The Bodybuilders Thread!

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EliteOp said:
Hi everyone I kinda been following this thread and trying to get some tips etc.
Thought I'd share my progress thus far. Not into bodybuilding to be one of the "big" guys, but more training for performance, and trying to even out my weaker areas..

So I did a 12 week "Beer belly to 6 pack" transformation last year started 1November and this was my result.

View attachment 89962

Now 1 year later I've upped about 2 Kg in muscle mass and the most recent pic I probably at just below 10% fat (correct me as I'm no expert in this)

View attachment 89964

My discussion/question is, I never bulked. I loved staying lean and did not want to feel fat/bloated like I did. I keep no record of my calorie intake and go mainly just on "feel" wrt eating. My diet surely has changed but I still eat a lot. So do the experts reckon its safer/easier to bulk to gain muscle mass in specific areas, or just focus on those areas wrt training them more than once a week (I've been doing this with my traps and biceps and sure is working)

Thanks in advance for any feedback..
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It is pretty clear that you already eat clean being that lean. You are about 9% body fat in your most recent pic.

As for bulking I would suggest for you as you don't like the bloat and like staying lean, to do a clean bulk. Keep eating clean and just eat more :)

It would certainly be easier to control by working out how many calories you should be eating etc but going on your current look and training I'd say just eat more.

On the point of working imbalances or improving weaker areas you can try adding in an extra day a week for those muscles, or tack on a few extra sets after another group on another day. By eating more already your muscles will respond and grow in kind.

Great work on making that transformation! And even more for not just keeping it but improving on it. Respect!
 
Orihalcon said:
It is pretty clear that you already eat clean being that lean. You are about 9% body fat in your most recent pic.

As for bulking I would suggest for you as you don't like the bloat and like staying lean, to do a clean bulk. Keep eating clean and just eat more :)

It would certainly be easier to control by working out how many calories you should be eating etc but going on your current look and training I'd say just eat more.

On the point of working imbalances or improving weaker areas you can try adding in an extra day a week for those muscles, or tack on a few extra sets after another group on another day. By eating more already your muscles will respond and grow in kind.

Great work on making that transformation! And even more for not just keeping it but improving on it. Respect!
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Thank you for the kind words and advice. I've been doing an extra fay for the muscles I struggle with and it has improved s I'll stick to that. Yep I eat considerably clean so just up the intake? Hehe that should not be a problem.
 
EliteOp said:
Thank you for the kind words and advice. I've been doing an extra fay for the muscles I struggle with and it has improved s I'll stick to that. Yep I eat considerably clean so just up the intake? Hehe that should not be a problem.
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Absolutely. Just up the quantity and keep training. Growth is sure to follow. With all that HIIT your body will take to the food like a drowning man to a rope.
 
EliteOp said:
Monday to Friday = 30 minutes HIIT and 1 hour strength, building, explosive workouts (varies and each day a different muscle group)
Saturday mornings = Sprints and stairs, 1.5 to 2 hours
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Can you be a little more specific in terms of the actual workouts you do
 
3Gee said:
Can you be a little more specific in terms of the actual workouts you do
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Monday chest
Tuesday arms (bicep,tricep and forearm)
Wednesday legs (all of it)
Thursday Shoulders and back
Friday arms again atm (keep this one open for whatever muscle group I want to focus on that I feel is lacking)
Saturday mainly legs with all the sprints etc.

I mostly do the first two sets as heavy as possible (should not be able to do 10 reps) and the last set I half the weight and do up to failure. I do this on everything. I do about 3 to 5 different excercises per muscle group.
I do hower also change what I do every 3 weeks or so to keep "surprising the body", so I might then move to dropsets, pyramids, 100%'s etc. I don't like to do the same thing over as it tends to get boring.

A video of my HIIT routine (I've changed it a bit but intensity stays the same) can be found here http://youtu.be/fU-xNjO2yCw

I hope that specific enough or do you need more detail?
 
A little more detail into exactly what chest , back and arm workouts you do.
 
3Gee said:
A little more detail into exactly what chest , back and arm workouts you do.
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Okay I'll try, excuse my lack of knowledge on the correct terms and excercise names ;)

Chest = Bench (incline), Flyes (incline), Bench flat, flyes flat, bench decline, flyes decline. Cables (the one that you have weights on either side and it looks like upright flyes), here I only do it with the pully on the ground, so the weight gets "lifted" from the grou upwards towards me in a flye movement. Then 1 arm dumbell pressess (doing a lot of stuff 1 arm helps me with core). 1 arm cable bent over flyes. Pushups (start with diamiond, max, then normal max, then wide max)

Arms = warmup with 5Kg dumbell. 100 reps curl and 100 reps tricep kickbacks. Then dumbbell bicep curl. Tricep kickbacks. Z bar bicep curl, z bar overhead tricep extensions. Cable straiight bar bicep curl, tricep straight bar pressdown. Hammer curls with dumbbell and 1 arm overhead tricep extension. Tricep bodyweight dips till failure. Forearm straight bar curl, reverse curl. then twist wristh as fas as possible with 2kg "pink weight" till failure.

Back = Lat pulldowns on cable, sitting rows on cable, standing raises with z bar. bent over flyes. bent over reverse rows. 1 arm lat pulldowns (sit sideways on lat pulldown machine and attach 1 hand grip) 1 arm rows and 1 arm standing raises on cable.

As mentioned, I change excercises every few weeks but this is what I currently do more or less. I go a lot on "feel" so I have no strictly set routine.
 
Funny how nobody asks about what his diet is like but his workouts, when getting below 10% body fat is all about diet.
 
Sensorei said:
Funny how nobody asks about what his diet is like but his workouts, when getting below 10% body fat is all about diet.
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Do not know what that is like :p. Think I got to 12% a very long time ago, started hallucinating beer.
 
Hi Guys

Not sure if it has been asked before but can anyone recommend an Android app you can use for tracking workouts?

Example that app should give you a work out plan and then you enter the weight used and reps after every exercise.
 
Falling back into routine today (diet + workout) after about a 2 week hiatus of a glorious drunken and gluttonous binge.
 
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Im also going back today. Although I managed to hurt what I think is a part of a muscle or ligament just above my knee, about 2 weeks ago. Will see how that goes, but will go light on squats and deadlifts, which is where I think I will feel it.
 
How much weight did everyone put on? I took total about 4 days off over xmas , let the diet slip a bit and somehow put on 1.5kg of fat in those 4 days. Looovely... These next few days will be critical to get my diet back to normal. These mince pies are killing me.
 
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