Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: mesmorph78 on December 07, 2010, 02:18:22 PM
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Incline dumbell presses 3 working sets
flat dubmell press 3 sets
decline dumbell press 3 sets
incline hammer press or incline smith machines press
incline flyes
cable crossovers
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Incline dumbell presses 3 working sets
flat dubmell press 3 sets
decline dumbell press 3 sets
incline hammer press or incline smith machines press
incline flyes
cable crossovers
Legs
BB squats 5 sets
Leg press Machine 5 sets
Walking lunges 20yards with 135 BB on back
Leg Ext
LegCurl
Calf Raises
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tomorrow ?
I will go to da jim aftah me 1 jamaican meal and bench 450 nattie of course
at nite I will have a redbull and some oreos
am natural and ripped and have 19 inch gunz ..
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Lol you guys actually plan your work outs. That is cute.
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BACK
10 sets chins (7 w weight/3 w/o)
5 sets T-Bar
3 sets db shrugs, 3 sets bb shrugs
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isn't every day chest and arms day for mesmorph
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in a few hours will be doing
incline barbell press
standing barbell presses
pullovers
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in a few hours will be doing
incline barbell press
standing barbell presses
pullovers
For shoulders?
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Legs
BB squats 5 sets
Leg press Machine 5 sets
Walking lunges 20yards with 135 BB on back
Leg Ext
LegCurl
Calf Raises
;D
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(http://www.femnitel.it/imms/024.jpg)
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isn't every day chest and arms day for mesmorph
lmao ;D
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tomorrow ?
I will go to da jim aftah me 1 jamaican meal and bench 450 nattie of course
at nite I will have a redbull and some oreos
am natural and ripped and have 19 inch gunz ..
Just another pro fighter/model living the dream.
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I plan on sleeping in
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Just another pro fighter/model living the dream.
mate .. i don't care about roids or competing ...for meh da jim iz a speritual expairience
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For shoulders?
just doing these 3 things will leave my chest, shoulders and triceps in ruins.
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isn't every day chest and arms day for mesmorph
today was legs
10 mins staionary bike to warm up my knees
4 set squats
4 sets leg press last one drop set
lying ham curls
standing ham curls
seated calf machine
leg press toe presses for calf
I work every week same intensity
...
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Arms and Shoulders, i'll decide which exercises when I get there and see what's not being used as a napping station.
edit:
Did Close grip bench
Barbell Curls
Hammer Curls
Tricep Pushdowns
Bicep curl machine
Military Press
Upright Row
Shrugs.
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Chest tomorrow:
Bench Press-5 sets
DB Inclines-4 sets
Flyes-3 sets
Pec-Deck-2 sets
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Incline dumbell presses 3 working sets
flat dubmell press 3 sets
decline dumbell press 3 sets
incline hammer press or incline smith machines press
incline flyes
cable crossovers
drop the cable fagovers,
drop the decline
do more reps and more 12-15 reps 5 sets
no smith machine, unless of course your injured or something
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drop the cable fagovers,
drop the decline
do more reps and more 12-15 reps 5 sets
no smith machine, unless of course your injured or something
haven't done decline in over a year... And I like the challenge of heavy dumbells on decline so i'm gonna try that tomorrow... My incline dumbell presses are fairley heavy so after all the free Wight pressing I like to max out on machines
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Today Chest and tris
5 work sets flat bench
4 work sets incline BB
4 work sets incline DB
4 work sets weighted Dips
5 work sets tri pushdowns
5 work set rope pushdowns
7 work sets OH rope extensions
7x15 FST Flat bench
Tomorro Back and Bis I intend to do
5 sets BB rows
5 sets T bar rows
5 sets CG pulldowns
5 sets WG pulldowns
5 sets cable rows
2-3 exercises of biceps 10-15 sets total
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max out on machines? its overkill. your not growing, your shrinking, why dont overtrainers realize that?
if you have enough left in you to max out on your machines, then you obviously didnt train hard on your dumbell presses.
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why do people do all these millions of exercises?
ive found that no amounts of isolation movements/cables/flys etc etc are as effective for triceps and delts than just plain old freeweight pressing
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I do around 40 sets a workout. i really enjoy training though and only train a bodypart 1x week so when I train I can train hard and long and enjoy it.
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max out on machines? its overkill. your not growing, your shrinking, why dont overtrainers realize that?
if you have enough left in you to max out on your machines, then you obviously didnt train hard on your dumbell presses.
oh I train quite hard on dumbells
eg after dumbell pressing instead of pressing 6 plates I might only do 4 or 5 plates...
And to epic alien I'm growing
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Today Chest and tris
5 work sets flat bench
4 work sets incline BB
4 work sets incline DB
4 work sets weighted Dips
5 work sets tri pushdowns
5 work set rope pushdowns
7 work sets OH rope extensions
7x15 FST Flat bench
Tomorro Back and Bis I intend to do
5 sets BB rows
5 sets T bar rows
5 sets CG pulldowns
5 sets WG pulldowns
5 sets cable rows
2-3 exercises of biceps 10-15 sets total
Goud how many times a week do you work each bodypart any bodypart you trying to bring up
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1 bodypart a week.
