The Bodybuilders Thread!

[D3x!]

tonight did bench:
15 x 40kg
12 x 55kg
10 x 70kg
10 x 85kg
6 x 100kg
4 x 100kg

did the last set (on 100) twice because my spotter assisted too much on the first go and it just put me off mentally

I think he has a good split of shoulder chest, basically he is OHP around 60% of his bench, I OHP with dumbells and do 26kg a hand max and that is quite heavy\

those pics are insane, roids for breakfast

 

[InternetSwag]

Damn D3x, you strong as hell!

 

[CrazYmonkeY159]

Damn D3x, you strong as hell!

I wish I could OHP. My snappy shoulders

 

[D3x!]

Damn D3x, you strong as hell!

haha thanks man, if u saw me you wouldn't think I could lift what I can, really not that big, I want to get a fair bit bigger and cut and just be insanely strong.

I wish I could OHP. My snappy shoulders

gotta start somewhere...

sometimes I mix it up and do standing OHP with a barbell and take it front one time, then behind, front, behind and so on

 

[xrapidx]

behind puts too much pressure on your joints.

 

[Goblin]

tonight did bench:
15 x 40kg
12 x 55kg
10 x 70kg
10 x 85kg
6 x 100kg
4 x 100kg

did the last set (on 100) twice because my spotter assisted too much on the first go and it just put me off mentally

I think he has a good split of shoulder chest, basically he is OHP around 60% of his bench, I OHP with dumbells and do 26kg a hand max and that is quite heavy\

those pics are insane, roids for breakfast

frikkin well done dude !!!!!!!!!

 

[InternetSwag]

I wish I could OHP. My snappy shoulders

I invested in Thera-Bands because of that

I really don't wanna mess up a rotator cuff.

 

[JerryMungo]

behind puts too much pressure on your joints.

Agree, most serious trainers will tell you never to do anything behind your neck - OHP, Pull downs, etc.

 

[CrazYmonkeY159]

I invested in Thera-Bands because of that

I really don't wanna mess up a rotator cuff.

my digsmate has those (so i dont have to buy them), how do I use them to fix my shoulder?

I always see him doing weird things with them on the floor.

 

[InternetSwag]

my digsmate has those (so i dont have to buy them), how do I use them to fix my shoulder?

I always see him doing weird things with them on the floor.

Can't tell you how to fix them, but I can tell you how to strengthen your rotator cuff.

What's wrong with your shoulders? Is it a permanent thing, are they screwed for life?


What I do with the thera-bands is this

Very Easy resistance, this is not about seeing how heavy you can go so I use the lightest resistance band I have for that.

I do this as well

(the one on the left with the Thera Band)
Both 5 reps for 3 sets (but I don't know if that is optimal.) I do it every upperbody day either before, during or after teh act of bodybuilding.

 

[D3x!]

behind puts too much pressure on your joints.

hmmm, so keep them inline with dumbells or in front with barbell?

and on those sit down machines? there we usually use all three settings, consecutive 10 reps x 3 for 4 sets

frikkin well done dude !!!!!!!!!

thanks man

 

[Tinuva]

D3x! some sexy numbers there on your bench. I certainly still a way off, to be able to do sets like that.

As for shoulders, barbell do them in front to be safe. With dumbbells they say you should have them a little bit forward to prevent too much strain. An example is, if you take the loose flat benches at the gym, put them all the way straight up, then move it 1 notch down, do dumbbell OHP like that, you are still working the shoulder muscles, just without putting any strain and you can move the weights more freely. At least that is what I have read online.

The OHP where you lift from the front to the top, then go down behind, then up again and down front is called a specific OHP, something like the bradford press or bradly press or something. (Think it is called the bradford press actually). Some people use the bradford press as an assistance / accessory excercise to OHP, to work on specific weakness in the regular military OHP and help improve the lift in general. So you should be doing it with less weight. You definitely shouldn't be doing it if you already have shoulder problems.

 

[D3x!]

thanks man, yeah I do them with less weight standing and in front and then behind but maybe I should just stop that to be safe.

hmm gonna try OHP like that with the normal flat bench one click off 90 degrees.

also I bought some casein to take before bed and even tried a recipe on their site' yogurt, casein, malt drink to taste (milo in my case) and water. but the casein just like gels and makes it disgusting and very hard to ingest, any ideas?

 

[DJ...]

