Brother get yourself some Flaxseed oil. But try to get the liquid not the soft gel caps. You need to take in between 20 and 30ml a day. That will oil your joints. And get yourself some KT tape from Dischem. It is about R120 for a 5 metre roll. Then ask someone to help you like this: http://www.kttape.com/instructions/tennis-elbow/ You won't believe what this will do for your elbow or any injury. It is supporting the joints like extra ligaments and tendons. Amazing stuff. Dischem usually don't have the KT tape brand- but they have other brands- ask them for the blue / black / pink kinetic tape. The tape will stay on your arm for about 5 - 7 days. You may bath and shower with it.
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The Bodybuilders Thread!
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Brother get yourself some Flaxseed oil. But try to get the liquid not the soft gel caps. You need to take in between 20 and 30ml a day. That will oil your joints. And get yourself some KT tape from Dischem. It is about R120 for a 5 metre roll. Then ask someone to help you like this: http://www.kttape.com/instructions/tennis-elbow/ You won't believe what this will do for your elbow or any injury. It is supporting the joints like extra ligaments and tendons. Amazing stuff. Dischem usually don't have the KT tape brand- but they have other brands- ask them for the blue / black / pink kinetic tape. The tape will stay on your arm for about 5 - 7 days. You may bath and shower with it.
Thanks for the tip!
I have that type tape at home - use it on our one dogs paws
He drags the back legs when he runs causing them to bleed.
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Wasp_21
Expert Member
So stoked i came across this thread. But i will say i can't read through all 110 pages, so will start off here and get burnt for the first few posts. Started training a month ago - again after skipping winter this year (was flippin cold). I go to gym at 4:30 in the morning, better for metabolism, but this winter was harsh for me. Carrying around 15kg's fat at the moment, weighing in at 95kg's. How do i drop the weight without dropping the muscle. Am staying far away from Cardio, and training as hard as possible, but also need the gain, so eating like hell too. How do i balance it or do i sit tight and the fat will fall? tips please. Eating is healthy, fish, brown rices, fibre, and a lot of lean red meat.
Thanks for the tip!
I have that type tape at home - use it on our one dogs feet
You go daaaawwggg
You trying to do two things at the same time... gain and loose... save yourself the hassle and concentrate on one then the other., which ever is your preference first.
As per my above posts - I'm concentrating on building before loosing, purely because it won't be easy to loose 15-20kg before the end of summer..... so I'll leave the loosing for next winter.
As per my above posts - I'm concentrating on building before loosing, purely because it won't be easy to loose 15-20kg before the end of summer..... so I'll leave the loosing for next winter.
D3x!
Banned
off topic: xrapidx, is the dog fairly old?
Welcome Wasp
The only way you will lose muscle or lean mass from Cardio is when you do 2 hours or more a day, like cyclists. Start by doing cardio preferably in the afternoon if you can, or after your weight session in the morning. When you do your weight session in the morning and cardio in the afternoon you will give your metabolism a double spike. Never do Cardio first and Weight training directly after that.
Your cardio sessions can start at 20 min 3 times a week. Then move them up when you are getting comfortable with the time to 25 minutes, 30, 35 and eventually 40min. Do not go over 40 minutes. You'll drop your fat within 3 months. Within a month and a half if you add a Clenbuterol and Heat cycle.
Two year old yorkie, birth defect - his one knee is buggered, so he can't walk 100% and limps, but when he runs he tends to pull himself with just his front paws, or using only three legs, dragging either one or two paws which end up raw after a short walk on tar.
Got the tape of ebay - I was actually looking for little shoe type things he could wear, but a woman on eBay recommended the tape, bought it and sent it to me
really nice lady. Since then I've found it locally.This is exactly my plan in January.
Hmm... this is depressing - been reading on another site, and following up on their references that its ok for your knees to pass your toes while squatting, the main drive that it damages your knees is not medically sound, and one of the main reasons for it being pushed is it promotes keeping your heals on the ground.
I dropped 40kg off my squat the other day because I just could not get my knees to stay behind my toes on full squat...
Any thoughts over here on this?
