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Question of the Day: What is the ultimate French toast topping?
The Bodybuilders Thread!
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InternetSwag
Expert Member
AWESOME GYM SESSION!!
I literally keep progressing every week on OHP, I hit 45kg's for 5 reps(up from 40x5). Got cheeky and went for 50kg's and only got 2 reps, but fuark. I am so happy.
Benched afterwards and got 65x5 for two sets, prior I could only get 65x5 if it was my first compound and only 1 set.
Followed up with skullcrushers, rope pulldowns, chin ups, hammer curls and BB bicep curls.
But my back... Eish, feels like someone took their knee and rammed it into my coccyx and lower back multiple times. I just won't Deadlift or squat for a long time. Possibly never again. Might have to find alternatives like the Hodgetwins.
I literally keep progressing every week on OHP, I hit 45kg's for 5 reps(up from 40x5). Got cheeky and went for 50kg's and only got 2 reps, but fuark. I am so happy.
Benched afterwards and got 65x5 for two sets, prior I could only get 65x5 if it was my first compound and only 1 set.
Followed up with skullcrushers, rope pulldowns, chin ups, hammer curls and BB bicep curls.
But my back... Eish, feels like someone took their knee and rammed it into my coccyx and lower back multiple times. I just won't Deadlift or squat for a long time. Possibly never again. Might have to find alternatives like the Hodgetwins.
Tinuva
The Magician
Haha!! I get your sarcasm, but at least it wasn't in the gymYou're taking it a bit far if you're exercising your big toe.
Well done!
Too bad about your back, people with a big chest and arms but small back just doesn't look as impressive as someone with a huge back too. I am sure you will get something to do though.
I am a bit jealous though, looking back at your pic, you actually look bigger than me, and you don't lift nearly as much weight as I do. Really wonder what the heck, I eat more and more and more and more and exercise like mad, but for some reason I don't pick up weight fast enough.
InternetSwag
Expert Member
Haha!! I get your sarcasm, but at least it wasn't in the gym
Well done!
Too bad about your back, people with a big chest and arms but small back just doesn't look as impressive as someone with a huge back too. I am sure you will get something to do though.
I am a bit jealous though, looking back at your pic, you actually look bigger than me, and you don't lift nearly as much weight as I do. Really wonder what the heck, I eat more and more and more and more and exercise like mad, but for some reason I don't pick up weight fast enough.
Admittedly, it's strong camera angle and I do have a pump/good lighting. It could also be my low bf%, my lateral head of my tricep looks bigger than it is because of my low BF%.
I am also a manlet at 5'7", IIRC when shorter people build muscle it spreads out better?
If you saw me in person you'd probably not think I even lift
InternetSwag
Expert Member
As for the back problem, don't know what I am going to do, just gonna stay off of Deadlifts/Squats for now.
Some exercise is better than none, no?
Some exercise is better than none, no?
Quite simply, eat more. You need to eat like a machine, I must admit, when I put on weight, its more of a dirty bulk, I try follow a diet, but the food just calls to me.
When it comes to loosing, I'm about 97.5% strict.
RogueTr00per
Honorary Master
I'm looking for critique on my physique... but not sure if this is the appropriate place to upload topless pics of myself
The area I'd most like to improve is chest, but that said to improve/build up everything upper body related is an overall objective.
Obviously a drop in bf % will improve muscle definition. My scale says I am 16.3% bf currently. I reckon if i drop 4kg i will have a six pack. Body fat % has not even changed a full percentage point in the last two months though I would say my muscles have increased in size, despite losing a kg, so it could be that whole body changing thing going on that some of the guys have mentioned can happen to beginner bodybuilders.
I know i need to do OHP more often, well at least every 4 days and I have been guilty of not being that regular, so perhaps I just need to be consistent and it will come.
Considering what happened to your back, I would not want that to happen to me so personally I will definitely drop down to 75kg for DL to ensure proper form and to allow my grip to improve. I would rather do 6 or 7 reps at the slightly lower weight than risk going too heavy.