Not trying to bring anything up at all. Just tryingh to train and get stronger/bigger/leaner and have fun and enjoy it.
I am a lot older now so I obsess less about trianing and squeeze it in after work. Then a while back I drove into town and walked a few miles just for cardio.
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1 bodypart a week.
Not trying to bring anything up at all. Just tryingh to train and get stronger/bigger/leaner and have fun and enjoy it.
I am a lot older now so I obsess less about trianing and squeeze it in after work. Then a while back I drove into town and walked a few miles just for cardio.
This.
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This.
yea so much healthier. Thing is I achieve more and get more shit done and still manage to get trianing without any hassle.
Just typed my route into google. Walked 4 miles exactly tonight on ice lol
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1 bodypart a week.
Not trying to bring anything up at all. Just tryingh to train and get stronger/bigger/leaner and have fun and enjoy it.
I am a lot older now so I obsess less about trianing and squeeze it in after work. Then a while back I drove into town and walked a few miles just for cardio.
I asked because I see your doing fst7 for chest
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I asked because I see your doing fst7 for chest
I use very little weight. i don't know if I am doing it correctly. I just do 7 sets of 15ish reps with 20 secs rest between sets. i def feel it anyway.
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Incline dumbell presses 3 working sets
flat dubmell press 3 sets
decline dumbell press 3 sets
incline hammer press or incline smith machines press
incline flyes
cable crossovers
how do you do heavy DECLINE dumbell presses? do U have someone hand over the dumbbells to you ,,, or do you grab the the heavy ass dumbbells walk climb into decline bench and go from there.... U must press some heavy dumbbells so just wondering...
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I use very little weight. i don't know if I am doing it correctly. I just do 7 sets of 15ish reps with 20 secs rest between sets. i def feel it anyway.
hang said heavy weight that slows for at least 8 reps
30 sec rest between sets
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how do you do heavy DECLINE dumbell presses? do U have someone hand over the dumbbells to you ,,, or do you grab the the heavy ass dumbbells walk climb into decline bench and go from there.... U must press some heavy dumbbells so just wondering...
for decline presses I sit on the edinge of the bench get someone to pit the dumbells on my knees then I just lie back and press
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im going in tonight for chest shoulders and arms. will do flat bench, shoulder press, reverse grip push downs, "front double bicep" curls, super set incline/decline bench, standing db laterals, one arm overhead db extensions, hammer curls, done.
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Chest/Shoulders/Tris
Incline barbell- 3 working sets
flat bench- 2 sets
flat dbell flys- 4 sets
couple sets of pushups and/or dips
barbell behind the neck superset with dbell flys- 4 sets
skull crushers- 2-3 sets
tricep pressdowns- 2-3 sets
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im going in tonight for chest shoulders and arms. will do flat bench, shoulder press, reverse grip push downs, "front double bicep" curls, super set incline/decline bench, standing db laterals, one arm overhead db extensions, hammer curls, done.
chest shoulders and arms in one session
used to do that when I first started could never do that I work each bodypart tooo hard
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Two working sets per bodypart... Does that work for you?
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Two working sets per bodypart... Does that work for you?
yea im black.
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chest shoulders and arms in one session
used to do that when I first started could never do that I work each bodypart tooo hard
Yes but Tbombz is sauced to the gills....he could train every bodypart every day if he wanted
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this will be my next chest workout
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Yes but Tbombz is sauced to the gills....he could train every bodypart every day if he wanted
no disrespect to tbombz everyone does what they want with their life.. I've seen his photo recent photo looks good but I think he could have achieved that naturally ...
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yea im black.
;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D
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Tomorrow is back, and I think I'm going to throw in biceps too:
Warmup with some barbell moves ~5min
Stretch a little
HS High row - 3 top sets (rest pause style)
EZ curl row - 2 top sets (one high rep, then a low rep)
Pullups - 35 in as many sets as it takes
Barbell curl - 3 top sets (rest pause style) + high rep, light weight set
Maybe do some abs.
Also I do back twice a week so that's why it's sort of low volume. Top sets are done to failure; the preceding sets are just done to prepare my muscles for these sets (get some pump, but not too much fatigue).
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How many sets does it take you to do 35 reps chinning
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How many sets does it take you to do 35 reps chinning
2-3
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how do you do heavy DECLINE dumbell presses? do U have someone hand over the dumbbells to you ,,, or do you grab the the heavy ass dumbbells walk climb into decline bench and go from there.... U must press some heavy dumbbells so just wondering...
well a explanation's to what he thinks is heavy is not whats heavy in reality.
you cant just have some dumbells put on your legs and then drop back with them on decline bench. not with anything over 130lbs that is
maybe he is one of them prohormone kids
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chest shoulders and arms in one session
used to do that when I first started could never do that I work each bodypart tooo hard
I train each muscle every 3 days.. 2 on 1 off.. i only do 3-6 work sets (4-8 rep range) per body part coupled with 4-5 high rep(8-20) sets... this way i train as often as possible and still recover in between workouts.. growing and getting stronger in both low and high rep ranges.. and oh, i never go to failure..