I dropped 40kg off my squat the other day because I just could not get my knees to stay behind my toes on full squat...
Any thoughts over here on this?
Don't sacrifice form for weight. Coincidentally I was at the Physio this morning- had my Anterior crucial ligament fixed 2 months ago. She specifically told me not to go over your toes. Knees should look or direct over the 2nd toes (that means feet as wide as shoulders but toes pointing slightly out, sort of a V format, but not too wide.)
You should lean back in to your heals, just pivot at the hip, go down 90 degrees or lower, and push back up out of the heels. With my unique physique I'm struggling to do that in free form. I need to use the Smith machine. What really works nice with the Smith is the fact that you are able to put your feet far forward, and you won't moer backwards
And when you go below 90 degrees, you give the hammies a nice workout too. So my advice- rather go lighter with correct form and do a couple more reps- but when your form is spot on you isolate and target the muscle group you are training, so not that much weight is needed to break the muscle down. As long as you are sore the next day
I like this guys' videos. Very good form: http://www.youtube.com/watch?v=dbxxs1PErLQ
That's what I thought - I'll have a look at the videos at home. blocked here.
Here's the article: http://www.exrx.net/Kinesiology/Squats.html
This is exactly what my form is when I go heavy: http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html - if you look closely at the animation, you can see his knees go over his toes about an inch or two. If I drop the 40kg I manage to do the same depth without my knees going over my toes, but my lower back tends to take strain.
Here's the article: http://www.exrx.net/Kinesiology/Squats.html
This is exactly what my form is when I go heavy: http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html - if you look closely at the animation, you can see his knees go over his toes about an inch or two. If I drop the 40kg I manage to do the same depth without my knees going over my toes, but my lower back tends to take strain.
Wasp_21
Expert Member
Understood. I used to spin midweek for my cardio, so thinking of going back to that, OR take up swimming now that the warmth is returning.
Point taken. I must focus on growth at the moment, and will add 40min cardio via spinning in the morning, once a week. then look at swimming in the afternoons. Good power cardio. I was always worried cardio reduces your muscle mass, because i did the USN Challenge about 2 years ago and lost 20kg's fat, but 6kg's muscle along the way. I looked ripped, but so much smaller than i wanted to. Currently using Myogenic products with thermodrine.
Well - I'm still gaining weight, and I'm quite active... doing Madcows 5x5 strength program:
Mondays : Weights
Tuesdays: Cardio 1hr (20km stationary cycle, 4km jog)
Wednesdays : Weights
Thursday : Cardio 1hr (20km stationary cycle, 4km jog)
Friday : Weights
Saturday : 1km swim... although struggling to get to this
Mondays : Weights
Tuesdays: Cardio 1hr (20km stationary cycle, 4km jog)
Wednesdays : Weights
Thursday : Cardio 1hr (20km stationary cycle, 4km jog)
Friday : Weights
Saturday : 1km swim... although struggling to get to this
Morning Mr Rothman
Welcome and thanks for participating.
Cardio after weights. The reason is you will deplete you glycogen levels / storage when doing cardio. Glycogen stores is basically the muscle fuel you need to push yourself to the max and to squeeze in that extra 2 - 3 reps.When you move on to Weights after that you'll need those glycogen levels to maintain good form, energy, extra reps and endurance, and to traumatize the muscle group you are targeting as far as possible etc. When you do cardio (most people do it on an empty stomach first thing in the morning) and you did not eat 30 -60 minutes before that, you have not kick-started your metabolism. Which means the energy you're burning on the treadmill or bike will most likely be lean mass and not fat.
But when you start with weight training, you'll have the extra energy and stamina to do that last 2 -3 reps in a set, and it is only really then where you feel the burn when your results start.
There is a more scientifically explanation which I'll search and post if you are interested.
The long and the short is to do weight training first, and cardio 2nd, either directly after weights or preferably in a later session that same day to spike your metabolism twice.
And eat before you train- at least 40 -60 minutes to ensure good absorption of your food and energy, and when you do push hard you won't experience nauseousness. This is soooo important. I always thought if you train on an empty stomach you'll burn fat for energy, but the truth is you will rather burn muscle and lean mass, as it is easier for the body to utilize these.
