The Bodybuilders Thread!

[DrewChan]

Mine still registered 21.9 this morning - and lost 1.5 kg water weight during the evening (I drank lots of water to confuse it) hasn't shifted a decimal

 

[JerryMungo]

Right, so we can confirm it's consistent, but is it consistently right? What about skin resistance being different in every person?

I think this is a good point though

Well, whether body fat scales measure your "true" body fat percentage or not doesn't matter! As long as they can accurately monitor changes in your body composition over time, that's all you need.

http://www.sport-fitness-advisor.com/bodyfatscales.html

 

[xrapidx]

*sigh* I ****ed up my back about three weeks ago, and its still not better... picked up a 220kg deadlift with one hand from the one side to move it so two young ladies could use the squat rack, the next day my back was screwed. Hopefully next week I can at least start upper body again. I've lost about 3kg while not training

 

[DrewChan]

hahaha

 

[Brontosaurus]

This is the first I've ever heard of Hypertrophy Specific Training, gave it a bash at http://www.hypertrophy-specific.com/hst_index.html and just got confused. I'll read up a bit more and see what I can learn.

It's basically a three day split, Mon/Wed/Fri and each day you basically work everything... Yeah... everything!

But you don't do 4 sets, you just do one or two, 8 - 10 rep max weight.

So instead of doing 4 x 8 squats one day of the week, you do 1 x 10 squats 3 days a week. So you still end up getting 3 - 4 sets in over a 1 week period, it's just spread out. This is too keep the muscle stimulated constantly.

Apparently this method is excellent for pushing past plateaus.

 

[xrapidx]

hahaha

Was trying to impress the ladies... ended up doing so and taking myself out

As my other half says, a deserving punishment.

(ps. 220kg isn't bragging with the guys I do gym with )

 

[InternetSwag]

It's basically a three day split, Mon/Wed/Fri and each day you basically work everything... Yeah... everything!

But you don't do 4 sets, you just do one or two, 8 - 10 rep max weight.

So instead of doing 4 x 8 squats one day of the week, you do 1 x 10 squats 3 days a week. So you still end up getting 3 - 4 sets in over a 1 week period, it's just spread out. This is too keep the muscle stimulated constantly.

Apparently this method is excellent for pushing past plateaus.

Ohh alright, that makes it a lot easier to understand, they started mentioning energy systems on that page and tried sell me a book :S

When I comes to energy systems I'm pretty stupid because I did not have Biology/Science in high school or Chemistry. I know the ATP energy system because it's been drilled into me at college.

But from what I read about the 'Progressive Load' and 'Strategic Deconditioning', it just sounds like normal progressive overload and deloads.

I know Eric Kanevsky does full body workouts quite often when he's pressed for time. He made some decent progress in the last 15 months. This is his transformation video.

[video=youtube;tbz1Jvdh1Aw]http://www.youtube.com/watch?v=tbz1Jvdh1Aw[/video]

He's only 16 years old.

 

[Chicken Boo]

I've been reading a lot of books on fitness, nutrition, exercise etc. to try and distill what is correct and true as I'm tired of all the conflicting advice and information on the internet, since you can find something to agree or disagree with ANY aspect, from breathing through exercise vs holding breath to squats are great vs terrible for you and everything inbetween - I don't think there's any other field with as much confusing advice as exercising/fitness. But even so it's not simple as instructions and info between authors still contradicts others.
The latest one I've finished is the Navy Seal Physical Fitness Training Manual
The authors are military with pretty solid academic backgrounds relating to their fields.

The contentious info, I'm guessing for most, in this one is as follows:

How Much Protein Should I Eat?

Many people eat 150 to 200 g of protein each day which is more protein than is actually needed by the body. Protein needs are determined by age, body weight, and activity level. Many athletes think that if they eat more protein their muscles will get larger, but this is not true. Excess calories from protein can be converted to fat and stored. Additionally, the liver and the kidneys are put under a lot of strain when processing large quantities of protein.

Table 2-2. How Much Protein Do I Need?

Example
Suppose you weigh 175 pounds and are training to be a SEAL. Then you are “IN TRAINING” for sure - both endurance and strength training. Your protein needs would be 0.6 to 0.8 grams per pound body weight, as shown in the figure above.
Protein Needs = 0.8 X 175 = 140 grams
Worksheet 2-4. Calculate Your Protein Needs

The High Protein Myth

The excess protein in an athlete’s diet, not required by the body, is often around 100 grams per day. Because muscle is 20% protein, the additional 100 grams of protein per day should result in a gain of 500 grams of muscle per day. Or about 1 pound of muscle per day.