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yesterday i did back.
warmup
stretch
2 sets chins
4 bb rows 315 last set for 6
3 machine pulldowns (hammer)
3 machine rows (hammer)
3 lying on a bench and row simulateusly 2 dumbels, light weight and squeeze.
abs
stretch.
today shoulders-traps-calves
I hate when i see someone starting with "presses" ::), if you want great delts start with dumbell side raises.
i plan to do
4 sets dumbell side raises
2 sets dumbell presses
4 sets bent over dumbell rows for rear delts.
shrugs
calves.
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How many sets does it take you to do 35 reps chinning
2-3
lol back when i was a little kid i did 35 pullups in one go... could have got 40+. these days i'd be lucky to get 7. :'(
Last time I got 5 reps per set doing 30, so hopefully it will take about 7 sets next time. These are a little different than my other exercises, because the first 2-3 sets are more like warmups, even though it's the same weight. The real damage gets done in the last 2-3.
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I train each muscle every 3 days.. 2 on 1 off.. i only do 3-6 work sets (4-8 rep range) per body part coupled with 4-5 high rep(8-20) sets... this way i train as often as possible and still recover in between workouts.. growing and getting stronger in both low and high rep ranges.. and oh, i never go to failure..
i do something similar but only about 3-5 work sets total... so on leg day you do like 4x8 heavy on squats, then 4-5 sets of 10-20?! that seems like a lot!
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Afta me workout i is gonna hit da mean streets and fight, ima born fighta ya know
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lol back when i was a little kid i did 35 pullups in one go... could have got 40+. these days i'd be lucky to get 7. :'(
Last time I got 5 reps per set doing 30, so hopefully it will take about 7 sets next time. These are a little different than my other exercises, because the first 2-3 sets are more like warmups, even though it's the same weight. The real damage gets done in the last 2-3.
at least you do chins ... I can count on my hand 2 fingers missing the amount of guys who do it in my gym
because guys are very ego driven they would perfer to lean back and yank the stack down rather than to try and do chins because they are hard
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Incline dumbell presses 3 working sets
flat dubmell press 3 sets
decline dumbell press 3 sets
incline hammer press or incline smith machines press
incline flyes
cable crossovers
Regarding declines, what do you get out of them, how beneficial are they to you?
How many weeks of the month do u do bb presses instead of db?
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Lol you guys actually plan your work outs. That is cute.
Yeah I kinda decide when I get to the gym
Like of course I know what bodypart im training and have a fair idea of my workout, but if im not feeling something I will do something else
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at least you do chins ... I can count on my hand 2 fingers missing the amount of guys who do it in my gym
because guys are very ego driven they would perfer to lean back and yank the stack down rather than to try and do chins because they are hard
x2
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Yeah I kinda decide when I get to the gym
Like of course I know what bodypart im training and have a fair idea of my workout, but if im not feeling something I will do something else
yes. I always plan my workout before walking into the gym.well not exactly but i have a general idea..i love the guys who come into the gym wondering "ok, what should i do today?" the funny thing is, they actually ask you what should THEY do... ::)
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yes. I always plan my workout before walking into the gym.well not exactly but i have a general idea..i love the guys who come into the gym wondering "ok, what should i do today?" the funny thing is, they actually ask you what should THEY do... ::)
I use a notebook.....mainly out of habit and because my memory sucks anymore.....I worked with this little MMA wannabe....he was literally 5'4" and chubby.....we were talking about notebooks one day and he said "haha, we used to laugh at people who brought them to the gym and call them the book club...." My response was, "yeah, we simply called guys like you a joke....." ;D He didn't recover well.....
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Regarding declines, what do you get out of them, how beneficial are they to you?
How many weeks of the month do u do bb presses instead of db?
initially I used to alternate one week dumbells the next week barbells,
dumbell week I start with inclines barbell week I start with flat bench.
But over time I began to prefer dumbells they are harder yes so you won't see a lot of guys doing them in comparision to bench where they can load the bar up and have their friend pull the weight off their chest
so at this moment in time I do more dumbell once in a while I will bench. I find dumbells makes my bench stronger too
decline movements I do rarely I prefer the dumbell version the bar version hurts my shoulder once I get past 315. The dumbell version I think is more benificial
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at least you do chins ... I can count on my hand 2 fingers missing the amount of guys who do it in my gym
because guys are very ego driven they would perfer to lean back and yank the stack down rather than to try and do chins because they are hard
I hear ya, im a big believer in bodyweight exercises.. pushups, dips, chins... thats bread and butter shlt right there.
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agreed... i mastered all of these before i ever set foot in a gym.
like i said a guy will load up the pull down station and cheat and swing the weight down
ask him chin cant even do four... why because you cant cheat with chins you either can do them or cant so to save face a lot of guys even huge ones will avoid the chining bar
.. people are suprised when they see me knocking out sets of 20 because im fairly big in real life .. people dont expect to see a dude like me chinning ..
i love chins i sometimes do them 2 times in a back workout
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at least you do chins ... I can count on my hand 2 fingers missing the amount of guys who do it in my gym
because guys are very ego driven they would perfer to lean back and yank the stack down rather than to try and do chins because they are hard
So true. I'm the only guy I know who does regularly them at my gym (in the time that I'm there), although I sometimes see 'fitness'-type guys doing them of an occasion, and they're mostly those hammer-type ones with lots of body English. It's funny because I always talk to my buds who can out-press me by miles, and all they ever do is pull-downs. In my very first set of pull-ups I got 1 and 1/2 reps. How can you not improve on that if you put the effort in!? People!?