Fat deposits are made for survival and tough times..... we are programmed like that. And the last place you'll make a withdrawal (money and fat wise) is from your deposits / savings. It is suppose to keep you through the cold and other extreme weather conditions we used to endure thousands of years ago.
So you need to activate your fat burning mode- and the easiest to do that is to mimic they way our predecessors lived and survived. Break down the muscle first (which can be compared with the hunt and the chase over mountains) and then cardio which will utilize your fat deposits for energy and "survival" which were stored for the maar jare
That is why we store and show fat first (stomach, bum, handles) and loose the fat last in those problem areas.
To strengthen your core the king of core exercises is definitely squats and 2nd deadlifts. If you do bent over rows(think that is what they call it) with a slight bend in the knees it will not only strengthen your back but your core and abdominal muscles as well.
Honestly in my opinion- cut back on the treadmill to 30 minutes but do your resistance training first.
Cardio will make you smaller but your shape will stay the same. If you look like a pear and you do cardio only you will look like a smaller pear.
When you do weight / resistance training you can target each area separately and work on your weak spots to bring everything in to balance.
And your edit is the cliche most guys and girls use or believe. "I don't want to be huge, just good looking and fit" I promise you the amount of time and effort we put in to gym will never get you HUGE. And the HUGE guys are really not that huge. It's all an illusion. They are huge for their frames. But the BBuilding competitions start in weight range from 50 -60 kg. 60 -70, which is where the most guys fit, 70 - 80, 80 - 90 and then the 90+ category but those guys usually don't tip the scales over 100kg. I'm sure you know who Jay Cutler is. He is the "biggest" and been world champ / Mr O four times. His pictures look like he is a 170kg beast, but his weight is 124kg.
I weighed 165kg a year ago before I started training again. My wife told me: Please don't get as big as these okes. I told her don't worry, for me to get that big I have to loose 65kg
Good luck and keep us posted
Welcome and thanks for participating.
Cardio after weights. The reason is you will deplete you glycogen levels / storage when doing cardio. Glycogen stores is basically the muscle fuel you need to push yourself to the max and to squeeze in that extra 2 - 3 reps.When you move on to Weights after that you'll need those glycogen levels to maintain good form, energy, extra reps and endurance, and to traumatize the muscle group you are targeting as far as possible etc. When you do cardio (most people do it on an empty stomach first thing in the morning) and you did not eat 30 -60 minutes before that, you have not kick-started your metabolism. Which means the energy you're burning on the treadmill or bike will most likely be lean mass and not fat.
But when you start with weight training, you'll have the extra energy and stamina to do that last 2 -3 reps in a set, and it is only really then where you feel the burn when your results start.
There is a more scientifically explanation which I'll search and post if you are interested.
The long and the short is to do weight training first, and cardio 2nd, either directly after weights or preferably in a later session that same day to spike your metabolism twice.
And eat before you train- at least 40 -60 minutes to ensure good absorption of your food and energy, and when you do push hard you won't experience nauseousness. This is soooo important. I always thought if you train on an empty stomach you'll burn fat for energy, but the truth is you will rather burn muscle and lean mass, as it is easier for the body to utilize these.
Fat deposits are made for survival and tough times..... we are programmed like that. And the last place you'll make a withdrawal (money and fat wise) is from your deposits / savings. It is suppose to keep you through the cold and other extreme weather conditions we used to endure thousands of years ago.
So you need to activate your fat burning mode- and the easiest to do that is to mimic they way our predecessors lived and survived. Break down the muscle first (which can be compared with the hunt and the chase over mountains) and then cardio which will utilize your fat deposits for energy and "survival" which were stored for the maar jare
That is why we store and show fat first (stomach, bum, handles) and loose the fat last in those problem areas.
To strengthen your core the king of core exercises is definitely squats and 2nd deadlifts. If you do bent over rows(think that is what they call it) with a slight bend in the knees it will not only strengthen your back but your core and abdominal muscles as well.
Honestly in my opinion- cut back on the treadmill to 30 minutes but do your resistance training first.
