The Bodybuilders Thread!

[RogueTr00per]

Damn, went back to gym yesterday after about not having done any deadlifts for about 3.5 weeks and no bench press for 2 weeks.

Have lost a fair bit of grip strength on the deadlifts and pulling my bodyweight was somewhat tiring at 8 reps.

My bench press sets just felt weird as I'm trying to correct my novice tendencies:

Bar paths B and C represent those of Bridges and Kazmaier respectively, two elite powerlifters, while A represents a novice lifter. Kazmaier’s in particular shows the ‘inclined plane.’ These lifters lifted long before the advent of the bench shirt and utilized basic physics in the successful completion of their presses.

<SNIP>
http://articles.elitefts.com/training-articles/the-physics-of-the-bench-press-science-applied/

 

[Tinuva]

Damn, went back to gym yesterday after about not having done any deadlifts for about 3.5 weeks and no bench press for 2 weeks.

Have lost a fair bit of grip strength on the deadlifts and pulling my bodyweight was somewhat tiring at 8 reps.

My bench press sets just felt weird as I'm trying to correct my novice tendencies:

View attachment 55337

OH MY!!

I totally remember me doing A. Nowadays when I think my form slips going up, I feel like I am doing C, and while that guy was elite, I don't think that is where I want to be. I want to be at B most of the time, but on very heavy sets I sometimes fall into category C.

 

[InternetSwag]

I was thinking of doing Smolov Jr to increase my bench press.

http://www.seriouspowerlifting.com/2362/articles/smolov-jr

It sounds awesome, but damn, doing chest on Friday and Saturday


That being said, my lifts are getting back to where they were, but I still have a lot of recomping to do. Have not been able to do shoulders /legs since I got back into gymming after swine flu.

And I been getting killer DOMS in my shoulders just from bench day, so yeah... I'll probably be where I was on about a month. Which sucks cause I'm almost at 11 months then and I really wanted to hit 100 kg bench before my 1 year was over.

 

[DrewChan]

So I haven't exercised in 4 months and gained 5kg's sigh - contemplating throwing away my bodyfat scale - apparently I've lost 5% BF since then

Time to start all over again

 

[Tinuva]

I was thinking of doing Smolov Jr to increase my bench press.

http://www.seriouspowerlifting.com/2362/articles/smolov-jr

It sounds awesome, but damn, doing chest on Friday and Saturday


That being said, my lifts are getting back to where they were, but I still have a lot of recomping to do. Have not been able to do shoulders /legs since I got back into gymming after swine flu.

And I been getting killer DOMS in my shoulders just from bench day, so yeah... I'll probably be where I was on about a month. Which sucks cause I'm almost at 11 months then and I really wanted to hit 100 kg bench before my 1 year was over.

Just so you know, Smolov jr is no easy program, it will eat you up! Be sure to be right back into action completely before attempting that.

Also...bench day is not suppose to give you DOMS in your shoulders. Sounds like you using your shoulders to help on bench, which isn't entirely correct form. You should try to pull your shoulders back whilst benching, by squeezing your shoulder blades together, using your back muscles. Pushing out your chest a little bit will also help with this. My shoulders only get tired on a bench program where I bench and do shoulders and back also 3 times a week.

 

[xrapidx]

I was thinking of doing Smolov Jr to increase my bench press.

http://www.seriouspowerlifting.com/2362/articles/smolov-jr

It sounds awesome, but damn, doing chest on Friday and Saturday


That being said, my lifts are getting back to where they were, but I still have a lot of recomping to do. Have not been able to do shoulders /legs since I got back into gymming after swine flu.

And I been getting killer DOMS in my shoulders just from bench day, so yeah... I'll probably be where I was on about a month. Which sucks cause I'm almost at 11 months then and I really wanted to hit 100 kg bench before my 1 year was over.

I did in December 2011 - Made tons of difference, but near the end of the program my joints were killing me - I was almost crying at some stages between sets.

 

[InternetSwag]

Just so you know, Smolov jr is no easy program, it will eat you up! Be sure to be right back into action completely before attempting that.

Also...bench day is not suppose to give you DOMS in your shoulders. Sounds like you using your shoulders to help on bench, which isn't entirely correct form. You should try to pull your shoulders back whilst benching, by squeezing your shoulder blades together, using your back muscles. Pushing out your chest a little bit will also help with this. My shoulders only get tired on a bench program where I bench and do shoulders and back also 3 times a week.

That's great advice as usual T

I think the DOMS is because I had not exercised for such a long time, it's taking some time to get into again. I'm not sure I pull my shoulders back though, I do arch my back - albeit not as much as I see powerlifters do, I am just not that flexible.

My backs also a little sore after yesterday, I wonder if its the new benches

 

[Tinuva]

As a bodybuilder, who doesn't compete in powerlift meets you don't need to arch your back as much as powerlifters. You just need to arch it enough to ensure you activate the correct muscles, and to assist you in pulling back your shoulders. As a bodybuilder, you don't want to reduce the range of motion too much, because longer range of motion = more tension on the muscles, and will be better for growing muscle size.

 

[InternetSwag]

Some update pics, as usual flexing with epic lighting, but I didn't have a pump this time.

http://i39.tinypic.com/2vw75h0.jpg
http://i40.tinypic.com/14b6x4g.jpg
http://i39.tinypic.com/25g6xlc.jpg
http://i44.tinypic.com/2vto7b9.jpg
http://i43.tinypic.com/eq48bt.jpg

I'm back up to 70kg from 64, albeit I was at 72 before I got sick.

Recomp is going well, but a lot of my lifts are still lagging and I need to regain the lost muscle. I feel good, but tbh I look the same as I did after 9 months, so from that pov it's rather depressing.

Ah well, I'll just keep lifting!