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So true. I'm the only guy I know who does regularly them at my gym (in the time that I'm there), although I sometimes see 'fitness'-type guys doing them of an occasion, and they're mostly those hammer-type ones with lots of body English. It's funny because I always talk to my buds who can out-press me by miles, and all they ever do is pull-downs. In my very first set of pull-ups I got 1 and 1/2 reps. How can you not improve on that if you put the effort in!? People!?
good post
see a lot of guys don't want to "look" bad in the gym... So they will do exercises that make them "look" good like benching instead of dumbell presses so
a they can answer the how blmuch do you bench question
b load up the bar get their training partner to pull the weight off them while they yell to draw attention to themselves.
Most guys can't do chins so they will avoid it so as not to look bad eg a huge guy struggling do do 5 reps
admitedley I could always do chins even before I ever stepped into And genetic athletisism. But excersises I weak at like presses dumbell presses etc I felt to way to suck at them at first because I didn't care what anyone thought because my ego was never tied up in pushing weight or trying to show off in the gym.
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i do something similar but only about 3-5 work sets total... so on leg day you do like 4x8 heavy on squats, then 4-5 sets of 10-20?! that seems like a lot!
i cant do any squatting movements any more, had kneee surgery in the summer, tried over and over again to do squats, hack squats, front squats, etc... cant do em, even with light weight. i mianly do leg press and leg extensions for quads. it sucks, but these two exercises work well enough so long as im pushing it and getting stronger every week. usually ill do 2-3 heavy sets on leg extensions and 2-3 heavy sets on leg press (i do both exercises one leg at a time, so actually 4-6 sets total on each, but yeah). and after the heavy sets i will drop the weight down to about 60-75% of what i was using, and get 2-3 sets per leg in the upper rep ranges, somewhere around 15 or 20.
i do the same thing on all my muscle groups. 2 or 3 differen exercises, 3-6 total heavy sets (except for back, i do about 8 heavy sets), and 3-6 high rep sets to finish off. this is not including warm ups, which can usually take 10-20 minutes and 3-5 sets. i rest alot in between sets.
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Okay, that sounds a lot more reasonable.
What do you guys think of mind/muscle connection? I've always had chronic lower back pain which has limited my squat and deadlift for years. Another thing I noticed, is that I never get a pump in my erectors. Recently I've made a lot of improvement in my form, but still the slightest thing seems to set my lower back off, and then I'm just trying to manage the pain for a week or two.
Today, I reached back and grabbed my erectors, flexing them. I could only feel them flex cause my hands were on them -- terribly mind/muscle connection. I got them in a flexed position and did a couple sets... pretty soon they were pumped as hell and my lower back wasn't getting irritated at all! Each set it got easier and easier to feel the burn and keep my erectors flexed. It was like a revelation! :D
I think this whole time (over five years...) I haven't really been recruiting my erectors and my lower back has just been getting hammered as a result! Hopefully no more!
It made me think back years and years... when I first started doing crunches, and couldn't flex my abs... or bench press, and couldn't feel my chest. It sickens me to think I've somehow left my erectors in that state for over half a decade. :(
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Okay, that sounds a lot more reasonable.
What do you guys think of mind/muscle connection? I've always had chronic lower back pain which has limited my squat and deadlift for years. Another thing I noticed, is that I never get a pump in my erectors. Recently I've made a lot of improvement in my form, but still the slightest thing seems to set my lower back off, and then I'm just trying to manage the pain for a week or two.
Today, I reached back and grabbed my erectors, flexing them. I could only feel them flex cause my hands were on them -- terribly mind/muscle connection. I got them in a flexed position and did a couple sets... pretty soon they were pumped as hell and my lower back wasn't getting irritated at all! Each set it got easier and easier to feel the burn and keep my erectors flexed. It was like a revelation! :D
I think this whole time (over five years...) I haven't really been recruiting my erectors and my lower back has just been getting hammered as a result! Hopefully no more!
It made me think back years and years... when I first started doing crunches, and couldn't flex my abs... or bench press, and couldn't feel my chest. It sickens me to think I've somehow left my erectors in that state for over half a decade. :(
that kind of thing happens to the best of us. mind muscle connection and good form are essential. but they do need to be combined with heavy weight and high reps. :P
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Mind muscle connection is very imporatnt .. I tend not to worry about it when doing heavy compound movements bench press squat dead military or dumbell presses but once I'm doing an isolation movement i try to feel that muscle ... I can flex my lats chest calves quads tris exclusively
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I'm doing shoulders tonight.
....it will be epic!
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I'm doing shoulders tonight.
....it will be epic!
Keep us posted!
