like a sample :D.
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how about posting me a sample...i don't mind paying for postage

as i don't want to pay 490 for something that i might not like

Well for 4 days a week I would honestly just space out legs and back as far as possible from each other (But thats just me ). For the rest it honestly doesn't matter that much IMO. I would normally do chest and triceps, Legs, Back, and biceps (with whatever I'm feeling like eg. shoulders) on separate days. That of course includes some core exercises as well as a day where I train my grip strength thrown in somewhere in between (Normally when I do back). You must just try different things together and find what works best for you.
Click to expand...

currently i do chest (with some arms) on day 1, legs day 2, squash or action cricket on day 3, arms on day 4, and shoulder and back on day5
 
xrapidx said:
The actual weights are light once up - I can do 10 reps with relative ease - I could probably go to about 20 if I pushed it, but high reps are not what I'm after..proper form and all... the majority of the guys in the gym require assistance getting the 'heavier' dumbbells positioned properly

Currently doing around 60-70kg weighted dips - the only issue I'm having is with dumbbell bench presses.
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Correction - mixing my exercises - doing 50 on tricep pulldowns... dips are 150kg... 40kg more than my weight.
 
xrapidx said:
dunno if you answered - where'd you get it - I need something to lift me up and beat me into the gym at 5am...
Click to expand...

A shop in randridge mall jhb which won't help you but mostly i buy from supplement world.

Most shops that sell supplements should have it unless there are very few supplement shops in which case i have a business idea :D.
 
H.O.T.

xrapidx said:
dunno if you answered - where'd you get it - I need something to lift me up and beat me into the gym at 5am...
Click to expand...
I have no idea what the full range is at Shameem's Supplement Mecca (Claremont, CT) but you might wanna check them out if u r in the area sometime.

Have u guys heard of or tried H.O.T. manufacture by HMT? I was tempted to try it but now I think I will steer clear of anything like testosterone boosters unless I really get hardcore at the gym. Not so keen on the idea of increasing my testosterone levels if it means potential hair loss!

Here's a thread on the topic http://www.muscleevolution.co.za/index.php/forum/8--supplements-/4456-hott#5551
 
Thanks - I'll need my passport to get to Claremont :p

Do testosterone boosters even work?
 
Not sure but if the product is why amazing why are they limiting themselves to CT if they want to make major profits i wonder.

Seems a little odd to me.
 
you could also try ragenutrition dot coza...

...if this stuff works, i'll probably get my stuff from springbok pharamcy

but back gym training.

xrapidx - 50 reps for triceps? is that like 5x10?

my new tricep exercise, which seems to work nice for defenition for me, is single arm pull down with a medium weight, alternating without any rest if that makes sense doing about 4-5sets with no rest between
 
wizdumb said:
you could also try ragenutrition dot coza...

...if this stuff works, i'll probably get my stuff from springbok pharamcy

but back gym training.

xrapidx - 50 reps for triceps? is that like 5x10?

my new tricep exercise, which seems to work nice for defenition for me, is single arm pull down with a medium weight, alternating without any rest if that makes sense doing about 4-5sets with no rest between
Click to expand...

50kg ;).

I do one very low weight set.

Then another at around 70% of last sets weight, then 80%, 90% and finally 50kg. If I can do 10x of the final weight, I increase the weight next time.
 
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