The Bodybuilders Thread!

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Cool. I meant run at gym and then workout thereafter. I usually do about 10-15mins on either treadmill and bike, and then abs, biceps, triceps, pecs etc. afterwards. I don't want to bodybuild, just build a bit of muscle and have a good physique. I generally feel fine the next day, maybe a little stiffness, even after working quite hard, and I want to go everyday, but not if it is going to be unhealthy.
 
It depends on the level of activity in gym... If you are starting and want to grow muscle you will be doing heavy lifts that will drain your body so you will only be able to go to gym 3 times a week if you wish to recover and stay healthy. On the other hand, if you were to go to gym to stay fit, ride a bike, do a few bicep curls and go home, it is perfectly fine and safe to gym every day. Just don't expect to get anywhere soon (accept getting fitter and building stamina)!

You will know when your body needs rest. Give it the rest it needs either by sleeping more, or by taking every second or third gym day off to relax. A tired body stands a higher chance of falling ill with a cold or flu for instance. Then you will have to stay away from gym for longer than one day ;)
 
Chris_H said:
It depends on the level of activity in gym... If you are starting and want to grow muscle you will be doing heavy lifts that will drain your body so you will only be able to go to gym 3 times a week if you wish to recover and stay healthy.
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This is true, I go only 3 times a week. If I've been doing deadlifts (quite intense, my last set is a lift of 260Kg, then I work it down again), I can't gym the next day, and even some times the day after that as well. Same goes for squats and legpress. Chest and arms/shoulders doesn't have the same 'draining' effect on me, probably because it is not the large muscle groups involved.
 
Slootvreter said:
This is true, I go only 3 times a week. If I've been doing deadlifts (quite intense, my last set is a lift of 260Kg, then I work it down again), I can't gym the next day, and even some times the day after that as well. Same goes for squats and legpress. Chest and arms/shoulders doesn't have the same 'draining' effect on me, probably because it is not the large muscle groups involved.
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Nice lift there! I haven't done a one rep max in almost 4 months :(
 
Chris_H said:
Nice lift there! I haven't done a one rep max in almost 4 months :(
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Note: The 260 is only one rep! I do it like this:

Warm up: Rowing machine 10min.

20 reps of 60Kg
20 reps of 100kg (I'm planning to drop this one, because it only makes me tired :o)
15 reps of 140kG
10 reps of 180Kg
4-5 of 220
1 of 240
1 of 260

and then about 3 more of 220 and that's it for the day.
 
I want to build muscle but at the same time I don't want to use free weights, I would rather use the machines, is this ok?
 
Pooky said:
I want to build muscle but at the same time I don't want to use free weights, I would rather use the machines, is this ok?
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No - I prefer free weights. They work muscles independently eg. when benching on machine, one arm/pec will help the other weaker one. When using bars or dumbells each arm/pec has to work on its own...

Edit: Also machines usually don't have high weights and restricts movement. You will however use machines for some exercises. But to build muscle you want to do Bench, Deadlift and Squats.
 
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Its good to see people take time to offer advise, espec Chris H:)

I've only started to gym with the intention of putting on mass/muscle. 2 months in and I've gained about 3kg (77 to 80kgs). I've done this by trying to lift heavier (though I need to work on techniques cos my back normally suffers), and I eat more than before (still working on a specific diet plan).

My biggest dilemma is my training routine. I'm not sure if I should target specific body parts on specific days (e.g back/shoulders Thurs and Chest/arms Frid, etc) or do compound exercises such as squats (and the frequency of those??). Oh I just started with USN Mass builder:( - Should have read the forum first.

What exercise route would you guys recommend to build muscles. Also how much cardio should be involved if you trying to gain muscle. Thanks
 
Sapcat said:
Its good to see people take time to offer advise, espec Chris H:)
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:D I am in love with bodybuilding so I don't mind at all helping other people out. At your stage you should do heavy lifts 3 days a week. Heavy lifts usually increase strength but for a beginner it also builds muscle. You should be doing lots of squats, dead lifts and bench presses. You probably hurt your back because of bad form and lack of sufficient warm up sets. The only way to learn proper form is to watch and learn. Watch the big guys in your gym while they work out (don't stare while the are flexing or resting coz that might come off as gay and in a gym you will get sorted out fast lol - I've seen it). I will PM you a beginners routine that works on 90% of people to gain strength and muscle mass. Eating right is also very important as you might have read in this thread.
 
YO guys im looking to rip ... but how do i go about this??? Aparently lots of light waight sets??
 
Roughly - I have posted a macro of my diet in this thread before and should be under my photos... although I think that was at 95Kg and I am now at 99Kg.

Bulking:
750Kcal a day more than required to maintain weight, at least 300g of protein a day

Cutting:
500Kcal a day less than required to maintain weight, at least 400g of protein a day
 
How do you guys deal with injuries and joint pain, especially with such big weights and gyming so regularly? I have developed 'golfers elbow' or rather medial epicondylitis. Which means I cannot gym my upper body more than twice a week, cannot do any bicep exercises and only limited back. If I do, even small weights, my elbow will get continually worse until I have to sit out for a month or two waiting for recovery.

So all I do now is gym twice a week just to maintain the muscle I have, but it's very demotivating I must admit.
 
I've seen and read about a few people (even on here) that have gymed for months and months and have no result. I think 4cer hmself said there was little difference in 4 months.

I also remember my uncle gyming with all this fancy home equipment (his nickname was 'bones' ...) and shakes etc - but nothing ever happened after all this work.

Then lastly I see all these guys walking and running on the way to work - and they're all fat :/

Are there some people who simply can't build / lose weight ?
 
Dolby said:
I've seen and read about a few people (even on here) that have gymed for months and months and have no result. I think 4cer hmself said there was little difference in 4 months.

I also remember my uncle gyming with all this fancy home equipment (his nickname was 'bones' ...) and shakes etc - but nothing ever happened after all this work.

Then lastly I see all these guys walking and running on the way to work - and they're all fat :/

Are there some people who simply can't build / lose weight ?
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Cause its a waste of time exercising if your diet is wrong... and taking a shake doesn't make your diet right... you need to eat the right amount of food, with enough protein, carbs, etc - else its running Octane 91 in F1 car and wondering why its not working to well...

Also - you need to define exercise - I go to gym, and I sweat my ass off - I see so many people that are there, but do hardly anything - they peddle away on the stationary bikes leisurely at a resistance setting of one - not even breaking a sweat -and then wonder why gym doesn't work...
 
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