The Bodybuilders Thread!

[Hemps]

but like some guys says, drop the weight and up the reps then you burn, also do a drop set, like say I drop from my last set doing 100KG down to say 40-55kg and try do 15 without lockout, at around 8 you are effed, it feels like 10000000000kg

I also do this from time to time to keep things different, damn everytime I do this and drop from a substantial weight to something like 40kg the wife walks in and giggles at me struggling with such little weight, but that doesn't look very heavy......why you struggling so much.

 

[RogueTr00per]

I also do this from time to time to keep things different, damn everytime I do this and drop from a substantial weight to something like 40kg the wife walks in and giggles at me struggling with such little weight, but that doesn't look very heavy......why you struggling so much.

Yeah, a few sessions ago I dropped down to 30kg for a drop set and was planning on stopping short of failure. Well, failure kicked in and I couldn't lift this silly 30kg off me. Well, if i had waited 30 secs I probably could have but since the next guy was waiting for the bench 1.5m away, i asked for his assistance

 

[Joe505]

Guys i need some help. I am new to taking creatine and would like some advice / tips on taking it.

I've purchased the USN Pure Creatine Monohydrate and been mixing 1 tsp with my energade that i take during my workout and another tsp with my post workout shake. I dont know if that is 'correct'. I've read rumours like once you mix the creatine in your shake you need to drink that shake immediately and not just leave it aside to have later on. Also, I've read that one needs to drink a lot of water when taking creatine. Is the above true?

Basically please tell me how, when and how much Creatine to have.

Thanks.

 

[D3x!]

I also do this from time to time to keep things different, damn everytime I do this and drop from a substantial weight to something like 40kg the wife walks in and giggles at me struggling with such little weight, but that doesn't look very heavy......why you struggling so much.

Yeah, a few sessions ago I dropped down to 30kg for a drop set and was planning on stopping short of failure. Well, failure kicked in and I couldn't lift this silly 30kg off me. Well, if i had waited 30 secs I probably could have but since the next guy was waiting for the bench 1.5m away, i asked for his assistance

hehe, know that feel bro (sorry had to say it like that)

 

[Orihalcon]

Guys i need some help. I am new to taking creatine and would like some advice / tips on taking it.

I've purchased the USN Pure Creatine Monohydrate and been mixing 1 tsp with my energade that i take during my workout and another tsp with my post workout shake. I dont know if that is 'correct'. I've read rumours like once you mix the creatine in your shake you need to drink that shake immediately and not just leave it aside to have later on. Also, I've read that one needs to drink a lot of water when taking creatine. Is the above true?

Basically please tell me how, when and how much Creatine to have.

Thanks.

So many great articles on this product. Here is the short version;

You can take creatine however you want - any time of the day. NO proof that taking it during/post/pre workout makes any difference.

You can mix and sip it. Just shake it often enough since creatine might not mix completely and drift down to bottom.
You DON'T have to frontload creatine - i.e take 20g a day for a week - bro science. If you want to - feel free. You only need to take between 5g-10g a day. You also don't have to cycle creatine.

Yes - you are advised to drink a lot of water since creatine increases ATP levels which in turn increases the muscles ability to hold water. ATP gives you the extra energy to push a bit harder. So you will gain maybe 2kg-4kg of water weight.

Any other questions on creatine - feel free to ask

 

[RogueTr00per]

@Joe505, the following as posted by Orihalcon:

Correct. You also don't have to take creatine pre-workout or post workout. You can take it anytime in the day. Again - a LOT of bro science has been debunked on creatine. 5g-10g a day. You sorted.

As for brand...hell there are a lot. Forget about the creatine Ester/Ethyl or watcha-ma-callits. All hype and the selling point is quicker absorbtion..marketing gimmick. Stick to creatine monohydrate. Also the new "buzz word" is micronized creatine...don't pay it any attention.

Pro-10 has 1kg of creatine for R200 at Dischem. Or you can buy any reputable brand of creatine really...

I personally order from BasicSupplements.co.za R75 for 500g. They got a damn good price on Protein Isolate as well.

I'm not using creatine at all right now...but from everything I've read you don't need to cycle it. It does not target a specific receptor that can become numb and the effectiveness drop. If the stuff is in your system and your body needs it your body will use it.

