The Bodybuilders Thread!

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My 2013 goals will be:

Introduce squats to my routine.
Introduce more rest days
Try to train one muscle group a week, I feel I over train and that's why I'm not getting the results.
Further improve my diet, jot down what I eat.
Improve my one rep max on bench.

I have made vast improvements since I started truely following a proper diet since August, my knowledge of exercises and nutrition has all come down to info from Muscle & Fitness, Men's fitness and especially MuscleMag International - brilliant and informative magazines.
Supplement side I have experimented with CLA, BCAA, Creatine, glutamine and now ZMA and Gabba, not sure if these have helped, think it came more down to just plain hard work and definately DIET change.

I have a base to work off now so next year it's time to grow, I can only go up now.
 
My Chest routine is as follows:

4,4,4,4,4 2min rest 4,4,4,4,4 Incline using 70kg barbell, I rest 30sec between sets, so rep 4,30sec, rep4 etc.
2min rest
8,8,8 Decline Dumbell Press with 35kg pair.
10,10,8,6,6 Pec Dec with 1min rest between sets
10,10,10,10,10 Pushups with 20sec rest between sets, on my last two sets I'll load an incline bench with 40kg barbell and go straight into that after my 10 pushups, I usually rep out 2-4 before my arms collapse.

OR

4,4,4,4,4 2min rest 4,4,4,4,4 Incline using 70kg barbell I rest 30sec between sets, so rep 4,30sec, rep4 etc.
2min rest
10,10,8,6,6 Pec Dec with 1min rest between sets
After Pec Dec I'll load Incline Bench with 80kg and rep out 2, then rest 1min, then rep out 2 again, I'll do 3 sets, I find my pecs are pumped at this point, wish I had training partner.
10,10,8,6 - Single Arm Cross Body cable press http://www.muscleandfitness.com/videos/mf-raw/raw-training/mf-raw-84-cross-body-cable-press
 
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Didnt really have any goals this year because I was trying to loose weight. Lost 30kg.

Now for 2013 I want to sort out my squat problem - and deadlift 300kg.
 
xrapidx said:
Didnt really have any goals this year because I was trying to loose weight. Lost 30kg.

Now for 2013 I want to sort out my squat problem - and deadlift 300kg.
Click to expand...

300kg - Holy moly.

Do you have a legs only day? Could you possibly share your routine...clearly mine isnt enough and/or working.

Currently I am doing deadlifts, squat on a smith machine (wih my feet placed about half a meter infront of me), leg presses, calf raises, and then another exercise on a machine which focusses on the front portion of the leg (do not know the name)

I usually do 3 sets of each of the highest weight I can handle. I used to combine my legs with shoulder days, but now gonna dedicate a training day for each.

Cheers
 
I feel that legs should be added into your routine as two seperate days! One day purely for quads and the other for hammys and glutes... if you have a hectic hammy session you shouldnt be able to work quads and if you do its half arse and vice versa! put some calves in there afterwards for good measure too...at the moment I hit a 8 day split,
day 1 - upper backday
day 2 - hamstrings
day 3 - chest
day 4 - rest
day 5 - quads
day 6 - lower back
day 7 - shoulders
day 8 - rest

split works for me, concentrates on solid muscle groups and hit them hard each time with solid recovery afterwards... remember growth doesnt happen in the gym it happens at home!
 
drnaphtali said:
300kg - Holy moly.

Do you have a legs only day? Could you possibly share your routine...clearly mine isnt enough and/or working.

Currently I am doing deadlifts, squat on a smith machine (wih my feet placed about half a meter infront of me), leg presses, calf raises, and then another exercise on a machine which focusses on the front portion of the leg (do not know the name)

I usually do 3 sets of each of the highest weight I can handle. I used to combine my legs with shoulder days, but now gonna dedicate a training day for each.

Cheers
Click to expand...
You will have to start doing squats and deadlifts outside of a smith machine at one point if you truly want to do the best on them you can.

What are your stats currently? eg. bodyweight, length, and your current max on deadlift and squats and then your goals?
 
on deadlifts, your arms in our outside of your knee's? I have seen it done both ways, currently I do it outside.

Also what are the benefits of wearing a belt?
 
Tinuva said:
You will have to start doing squats and deadlifts outside of a smith machine at one point if you truly want to do the best on them you can.

What are your stats currently? eg. bodyweight, length, and your current max on deadlift and squats and then your goals?
Click to expand...

I am only doing squats on smith machine so that I can place my feet more forward, so that when you reach the bottom end of the movement it looks like you are sitting on a chair. This is to focus more on the glutes than my hammies.

Currently sitting at 73kg. I am 1.82m, last time I measured between 11-12% BF. Probably sub 11 now. I am not at all skinny though. My low weight might be due to very undereveloped legs & I think I definately have a very light bone structure.

