DigitalSoldier
Honorary Master
I am so glad its finally getting colder at night... more and more people don't want to go to the gym at night and more open machines for me 
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The Bodybuilders Thread!
- Thread starter Tamerlane
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I am so glad its finally getting colder at night... more and more people don't want to go to the gym at night and more open machines for me
Lol, your lucky. Seems to be the opposite at my gym. Its like everyone is flocking in just for the body heat! Earlier tonight guys were literally just standing in the weights section mxiting or whatever on their cellphones, not once touching a weight!
Stefanmuller
Expert Member
Not tha I know anything, so I'm replying to say what I use/used, and also kind of to ask it its good. I started off with USN Muscle Fuel STS shake, combined with Phedra Cut Hardcore capsules. What is crappy is that the USN Muscle fuel tub is like half full with powder, and if lucky, will give you 17 servings. Combined with the PhedraCut Hardcore and my 4day training routine, I must say that after 2 months nothing "hardcore" really happened, but it set me back about R750. Oh, I also used the PhedraCut sachets with water for a energy boost (it gives a bit of energy and jump starts the PhedraCut fat burning/fat utilising process) when I wake just before gym.
This week I had to restock again, and obviously there are so many stuff on the market, that I did not know what to take, but I wanted to try out a different shake. So, propably not the best move, I asked the pharmasist a few pointers. I guess the best is to ask a gym expert, but anyways, she told me that Evox Lean Pro is quite popular if you like to get a leaner, harder body....kind of what I want because I want to get rid of some flab, and get a more toned body but without burning away the muscle. It is 80% protein, low carb. http://www.evox.co.za/All-Products/Weightloss/LEAN-PRO.aspx . Plus, you get this tub shake, which has 37 servings vs the 17 from USN, plus a 20 capsule tub of Evox CLA softgel fatburner, which is kind of the same as PhedraCut. All this for R219.
I'll wait and see how this goes for the next month......by the way, I get up at 5:45 in the mornings, and have one of thos USN Phedracut sachets with water or just 2 capsules, and then hit the gym, or otherwise just hit the gym without eating anything. Thereafter, when I get back I have my shake and about hour after that have a small breakfast like a fruit and fat free/low-fat yoghurt. Am I supposed to have a full meal before going to gym?
Goliath
Expert Member
Thanks guys, just had a look on supplementworld.co.za, their prices isn't too bad if you compare it to retail outlets. Will probably go with EvoX or WAR, will see how it goes!
What are your goals? what you wish to achieve determines what advice should be given.
Also what are you stats? height, weight, lifts, etc.
What does your current workout and split look like?
What does your diet look like?
See, if your goal is strength and size then training first thing in the morning on an empty stomach or a sachet just will not do. If its simply for fat loss and your workout consists mainly of cardio, little actual weightlifting and is short in duration then its not as much of a concern.
Quick question, I'm not a body builder 
But I'm looking to get more ripped, is it better to lift heavier weights with fewer reps or lighter weights with millions of reps. I've done some reading that heavier weights and fewer reps are better for building muscle? One more question - is it better to do the exercise really really slowly or do it quickly - obviously keeping the movement controlled.
But I'm looking to get more ripped, is it better to lift heavier weights with fewer reps or lighter weights with millions of reps. I've done some reading that heavier weights and fewer reps are better for building muscle? One more question - is it better to do the exercise really really slowly or do it quickly - obviously keeping the movement controlled.Quick question, I'm not a body builder
The more explosive the movement the more motor units recruited and so more fibers are stimulated resulting in faster gains. Explosive doesn't mean uncontrolled though. For example with the bench press (you should learn to get the set up right for this) you would lower the bar in a controlled but neither slow or fast motion and then press explosively. If you working with a weight that is heavy for you then obviously it will seem slow but you are still pressing as fast as you can.