Plus, what will your 'post workout shake' be like?
Interesting stuff.
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Keep us posted!
Plus, what will your 'post workout shake' be like?
Interesting stuff.
I'm thinking a chicken parm pizza as a post workout meal 8)
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ME and Coach read this thread and we lost a few IQ points.
;D
Some serious over training and very low training economy going on in this thread
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I'm thinking a chicken parm pizza as a post workout meal 8)
Hey you should've said something like "I'll take my Whey Isolate/hydrosolate, dextrose/maltodextrine, glutamine, creatine" to keep the bb.com vibe going on! >:(
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Abs
two plates of spaghetti
2 10 piece chicken nuggets, courtesy of the 3.99 coupon
1 coffee
2 apple pies
1 quick dash in the cold
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lmao ;D
maybe Mesomorph Legs already reaching Tom Platz size ;)
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no disrespect to tbombz everyone does what they want with their life.. I've seen his photo recent photo looks good but I think he could have achieved that naturally ...
No doubt. A LOT of hard training and eating the correct way, mixed with TIME and you will achieve a nice physique. AND BE HEALTH AT THE SAME TIME!!
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Hey you should've said something like "I'll take my Whey Isolate/hydrosolate, dextrose/maltodextrine, glutamine, creatine" to keep the bb.com vibe going on! >:(
;D
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maybe Mesomorph Legs already reaching Tom Platz size ;)
not quite
but their big enough
8)
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No doubt. A LOT of hard training and eating the correct way, mixed with TIME and you will achieve a nice physique. AND BE HEALTH AT THE SAME TIME!!
Everyone has to make their own descsions.
I just never saw the logic of it if your not a bber as in competing looking to be pro why even consider taking drugs.... Will you take drugs for the rest of your life or do you think you can... And then there's the adverse affect on organs etc.... Is it all worth it just so you can have muscles or looked jacked from a personal perspective I would say no way... But then again my genes allow me to build muscles fairly easily.
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Nothing wrong with bringing a notebook to da gym, coz it's a rather decent way to know if one is staying true to da Holy Grail of muscle-building, most namely dat little thing called PROGRESSIVE OVERLOAD ;D
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I bring a notebook but at this point it's just depressing. I don't think I've managed to progress in weight/reps more than three or so workouts in a row all year lol... just keep learning more about how my body works.
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Everyone has to make their own descsions.
I just never saw the logic of it if your not a bber as in competing looking to be pro why even consider taking drugs.... Will you take drugs for the rest of your life or do you think you can... And then there's the adverse affect on organs etc.... Is it all worth it just so you can have muscles or looked jacked from a personal perspective I would say no way... But then again my genes allow me to build muscles fairly easily.
I'm with ya. Maybe i'd turn to them if I was to compete, but to take them just to look semi decent, no thanks.
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Hahaha dude was owned (btw I bring a notebook too :D)
He was such a clown.....ended up getting fired after a month....our owner drove 3 hrs to do some sales training with him and as the owner walks in, he got stuck in traffic, little guy tells him he has an "MMA training session" to go to.....and starts to walk out.....our owner shit canned him on the spot....haha
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He was such a clown.....ended up getting fired after a month....our owner drove 3 hrs to do some sales training with him and as the owner walks in, he got stuck in traffic, little guy tells him he has an "MMA training session" to go to.....and starts to walk out.....our owner shit canned him on the spot....haha
Bruno sounds like a no nonsense guy.
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Bruno sounds like a no nonsense guy.
;D Nice memory..... our actual owner was a crazy guy. Was a cleaned up druggie and would tell us stories, if pressed, about coke and whores.....LOL
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Who the fuck brings a notebook in the gym? jesus christ.. ::)
I wonder how those gyms you go at look like.
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Keep us posted!
Plus, what will your 'post workout shake' be like?
Interesting stuff.
Workout was epic.....but the pizza was better 8)
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Who the fuck brings a notebook in the gym? jesus christ.. ::)
I wonder how those gyms you go at look like.
I like the idea of doing it but more hassle. I can always remember what I done. Some people in my gym do it. DOes not bother me one bit
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Who the fuck brings a notebook in the gym? jesus christ.. ::)
I wonder how those gyms you go at look like.
I guarantee you the first two gyms I trained at are way, way more old-school than any gym you have ever set foot in. Course you are just a troll, so..... :-\
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Everyone has to make their own descsions.
