The Bodybuilders Thread!

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Dade Murphy said:
How do you guys maintain a maximum amount of muscle while cutting?

I've lost a lot of strength since I began eating in deficit. Starting calorie cycling today and hoping I'll see better results.
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I don't do a major deficit. 2100 cals a day. 45% protein, 10% carbs, 45% fats.

Works perfect for me. Only saw some strength loss on bench...rest of my lifts increasing steadily.
 
I'm starting to struggle completing my last set on the bench and OHP. Basically get to the 4th or 5th rep and no matter what (besides cheating on form) I cant go higher than half way. I assume this is my failure point? And if so, should I still look to increase weight the next time round (on SL5x5) or is it better to do a repeat?

Also hurt my knees yesterday on the squats (slight lingering pain) and I've read it may be due to bending my knees too much? Is there anything else I should keep a lookout for?
 
Archer said:
I'm starting to struggle completing my last set on the bench and OHP. Basically get to the 4th or 5th rep and no matter what (besides cheating on form) I cant go higher than half way. I assume this is my failure point? And if so, should I still look to increase weight the next time round (on SL5x5) or is it better to do a repeat?

Also hurt my knees yesterday on the squats (slight lingering pain) and I've read it may be due to bending my knees too much? Is there anything else I should keep a lookout for?
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On your squat situation. Got one concept for you - Hip-hinge. Master this. It will help you a HELL of a lot in squats and deadlifts as well as hip flexor mobility. This also lets you keep your back neutral with a natural curve in the lumbar spine area which is CRITICAL for not getting a herniated disk or risking back pain on these exercises.
 
InternetSwag said:
Well, I think it accumulated over time and suddenly went 'nope'. I was doing one arm tricep extentions (cable) and mid rep suddenly felt this pain in my elbow, it wasn't that bad, but it got worse rather fast to the point where it is now. I suspect nerve damage because when I touch my forearm my hand tingles, but idk.

The thing that must have caused it was overuse. I was doing my normal training (chest/triceps every second day), then doing calisthenics at college and training a client at night - I prefer doing a hands on approach with my clients, so some days I would do chest in the morning and chest at night, add in some days where I had shady form I guess it was just too much for the connective tissue. Add in the fact that I was too stubborn to listen to my body.

Can't say for sure though, GP couldn't tell me anything except give me a referall and anti inflammatories :P


Thanks :) I hope I can get it sorted out, I hate not gymming :d
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Too much one rep maxing, InternetSwag? Just go lighter, do it the VirginActive way ;)

image2.jpg
http://www.virginactivenews.co.za/mailers/11524/images/image2.jpg
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Archer said:
I'm starting to struggle completing my last set on the bench and OHP. Basically get to the 4th or 5th rep and no matter what (besides cheating on form) I cant go higher than half way. I assume this is my failure point? And if so, should I still look to increase weight the next time round (on SL5x5) or is it better to do a repeat?
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Wasn't able to complete my OHP for the first time last night, so I'll attempt the same weight again until I can do it. It's then recommended if after 3 consecutive failures to lower the weight by 10% then increment up again. Otherwise don't lower or increase the weight until you can do 5x5 with proper form.

The other exercises I'll continue as normal as so far I'm not having any problem with those.
 
InternetSwag said:
Well, I think it accumulated over time and suddenly went 'nope'. I was doing one arm tricep extentions (cable) and mid rep suddenly felt this pain in my elbow, it wasn't that bad, but it got worse rather fast to the point where it is now. I suspect nerve damage because when I touch my forearm my hand tingles, but idk.

The thing that must have caused it was overuse. I was doing my normal training (chest/triceps every second day), then doing calisthenics at college and training a client at night - I prefer doing a hands on approach with my clients, so some days I would do chest in the morning and chest at night, add in some days where I had shady form I guess it was just too much for the connective tissue. Add in the fact that I was too stubborn to listen to my body.

Can't say for sure though, GP couldn't tell me anything except give me a referall and anti inflammatories :P


Thanks :) I hope I can get it sorted out, I hate not gymming :d
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From experience any injury will follow you around for the rest of your life.
2 months before xmas I hurt my wrist and only rest and avoiding placing weight on my wrist healed it BUT every so often I "feel" something in my wrist that just isn't 100%.
 
Struggling to get hold of a bio or a chiro near me.

I currently have pain in my left tricep that feels like nerve pain, if I twist my neck I get a shooting pain down that arm all the way to my wrist. Feels like someone stuck a needle into my Humerus.

I have no idea what I did to cause this

*Shrug* Time to train my right arm only?

inb4 I attempt a one armed bench press
 
Had a really good leg session today.

I broke a weight barrier I had the last two weeks, down 8kgs of fat based on % since start of the year and I cracked the 150kg squat barrier. More than x1.5 my bodyweight...me happy!
 