Casein is incredibly hydrophobic so will literally conglomerate together in the presence of water into what are called micelles. This is what you are experiencing. Best bet is to try to incorporate casein slowly in a blender, and best into milk, which already contains casein. The addition of a little salt (NaCl) will also help with the solubility of casein proteins in milk but you might need to raise the pH to a more alkali base (milk is 6.6 so more acidic than alkali) as casein is known to be soluble in alkali solutions. Just be careful to do this very carefully - you can do this with calcium safely but just be sure that you're not overdoing it as a heavy alkali solution can be fatal, and excessive intake of calcium is not recommended.

But you also need to remember that the gelatinisation is a good thing, even though it makes it tough to drink. The gel is an incredibly efficient way to take nutrients and is a slow release of amino acids, meaning you have constant throughput of protein into your system, as opposed to a spike and subsequent waste of amino acids. Well, waste in terms of bulking at least.

If you struggle with the texture then blitz it in the blender and drink immediately. The proteins will hopefully gelatinise again before being metabolised, but there's no guarantee there...

 

[Orihalcon]

Excellent post! Very informative.

Thanks DJ.

 

[prod]

So...speaking of bench (and impressive numbers to those who posted!). Hit my all time PR last night with 105x2, although I do feel the spotter helped more than I would like to admit. I don't think I'll go higher than 105 soon, and I'd rather focus getting 100kg to at least 6 reps, got a mere 3 last night after the 105 >_>

 

[xrapidx]

**sigh** Tried bench again today, it seem its the only lift I can do without putting strain on my back - and I still struggled, couldn't go as high as I wanted, I train without a spotter, and didn't want to get stuck, with a bad back

hmmm, so keep them inline with dumbells or in front with barbell?

roughly, I generally go with whatever position feels natural and doesn't put to much strain on me. Behind the head just doesn't feel right (the same with lat pull downs)

 

[JerryMungo]

Can't tell you how to fix them, but I can tell you how to strengthen your rotator cuff.

What's wrong with your shoulders? Is it a permanent thing, are they screwed for life?


What I do with the thera-bands is this

Very Easy resistance, this is not about seeing how heavy you can go so I use the lightest resistance band I have for that.

I do this as well

(the one on the left with the Thera Band)
Both 5 reps for 3 sets (but I don't know if that is optimal.) I do it every upperbody day either before, during or after teh act of bodybuilding.

Lol... that reminds me of a gadget that was popular when I was young... who remembers the 'chest expander'

Those things were all the rage when I was a kid - they had metal springs though.

 

[D3x!]

Casein is incredibly hydrophobic so will literally conglomerate together in the presence of water into what are called micelles. This is what you are experiencing. Best bet is to try to incorporate casein slowly in a blender, and best into milk, which already contains casein. The addition of a little salt (NaCl) will also help with the solubility of casein proteins in milk but you might need to raise the pH to a more alkali base (milk is 6.6 so more acidic than alkali) as casein is known to be soluble in alkali solutions. Just be careful to do this very carefully - you can do this with calcium safely but just be sure that you're not overdoing it as a heavy alkali solution can be fatal, and excessive intake of calcium is not recommended.

But you also need to remember that the gelatinisation is a good thing, even though it makes it tough to drink. The gel is an incredibly efficient way to take nutrients and is a slow release of amino acids, meaning you have constant throughput of protein into your system, as opposed to a spike and subsequent waste of amino acids. Well, waste in terms of bulking at least.

If you struggle with the texture then blitz it in the blender and drink immediately. The proteins will hopefully gelatinise again before being metabolised, but there's no guarantee there...

thanks DJ will give it a go in milk and adding slowly

So...speaking of bench (and impressive numbers to those who posted!). Hit my all time PR last night with 105x2, although I do feel the spotter helped more than I would like to admit. I don't think I'll go higher than 105 soon, and I'd rather focus getting 100kg to at least 6 reps, got a mere 3 last night after the 105 >_>

nice dude

form is kind, rather focus on doi g your 6 reps perfect at 100 than push more and do hem badly.

also on the topic, what is the general consensus, I take it down onto my chest (to try get the most ROM) but most guys do like a half ROM, on barbell and dumbell, is it keeping more tension on or are they just trying to show off and can't handle the weight?

 

[D3x!]

Lol... that reminds me of a gadget that was popular when I was young... who remembers the 'chest expander'

Those things were all the rage when I was a kid - they had metal springs though.

and then u would always pinch ur skin in it