I just never saw the logic of it if your not a bber as in competing looking to be pro why even consider taking drugs.... Will you take drugs for the rest of your life or do you think you can... And then there's the adverse affect on organs etc.... Is it all worth it just so you can have muscles or looked jacked from a personal perspective I would say no way... But then again my genes allow me to build muscles fairly easily.
my pupils,,
this is exactrly again whatg gh15 is talking about with the military fella example that come back in town etc etc,, you need to read the bible for this,,but my pupils know what gh15 refering to,,
this fella is a prime example for what i am saying to you on a regular basis,,IT IS ALWAYS THE EXCUSE OF I DO NOT WANNA LOOK LIKE A BODYBUILDERE ,,OR IF YOU TAKE DRUGS YOU NEED TO COMPETE ATLEAST,,OR IF YOU NOT GOING FOR WORLD CHAMP TITLE YOU ARE WASTING TIME WITH DRUGS,,
thi fella here is LIAR,,JAMAICAN LIAR WHICH ARE THE WORST OF WORST BECAUE YOU NEED TO SEE HOW JAMAICA FELLAS FIGHT,,THEY HAVE NO STOP FROM CURSE WORDS TO BE VERY VERY OUT OF CONTROL MEAN ,,AND THAT GOES ALSO FOR IF THEY WANTR YOU TO BELIEVE SOMETHING,,THEY WILL KNOCK IT IN YOUR HEAD FOR A LONG TIME,,
this fellas here uses the old time excuse of i do not want to look like a bodybuilder so why take drugs when HE IS ALREADY ON DRUGS! he just can not achieve bodybuilder look which is 230 single digit at 5'10 even on drugs,,he can achieve 230 low doubles due to his poor to average ability to allow drugs into his bodybuilding,,
very very important exampel for my pupils!!
the major argument among the users who say they are natural AND LIE THEIR TETTH ALMOST EVERY SINGLE TIME,,is "we are nto wanting to be bodybuilder bodybuilder is gay no goog no good",,but in reality they use hormones just like any gym rat with good physiqe thatr hold any good size at low doubles or high singles at average height,,
you have many of them on board,,
croach,,
mioshi which is taken to extreme
this fella
many many more examples on this getbig boarding which you know yourself so no need to write ,,i just want you to start being femiliar more and more with the phenomenon and catagorize it in your brain so when you see it you can either put the fella down infront of eveyone in gym ,,or put him in place,, its very important you recognize this phenmenon called personal dismorfia disorder
gh15 approved
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Dear God, In your opinion what is a decent bodyfat level to have? When I say decent, I mean somewhere between very lean and average. I would say it's within the 9 to 12% range, and that anything much past 12% is just average looking, and nothing special.
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Devon97 summed it up perfectly in his post.
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Back:
T-bar rows 4 sets
One arm dumbbell rows 4 sets
Wide grip front cable pulldowns 4 sets
Seated narrow grip cable rows 3 sets
Abs:
3 sets of crunches
3 sets of incline situps
3 sets of hanging leg raises
30 minutes of cardio.
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Dear God, In your opinion what is a decent bodyfat level to have? When I say decent, I mean somewhere between very lean and average. I would say it's within the 9 to 12% range, and that anything much past 12% is just average looking, and nothing special.
dependign how big you are,,for 195-215 steroid gym rat its around 10% maybe can pull 12 ,,but for anything over 10% you got to have the size both muscle and weight,,you can look very good at 240 13% 5'9 but then again this will demand hormones in more consistent usage and less clean times
good body fat levels is anywhere between 8-15% for athletic fellas,,18-20 is average for male and very common aroudn the world,,for americanos due to the fact they are very fat because they carry little more muscle mass on them due genetic build up and food none stop from age zero in junk places which develop some muscle too,,thats why they are fatter than the average fella aroudn the world by the way,,they just dotn exercize the muscle and more fat is held on them and more flab they are,,thats same case with americano girls,,a 5lb of extra muscle naturally on frame can cause this fatness americano soziety is suffering from,,but as said for americano who train the average bf is little less than 18 due to reason stated above,,usually 15-16% for the average frat boy chuny chubb
gh15 approved
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And within my own personal experience regarding bodyfat, sub-7 is when "the magic begins" and within the 9-12% range, is when I start looking halfway decent.
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After reviewing God's response to ma question, I stand corrected. I need to hit sub-10 to look halfway decent, and once again sub-7 is da magic domain pour moi ;D Yeah, I'm in da twink category and I'm certainly not heavily muscled enough to get away wit 12-13% 8)
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I guarantee you the first two gyms I trained at are way, way more old-school than any gym you have ever set foot in. Course you are just a troll, so..... :-\
ok, i can imagine the "gyms" you train at. A bunch of f@gs "training" with their logbooks or laptops on the side. ::)
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ok, i can imagine the "gyms" you train at. A bunch of f@gs "training" with their logbooks or laptops on the side. ::)
when i visited finland for a couple weeks in the fall of 07, i was staying in the city of turku. They didnt have any gyms, except for one (that i coudl find at least). it was on the 5th story of an abandoned building, had to take an elevator with no doors up to the gym, and then had to walk across a completely empty building (looked like a warehouse) before i got to the gym. the gym was absolutely packed with free weights, quat racks, etc. they had on heavy metal rock.
i got a sense that most europeans who train are pretty hardcore about it
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when i visited finland for a couple weeks in the fall of 07, i was staying in the city of turku. They didnt have any gyms, except for one (that i coudl find at least). it was on the 5th story of an abandoned building, had to take an elevator with no doors up to the gym, and then had to walk across a completely empty building (looked like a warehouse) before i got to the gym. the gym was absolutely packed with free weights, quat racks, etc. they had on heavy metal rock.
i got a sense that most europeans who train are pretty hardcore about it
Yes, not only in Europe but in most countries only a few hardcore gyms survive....others just become "fitness" ones.