I deadlift 40-30kg (4sets x 8reps) and squat 40kg (3sets x 8 reps).

I am very, very new to legs...I used to just ignore them, so I have no idea on goals. I am more of a triathlete so I used to do alot of running & cycling (currently just trying to slim down and keep muscle for Summer) - the reasing being why I ignore legs.

On a side note; I cannot imagine someone doing 300kg deadlift. I am sure I saw some big guys at the gym only do around 80-100kg.
 
D3x! said:
on deadlifts, your arms in our outside of your knee's? I have seen it done both ways, currently I do it outside.

Also what are the benefits of wearing a belt?
Click to expand...

I always thought the belt was to protect your lower back. The weight becomes to great for your lower back to handle - but you want to put on more to develop bigger legs. T
 
On a side note; I cannot imagine someone doing 300kg deadlift. I am sure I saw some big guys at the gym only do around 80-100kg.
Click to expand...

To get to that weight will take a very long time I think, I'm stuck at 182kg.
Next year I'll break 200kg, form and getting other muscle groups up to scratch I think would help and come into play.
Once I introduce squats into my equation my deadlift should go up until the next hurdle and so forth.

Out of the 4 gyms I have been to over the years, I have only seen deadlifts done at one of them and by the usual guy.
 
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D3x! said:
on deadlifts, your arms in our outside of your knee's? I have seen it done both ways, currently I do it outside.

Also what are the benefits of wearing a belt?
Click to expand...

Doesn't a belt in deadlifts partially defeat the purpose?

I think you might be confusing your "standard" deadlift vs sumo deadlift?
 
xrapidx said:
Doesn't a belt in deadlifts partially defeat the purpose?

I think you might be confusing your "standard" deadlift vs sumo deadlift?
Click to expand...

ah cool thanks I see.

I am not sure what the belt does in the first place, they call it a kidney belt right? is it to keep your internal organs from popping at large weights or something? (There are sopme guys who come to gym and wear it for everything.
 
Not sure why people use belts, I see some punks use it when doing lat pulldowns or bicep curls, like a fashion accessory LOL :confused: I used to wear one when squatting or deadlifting, but have since discovered that I do much better without the belt.
 
Same... although I'm considering try one again for overhead press to stop from overextending.
 
D3x! said:
on deadlifts, your arms in our outside of your knee's? I have seen it done both ways, currently I do it outside.

Also what are the benefits of wearing a belt?
Click to expand...
The belt is actually there to help you one Squats break through a plateau. You certainly can do more weight with a belt than without. The thing is, once you start using the belt on your max weight, you will find that you can later on then do heavier weight on squats that you don't use the belt. So basically it comes down to utility to go higher, much like powder on deadlifts. It can also be used to assist on deadlift.

However here is a warning, if your form is not good enough, chances are bigger you will hurt yourself with a belt than without a belt, and that is because you will be using heavier weights, and with bad form, no belt will save you, so form 1st then worry about a belt.


drnaphtali said:
I am only doing squats on smith machine so that I can place my feet more forward, so that when you reach the bottom end of the movement it looks like you are sitting on a chair. This is to focus more on the glutes than my hammies.

Currently sitting at 73kg. I am 1.82m, last time I measured between 11-12% BF. Probably sub 11 now. I am not at all skinny though. My low weight might be due to very undereveloped legs & I think I definately have a very light bone structure.

I deadlift 40-30kg (4sets x 8reps) and squat 40kg (3sets x 8 reps).

I am very, very new to legs...I used to just ignore them, so I have no idea on goals. I am more of a triathlete so I used to do alot of running & cycling (currently just trying to slim down and keep muscle for Summer) - the reasing being why I ignore legs.

On a side note; I cannot imagine someone doing 300kg deadlift. I am sure I saw some big guys at the gym only do around 80-100kg.
Click to expand...

Yeah your weight does sound on the low side, but at 12% BF shouldn't look too bad.
As for goals, my first goals on Squats and deadlifts, were to get to bodyweight, eg. I aimed for 70kg on both. Then once you get to those goals, re-evaluate and create new ones. Your goals should be reachable within a year but also not be too easy. Since you are at 40kg, try to get to 70kg after another 6 months, so say mid 2013.

I reached 120kg squats 4 reps (though I wanted 5) at body-weight of 75kg (was 70kg earlier the year) and length of 1.75m to give you and idea. At the same time I managed 125kg deadlifts, goal was 140kg however.

Goals for next year, 100kg bench, and working on form on squats,deadlifts and overheadpress while bulking up a bit more, once I am 100% on form at the above weights, I will start pushing again. I got this far with about 90% form on all of them I'd say. At 120kg on Squats however, I now want to be 300% sure my form is what it should be, to prevent injury. This is after I did hear some comments that people think my back is curved whilst doing deadlift/squats, even though I feel no pain. Either way, I can't shrug it off, I want to be certain.
 
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