The Bodybuilders Thread!

[HDS]

^^ Thanks for the advice!

When you say start with cable cross overs / peck deck and dumbbell flyes first - do you mean do those for a while and then start including flat and incline bench - or do you mean start my routine on a Monday with those 3 and then end with flat and incline bench?

Also, I see the guys doing cable flyes from the top down and from the bottom up?

On chestday, start with the isolation exercises I mentioned. Not all of them of course, just one or two. So something as follows :

3-5 sets dumbbell flyes
3-5 sets flat bench
3-5 sets incline dumbbell press
3-5 sets forward leaning dips

You can substitute any exercise with something else you might want to do, like weighted push-ups, lying dumbbell pullover or whatever you want.

The low&high cable crossovers are both good exercises, I prefer the low version because it gives you an awesome spread across your whole chest.

 

[Kloofvreter]

Best advice I can give you, is to complain and complain, and let all the others that miss the squatracks also complain.

VA Tygervalley did the same thing. Downgraded from 2 to 1 squat rack back about a year ago. You will see my posts complaining earlier in this thread. Everyone else also kept on complaining.

After a while, they couldn't take it anymore, caved in, and Virgin Active Tygervalley now has 2 squat racks again.

That said, I currently go to VA Wembley square, they still have 2 squat racks, proper dips rack, 3 benches, loads of 20Kg plates, so very happy there still.

Complain complain how the fuk long is that going to take? So I will not be able to do squats until they put a mirror on the wall, which has been in the pipeline since 2011. Fukking long pipeline that. They are clearly turning this into a gym for crossfit bunnies

 

[Salt]

OK - great stuff. I'll give this a go and see how it goes for the month of November. As soon as I can finally start to feel my chest burn instead of my shoulders I will be very happy! Will prob sub the dips for the low cable flyes.

 

[Chicken Boo]

So, any suggestions for a routing of some kind for overall strength using as few machines as possible (preferably zero) please?

Bodyweight training... any time any place

 

[APoc184]

With the overhead press. Do you guys prefer seated or standing?

I find that when I am standing I tend to bend my back way too much because the bar ends up a bit backwards. Whereas doing it seated on an upright bench, I maintain correct form the whole way.
I also tend to give that little bit of a push start with my legs when I am standing and tiring near the end of a set. This is completely removed when doing it seated.

Then one last thing. What light, 15-30min workout can I do on my off days? I know I am suppose to be resting but I don't know what do do with myself on off days. Feels like I'm slacking and I 'm just itching to do something.
Perhaps a decent cardio or core workout?
(My program does not include any individual core or cardio exercises, although I do warm up and cool down on an elliptical trainer before and after each workout).

Am I the only one who kinda gets addicted to the exercise?

 

[MrBuddha]

With the overhead press. Do you guys prefer seated or standing?

I find that when I am standing I tend to bend my back way too much because the bar ends up a bit backwards. Whereas doing it seated on an upright bench, I maintain correct form the whole way.
I also tend to give that little bit of a push start with my legs when I am standing and tiring near the end of a set. This is completely removed when doing it seated.

Depends on what your training/fitness goal is.

If it is part of overall strength, then standing overhead press, since you have to use more energy and use other muscles besides your shoulders to balance and support your body while doing the exercise.

If it is to train your shoulders to develop more strength or mass size, then seating will be better, since you have more energy available, therefore, press more weight than doing standing.

However, with that being said, it seems that you are using too much weight when doing your standing overhead presses, and/or not using correct technique.

 

[APoc184]

Depends on what your training/fitness goal is.

If it is part of overall strength, then standing overhead press, since you have to use more energy and use other muscles besides your shoulders to balance and support your body while doing the exercise.

If it is to train your shoulders to develop more strength or mass size, then seating will be better, since you have more energy available, therefore, press more weight than doing standing.

However, with that being said, it seems that you are using too much weight when doing your standing overhead presses, and/or not using correct technique.

Thanks.

I'm definitely looking to add size and strength so will stick to seated.

I hear what you are saying with the too much weight but even when I tried it with barbell only, my arms tend to reach backwards and as a result my back bends quite a bit. Don't know how I picked up that habit but I will try and correct it over time. But for my workout I will stick to seated for now.

 

[Thor]

So I hear you like your chocolate in powder form?

 

[Orihalcon]

So I hear you like your chocolate in powder form?

 

[Thor]

Chocolate whey protein shake.

 

[MrBuddha]

Thanks.

I'm definitely looking to add size and strength so will stick to seated.

I hear what you are saying with the too much weight but even when I tried it with barbell only, my arms tend to reach backwards and as a result my back bends quite a bit. Don't know how I picked up that habit but I will try and correct it over time. But for my workout I will stick to seated for now.

No problem!

Here is an article comparing seated with standing, as well as dumbbell vs barbell overhead presses.

http://breakingmuscle.com/strength-...ference-between-seated-standing-dumbbell-and-

 

[Batista]

So I hear you like your chocolate in powder form?

How long would all of that last you?

 

[Thor]

How long would all of that last you?

Most of that is not even necessary, please guys don't get the idea you need all that. A good diet and CLA that's all you need and little whey protein goes a long way


But to answer your question that is about a month supply with the exception of a few here and there.

The whey will last me about a month and a little.

 

[RogueTr00per]

No problem!

Here is an article comparing seated with standing, as well as dumbbell vs barbell overhead presses.

http://breakingmuscle.com/strength-...ference-between-seated-standing-dumbbell-and-

Nice! Quite a long read so here's the conclusion from the end of that article for the TL;DR version:

So, what can be gleaned from this study is pretty simple:

An overhead press performed standing versus seated requires more stability.
An overhead press performed standing versus seated results in a lower 1RM.
The majority of overhead pressing exercises requiring the greatest stability (standing and/or with dumbbells) demonstrated greater neuromuscular activity in the deltoid muscles as compared to exercises performed seated and/or with a barbell.
The standing barbell press activates the biceps and triceps brachii to a greater extent than the seated barbell press and either the seated or standing dumbbell press.

 

[Jeffrsnapln]

Anyone know where to get the best deal on an olympic bar and Tri-grip rubberised plates? in PE or CT.

MiFitness.co.za had a good deal and Fizique.co.za has the cheapest plates I've seen, but they are both in JHB ad the shipping kills the price!

 

[stevovo]

Anyone bought the Nutritech Pure Whey, but the one that comes in a bag and not a bottle?

I was up to my albow in protein, but I still couldn't find the damn scoop

 

[APoc184]

Anyone bought the Nutritech Pure Whey, but the one that comes in a bag and not a bottle?

I was up to my albow in protein, but I still couldn't find the damn scoop

I don't even bother looking for the scoops anymore. I just use the scoop from the previous bottle as I open the new one.

Even in the bottles they are sometimes right at the bottom.

When I eventually find the new one I just chuck it away.

 

[RogueTr00per]

Regarding Nutritech scoops for the Pure Whey, when they say the dosage is 2 scoops, do they mean level scoops or heaped scoops?

 

[APoc184]

My container says heaped scoops.

I will weigh the whey tonight to see ho heaped it is suppose to be to get 30 grams.

 

[CodeMaster]

I always make it level