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In my opinion notbooks in the gym are silly but that's just my opinion
but it depends on the person I guess.. I can remember my first woukout I know what my max on every lift is and how many reps I can get why would I need a notebook to remind me of that when it's all in my head... I just don't see the need for ulit personally I do see a log of guys with them though nonprogtess nothing but I guess it makes them ficus .. Probably??
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In my opinion notbooks in the gym are silly but that's just my opinion
but it depends on the person I guess.. I can remember my first woukout I know what my max on every lift is and how many reps I can get why would I need a notebook to remind me of that when it's all in my head... I just don't see the need for ulit personally I do see a log of guys with them though nonprogtess nothing but I guess it makes them ficus .. Probably??
Or that they have more important shit to remember than how much they deadlifted last week and for how many reps... Or like me, their memory is just bad.
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True everyone has stuff on their mind but if someone needs a notebook to remember last weeks workout in my opinion ballys or a leisure centre for that person casual gym for a casual trainer
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Or that they have more important shit to remember than how much they deadlifted last week and for how many reps... Or like me, their memory is just bad.
I might have misunderstood you...by "notebook" you actually mean a "laptop" ?
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True everyone has stuff on their mind but if someone needs a notebook to remember last weeks workout in my opinion ballys or a leisure centre for that person casual gym for a casual trainer
Not at all....I just don't care to even try to remember it. And the majority of gyms I've belonged to would be considered "serious" gyms by most on here. Ask Mr. Nobody, he knows where I trained in Winston-Salem. It was very common to see notebooks. Here's and example, I don't do the exact same weight, exact same excercise or exact same number of reps at every workout. Sometimes I will throw in flat db presses for flat bb presses...if I haven't done them for 2 or 3 weeks, I can't remember what weight, sets I did.
I just find it so funny that people think having one has anything to do with being "hardcore or not...."
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I might have misunderstood you...by "notebook" you actually mean a "laptop" ?
haha,,,,,not a laptop, actual notebook to write in.....LOL....... now I see why you thought I was a pansy..... ;D
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haha,,,,,not a laptop, actual notebook to write in.....LOL....... now I see why you thought I was a pansy..... ;D
jesus christ... ;D I actually thought you were talking about a laptop...and i thought "wtf are these guys talking about"? lol sorry my bad.
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jesus christ... ;D I actually thought you were talking about a laptop...and i thought "wtf are these guys talking about"? lol sorry my bad.
Thats a classic.....I was like, damn I'm a pansy now for writing stuff down? hahaha,,,,,, awesome !!!
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Not at all....I just don't care to even try to remember it. And the majority of gyms I've belonged to would be considered "serious" gyms by most on here. Ask Mr. Nobody, he knows where I trained in Winston-Salem. It was very common to see notebooks. Here's and example, I don't do the exact same weight, exact same excercise or exact same number of reps at every workout. Sometimes I will throw in flat db presses for flat bb presses...if I haven't done them for 2 or 3 weeks, I can't remember what weight, sets I did.
I just find it so funny that people think having one has anything to do with being "hardcore or not...."
I hear you. I don't do the same workout is a row or same weights but because I'm interested in lifting weights I can remember all my workouts ... And I'm nit a gym rat without a job or other reesponsibilities ...
Maybe that's why I excel when it comes to working out because I put thought into what I'm doing...
If you can't remember what you did a week ago what will you measure your next workout against... What if you forget the notebook... Anyway to each their own
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Bump or weekend workouts
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Allright meso, today is push day for me, and I will start off with DB Inclines 3*4 and finish with DB Overhead Tri Ext 3*4
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One set for each bodypart?
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Nah man, usually 3 and sometimes 4 work sets per exercise, but I only do 1 exercise per body part, so it end up being 3 or 4 work sets per body part. For example, on Incline I keep the weight the same for each work set, then when I can complete 3 or 4 sets for 4 reps I bump up da weight for my next workout.
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3 set per body part do you make gains like that??
Those 3 or 4 reps are those close to your max I mean are you struggling to get those 4 reps
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Yeah man, those 4 reps are to failure or very near failure, as I said once I can complete 4 reps for each of my 3 or 4 sets then I increase the weight next workout. I practice many of the tenants of HIT, except I perform more than 1 work set, 3 or 4, and I train rather frequently, but my workouts stay brief (under 40 min per workout) and I train to failure or near failure on ALL my work sets. Remember... What it all boils down to is the practice of PROGRESSIVE OVERLOAD and it doesn't really matter HOW you practice it, just as long as your training style allows you to practice it. And for me, this style works best in allowing me to apply PROGRESSIVE OVERLOAD ;D
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I can see where that could work on certian excersise possibly bench press
buy on an excercises like barbel curls for you to aim for a four rep max you would almost always be cheating what I'm saying is maxing small muscle groups will always result in cheating
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Good point man, the reason that I keep my sets at 4 reps or so, is because I get the best muscular response if I keep the total work time per set to under 20 sec, and if I can get 6 or more reps the work time of the set goes past 20 seconds. I'm just getting back into decent condition after a rather long lay-off from serious training. There is another thing about this lo-rep training and that is it is supposed to be "density training" making the muscles very hard and granite-like, so we will see... BTW, I keep da reps a bit higher for legs, usually around 10 to 12.