If we look at what muscle is actually made up of we see that eating a high protein diet just doesn’t add up. Muscle is only 20% protein; the rest is water and minerals, lactic acid, urea and high-energy phosphates.
If you ate 100 extra grams of protein every day for one week, you should gain 7 pounds of muscle mass! CLEARLY, this is not the case.

The extra protein results in an increase in the formation and excretion of the waste product “urea”; increases your fluid requirements; and places a considerable load on the liver and the kidneys.

You should avoid protein supplements that provide excessive amounts of protein or selected amino acids. Although heavily advertised, and in some cases endorsed by celebrities, very high protein intakes from supplements are NOT needed to build muscle. This practice can be very expensive, dangerous to your health, and quite unnecessary. A regular balanced diet can meet your protein needs very effectively.

What do you lads think?

FWIW, my own experience is in line with this. I started weight training again at the beginning of the year after more than 3 years of bugger all. The only 'supplement' I take is... a hard-boiled egg each day (oh and recently I started taking dolomite tablets for Ca and Mg as leg muscles were feeling a bit crampy and I think my electrolytes may be out of whack. I do eat a lot of bananas too) I'm happy with my gains thus far.

 

[xrapidx]

I think I'd take a various body builders and serious lifters who've proven themselves over someone's case study

 

[zll]

I was a 59kg skinny runt. I tried the chest + triceps one day, back + biceps the next day, etc. I had small results.

I went to doing what you do now, upperbody one day, lower the next (with a few modifications - I don't deadlift on the lowerbody day, I use my Wednesdays purely for deadlifts and shoulders). I gained a phenomenal amount of lean muscle doing this. I do zero cardio and I found doing this, my bodyfat dropped while I gained muscle like I was strapping on lead weights.

This type of training also pushed my appetite into overdrive.

As for the bro-science, it has something to do with constant muscle stimulation. Apparently the once a week, while intense, gives the said muscle-group too much rest.

I guess it all depends on the individual.

On another note: You ever heard of HST? I looked into it and it seems interesting. Once I reach my goal bulking weight I'll give it a bash while I'm cutting.

I am also a lightweight (currently hovering at just above 60) and mostly do compound exercises 4 times a week. As a result I eat a lot more as well. The funny thing is my thighs are growing at a rapid rate (my pants used to be loose but now they are tight, particularly if I move my body in any way that flexes my legs). Still, I would like to broaden my shoulders and arms more. Have you got any tips on what compound exercises I should be focusing on?

 

[xrapidx]

Anyone ever tried something like this (I might have asked before: http://www.muscleandfitness.com/nutrition/lose-fat/hiit-100s-diet-carve-your-physique-6-weeks)

Going to give it a bash at the end of March... then 4 weeks of keto. Try and loose about 15kg, with as little muscle loss as possible.

 

[JerryMungo]

I've been reading a lot of books on fitness, nutrition, exercise etc. to try and distill what is correct and true as I'm tired of all the conflicting advice and information on the internet, since you can find something to agree or disagree with ANY aspect, from breathing through exercise vs holding breath to squats are great vs terrible for you and everything inbetween - I don't think there's any other field with as much confusing advice as exercising/fitness. But even so it's not simple as instructions and info between authors still contradicts others.
The latest one I've finished is the Navy Seal Physical Fitness Training Manual
The authors are military with pretty solid academic backgrounds relating to their fields.

The contentious info, I'm guessing for most, in this one is as follows:


What do you lads think?

FWIW, my own experience is in line with this. I started weight training again at the beginning of the year after more than 3 years of bugger all. The only 'supplement' I take is... a hard-boiled egg each day (oh and recently I started taking dolomite tablets for Ca and Mg as leg muscles were feeling a bit crampy and I think my electrolytes may be out of whack. I do eat a lot of bananas too) I'm happy with my gains thus far.

I agree. Protein is overdone. If you eat healthy food, you don't need suppliments whatsoever. Definitely there is too much emphasis on protein and not enough on balancing it. One egg is not particularly high in protein. Feel free to eat 3 a day - they're particularly good for you, just don't throw the yolk away. Your nervous system will thank you. Your heart will too.

http://authoritynutrition.com/why-are-eggs-good-for-you/

People who worry about the protein often end up neglecting stuff like fibre and healthy carbs (for example). Suppliments are also expensive.