 

[InternetSwag]

As a bodybuilder, who doesn't compete in powerlift meets you don't need to arch your back as much as powerlifters. You just need to arch it enough to ensure you activate the correct muscles, and to assist you in pulling back your shoulders. As a bodybuilder, you don't want to reduce the range of motion too much, because longer range of motion = more tension on the muscles, and will be better for growing muscle size.

Can you tell me about leg drive? I've seen it mentioned a lot, but tbh I don't really feel any leg drive in my bench at all.

Also I see a lot of people putting their feet on the bench when they bench press, any merit to that?

 

[Tinuva]

Can you tell me about leg drive? I've seen it mentioned a lot, but tbh I don't really feel any leg drive in my bench at all.

Also I see a lot of people putting their feet on the bench when they bench press, any merit to that?

Putting your feet on the bench still a bad idea IMHO. The leg drive, is a bit over rated, it may maybe increase your 1RM by 0.5%, which is pretty much insignificant.

What I do believe though, is that you need to use your legs enough to balance your body between left and right, so I plant down my feet, and press down just enough to force my balance to be perfect. With this, you will never see my use clippers to keep the plates on the bars like others, I let my balance make sure the plates stay on the bar without moving.

 

[RogueTr00per]

OH MY!!

I totally remember me doing A. Nowadays when I think my form slips going up, I feel like I am doing C, and while that guy was elite, I don't think that is where I want to be. I want to be at B most of the time, but on very heavy sets I sometimes fall into category C.

Is correct bar path more important for performance than it is for muscle hypertrophy? So pushing like a novice (path A) will mean one will never reach one's full potential with regard to how much weight one can move? But pushing like a novice shouldn't impede increasing one's muscle size?

What do you guys think of Pure Nutrition Whey and Pure Nutrition products in general? At R499 for 1kg it seems to be double the price of Evox Whey and I suppose on par with Optimum Nutrition pricing in SA.

 

[kolaval]

OH MY!!

I totally remember me doing A. Nowadays when I think my form slips going up, I feel like I am doing C, and while that guy was elite, I don't think that is where I want to be. I want to be at B most of the time, but on very heavy sets I sometimes fall into category C.

Can you explain what the image means?
Is that The bar path from the side?

 

[RogueTr00per]

Can you explain what the image means?
Is that The bar path from the side?

Yes, if viewed from the side. Beginners tend to lift the bar straight up. I had no idea that was wrong until the beginning of this month. I'm still rather confused as to how to correct my technique I'll need to do some reading and watch some youtube videos. Or will ask my PT when I have another session and make time to see him...

 

[Tinuva]

Is correct bar path more important for performance than it is for muscle hypertrophy? So pushing like a novice (path A) will mean one will never reach one's full potential with regard to how much weight one can move? But pushing like a novice shouldn't impede increasing one's muscle size?

I don't think it is that important, I never focused on changing the bar path, but rather on where it is at the bottom, and keeping it away from my shoulders, and closer to my nipple line. Reasoning for that being, I do everything possible to prevent injury in my shoulders, which is number 1 priority to me, and thus far I can say I haven't hurt my shoulders...touch wood.

The images to me are just interesting, but I won't change anything based on them.

Can you explain what the image means?
Is that The bar path from the side?

Yeah that is the bar path from the side, it says your head is on the right. Thus a beginner tend to push the bar away from their shoulders, which is actually good for your shoulders, and the more advanced guys tend to use their shoulders to assist. I guess as long as you don't overdo it, it wont hurt, but if you do....have fun healing that pain.

What I have found though, when my form slips, I also tend to have the bar right over my shoulders and then I only get to fix it as I go up. This makes sense, because even the best lifters will have something wrong in their technique or form when they lift at their heaviest weight. So to use those paths as the correct form is wrong anyways.

 

[Hemps]

Is it just me or does it seem that the price of protein has increased?

Anyone know of any specials going on?

 

[remus786]

Is it just me or does it seem that the price of protein has increased?

Anyone know of any specials going on?

Also looking around, after paying R299 for a SSN 2.0kg stash a few months ago I found prices are insane.

Not sure if cheap but Evox Synergy - R429 (2.2kg), this usually retails for R550 and will return to that price apparently for a 2.0kg tub.

 

[CrazYmonkeY159]

For SA brands you're looking at R350-450 for 2.0-2.2kg all the way up to intl standard ON R850 Gold Standard Whey. Bought ON once. So good, tastes good, very soluble. Doesnt make me feel sick.

 

[RogueTr00per]

For SA brands you're looking at R350-450 for 2.0-2.2kg all the way up to intl standard ON R850 Gold Standard Whey. Bought ON once. So good, tastes good, very soluble. Doesnt make me feel sick.

ON is great but of course it increases in price by over 60% by the time it retails in SA.

R899 at supplement world.
vs

Optimum Nutrition 100% Whey Gold Standard
by Optimum Nutrition

List Price: $82.45
Price: $53.99 ($0.67 / oz) & FREE Shipping. Details
You Save: $28.46 (35%)

 

[CrazYmonkeY159]

Speaking about ON. They just posted this special on their Website http://bit.ly/143lFYd (R499 for 2.2kg Tub of ON Performance Whey)

They have 3 Tiers of Whey - Performance, Gold Standard, and Platinum Hydrowhey
Nutritional Info (per scoop)
Performance = 22g protons, 160 Cal, 4g fat, 9g Carbs
Gold Standard = 24g protons, 120 Cal, 1g Fat, 3g Carbs
Hydrowhey = 30gg protons, 140 Cal, 1g Fat, 2g Carbs

I think in terms of quality this Performance Whey may be in line with SA products (I think USNs Whey just has slightly less fat and half the carbs and slightly more protein. I wonder if it is a good buy or not.