The Bodybuilders Thread!

[RanzB]

Finally got back to the gym after a couple of months out. My arse is sore.

 

[Y'all Qaeda]

Finally got back to the gym after a couple of months out. My arse is sore.

You misspelt prison.

 

[Thor]

I've seen a few people do shoulder press type things with the calf raises machine...

I do that too

 

[RanzB]

You misspelt prison.

I said arse, not anus.

 

[Y'all Qaeda]

I said arse, not anus.

I can't comment on their aim, don't know if the prison was dark..

 

[Necropolis]

I do that too

I thought it looks a bit, odd.

But I suppose whatever works.

One thing that really annoys me at the gym is when people commandeer a specific piece of equipment for hours - the cables seem to be a favourite for doing this.

 

[prod]

I've seen a few people do shoulder press type things with the calf raises machine...

I like doing that sometimes

 

[APoc184]

Like this?

Using a shoulder press machine for shrugs?

 

[xrapidx]

What about bench press in the squat rack?? I saw that on the weekend...

Yeh - seen that too... lying on the floor using the safety catches ... no real movement there.

My favourite is still the guy doing pull ups on the lat pull down at VA Century City

 

[The Voice]

What about bench press in the squat rack?? I saw that on the weekend...

Only two squat racks at my gym. I'd lose my ****...

 

[prod]

Like this?

Using a shoulder press machine for shrugs?

lol! I mean that's really stupid and not safe at all. also damaging to the machine I suspect...what a tit ;D

 

[JerryMungo]

Sugar vs Fat: Which is worse?
http://www.dailymotion.com/video/x1a...rmac_lifestyle

1hr BBC documentary.
Training without carbs is catabolic... your body takes protein, converts it to aminos which are in turn converted to sugar.

Also, after a month on LCHF, the first guy has become pre-diabetic.

 

[rayven_king]

it cant be more annoying than curls in the damn squat rack

 

[APoc184]

Okay I'm back.
Current program is as follow:

Day 1:
Flat Bench
Dips
Flyes
Incline Dumbbell Press
Skull Crushers

Day 2:
Wide grip pull ups
Barbell rows
Deadlift
Concentration Curls
Barbell Curls

Day 3:
Standing Military Press
Lateral raises
Bent over lateral raises
Standing row
Shrugs

Day 4
Squats
Lunges
Stiff legged deadlifts
Hack squats
Calf raises

I do Day 1, Day 2, REST, Day 3, Day 4, REST, and then from Day 1 again.

I do 5 sets x 6 reps of each exercise. In the beginning I did 3 x 12. I have been switching it to 4 x 10 for the last month or so with regards to hypertrophy.

The verdict is still out with regards to strength vs hypertrophy programs. Most of the new findings are that heavier/low rep sets are better for packing on muscle. So not sure if changing between high and low rep sets are really such an option to change things up.

 

[JerryMungo]

Okay I'm back.
Current program is as follow:

Day 1:
Flat Bench
Dips
Flyes
Incline Dumbbell Press
Skull Crushers

Day 2:
Wide grip pull ups
Barbell rows
Deadlift
Concentration Curls
Barbell Curls

Day 3:
Standing Military Press
Lateral raises
Bent over lateral raises
Standing row
Shrugs

Day 4
Squats
Lunges
Stiff legged deadlifts
Hack squats
Calf raises

I do Day 1, Day 2, REST, Day 3, Day 4, REST, and then from Day 1 again.

I do 5 sets x 6 reps of each exercise. In the beginning I did 3 x 12. I have been switching it to 4 x 10 for the last month or so with regards to hypertrophy.

The verdict is still out with regards to strength vs hypertrophy programs. Most of the new findings are that heavier/low rep sets are better for packing on muscle. So not sure if changing between high and low rep sets are really such an option to change things up.

That's just it - if you don't shake it up, you plateau. Your body adapts.

 

[APoc184]

That's just it - if you don't shake it up, you plateau. Your body adapts.

I get the whole plateau thing. And why change is needed. That is why I want to try out a new program. Perhaps new exercises. I'll read up on supersets and drop sets as mentioned earlier.

I'm just saying that all the latest articles I read say that hypertrophy is not specific to the 12 rep range. Heavier weight with less reps had a bigger impact it seems.

It really is all so confusing and there is so much stuff out there. Time under tension, muscle fiber recruitment, hypertrophy, etc...

 

[JerryMungo]

I get the whole plateau thing. And why change is needed. That is why I want to try out a new program. Perhaps new exercises. I'll read up on supersets and drop sets as mentioned earlier.

I'm just saying that all the latest articles I read say that hypertrophy is not specific to the 12 rep range. Heavier weight with less reps had a bigger impact it seems.

It really is all so confusing and there is so much stuff out there. Time under tension, muscle fiber recruitment, hypertrophy, etc...

Agree, it's best to stick with what works for you which unfortunately takes time to figure out.

 

[xrapidx]

Anyone take anything for cramps?

Swimming 3km a day and its making my calves and hamstrings cramp terribly.

 

[RogueTr00per]

Sugar vs Fat: Which is worse?
http://www.dailymotion.com/video/x1a...rmac_lifestyle

1hr BBC documentary.
Training without carbs is catabolic... your body takes protein, converts it to aminos which are in turn converted to sugar.

Also, after a month on LCHF, the first guy has become pre-diabetic.

:wtf: Say what Btw, the link is now 404 :erm:

 

[CodeMaster]

I posted my routine a while ago, which is actually a Mike Matthew BLS program. 99% free weights, and focuses on compound exercises, working in the 80-85% of 1RM. Most exercises are 3x6 reps.