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I see I think that technique would be great on bench if someone is trying to bring their chest up or on deadlifts but for like biceps ... Or smaller muscle groups I think it would result in a lot of cheating .. What's your rest time between sets?
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I rest 3 or 4 min btw sets. I'm not trying to chase "the pump" I'm trying to chase "granite-like" muscle density ;D Or Pull day I do weighted wide-grip chins and DB supination curls. I used to be able to add 50 pounds and get 5 reps, but now I can only get 5 reps with 10 added pounds. But like I said, I'm getting back into condition. Ideally, I'd like to be able to add bout 100 pounds on me for da chins, but then I woke-up LOL
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Nah man, usually 3 and sometimes 4 work sets per exercise, but I only do 1 exercise per body part, so it end up being 3 or 4 work sets per body part. For example, on Incline I keep the weight the same for each work set, then when I can complete 3 or 4 sets for 4 reps I bump up da weight for my next workout.
Yeah man, those 4 reps are to failure or very near failure, and I train rather frequently, and I train to failure or near failure on ALL my work sets.
Remember... What it all boils down to is the practice of PROGRESSIVE OVERLOAD and it doesn't really matter HOW you practice it, just as long as your training style allows you to practice it. And for me, this style works best in allowing me to apply PROGRESSIVE OVERLOAD ;D
I rest 3 or 4 min btw sets. I'm not trying to chase "the pump" I'm trying to chase "granite-like" muscle density
these are all really good training methods. the bolded part about going to failure i disagree with, because personally i get much better results by staying underneath failure. i stay stronger longer and am able to push more total weight. failure causing alot of fatigue and buuild up of acid in me. maybe your different. but id suggest you try it out, if you havent. (staying a couple reps shy of failure).
the part i made big, thats the most important part. your right. so if going to failure works best for you then keep doing it. i think you might get better results in terms of being able ot gain strength and sized as well by staying shy of failure. one thing though, having very short training sessions willnot be optimal. right now it works good for you because your going to failure and that puts a limit on how many sets you can do before your strength drops and your overtraining. when you stay shy of fialure you can do alot more sets with the same weight before you become fatigued.
the 3-4 minute rest between sets is very good. bodybuilders always train fast and they are very mistaken for doing so so. its about total tonnage first and foremost.
one thing i would say is that you should definitely incorporate higher rep training, not just for your lower body. sticking to reps below 4 is great for building up strength and size too, and i really like the method you use (i do the same thing), however you are missing out on alow of good stuff that comes from higher reps (like 8-12 range) if your not doing them. again, these sets wouldnt be to failure. they would be after your heavy sets, with about 50% or so of what you were using in the heavy sets, and youd just do 2-3 (althoguh you could do more) sets of higher reps. this will pump up your muscles real nice, help with recovery, stimulate some finbers you wouldnt have stimulated otherwise, booost your metabolism, boost your glyocgen stores, maybe help with fascia stretchgin, and increase the number of satellite cells as well. all that scientific mumbo jumbo aside-youll grow better and look better by adding in some high rep sets in addition to your heavy sets.
all in all i can tell you know how to train. :) just smy 2 cents..
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Thanks for da props tbombz, right now I'm trying to lean out, going at least sub-10 and maybe even sub-7 bodyfat, so wit da hard aerobic HIIT style training dat I hit on da stationary bike, I'm a bit hampered as far as making optimal progress wit da weight training. But once I get quite lean I will cut back on da hard aerobic training and also up da cals a bit, and this will certainly help me to more effectively apply da gospel of PROGRESSIVE OVERLOAD ;D I can understand wot your saying bout taking da intensity down a notch, and I actually kinda do this already, since the 1st and usually the 2nd work set isn't to actual failure. And as far as higher rep sets go, I've done them before, and they mainly filled me out more, but they certainly didn't add any granite-like density to ma muscles ;D
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Thanks for da props tbombz, right now I'm trying to lean out, going at least sub-10 and maybe even sub-7 bodyfat, so wit da hard aerobic HIIT style training dat I hit on da stationary bike, I'm a bit hampered as far as making optimal progress wit da weight training. But once I get quite lean I will cut back on da hard aerobic training and also up da cals a bit, and this will certainly help me to more effectively apply da gospel of PROGRESSIVE OVERLOAD ;D I can understand wot your saying bout taking da intensity down a notch, and I actually kinda do this already, since the 1st and usually the 2nd work set isn't to actual failure. And as far as higher rep sets go, I've done them before, and they mainly filled me out more, but they certainly didn't add any granite-like density to ma muscles ;D
but it didnt detract from your granite-like density, did it? fills you out without effecting hardness= good thing, no?
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Yeah man, come to think of it, da hi-rep training did kinda give me a softer, but rounder and fuller apperance. I prefer granite-like muscles to rounder and fuller muscles, coz granite-like muscles are much cooler and much more masculine ;D