The Bodybuilders Thread!

[Wasp_21]

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!

Fantastic. My understanding was 48hr break between trained body parts. This causes constant tearing of the muscle fibre, but then it's imperative to rest over the weekend for growth to repair. I will take note of your post and give attention to the tips. Thanks again.

 

[RogueTr00per]

How hard should one push in the weights dept, if one is only looking to maintain whilst focusing on dropping body fat via cardio? What do u guys consider doing just enough for maintenance?

My problem is i want and need to get bigger but my body fat at 20% is just too high for my liking. I guess i am skinny fat.

 

[Ondier]

How hard should one push in the weights dept, if one is only looking to maintain whilst focusing on dropping body fat via cardio? What do u guys consider doing just enough for maintenance?

My problem is i want and need to get bigger but my body fat at 20% is just too high for my liking. I guess i am skinny fat.

Howzit Ryan

Maintenance only will be lighter weights with more reps- in the region of 20 - 35 reps every set, around 4 - 5 sets of each exercise. This will also make you loose bf as this type of traing results in stamina and can be compared to cardio in a way.

Medium weights in the range of 8 - 12 reps are best for BBuilding. You need to have good form, try and squeeze or contract the muscle you while are training (ex bicep curl, squeeze when fully curled for a second or two, and tricep extensions or pulldowns, squeeze the tricep when arm fully extended) and think about the muscle you are training, they call it the mind - muscle connection and some believe this will give better results when concentrating on the muscle. The clever people call it maximum muscle activation.

Heavy weights in the range of 4 - 6 reps will yield power. Results won't be too much BBuilding, but your strength will increase.

Some bbuilders believe you should vary between all three of the above, concentrating mostly on the 2nd style, but as long as the muscle keeps on guessing and you don't fall in a set routine, everything should be fine.
When you are not sore any more on the following day, change your routine as we usually think it doesn't get sore any more because we are getting fit now, but the real reason is your body got used to the strain and adapted.

It must be sore and stiff the next day or especially the 2nd day after training princesses

 

[D3x!]

i rarely am stiff the next day or the day after for that matter, will try concentrate on the muscle and squeeze it and see it i get better results.

 

[Ondier]

OK, another noob question, but when starting with weight training, how heavy should you start off with? Do you start with whatever you can lift comfortably and progress from there, or do you start with wherever you need to put in a little extra effort? Or should I alternate between low weight/high rep and vice versa?

Start with a comfortable weight. If you want to build and you go for the 12 rep range, your weight should be of such a manner that the 12th rep is just manageable, failure or close to failure. When you reach your 4th or 5th set,, your weight will be much lighter but your 12th rep must still be barely manageable.

And leave your ego at home. This will ensure good form and prevent injury.

Remember- When bbuilding, you don't have to bench 500kg, you only need to look like you can

 

[xrapidx]

I think it depends on your requirements - what you want to achieve.

I prefer strength training...so my reps are usually pretty low - and the weights as heigh as possible.

 

[xrapidx]

I'd go for the medium rep range then, 8-12.

 

[Wasp_21]

Hehe! I hear you man! No worries, I'm taking it slow and want to do it right, hence the questions (and there will be a lot more to come)...



Thanks man, ya, makes sense. For now I just want to get some definition so I don't look like Morph, and take it from there.

And for those who don't know Morph...

I don't want to sound like the Dalai Lama, but listen to your body. It will tell you if you have trained enough, if your form is good and definately if you are eating right. You'll tune into your bosy requirements fairly quick. Just be careful not to push too hard in the first 2 weeks, or you might have serious cramping.

 

[srothman]

Shot, thanks guys

 

[D3x!]

just got my stuff

the post office is a nightmare, i know it isn't your fault Ondier but sheesh they are full of crap, they ended up routing it to the wrong post office and thus took until today but now happily received.

man that chocolate smell is potent, cant wait to taste it! nice labeling and re-packaging btw

*also Ondier if i may make a suggestion: perhaps for jhb/pta/midrand etc you might want to take a look at using someone like courier guy/ fastway couriers for deliveries, will cost prob around the same, take the post office out the equation and means you dont need to make a trip to the post office as they will collect from you.