The area I'd most like to improve is chest, but that said to improve/build up everything upper body related is an overall objective.
Obviously a drop in bf % will improve muscle definition. My scale says I am 16.3% bf currently. I reckon if i drop 4kg i will have a six pack. Body fat % has not even changed a full percentage point in the last two months though I would say my muscles have increased in size, despite losing a kg, so it could be that whole body changing thing going on that some of the guys have mentioned can happen to beginner bodybuilders.
Didn't someone here say lay off the OHP as it will stress your back? Anyways, congrats on hitting 45 and even 50kg! I'm still on 30kg as of about a week ago as it did not feel lekker doing 35kg, plus I could only do a couple sets of 5 reps. What have you been doing to improve OHP so quickly?
I know i need to do OHP more often, well at least every 4 days and I have been guilty of not being that regular, so perhaps I just need to be consistent and it will come.
Considering what happened to your back, I would not want that to happen to me so personally I will definitely drop down to 75kg for DL to ensure proper form and to allow my grip to improve. I would rather do 6 or 7 reps at the slightly lower weight than risk going too heavy.
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InternetSwag
Expert Member
Yeah I went to gym before I read that.
I honestly don't know why my standing OHP is so high, all I can think of is that it's a genetic strongpoint?
I actually wanna get a video up so you guys can check the form.
But this is exactly what I am doing
I honestly don't know why my standing OHP is so high, all I can think of is that it's a genetic strongpoint?
I actually wanna get a video up so you guys can check the form.
But this is exactly what I am doing
Tinuva
The Magician
Looks like you do it mostly correct if you follow that pic.
However, I also read somewhere, that if your shoulders isn't 100% strong enough to lift the weight, your body will automatically shift some of that weight directly to the spine to carry some of the weight, and I have felt this, by hurting muscles going from my neck down to my back, these however usually healed within 2 days. It however made me refocus form on OHP.
To give you an idea, I am currently on 50k x 5 on OHP strictly military style. With bench I am on 90kg x 5 or 100kg x 1, but I am 100% sure that my shoulders carry 0% of the weight on the bench, by pulling my shoulders back on bench, chest out, and letting the weight rest down on my shoulders, by pulling shoulder blades down on each other. If the weight is on your back, and shoulders lose, you risk the problem of letting your shoulders help out on the bench. Which is why I was surprised, maybe slightly concerned, when I saw your OHP and Bench Press numbers are so close to each other, because if you do the Bench Press incorrect, your shoulders are pushing some of the weight, and you not actually working your chest.
However, I also read somewhere, that if your shoulders isn't 100% strong enough to lift the weight, your body will automatically shift some of that weight directly to the spine to carry some of the weight, and I have felt this, by hurting muscles going from my neck down to my back, these however usually healed within 2 days. It however made me refocus form on OHP.
To give you an idea, I am currently on 50k x 5 on OHP strictly military style. With bench I am on 90kg x 5 or 100kg x 1, but I am 100% sure that my shoulders carry 0% of the weight on the bench, by pulling my shoulders back on bench, chest out, and letting the weight rest down on my shoulders, by pulling shoulder blades down on each other. If the weight is on your back, and shoulders lose, you risk the problem of letting your shoulders help out on the bench. Which is why I was surprised, maybe slightly concerned, when I saw your OHP and Bench Press numbers are so close to each other, because if you do the Bench Press incorrect, your shoulders are pushing some of the weight, and you not actually working your chest.
JerryMungo
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I'm enjoying the combination of clean and OHP, so you start holding the bar shoulder width apart at your waist, then bring it up to shoulder height, then OHP, down to shoulders and back down to waist. It's a great compound exercise that solidly engages the traps as well as shoulders.
JerryMungo
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Ok... i've given it 3 days break now... time to get back to it. Today is the killer 50 wide grip chin up day... definitely am going to use a pre-workout supp. Feeling lazy, but I know that will change after set 3.
RogueTr00per
Honorary Master
Argh, no energy and so cold outside but am gonna head over to the gym now to work on my puny muscles!