Guys that lift heavy 5 days a week use creatine permanently. Too cycle or not too cycle...personaly choice. No scientific backing to support one over the over.

EDIT: Three recent articles on creatine (all 2012). All three are great. Read em.

http://www.menshealth.com/nutrition/creatine-q
http://www.bodybuilding.com/fun/creatine-q-and-a-top-17-questions-answered.html
http://www.eliteimpactlabs.com/articles/how-take-creatine-5-easy-steps

edit: He beat me to it
edit2: Regarding the water weight, i can't say it did that to me before (i.e. no weight gain beyond 1kg). Perhaps this time round now that I have a new batch of USN creatine mono, I'll take it everyday. Didn't really like the taste and feeling that followed the USN Creatine Anabolic that I was taking up till last month.

 

[Joe505]

Thanks for all the information Orihalcon and Ryan411. I also read somewhere that the whole loading concept is BS, but I wasnt sure if it indeed was BS or maybe had some truth to it.

So basically i should take about 5g a day, everyday? Workout and non-workout days?

@ Ryan411 I actually am looking to gain weight so would welcome any sort of water weight

 

[RogueTr00per]

AFAIK take the same dose every day regardless whether its a gym day or not. Also, if u do some searching, there are calculations which make the dosage bodyweight dependant.

How often are u hitting the gym btw? Only now that I am going 3 times a week do I feel it's right for me to start using creatine.

Here's a nice guide on supplements, at what level to take things at: http://www.muscleevolution.co.za/in...-top-menu/articles/404-supplement-pyramid-pg1

 

[hambone]

So, went for the first time this afternoon. I'm absolutely shattered. Fitter than I though I was though. Will have to work on something to take post workout because I could barely drive home, or just push though and stop moaning like a biatch. Sure it'll get better. Can only type short sentences.

 

[RogueTr00per]

Sounds like you overdid it So the VA staff took you around giving you an intro into each exercise?

Do you see yourself giving SL 5x5 a bash? It should put some muscle on you provided you eat correctly

 

[hambone]

Sounds like you overdid it So the VA staff took you around giving you an intro into each exercise?

Do you see yourself giving SL 5x5 a bash? It should put some muscle on you provided you eat correctly

Yeah, definitely going to give it a bash. Going to take two weeks to get the ball rolling and build up some semblance of joint conditioning before going all out. Yeah, I probably should have said something to calm this oke down - far too ambitious with what I was capable of doing. Only did one set of each to get the feel for things though so wasn't horrific.

I really have to work on eating properly though. My staple of oats twice a day and pasta salad from PnP isn't going to cut it.

 

[RogueTr00per]

Well, SL5x5 does start with the bar (which is only 20kg) for everything except deadlifts. To my mind the only exercise in there that might be the most physically daunting to a beginner is the deadlift. Squats might take some bravery as the squat rack is usually right in front of the mirror and somewhat conspicuous

As I beginner, I suspect anything you do is going to be at the risk of poor form. I don't know if the other dudes here would recommend somewhere else for you to start i.t.o. weight training programme...

 

[RogueTr00per]

@killadoob, here u go, not sure how this compares to the other egg protein pricing you have been looking at.

http://www.thefreerangechickenco.com/510/

Ready Egg products contain nothing but Free Range Egg; they are 100% preservative and colourant-free. For convenience, Ready Egg is packaged in a recyclable bottle. The robust bottle is also suitable for travelling; and great for weekends away where the small, convenient carton can be popped into your cool bag.

The Ready Egg range consists of three products:
Ready Egg Whole – five standard Free Range eggs;
Ready Egg Lite – two Free Range yolks and seven Free Range whites, resulting in 60% less fat and cholesterol, while retaining the same great taste
Ready Egg White – nine pure Free Range egg whites; ideal for meringues, egg white omelettes, or protein shakes

<snip>

Ready Egg can be found at selected retail outlets nationally and recommended retail prices (RRP) are:
Ready Egg Whole R15.99
Ready Egg White R17.99
Ready Egg Light R19.99

EDIT: OK, i did the math. This works out to R444 for 800g of protein, assuming 3.6g protein per egg white and 9 whites in Ready Egg Lite container.