Both low reps and high reps have their place. Some muscles respond better to different things. For instance, my triceps (I think most people's are?) are fast twitch dominant so they respond better to heavy sets like weighted dips, close-grip bench, reverse-grip bench, etc. Quads are usually slow twitch dominant. I would simply start with heavy weights and towards the end of the workout o higher reps with isolation movements.
Slow reps do have their place though so don't rule them out completely. Ok so you want to get ripped. This is simply achieved by having low body fat. So if your goal is to look like the guys from twilight then just diet down but if by ripped you mean actually have muscle AND be defined then you have gain the mass and then achieve low body fat. If you have the genetics then you could gain the mass without the fat but if you are anything like me then getting a lil soft along the way is just a part of it all. Get your nutrition dialed in along with your workout and you should be fine.
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Thanks for the advice man! Pretty much exactly what I wanted to know.
No problem. BTW, I'm not sure if it was clear in my post so I'll just briefly explain it better, just in case you understood is wrong. When I wrote that some muscles are fast twitch and some are slow twitch I did not mean that fast twitch respond to fast reps while slow twitch respond to slow reps. Fast twitch fibers respond to HEAVY weight while slow twitch fibers respond better to LIGHTER weight with HIGHER reps.
As I understand it, you will need to have the muscle mass, but with as little body fat as possible.
For those who haven't heard yet and are interested, Roelly Winklaar won the New York Pro Mens Open and Ben English won the 202 again. Pics are up on musculardevelopment.com. Also, our very own Marius Dohne took 9th. Top ten is pretty damn good!
LiquidSword
Member
Hi Guys! I want to bulk up...are there any affordable supplements that you can recommend and what to eat etc. to gain maximum results. I had a major operation at the beginning of this year and lost a lot of weight, I have a feeling I'm going to have to stuff my face with food as I don't gain weight easily. Thanks in advance.
Yea, if you have trouble putting on weight and don't mind putting down the cash for it then Optimum Nutrition's Serious Mass is a great weight gainer. I think the pack recommends you take 4 scoops but don't do that. Start with 1 or 2 and see how you do with that. I would also split the scoops out throughout the day, something like half a scoop 40 minutes before gym, half a scoop after and another two halves throughout the day.
I used to get quite a big insulin crash when I took a whole scoop at a time and if I took 2 at a time that pretty much put me straight to sleep haha. Supplement on that and then have your other meals as you would. I would recommend 2g of protein per lb of bodyweight if you want to gain. Obviously if you are fat its a bit different but you get the idea. Btw, the scoops are like buckets lol you will see what I mean if you buy it. There are other weight gainers but I really do recommend this one for people having trouble getting down enough calories.
Kloofvreter
Honorary Master
I just chow.
Lots and lots. Works for me. But then again, I'm not exactly ripped (although that's not what I'm working towards). I find all these shakes and powders and stuff only works up to a point, the real benefit shows if you're juicing up. 
This is a question for the big deadlifters here. So end of last year my max was 230, then I stopped pulling all together and now I've recently started again. Naturally it was down from the last time I pulled but I'm back up again now and currently at 220x4. I'm quite confident that this coming Friday I will make 220x5. I've jumped aboard a challenge for a 250 pull by September, but personally I'm shooting for 280 (I feel like 250 is around the corner).
In order of the weeks since I've started doing them again, the working sets have looked like this:
W1 - 160x10
W2 - 180x10, 220x3
W3 - 220x4
So it only took me 3 weeks to get back to where I left off. I know that now progressing on it will be hard again so my question is this. Do I keep pulling 220 each week and try and add a rep every time or should I change down to say 200 every second week?
In order of the weeks since I've started doing them again, the working sets have looked like this:
W1 - 160x10
W2 - 180x10, 220x3
W3 - 220x4
So it only took me 3 weeks to get back to where I left off. I know that now progressing on it will be hard again so my question is this. Do I keep pulling 220 each week and try and add a rep every time or should I change down to say 200 every second week?
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