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focijohn - 19/6/08 at 07:37 PM

Anyone on here do anything to do with this??? Hit a wall and dont seem to be progressing!!??
Tips
Hints
Diets

ATB

John


Daimo_45 - 19/6/08 at 07:45 PM

Make sure you have plenty of rest days as this is when the muscle grows.

Make sure you target a specific muscle group each session not do all of them in two hours. For example Mon=back, Wed=shoulders, Thurs=legs, Fri=chest, Sat=arms.

Try and get REAL protein into your diet around 1.2g per kg of body weight maximum.

Have a rep structure. This will be determined is you are building for mass or tone. Low reps with high weights for mass and low weight high reps for tone.

I would do 1 set of 10 reps then increase the weight and 2 sets of 8 reps then inc the weight then 1 set of 6 reps then inc the weight then 1 set of 4 reps then finish that exercise.


joolsmi16 - 19/6/08 at 07:53 PM

Go onto http://www.myprotein.co.uk/ rear the articles of the bottom left whatever your goals are. The protein is very cheap and drinkable..


focijohn - 19/6/08 at 07:57 PM

well i go up 3x a week Tues Thurs and Sun. Tuesday i hit chest and back, Thursday arms and shoulders and everything on a sunday. I started on protein and creatine supps but realized that could buy me bits for my future 7. Ive upped the weights and kept the reps the same 15 to warm up on a lower weight, then 8 reps on "workout weight". That seems to be helping but dont really see any gains / progression.


Stuart_B - 19/6/08 at 08:11 PM

monday i do my shoulders
tuesday i do my chest
wenesday i do my back
thrusday i do my legs
friday i do fittness/shoulders

and saturday and sunday i have off.

stuart


Avoneer - 19/6/08 at 08:15 PM

Have you just started of have you been doing it a while?

Are you trying to tone up or build/get bigger?

What are you like at the moment - fat effer or skinny pole?

Ta,

Pat..

P.S. Will respond when I know the above - not just trying to humilitate!

Pat...


Stuart_B - 19/6/08 at 08:20 PM

forgot to add that, i have just started really, i am not skiny by a long run.Lol

stuart

[Edited on 19/6/08 by Stuart_B]


focijohn - 19/6/08 at 08:22 PM

lol just remembered i havn't said that been going about a year and a half, in that year seemed to jump up weights now kinda leveled off. Goals are to build big, not fat not pole like 6'2 so reasonably tall,


JoelP - 19/6/08 at 08:36 PM

eat big lift big

15x reps sounds a bit much though im no expert. If you can do 15 then its too light.


austin man - 19/6/08 at 08:53 PM

I started on the new machine in the gym tried everything twice for an hour or more felt as sick as a dog not sure whether it was the crisps or chocolate bars that did me


cryoman1965 - 19/6/08 at 09:17 PM

I started drinking strongbow a year ago and have put on 2 stone

Now that is bodybuilding

Nige


JoelP - 19/6/08 at 09:19 PM

quote:
Originally posted by austin man
I started on the new machine in the gym tried everything twice for an hour or more felt as sick as a dog not sure whether it was the crisps or chocolate bars that did me


thats the funniest thing ive read so far this year


eznfrank - 19/6/08 at 09:23 PM

Difficult without knowing lots about you, history etc etc.

1. 1 body part per day, maybe 2 unconnected parts at a push. Seperate out shoulders and arms to diff days and also seperate arms into upper and lower (or even forearms, biceps and triceps on three days)

2. 15 reps warm up is ok and 8 per set should be about right but def no more than 12. 3 exercises per body part and 3 sets of 8-10 reps.

3. Concentrate on the negative movements and don't just see it as a shortcut to get back to the next rep.

4. Always exercise perfect form, even if it means dropping alot of weight off.

5. Change routine completely every 4-6 weeks.

6. Eat the right stuff and lots of it.

You can track your progress on bodybuilding.com, but try to only measure up once every couple of months, it takes time but you'll get there in the end.

