The Bodybuilders Thread!

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Due to work and studying committments I'm really battling to maintain a routine in the gym (ie. back and biceps today, chest and triceps tomorrow, shoulders the day after, legs after that, etc.). So, what I am thinking of doing is compressing the routine into a an all out assault on my body. In other words, do an entire upper body workout over 1 or 2 days and likewise legs and then taking a day off inbetween to rest and regroup. I understand I won't have an optimum workout but it will ease the pressure on my time as well as keep me in decent shape.

Now, what is the opinion on a routine crammed into a total body workout?
 
Nothing wrong with that at all.

Many people follow a full body training routines and only train three days a week - with much success. Some might even argue it's the optimal way to train because you use your full body each and every time. You will DEFINITELY get one hell of a workout that's for sure.

Go for it. Choose a program that fits your lifestyle.
 
Whats the lift called where you go from a deadlift, into a shoulder press? Then down and repeat... but not doing a squat. once at shoulder height.
 
Would probably be the clean and press. Jerk refers to using momentum from legs to help push the OHP part up, also known as a push press.

Edit:

Actually, the clean and jerk is not doing a squat, you only go a little bit down to help drive up, and then your legs need to split, 1 front and 1 back.

In the snatch, you do a squat, where you do a snatch from the ground all the way to overhead in 1 single motion, but to do this you go sit down like bottom part of a squat, and then squat up with the weight already overhead.

The clean and jerk and clean and press is fairly similar, apart from the legs being used in the jerk.

Snatch: (with the squat) http://en.wikipedia.org/wiki/Snatch_(weightlifting)
Clean and Jerk: (no squat, but legs help) http://en.wikipedia.org/wiki/Clean_and_jerk
Clean and Press: (also no squat, but no help from legs on press) http://en.wikipedia.org/wiki/Clean_and_press
 
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Orihalcon said:
Nothing wrong with that at all.

Many people follow a full body training routines and only train three days a week - with much success. Some might even argue it's the optimal way to train because you use your full body each and every time. You will DEFINITELY get one hell of a workout that's for sure.

Go for it. Choose a program that fits your lifestyle.
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My one concern is muscle groups tiring before I get to them as they have likely already been called into action as secondary/support muscles. But then again I guess that if they are tired by the time you get to focus on them that is a sign of them being worked out as it.
 
My one concern is muscle groups tiring before I get to them as they have likely already been called into action as secondary/support muscles. But then again I guess that if they are tired by the time you get to focus on them that is a sign of them being worked out as it.
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If I had to choose exercises for a total body assault:

Deadlifts for overall size, works pretty much everything.
Pullups, major back and core builder
Incline Bench Press and maybe Flat bench with dumbells.
Clean and Press will hammer your shoulders and back.

I used to do the above last year and it's a killer and seemed to work for me to max on all of them, leave shoulders for last, by the time you get to bench you are all warmed up.

Then maybe throw in some isolated exercises in between.
 
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thestaggy said:
My one concern is muscle groups tiring before I get to them as they have likely already been called into action as secondary/support muscles. But then again I guess that if they are tired by the time you get to focus on them that is a sign of them being worked out as it.
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The thing is you feel like you aren't pushing as much because the numbers are smaller before failure, but it's failure you're after :) This is why I like to aim for failure rather than the numbers... by all means follow the numbers to gauge progress, but don't get caught up on "I can bench x max for 10 reps". Honestly, I can't do my max in most sessions simply because I superset.
 
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The thing is you feel like you aren't pushing as much because the numbers are smaller before failure, but it's failure you're after This is why I like to aim for failure rather than the numbers... by all means follow the numbers to guage progress, but don't get caught up on "I can bench x max for 10 reps". Honestly, I can't do my max in most sessions simply because I superset.
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Something I once read that I always carry with me into workouts "Your set begins on your last rep"
Think it was Ronnie Coleman that said it.
I think many new to the sport only do their allotted rep number following some website they found and fall just short of some decent gains.
 
thestaggy said:
Due to work and studying committments I'm really battling to maintain a routine in the gym (ie. back and biceps today, chest and triceps tomorrow, shoulders the day after, legs after that, etc.). So, what I am thinking of doing is compressing the routine into a an all out assault on my body. In other words, do an entire upper body workout over 1 or 2 days and likewise legs and then taking a day off inbetween to rest and regroup. I understand I won't have an optimum workout but it will ease the pressure on my time as well as keep me in decent shape.