So I'm a bit of a workout noob... not out of shape, but not exactly built either. The area I want to improve the most is my chest. At the moment a gym membership is out of the question financially, but I have two small weights in my room.

Besides pushups, what sort of exercises are most effective with my little home setup? Don't have a bench either.
 
jackshiels said:
So I'm a bit of a workout noob... not out of shape, but not exactly built either. The area I want to improve the most is my chest. At the moment a gym membership is out of the question financially, but I have two small weights in my room.

Besides pushups, what sort of exercises are most effective with my little home setup? Don't have a bench either.
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Can you get parallel bars of some sort in place, to do dips? You get 2 variations of dips, one that focus more on triceps, other one incorporate chest.

Then there is different ways to do pushups, the most effect will be where you place your feet on a bed with a lower base ect.

Lastly, elastic bands, put them from hand to hand, behind your back, pull your arms forward, try to keep arms straight while you do this, to let chest work instead of biceps ect. (ps. Discovery handed these out 2 years ago with the Wellness day for free at our company)

Those are the best options on the top of my head.
 
jackshiels said:
So I'm a bit of a workout noob... not out of shape, but not exactly built either. The area I want to improve the most is my chest. At the moment a gym membership is out of the question financially, but I have two small weights in my room.

Besides pushups, what sort of exercises are most effective with my little home setup? Don't have a bench either.
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Do you have a yard or area other than your room to workout in, maybe garage?

Maybe give these a try http://www.medi-iq.co.za/fit-tube-extra-heavy-black-11-8kg/
 
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Anyone know a good weight training program to aid in weight loss (or articles on the subject)

Previously, I just carried on doing 5,3,1 - but I don't think it was ideal, and following a program like this, you notice clearly how you loose strength,.
 
xrapidx said:
Anyone know a good weight training program to aid in weight loss (or articles on the subject)

Previously, I just carried on doing 5,3,1 - but I don't think it was ideal, and following a program like this, you notice clearly how you loose strength,.
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Besides food control obviously you up the reps to 8-12, 3 or 4 sets and here is the kicker - 45 seconds rest. That's it.

This will force you to drop your weights of course to cope, but it will keep your intensity at peak level.
 
Yeh, not interested in diet, got that sorted.

Your advice is almost what I'm doing this week, 2-4 warm-up sets of 10-12 reps with 50% weight, then 6-8 reps at 100% weight per exercise, 10-14 exercises. (warm up sets are only per body part, e.g. the first exercise for chest gets a warm-up set, the rest don't)

Basically
Bench - 4 warm-up sets (10-12reps)
3 working sets (6-8 reps)

Incline Bench - 3 working sets

<more chest exercises>

Dumbbell Curls - 2 warm-up sets
3 working sets

Hammer curls -3 working sets

Reverse EZ Bar Curl - 3 working sets

<more bicep exercises>

...
Starting with a 10min warmup cycle.

Doing the following split
Mon : Legs
Tue: Chest + Biceps
Wed: Stomach/pullups/chinups
Thu: Shoulders + Triceps
Fri: Back + calves

Also doing 45s rest, tried 30s, but it was a little to rushed.

...
Then a 20-30min jog 3x a week after work.

(want to add swimming 4x a week in a week or two as well)
 
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Moderate rep range (8-12) probably yields the highest calorie expenditure, though it's still quite low (around 200kcal per session)

Calorie input should be your key focus. Clean diet and consistent calorie deficit is the most effective. Workout routine in this regard is just a matter of preference.

When cutting I try to train at the same intensity as I do when I'm bulking to preserve mass and strength.
 
Orihalcon said:
Had a really good leg session today.

I broke a weight barrier I had the last two weeks, down 8kgs of fat based on % since start of the year and I cracked the 150kg squat barrier. More than x1.5 my bodyweight...me happy!
Click to expand...

Congrats!
 
MrBuddha said:
Congrats!
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Thank you!

Blew out my back last year with crappy form in May...and has been a slow road to get back into things. Started on 80kgs on the 1st of Jan, so thank HEAVEN for muscle memory.

Biggest things I am stoked about is not so much the weight squated, but that I could do it with NO back pain, perfect form ATG style and without a belt. Not that I have a problem with belts, I just prefer to train without em and have my transverse muscles develop along with me.
 
Sjoe, seems one really has to not #$#% around when doing back squats when under heavy load!

Went up to 82.5 kg on the weights with my back squat, but I am going to concentrate now heavily on my form.

I am also going to see how far I can go without using belts, straps etc on my compound exercises. Saw a few pictures of powerlifting guys that does all exercises without belts (only using at comps) and their physiques looks amazing!
 
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