[Edited on 19/6/08 by eznfrank]


Avoneer - 19/6/08 at 11:20 PM

You need to be looking at 4 sets of 8 reps max for main body parts and 3 sets of 8 reps max for smaller body parts.

Do one big body part and one small every session.

Stick to basic compound movements only. Lots of curls won't make your arms grow and sit-ups don't make you loose weight around the middle - they make it bigger.

Example:

Monday - Chest and Shoulders
Wednesday - Back and biceps
Friday - Legs and triceps

You should never be in the gym for more than an hour and you really need some Cardio on at least two of the days off.

Try and eat clean with plenty of chicken, tuna etc. and evey 3 hours.

Don't get hung up on suplements, that's all they are and you can live without them.

Pat...

P.S. - You only need to chin-ups for back (palms away from you) and squats for legs. Nothing else cuts it and machines don't do the job as well as free weights.

[Edited on 19/6/08 by Avoneer]


C10CoryM - 20/6/08 at 02:30 AM

At 79kg (12.5stone?) I am by no means an expert on body building but Ive learned 2 things.

1st, squats will add muscle everywhere. Lots of people I know have hit a point where their upper body isn't getting bigger. When they start doing squats they start to add more mass to their legs and upper body.

and 2nd, for protein a cheap/easy way is to buy skim milk powder and add it to regular milk. No fat, cheap, and much better tasting than most other shakes. Apparantly that, and whey protein is what most protein mixes are made of anyhow.

As I said, Im not a big guy but I look pretty good with my clothes off. Girls like abs
Cheers.


welderman - 20/6/08 at 06:41 AM

nice ass too going off your avatar .

Sorry


fesycresy - 20/6/08 at 07:43 AM

You could write a book as an answer !

I had to give up years ago due to injury, so this advice may be 15 years old, but, I would suspect overtraining / incorrect diet unless you're getting some 'assistance'.

Compound exercises with free weights, forget isolation and machines.

Dorian Yates

Got the 'Blood and Guts' book myself, good info, not seen the DVD though.


Bob C - 20/6/08 at 09:13 AM

What you need is anabolic steriods - lots of them.
Get a trip out to the olympics, try to arrange for a container load ;^)


chrsgrain - 20/6/08 at 09:49 AM

Steroids - make your balls small and your bones weak... saw a guy bench pressing when his humerous (upper arm bone) just collapsed under the weight and became about half the length (ouch!) and he had been using a load of steroids....

Supplements will only make a difference if you are not eating right, or if you are exercising right at the extremes of physiology where you can't physically eat enough. The powdered milk in normal milk is a good one we use with people who need to build muscle mass for medical reasons.

Chris


woodster - 20/6/08 at 11:54 AM

quote:
Originally posted by chrsgrain
Steroids - make your balls small and your bones weak... saw a guy bench pressing when his humerous (upper arm bone) just collapsed under the weight and became about half the length (ouch!) and he had been using a load of steroids....

Supplements will only make a difference if you are not eating right, or if you are exercising right at the extremes of physiology where you can't physically eat enough. The powdered milk in normal milk is a good one we use with people who need to build muscle mass for medical reasons.

Chris


they also helped Ben JOHNSON run a 100 metre in 9.79 give his coach charlie the chemist a call


woodster - 20/6/08 at 11:57 AM

ho and eat a sh*t load of TUNA


welderman - 23/6/08 at 10:29 AM

I took Frank Richards out in my Indy, he thought it fast.


02GF74 - 23/6/08 at 10:36 AM

quote:
Originally posted by chrsgrain
Steroids - make your balls small and your bones weak... saw a guy bench pressing when his humerous (upper arm bone) just collapsed under the weight and became about half the length (ouch!) and he had been using a load of steroids....




that doesn't sound funny to me.


focijohn - 23/6/08 at 05:59 PM

cheers all, i like the sound of the cider one