The Bodybuilders Thread!

[RogueTr00per]

I understood, just threw it out there, since he seems confused that someone is criticizing Rip

Thanks, yeah i was confused cause i have no first hand experience of Rip and SS, and didn't realise he was in the firing line due to claims he has made.

Re: SPS, Mike Chang sure does seem to struggle with cardio, in that ab workout posted here a couple of pages back he was sweating and struggling really quickly. Is it a lack of cardio fitness or is it cause he has so much muscle mass that he sweats so quickly?

I've heard the same about Gaba - the weird dreams that is. Do you watch TV or fiddle on your PC before you go to sleep? A lot of people don't realise this but...
http://www.ehow.com/facts_6808746_lcd-monitors-insomnia.html

Damn, how to avoid the PC and iPad at night... near impossible

 

[Orihalcon]

Easy to avoid - make a pre bed ritual. Have a specific cut off time and stick to it...

He could just be prone to sweating...but in general any bodybuilder type person is NOT the fittest cardio crayon in the pack. It's the nature of training. Where do you see bodybuilders do endurance excersise at high levels...you don't.

 

[JerryMungo]

Thanks, yeah i was confused cause i have no first hand experience of Rip and SS, and didn't realise he was in the firing line due to claims he has made.

Re: SPS, Mike Chang sure does seem to struggle with cardio, in that ab workout posted here a couple of pages back he was sweating and struggling really quickly. Is it a lack of cardio fitness or is it cause he has so much muscle mass that he sweats so quickly?


Damn, how to avoid the PC and iPad at night... near impossible

Grief Ryan, have you tried those workouts? I promise it looks a lot easier on Youtube And sweating isn't a sign of lack of fitness, quite the contrary.

http://www.no-iron-fitness.com/excessive-sweating-exercise.html

Everyone is different, but generally when you're fitter, you sweat more.

 

[RogueTr00per]

Grief Ryan, have you tried those workouts? I promise it looks a lot easier on Youtube And sweating isn't a sign of lack of fitness, quite the contrary.

http://www.no-iron-fitness.com/excessive-sweating-exercise.html

Everyone is different, but generally when you're fitter, you sweat more.

Agreed I'll do that specific abs one he showed and come back and pass judgement then Waiting to get over this flu and then I'll give it a bash.

edit: Which reminds me, my cardio is taking a knock with SL 5x5... i hate traditional cardio, so might try the burpees from the Crossfit Open 13.1. I don't know how to snatch and need something I can do at home

 

[JerryMungo]

Yeah, crossfit is also very much functional - it's an awesome workout to add to your regular workout. Definitely improves your regular strength training too. There's nothing nicer than just having that extra spring in your step.

I think people often forget that your regime is about your goals first. There's no such thing as crossfit is better than p90x is better than sixpackshortcuts is better than insanity etc. etc. They all have merits and you have to decide what you want from the gym. That said, I reckon adding at least one cardio session a week can only be good.

 

[Orihalcon]

Read an interesting short piece on HIIT cardio called Guerilla Cardio
We all know that interval training is awesome...but how much do you need to do.

According to this piece...only around 15minutes.

You will be doing sprints and the program works as follows;

Warm-up jog - 4min
1. Then 20 seconds flat-out-balls-to-the-wall sprint
2. 10seconds rest
3. Rinse and repeat for 4 minutes - giving you only 8 fullout sprints
Jog to warm down again for 4 minutes.

Will incorporate this into my schedule...it's nice and short but the fact that you do sprints...this will kill you I think.

 

[JerryMungo]

Read an interesting short piece on HIIT cardio called Guerilla Cardio
We all know that interval training is awesome...but how much do you need to do.

According to this piece...only around 15minutes.

You will be doing sprints and the program works as follows;

Warm-up jog - 4min
1. Then 20 seconds flat-out-balls-to-the-wall sprint
2. 10seconds rest
3. Rinse and repeat for 4 minutes - giving you only 8 fullout sprints
Jog to warm down again for 4 minutes.