Cardio will make you smaller but your shape will stay the same. If you look like a pear and you do cardio only you will look like a smaller pear.
When you do weight / resistance training you can target each area separately and work on your weak spots to bring everything in to balance.
And your edit is the cliche most guys and girls use or believe. "I don't want to be huge, just good looking and fit" I promise you the amount of time and effort we put in to gym will never get you HUGE. And the HUGE guys are really not that huge. It's all an illusion. They are huge for their frames. But the BBuilding competitions start in weight range from 50 -60 kg. 60 -70, which is where the most guys fit, 70 - 80, 80 - 90 and then the 90+ category but those guys usually don't tip the scales over 100kg. I'm sure you know who Jay Cutler is. He is the "biggest" and been world champ / Mr O four times. His pictures look like he is a 170kg beast, but his weight is 124kg.
I weighed 165kg a year ago before I started training again. My wife told me: Please don't get as big as these okes. I told her don't worry, for me to get that big I have to loose 65kg
Good luck and keep us posted
Exactly my point from this post:
And your edit is the cliche most guys and girls use or believe. "I don't want to be huge, just good looking and fit" I promise you the amount of time and effort we put in to gym will never get you HUGE. And the HUGE guys are really not that huge. It's all an illusion. They are huge for their frames. But the BBuilding competitions start in weight range from 50 -60 kg. 60 -70, which is where the most guys fit, 70 - 80, 80 - 90 and then the 90+ category but those guys usually don't tip the scales over 100kg. I'm sure you know who Jay Cutler is. He is the "biggest" and been world champ / Mr O four times. His pictures look like he is a 170kg beast, but his weight is 124kg.
I weighed 165kg a year ago before I started training again. My wife told me: Please don't get as big as these okes. I told her don't worry, for me to get that big I have to loose 65kg
When you really get lean and ripped you will feel too small, and that is why BBuilding and supps are a multi billion industry. They will never be big enough
Hehe! This had me LOL! Thanks for the advice. I'll keep you guys posted.
I am currently weighing about 85kgs, and although I don't have too much of a "boep", like I mentioned, I just don;t have a lot of muscle definition, hence starting the weight training. I make a point to eat before I do any exercise, even if it is just some tuna or oats if it's in the morning.
In any case, thanks again for the very informative post.
No problem brother good luck Oats is very good for pre workout. Like mentioned in a previous post. Mix 50 - 70 gram of raw oats with a good protein shake and a hand full of raisins, some ice cubes and water in a blender.
Won't get a better preworkout than that- and the fine raw oats ensures long slow and sustained release of energy.
Oats is very good for pre workout. Like mentioned in a previous post. Mix 50 - 70 gram of raw oats with a good protein shake and a hand full of raisins, some ice cubes and water in a blender.Won't get a better preworkout than that- and the fine raw oats ensures long slow and sustained release of energy.
Wasp_21
Expert Member
Was reading in earlier posts about calipers. Will see if i can find them around here and get measuring. For USN challenge i just used the gym's electronic thing, but it varied so much between days, i wonder how accurate it actually was. I would really like some advice on how to bulk legs. Usually, for the irrits at gym, it's the body part nobody focuses on (you know the type - in gym to build - Chest/Shoulders and arms (usually only biceps)) but for me it's my main focus. I CANNOT get the growth and size on my calves. It's stupid frustrating. Doing Calf raises every second day, with slow repeat cycle + donkey lifts. Calves are hard as rock, but won't grow.
Wasp calves are one of the most difficult parts to grow. Luckily I'm genetic gifted there but walked on my toes all my life- think that plays a part in it. Training your calves every 2nd day may result in overtraining. You need at least 3 days recovery between muscle groups, or you'll just break the muscle down.
I'm a big fan of MIke MEntzer's training techniques when it comes to legs. This is nice to read: http://www.trulyhuge.com/mikementzer.htm
And this is how he trains calves- http://www.youtube.com/watch?v=22QQfUrLo-o&feature=related You may check part I and II as well for more leg tips.
I've read stories online about pro BBuilders following this method for calves and they reported growth of up to an inch during the first month!
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