The Bodybuilders Thread!

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Tinuva said:
I dunno, I haven't done it much, but it is in the program I started recently...

Now the previous year, I have done almost exclusively only overhead barbell presses for shoulders, and my shoulders have no problems whatsoever, and they have grown, so this guy might be on to something. I for one don't want my shoulders to get hurt now, so I am looking at what else I can do for shoulders on my hypertrophy days.

Options are Lumberjack Press or 3-way Laterals. I am leaning towards doing 3-way laterals instead of the upright rows, though I might have to change the order around a bit in my program. According to another article on bb.com, one should work the rear delts 1st, then the middle and lastly the front delts.
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Well over head press he said if you bring your arms forward then it's okay. But for upright rows he said its outright bad. I've been doing both for months without issue.
 
reactor_sa said:
Well over head press he said if you bring your arms forward then it's okay. But for upright rows he said its outright bad. I've been doing both for months without issue.
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Well according to him, its not that the exercise directly hurts you, its that they start to let your muscles grow in a way, that will cause problems later down the road, at least that is my understanding of it. So I am guessing, either you will have problems down the road, or you will have no problems, not sure, but at least you can correct the other exercises.

OH wait, this is not new news....

from Five Exercises You MUST Avoid If You Want To Stay Injury-Free!
1. Upright rows

Internal rotation itself is not necessarily bad for your shoulders. The problem comes when you raise the arms up and add resistance in that position. Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder.

This may not hurt immediately; it may not even hurt for a long, long time. The problem is the tendon will gradually become worn down and damaged. You may not even know you have a problem until one day the tendon snaps!
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I need to get my rear delts up to scratch, I cant understand why i'm lagging in that department.

My shoulder routine is as such as of 2 month ago, I am seeing slight results but was wondering if there are additional exercises I'm maybe skipping.

Seated Behind the neck overhead barbell raises 4 sets - 10, 8, 8, 6
Bent Over single arm cable raise 4 sets - 15, 8, 8, 8
Seated Overhead shoulder press - 3 sets - 6, 6, to failure, I usually go very heavy on this.
I want to add upright row as I heard it hit's rear delts.
 
Tinuva said:
Well according to him, its not that the exercise directly hurts you, its that they start to let your muscles grow in a way, that will cause problems later down the road, at least that is my understanding of it. So I am guessing, either you will have problems down the road, or you will have no problems, not sure, but at least you can correct the other exercises.

OH wait, this is not new news....

from Five Exercises You MUST Avoid If You Want To Stay Injury-Free!
Click to expand...

But how different is upright rows compared to dumbell shrugs anyway?
I at least need an alternative to upright rows.
 
reactor_sa said:
But how different is upright rows compared to dumbell shrugs anyway?
I at least need an alternative to upright rows.
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Shrugs work your traps, upright rows work your traps and delts. Depending on how close your grip is when doing upright rows you can focus more on just traps or your delts as well. Narrow grip for traps, wide grip nails your medial (middle) delts mostly, and posterior/anterior to a lesser degree.
 
Sensorei said:
Shrugs work your traps, upright rows work your traps and delts. Depending on how close your grip is when doing upright rows you can focus more on just traps or your delts as well. Narrow grip for traps, wide grip nails your medial (middle) delts mostly, and posterior/anterior to a lesser degree.
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Cool, what's a good shoulder combo? I currently do dumbell shoulder press, lateral raises, upright rows, free weight plate front raise to lateral lower combo and finished off with dumbell shrugs.

Thanks
 
That looks fine, just missing an exercise for rear delts. None of those exercises will nail them enough. To have evenly rounded bulging shoulders you can't skip on that. Put an incline bench at about 30 degrees and lie face down and do reverse flyes but make sure you feel the burn in your delts because it's easy to cheat and bring your triceps in which you don't want. Reverse cable flyes at the right angle work pretty well but not as well as on the incline bench.
 
Any recommendations where I can buy ON in the umhlanga area, normally get from Discem but they out of stock on Vanilla.
Also is the ON platinum Hyrdo whey better then gold standard whey?
 
Mr Feesh said:
Any recommendations where I can buy ON in the umhlanga area, normally get from Discem but they out of stock on Vanilla.
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Online is probably your best bet.

Mr Feesh said:
Also is the ON platinum Hyrdo whey better then gold standard whey?
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I think this image will sum it up for you:
whey-protein-comparison.jpg
 
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So I know we all have our preferences and biases, but are there really much difference these days between USN's protien vs EVOX protien vs Biogen protien vs Click's protien?
As far as i can tell some heave 1-2g more/less protien/carbs/fat than the others but do these really make that much of a difference?
 
So I know we all have our preferences and biases, but are there really much difference these days between USN's protien vs EVOX protien vs Biogen protien vs Click's protien?
As far as i can tell some heave 1-2g more/less protien/carbs/fat than the others but do these really make that much of a difference?
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Quality, you know the saying you get what you pay for.
I would say 8 out 10 people I have spoken to who took USN and Biogen don't have any trust in the product myself included.

After switching over to Evox I noticed changes far quicker than with USN, that was 4yrs back though.
Remember these things are just suppliments, nothing beats real wholesome food at the end of the day.
If I could go back in time when I started gymming, the first thing I would of done is changed my diet - a buddy of mine wants to start gymming this month, my first bit of advice to him was to sort out his diet otherwise he will be wasting his time.
 
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Agreed and I'm in the process of adjusting my diet.

Another question on diet has anyone tried the USN protein pudding(or a competitor's) yet?
I get these cravings for something sweet after dinner and was hoping to have some of the said putting to satisfy my cravings
 
I believe getting my diet right was also my main goal in the past year, which is why I refused to use supplements like protein and mass builder shakes, to force myself to learn and fix my diet.

Now that I think I have it down, to help me gain weight I actually considered adding shakes back in, but also only after reading comments here and on bb.com that if you really need to up your total for all of prot/carbs/fat then it does become easier to drink a chunk of it as opposed to eating all of it.

With that being said, I am still a huge fan of ON, mostly because their stuff taste good, doesn't give me the ability to fart all day long, and it dissolves easily in water and milk, the protein dissolves so easy, I don't even use a shaker, just put it straight into a normal glass.

So I guess there is still a tiny difference, or maybe I am just too loyal to one brand...
 
kolaval said:
So I know we all have our preferences and biases, but are there really much difference these days between USN's protien vs EVOX protien vs Biogen protien vs Click's protien?
As far as i can tell some heave 1-2g more/less protien/carbs/fat than the others but do these really make that much of a difference?
Click to expand...

I just use evox because it is low in carbs and tastes good (compared to the biogen iso-whey).

Do any of you follow a diet that is high in protein and medium in fat and low carb? Trying to lose the fat around my stomach :mad: I mean you can see the shape of the abs but still have a layer of lard around it :o
 
kolaval said:
Agreed and I'm in the process of adjusting my diet.

Another question on diet has anyone tried the USN protein pudding(or a competitor's) yet?
I get these cravings for something sweet after dinner and was hoping to have some of the said putting to satisfy my cravings
Click to expand...

When I have a sweet craving I usually just mix a tiny bit of whey in water and it fixes the problem :D If you want a 'meal replacement' get the supashape one,tastes pretty good (sister got it).

http://www.supashape.co.za/men/products/snacks/DietWhey/index.shtml
 
for dessert - get casein protein - whip it up, freeze it, or put it in the fridge, it makes a mouse type thing.
 
Quick question. Do you think it is ok if I focus on for example arms Monday/chest Tuesday/core Wednesday etc ?
 
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