Will incorporate this into my schedule...it's nice and short but the fact that you do sprints...this will kill you I think.

+1
This is proven fact. They showed it on one of the discovery shows recently. The bottom line is that even 3 sets of 20 seconds sprinting on the cycle with 1 minute rests between (literally 3 minutes total workout) improved candidates cardio ability tremendously... and it was done 3 times a week. They also discovered a gene that dictates your body's oxygen carrying capacity and if you are not built for it, your body just doesn't respond to exercise like others.

Interval training is one of the cornerstones of programs like Insanity and SPS.

 

[JerryMungo]

[video=youtube;v7-h_w7bJrU]http://www.youtube.com/watch?v=v7-h_w7bJrU[/video]

This is probably what Mike Chang was getting flack from whatshisname for... the fact that he pushes HIIT and interval training over long slow cardio.

 

[JerryMungo]

[video=youtube;F4S3-Jk0OCY]http://www.youtube.com/watch?v=F4S3-Jk0OCY[/video]

 

[JerryMungo]

Just had an awesome leg workout
3x Supersets - Squats/Lunges
5x Deadlifts
3x Supersets 25 Calf raisers / 25 Knee-Elbow Plank
3x 20 second Crunches with 20 second rest

The trouble I had today was incredible calf pain after the calf raisers / Knee-Elbows. Not cramping or anything, just incredible pain. I tried lying down and propping them up, lying flat, standing and walking but nothing helped. Eventually I sat on the edge of the bath and used the hand shower to run cold water, then hot, then cold over them and they settled within a minute. Never had it that bad before...
Anyone experienced that before? The pain was unbearable - I couldn't carry on until it settled.

 

[ScottulusMaximus]

Just had an awesome leg workout
3x Supersets - Squats/Lunges
5x Deadlifts
3x Supersets 25 Calf raisers / 25 Knee-Elbow Plank
3x 20 second Crunches with 20 second rest

The trouble I had today was incredible calf pain after the calf raisers / Knee-Elbows. Not cramping or anything, just incredible pain. I tried lying down and propping them up, lying flat, standing and walking but nothing helped. Eventually I sat on the edge of the bath and used the hand shower to run cold water, then hot, then cold over them and they settled within a minute. Never had it that bad before...
Anyone experienced that before? The pain was unbearable - I couldn't carry on until it settled.

Did the muscle tighten and go hard to the touch, as in pretty much solid?? If so then congrats my friend you have compartments syndrome....

 

[JerryMungo]

I'm not sure tbh. I could walk OK, but absolutely nothing gave me relief. I've had it a bit milder before - thing is it's always my calves.... perhaps because they're the most neglected in my routine. I'm going for gold from here on with them.

/off to google compartments syndrome :wtf: Sounds ominous.

 

[JerryMungo]

NO VREK MAN, not that surely!? I must admit, My first reaction was actually blood supply issues - I wondered if I was pushing too hard and my heart was having trouble getting good fresh oxygen to them. I'm going to look into it more.

Legs have often left me feeling seriously light headed - squats in particular - in the past I've put it down to my naturally low blood pressure. It's been a while since my last test, but I think I'm going to buy a blood pressure monitor. As I get older, it's better to keep tabs I guess.

*EDIT* WHOA!!!!

Another possible cause can be the use of creatine monohydrate; a history of creatine use has been linked to this condition

http://en.wikipedia.org/wiki/Compartment_syndrome

I must admit, of all the muscles in my body, my calves tighten up the most when training... the burn is intense. Today left me wondering 'what the heck'
Just glad the water worked... sorted it fairly quickly. I think a visit to the doc won't hurt.

 

[kolaval]

Been weight training for 6+ months now, and did my vitality fitness assessment on Monday.
Could do 60 push ups in 1 minute and only 44 crunches in 1 minute.
And I was amazed at how inflexible I was.