 

[xrapidx]

Looks like I stuffed up my lower back this morning with dead lifts- bloody sore now - I recall my spotter screaming "lower back" at me twice.

Anyone have any tips on quick recovery? I'm usually so damn careful with my back.

 

[Ondier]

just got my stuff

the post office is a nightmare, i know it isn't your fault Ondier but sheesh they are full of crap, they ended up routing it to the wrong post office and thus took until today but now happily received.

man that chocolate smell is potent, cant wait to taste it! nice labeling and re-packaging btw

*also Ondier if i may make a suggestion: perhaps for jhb/pta/midrand etc you might want to take a look at using someone like courier guy/ fastway couriers for deliveries, will cost prob around the same, take the post office out the equation and means you dont need to make a trip to the post office as they will collect from you.

Thanks brother- glad you like it YEs we do most of the Pta and JHB deliveries ourselves but my drivers where occupied. But will look in to that thanks bud

 

[Ondier]

Looks like I stuffed up my lower back this morning with dead lifts- bloody sore now - I recall my spotter screaming "lower back" at me twice.

Anyone have any tips on quick recovery? I'm usually so damn careful with my back.

Eish. Had the same last week. What works for me is a panamor or voltaren before I go to sleep. But the king of fast recovery is ice. GEt yourself a couple of these paper or polysterene cups they use with kids' parties. Fill it with water and put it in the freezer.

When it is frozen, take it out and tear about 1 - 2cm off at the top. Then ask your GF or someone to help. You just turn it over and hold on to the "bottom" part. They must apply pressure and massage the sore parts with the cup. And they can go hard and deep in to the muscle as they have a nice grip. AS the ice melts just tear off a bit more.

Good luck brother!

 

[D3x!]

Ondier how much do you recommend mixing? For example with evox I took as directed 2 scoops which they say is 32g, if I take 3 scoops of your weigh it equals 24 gram, I think their measurement is out so say I take 24 grams of whey more or less how much water?

 

[D3x!]

Also xrapidx you can try dicloflam or cataflam

 

[xrapidx]

Ondier how much do you recommend mixing? For example with evox I took as directed 2 scoops which they say is 32g, if I take 3 scoops of your weigh it equals 24 gram, I think their measurement is out so say I take 24 grams of whey more or less how much water?

Get yourself a scale. And then the amount you take would depend on your calorie requirements, eg, after workout I have 60g whey + 90g dextrose. Before bed I only have 45g whey with water. For breakfast, 60g whey with 75g oats.

The amount of water is taste dependant.... However you like it.

 

[D3x!]

I have a scale that's how I worked out that 2 evox scoops cannot be the 32g they say it is.

What I need to know is say with your 45g whey how much water do you mix? Then I can more or less work out how much I should mix for it to be good.

 

[Wasp_21]

Eitsa, remembered previous posts of form and control in squats, and i can NEVER get the right form, must be crappy knees or something. In any case, did squats off the hack machine this morning. Flippin wicked. Weight drops significantly, but the focus on the thighs is brilliant. have a serious jelly leg problem today.

 

[D3x!]

never mind found a nice ratio

 

[xrapidx]

Eish. Had the same last week. What works for me is a panamor or voltaren before I go to sleep. But the king of fast recovery is ice. GEt yourself a couple of these paper or polysterene cups they use with kids' parties. Fill it with water and put it in the freezer.

When it is frozen, take it out and tear about 1 - 2cm off at the top. Then ask your GF or someone to help. You just turn it over and hold on to the "bottom" part. They must apply pressure and massage the sore parts with the cup. And they can go hard and deep in to the muscle as they have a nice grip. AS the ice melts just tear off a bit more.

Good luck brother!

Actually sitting with an icepack now - I'll get my other half to do a massage tonight

Also xrapidx you can try dicloflam or cataflam

Thanks ... think I've tried cataflam before.

I have a scale that's how I worked out that 2 evox scoops cannot be the 32g they say it is.

What I need to know is say with your 45g whey how much water do you mix? Then I can more or less work out how much I should mix for it to be good.

I usually pour just under the same amount of "space" that the whey takes up in the shaker - so if the whey takes up 2/10's... I add just under 2/10's of water... don't like it too watery.