InternetSwag
Expert Member
Huh interesting, I do have mad doms though in my traps after yesterday, might be a sign of the weight shifting. I'll ask the gf to snap a vid the next time I do it. Interesting note on my bench press form, it would make sense for my shoulders to be progressing far above my chest if my bench press form is wrong.
I'll have to assess that again.
Do you arch your back on bench press? I've tried doing this, but usually the weight on the bar pushes me flat or reduces my arch by a lot.
I tried arching my back today for the first time. Can't say I noticed any difference in difficulty. I felt a slight tendency to lower the weight a bit closer to my neck though. And I think it will take a few weeks to get used to the position, it feels a little awkward to start with.
Are there any proven benefits to doing this?
Are there any proven benefits to doing this?
Tinuva
The Magician
Wide chin-ups? I guess you mean wide grip pull ups. Chins you use your biceps more than on pullups. Wide grip chin ups must be very awkward at least.
Most definitely arch my back. The weight of the bar shouldn't push you back down. To fix that, you should try and squeeze your shoulder blades into each other, which should pull back your shoulders. When you do this, the weight should be on your shoulders, and your feet, although in the beginning without leg drive, it will be on shoulders and ass.
If you lower the weight to your neck, you are not moving the weight up/down in a vertical motion, but one where your line changes. I found the strongest point for me, to be around my nipple line, not exactly on them.
With the arch, it does mean you make the range of motion shorter, but the benefits are, you should be able to lift more weight, which indirectly should allow you to grow bigger muscles because they have to work harder.
As for difficulty, it should actually be easier to do the bench press with an arch than without, once you get used to it.
JerryMungo
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Yeah, it's pull-ups, I've always been confused about the difference. Just googled it. So yesterday's session was good - I started on 17 in the first set - that's two above my previous max. Thereafter, however
Took me around 9 minutes or under to deliver the 50. I was taking 30-45 second breaks in between and pushing out mostly 4 a set after set two.
Three days rest must have helped somewhat with SPS being a HIIT regime. I cut my rests between sets to 60-75 seconds at least until done with deadlifts.
50 wide grip pullups
5x10 deadlift
6x preacher curl + hammer curl + shrugs (supersets)
3x 20sec knee to elbow with 20sec rests
3x 20sec crunches with 20 sec rests
As for the discussion on shoulder press, I tend to disagree... I arch my back when I can't finish a rep without it. It's a form problem. The fact that you can push a heavier weight doesn't mean you're improving. Everyone tends to gauge their progress by the numbers on the plates. I tend to look at what I was doing previously with proper form and what I can do now with proper form. Perhaps it's because I don't have a spotter that I am forced to stick with more manageable weight, but what I have learned is how to get the max out of it and how to stick to proper form. One example is making an exercise more explosive by switching direction at the end of each movement almost immediately - no resting, also controlled and slower movements in between. If I can't do a good clean rep for at least 80% of the set, I always do a dropset and push out a few more.
Of course, it helps to be training at home... that way when you've run the rack and done at least 6 sets of side / front raisers without rest right after OHP, you don't worry about what people think when you finish off on 3-2kg in each hand - you know - your wife's colour coded aerobic dumbells
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Tinuva
The Magician
I think you only read half of the conversation. Not sure who you disagree with...TirNaNog said:
Arching your back is something you do on Bench Press, to prevent your shoulders from doing the work, forcing your chest to do the work. Never ever did any of us say you should arch your back on OHP. If you arch your back on OHP, it means you moving the weight over to your chest muscles.
JerryMungo
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My bad - sorry... thought the discussion was still on OHP. Didn't go back a page
Tinuva
The Magician
interesting fact. Arching back on OHP is not exactly bad form in competition, in fact lifters used to use it in the olympics to be able to do heavier weights on OHP, as well as later use push press, which wasn't easy for the judges to spot, and thus because of those 2 facts, the OHP was removed from the olympics, and now you get the clean and jerk and the other lift instead.
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