Any one want to try it so we can get some numbers?
Basically count how many push-ups you can do in a minute and then how many crunches in a minute.
*Crunches: you lie on your back on the floor with your knees up. Then you slide your hands up your legs so that your palms go past your knees.

 

[RogueTr00per]

[video=youtube;F4S3-Jk0OCY]http://www.youtube.com/watch?v=F4S3-Jk0OCY[/video]

Nice experiment. Would have been better if they took two twins at the same fitness level rather to have done the exercise on! Why they chose a man and a woman to compare against seems silly to me! For all we know the dude in the vid wasn't as fit as the chick so that could explain his remarkable improvement. Not doubting HIIT effectiveness, I'm just saying

 

[InternetSwag]

I'm not sure tbh. I could walk OK, but absolutely nothing gave me relief. I've had it a bit milder before - thing is it's always my calves.... perhaps because they're the most neglected in my routine. I'm going for gold from here on with them.

/off to google compartments syndrome :wtf: Sounds ominous.

It honestly just sounds like your calves are undertrained, I remember the first time I did calves or any body part for that matter, it got so fukking tight that I could not finish my workouts. Eventually got stronger, tightness got less in between sets.

You're doing 25 reps each set of calves? That's pretty high it would make my calves burn like a mother ****er. I do 10 sets of calves 15 reps and jesus, by the time I get to that 15th rep it burns so much.

The burn being caused by lactic acid build up, it irritates the nerve and that causes the burning sensation.

 

[RogueTr00per]

Well the point at which the burn kicks in is also depend on what weight he is calf raising at. i.e. I just did a test now and calf raising with only bodyweight it took me 45 raises before it started to feel mildy uncomfortable
TBH it sounds a bit more serious than undertrained calves!

Just had an awesome leg workout
<snip>
The pain was unbearable - I couldn't carry on until it settled.

If that's your definition of an awesome leg workout I'd hate to know what you consider a terrible one
Jokes man, I hope it doesn't turn out to be compartment syndrome!

 

[JerryMungo]

Well the point at which the burn kicks in is also depend on what weight he is calf raising at. i.e. I just did a test now and calf raising with only bodyweight it took me 45 raises before it started to feel mildy uncomfortable
TBH it sounds a bit more serious than undertrained calves!


If that's your definition of an awesome leg workout I'd hate to know what you consider a terrible one
Jokes man, I hope it doesn't turn out to be compartment syndrome!

Yeah, I'm going to take advice here and give them more attention. In phase 1 of sps, its 60 raisers bodyweight at 3 different positions... Serious burn. This phase its with weight. Ill keep at it and visit the doc regardless. Ta for the advice and pointers guys.

 

[Orihalcon]

On the topic of HITT, it is a very effective training method. Extremely so. However there are instances where it's actually better to do the traditional low intensity cardio;

http://www.bodybuilding.com/fun/why-you-shouldnt-hiit-train.html

That article pretty much sets out what most people should think about before doing HITT. I mean, the name says it all...High Intensity Training. If your diet, goals and routine ain't set up...then doing HIIT could actually break down more muscle than build it.

 

[JerryMungo]

Good sleep is a must on HIIT. The thing about that article is it addresses a different target audience than the ones in the earlier vids. The vids suggest 5 minutes of HIIT total being one session, and I doubt that will bring on the fatigue that they talk about. That said, recovery is vital with HIIT. Either give yourself that extra day to recover or make sure you're getting good solid sleep. As for the low calories and loading with carbs, I don't completely agree. Your body can take it's energy from various sources including protein and fat. Intake needn't be high in carbs to do HIIT, but it does need to be adequate in calories and healthy fat. Especially if your intended results are fat loss. Eating fat is required for a healthy nervous system and low fat diets are counter-intuitive for losing fat, particularly if you're incorporating healthy exercise.