I like the way Mike Chang puts it (sorry, it was posted earlier too)

[video=youtube;FcY3QHLsSnw]http://www.youtube.com/watch?v=FcY3QHLsSnw[/video]

 

[Chicken Boo]

I think I'd take a various body builders and serious lifters who've proven themselves over someone's case study

The 'case study' is overseeing the nutrition and training of (arguably) the world's most elite soldiers. You reckon they'd under-nourish navy seals? The types you're referring to are invariably juicing juicy juice, and often practice other training methods that are equally ill-advised for the rest of us. Well for me anyway since my objective isn't bodybuilding, but functional strength.

 

[Chicken Boo]

I agree. Protein is overdone. If you eat healthy food, you don't need suppliments whatsoever. Definitely there is too much emphasis on protein and not enough on balancing it. One egg is not particularly high in protein. Feel free to eat 3 a day - they're particularly good for you, just don't throw the yolk away. Your nervous system will thank you. Your heart will too.

http://authoritynutrition.com/why-are-eggs-good-for-you/

People who worry about the protein often end up neglecting stuff like fibre and healthy carbs (for example). Suppliments are also expensive.

I like the way Mike Chang puts it (sorry, it was posted earlier too)

[video=youtube;FcY3QHLsSnw]http://www.youtube.com/watch?v=FcY3QHLsSnw[/video]

Is there a text transcript of this somewhere? (no youtube at work)

 

[Tinuva]

I am also a lightweight (currently hovering at just above 60) and mostly do compound exercises 4 times a week. As a result I eat a lot more as well. The funny thing is my thighs are growing at a rapid rate (my pants used to be loose but now they are tight, particularly if I move my body in any way that flexes my legs). Still, I would like to broaden my shoulders and arms more. Have you got any tips on what compound exercises I should be focusing on?

I used to have the same problem, a squat heavy program was great in the beginning ala SL 5x5. I have since then found a program on bodybuilding.com that is meant to increase your Bench Press by some amount in only 6 weeks (it actually does work). I modified it a bit on the other non-benchpress exercises, which meant I did bench press, ohp and pendlay rows 3 times a week. That worked wonders for chest and back, shoulders and arms are not doing too bad, they had to follow suit to keep up with bench press and rows. So now I find I just have to do something about shoulders, and a bit on arms.

Oh on this program, legs go into maintenance mode, since you only do that 1 day a week.

 

[Brontosaurus]

I am also a lightweight (currently hovering at just above 60) and mostly do compound exercises 4 times a week. As a result I eat a lot more as well. The funny thing is my thighs are growing at a rapid rate (my pants used to be loose but now they are tight, particularly if I move my body in any way that flexes my legs). Still, I would like to broaden my shoulders and arms more. Have you got any tips on what compound exercises I should be focusing on?

For shoulders: Lateral raises

For arms: Pull-ups and chin-ups

Otherwise focus on all compounds. The only compound I never do is the OHP, purely because I broke my collar-bone many years ago and it mended squiff, so when I use the bar it puts serious strain on my left shoulder-joint. I just use dumbbells instead.

 

[JerryMungo]

Is there a text transcript of this somewhere? (no youtube at work)

Unfortunately not, no.

 

[xrapidx]

The 'case study' is overseeing the nutrition and training of (arguably) the world's most elite soldiers. You reckon they'd under-nourish navy seals? The types you're referring to are invariably juicing juicy juice, and often practice other training methods that are equally ill-advised for the rest of us. Well for me anyway since my objective isn't bodybuilding, but functional strength.

My bad - I must have misread the thread title.

 

[RogueTr00per]

Mine still registered 21.9 this morning - and lost 1.5 kg water weight during the evening (I drank lots of water to confuse it) hasn't shifted a decimal

What are all the stats that it reported? Did u eat stuff after u weighed in after drinking all the water? Also what's the point in trying to "confuse" the scale? The main thing is that it's consistent as u said

Right, so we can confirm it's consistent, but is it consistently right? What about skin resistance being different in every person?

I think this is a good point though

http://www.sport-fitness-advisor.com/bodyfatscales.html

Most methods of measuring bf % are not 100% correct. Failing that, consistency is fine IMO. It should just be used as a guideline to track progress over time. Couple this with another method if you want a 2nd opinion.

edit: OK, I just repeated in some shape or form what the link u posted said.
I'm very particular about how i use my scale, i.e. first thing in the morning once I've gone to the loo I don't eat or drink anything before i use the scale.

 

[RogueTr00per]

The great thing about compound movements is that its great for both bulkehn and cutting

OK, here's a question, what if i wanna drop as much fat as possible in one week? Should I do one week of SL 5x5 (say about 3 sessions) and just go on a major caloric deficit? And try and do cardio on non gym days?

Make sure I eat lots of protein and veggies, low carbs, and maybe BCAAs before gym or if I feel peckish to prevent muscle catabolism?