Now, what is the opinion on a routine crammed into a total body workout?
Click to expand...
stronglifts.com It's full body, 3 times a week (alternating between workout A and B) and you can do the workouts in under 30 minutes when u have it down to an art form :)

Else see what Elliot Hulse of StrengthCamp has to say about deadlifts, dips, front squats and pullups :
[video=youtube;fIkoqmXW__w]http://www.youtube.com/watch?v=fIkoqmXW__w&list=LL867vkI2RV1XZBjwkWypBiQ[/video]

InternetSwag said:
Alright, back in the gym today.

Deadlifted only 50 kg's, scared to go heavy after what happened last time.
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Just knowing there are normal women that I know weighing 60kg and under and they are deadlifting one rep maxes of 90 to 100kg is enough to keep me motivated on deadlifts and striving for more :p
 
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ryan411 said:
stronglifts.com It's full body, 3 times a week (alternating between workout A and B) and you can do the workouts in under 30 minutes when u have it down to an art form :)

Else see what Elliot Hulse of StrengthCamp has to say about deadlifts, dips, squats and pullups :
[video=youtube;fIkoqmXW__w]http://www.youtube.com/watch?v=fIkoqmXW__w&list=LL867vkI2RV1XZBjwkWypBiQ[/video]

Just knowing there are normal women that I know weighing 60kg and under and they are deadlifting one rep maxes of 90 to 100kg is enough to keep me motivated on deadlifts and striving for more :p
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Yeah, agree - note FRONT SQUATS!
Really good exercise.
 
ryan411 said:
Just knowing there are normal women that I know weighing 60kg and under and they are deadlifting one rep maxes of 90 to 100kg is enough to keep me motivated on deadlifts and striving for more :p
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I was at 80x5 when I hurt myself, not sure what that would have made my 1 rep max. I've honestly never gone for a 1RM in my life.

But yeah, getting back into the deadlifts slowly, making sure my form is 110% before I even care about weight. No one else in my gym even deadlifts so I can't even ego lift :P
 
ryan411 said:
Edited! Yeah, i had my back squats filter on :p They say front squats puts more strain on the knees though? If so, I'm better off sticking to back squats??
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I doubt it - but be prepared, initially your legs won't feel it as much as the rest of you simply because your body will play catch up. A bit like deadlifing... but it's one of those exercises you will see marked progress on in the short term. The tough bit is finding your best grip - there are different ways to do it.... the thing is it doesn't just rest plonk on your shoulders - you have to work all the way up and down. Tough exercise but awesome exercise... like deadlift, you engage way more than just your legs.

DannyFrontSquat.jpg


front-squat-start-finish.jpg


I find the second one easier, but be prepared for a bit of bruising to start with. I've wrapped my bar with a thick version of this:
JVCC-SCF-01-Single-Coated-Foam-Tape.jpg


...and then taped up the ends with this:
BlobServlet


Self amalgamating tape FTW - best stuff ever.
 
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I doubt it - but be prepared, initially your legs won't feel it as much as the rest of you simply because your body will play catch up. A bit like deadlifing... but it's one of those exercises you will see marked progress on in the short term. The tough bit is finding your best grip - there are different ways to do it.... the thing is it doesn't just rest plonk on your shoulders - you have to work all the way up and down. Tough exercise but awesome exercise... like deadlift, you engage way more than just your legs.

http://www.trinitycrossfit.com/image...FrontSquat.jpg

http://leehayward.com/blog/wp-conten...art-finish.jpg
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Will try these when my legs get stronger, I try goblet squats with dumbbells and my legs tire very quickly.
 
What do you guys reckon with regards stance for squats - knees outwards, wide stance, or legs closer together? Closer together definitely works my quads more - or so it seems.
 
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