800g protein is what is in the 1kg of Extreme Egg 1kg. Stick with the powdered egg whites then

Extreme Egg (1Kg) Vanilla
ZAR 259.35

Ingredients
Egg White Albumen, Fructose, Vanilla Flavourant, AD 100

Nutritional Facts
Serving size - 25g (2 Heaped Tablespoons)
20g Protein per serving

 

[InternetSwag]

I will never buy USN Whey Protein ever again.

I bought the Vanilla and the chit just never mixes.

brb blender
brb gets stuck in bottom of blender
brb not even sunlight dishwashing liquid can get it out
brb my mom can't even get it out
brb had to buy a new blender
brb cut my finger 1cm deep on new blender
brb can't lift weights



USN WHEY PROTEIN KILLED MY WEIGHTLIFTING CAREER!

 

[Tinuva]

Well well, no one ever suggested USN here I hope

 

[Tinuva]

Well, SL5x5 does start with the bar (which is only 20kg) for everything except deadlifts. To my mind the only exercise in there that might be the most physically daunting to a beginner is the deadlift. Squats might take some bravery as the squat rack is usually right in front of the mirror and somewhat conspicuous

As I beginner, I suspect anything you do is going to be at the risk of poor form. I don't know if the other dudes here would recommend somewhere else for you to start i.t.o. weight training programme...

Pretty much spot on.

The only other beginner program that exist, is Starting Strength 5x5, but for that you will want to buy the book. The program is also a bit more complicated, where as Stronglifts is as simple as you can get, and is also the one I started on, so I can't really tell if Starting Strength is as good, but both SL5x5 and SS5x5 are highly recommended beginner programs everywhere.

 

[Hemps]

I also used to just try and go heavy and think it's all about the weight, I know it's important for the program you are following.
If you want to hurt try lowering the weight and increasing the reps up to 15 - 20 and don't go below 8 reps.
I only exercise chest twice a week so the rest period between sessions also comes into play, I'll hit chest on Monday and again on Friday with my Friday workout excluding barbell and replaced with dumbbells.

My current chest routine for today will be as example:

Incline Barbell 4 sets: 20, 16, 10, 8
Dumbbell Flyes 3 sets: 14, 10, 8
Pec Dec: 5 sets 12, 12, 12, 10, 8
Dips 4 sets as many with body weight as possible, by now I'm exhausted.
20 pushups if I can.

Come tuesday morning I"ll be hurting.

Yip I'm hurting today mainly on upper chest and inner chest so not bad.
After supper last night my vision started to go blurry and mean headache came on and I felt nauseous, this usually happens if I push too hard.
So was in bed by 8pm but slept badly.
Also did some ab roller work in between sets so lower abs are suffering already when I climbed out of bed.
Today I think my routine will be upper back and shoulders.

I reckon this should do the trick:

Bent over laterals palms facing forward 4 sets - 12, 12, 12, 12
Wide Grip Pullups - 50
Wide Grip upright Row 4 sets - 12, 10, 8, 8
Finish off: Clean and Press 6 sets - as many as possible.

 

[Hemps]

I will never buy USN Whey Protein ever again.

I bought the Vanilla and the chit just never mixes.

brb blender
brb gets stuck in bottom of blender
brb not even sunlight dishwashing liquid can get it out
brb my mom can't even get it out
brb had to buy a new blender
brb cut my finger 1cm deep on new blender
brb can't lift weights



USN WHEY PROTEIN KILLED MY WEIGHTLIFTING CAREER!

Also bought 2x 2kg bags on special recently from Game, hope I don't encounter your problems, still busy excavating a 2.3kg of Evox Whey Amino.

 

[JerryMungo]

USN uses horrible sweetner. I wish people wouldn't fiddle with the flavour tbh. I can do my own thing with natural ingredients.

I recall SA Supps Vanilla being good (their 100% whey). For some reason USN are the cheapest on the shelves where I live. Not sure that's always been the case in the past. SA supps are more expensive even without the plastic tub.

 

[kolaval]

Anyone know where to get USN Muscle fuel STS on the cheap?
Clicks had a nice 2 x 1kg for R199 special a while back.
Thus far it is the easiest mixing and best tasting protein I have found.