Attn: Prof, AA, HELP

Training Bodybuilding
41

[quote]Professor X wrote:
bigmike88 wrote:
thanks everyone for all the positive feedback and advice on foods i can use…

i have another question though…i have been focusing on compound movements since i joined T-Nation, and it has helped me gain to this point. since i am slowing down, should i incorporate more isolation exercises and shy away from the compounds for a few weeks? this is what the trainer at my gym told me, but he also recomends people use swiss balls in almost every aspect of their workouts…so i dont know…any comments?

I see nothing wrong with compound movements. I see something wrong with people ONLY doing compound movements and acting like they should avoid ALL isolation movements like the plague. I don’t understand not training arms directly. I feel you should have been doing most of those movements all along. I suppose that mentality helps those who would otherwise only be doing curls and benchpress. If you are more highly evolved mentally, it is time to do some isolation movements.[/quote]

I like your ideas and wish to subscribe to your newsletter.

42

take it from me, being ideological for a couple of years i did very very little isolation. and now i really regret it. i didn’t get the same development in my arms traps, and abs as i would have had i done appropriate isolation movements.

i always trained calves, though. :slight_smile:

the ‘isolation’ movements i consider indispensable are dumbell lateral raies, heavy barbell shrugs in front of the body, seated/standing calf raises, hanging tucks and exercise ball crunches, and barbell/EZ bar/dumbell curls.

43

Sorry for hi-jacking this thread, but aren’t there bodyfat scales made for athletes? There’s the one you can get at Wal-Fart for 20 bucks & there’s the quality ones. They’re cost is not cheap. Mine 8 yrs. ago from BFS was $125.

Or do you guys believe they’re all the same doo doo?

You’ve got to be single digits with your bodyfat. Keep lifting & eat like hell. Try the Gironda/cream shake, it’s in the nutrition section.

44

If you’re stuck on the gains it’s probably your food intake which isn’t high enough. I got stuck about 3 months ago at 82Kg, for almost a month!

I then bumped up my calories by 300 and now I’m up to 85Kg…

Also, don’t ditch the compound movements and tell the trainer in your gym to stop being a trainer and pick up a crack pipe as he might be better at that!.. Include isolation movements into your routines, as Prof X has stated more than once in several threads: “NO ONE will get massive arms by doing NO isolation work!”… (sorry for missquoting you Prof, but that’s roughly along the lines…)

45

[quote]bigmike88 wrote:
thanks everyone for all the positive feedback and advice on foods i can use…

i have another question though…i have been focusing on compound movements since i joined T-Nation, and it has helped me gain to this point. since i am slowing down, should i incorporate more isolation exercises and shy away from the compounds for a few weeks? this is what the trainer at my gym told me, but he also recomends people use swiss balls in almost every aspect of their workouts…so i dont know…any comments?[/quote]

Tell the trainer to stick his swiss balls up his arse, work on some goodmornings, listen to your body, you are gaining, make sure all other aspects of your life are gaining as well.

46

bigmike…at 6’3", 185-190, you’re in the enviable position of being able to eat like a motherf**cker. At your height, you could easily pack at least 30-40 lbs. on your frame. I wouldn’t necessarily worry about keeping your diet clean either at this point.

Don’t worry about the meaningless number known as bodyfat percentage. If I read about another person estimating, having a trainer at a “fitness center” estimating or being overly concerned about bf%, I will off myself on this forum and everyone can be a part of it. The last thing you should be concerned about based on your current stats is your bf%.

Find a program (total body based, split routine, a little of both…whatever). Just find one, be consistent with your training, don’t “find” reasons to not make it to the gym, tilt your head back and pour food down your throat.

To the guy wondering about bf scales…BIA technology is inherently inaccurate. Scales that use the technology are pretty much worthless when it comes to providing you with an accurate “number”. They CAN be useful for trending purposes, though, as long as you measure at the same time of day each time you use them.

47

Not to be rude,but I can guess that your arms are no more then 14in. I’d work them as you try to gain weight to make them bigger.You also need to work your legs more.

48

yea im definetly going to do some good isolation work and up the calories…and that trainer can go fuck himself, everytime i ask him something he seems to give me the worst possible ideas…

49

[quote]jmwintenn wrote:
Not to be rude,but I can guess that your arms are no more then 14in. I’d work them as you try to gain weight to make them bigger.You also need to work your legs more.[/quote]

not being rude…just honest…i think im going to measure my arms today to see exactly where im at…

50

to get back on topic I’m going to say you should be aiming for at least 220lbs

I have a few friends who are about your height and weigh around 200lbs and its questionable if they lift weights unless they arent wearing a shirt.

get to 250+ without a gut and you will look jacked even in a baggy sweatshirt

51

[quote]
You’ve got to be single digits with your bodyfat. Keep lifting & eat like hell. Try the Gironda/cream shake, it’s in the nutrition section. [/quote]

I don’t understand this. Don’t lots of people look great in the 10-15 range? What is the incentive to drop waaaay down if he is trying to get bigger? Is that even possible?

52

[quote]jedidiah wrote:

You’ve got to be single digits with your bodyfat. Keep lifting & eat like hell. Try the Gironda/cream shake, it’s in the nutrition section.

I don’t understand this. Don’t lots of people look great in the 10-15 range? What is the incentive to drop waaaay down if he is trying to get bigger? Is that even possible?
[/quote]

I think the guy was telling him that he looks as if he is in the single digits not that “he has to be” as an imperative.

53

[quote]jedidiah wrote:

You’ve got to be single digits with your bodyfat. Keep lifting & eat like hell. Try the Gironda/cream shake, it’s in the nutrition section.

I don’t understand this. Don’t lots of people look great in the 10-15 range? What is the incentive to drop waaaay down if he is trying to get bigger? Is that even possible?
[/quote]

I would much rather sitting at 240 @ 10-12% or 260-270 at 15-17%

You will not look fat.

I don’t understand the obsession with anorexic physiques.

I mean if you want to be single digit bodyfat, stand behind a lamp post and disappear that is your business - but I don’t quite get it.

54

[quote]jedidiah wrote:

You’ve got to be single digits with your bodyfat. Keep lifting & eat like hell. Try the Gironda/cream shake, it’s in the nutrition section.

I don’t understand this. Don’t lots of people look great in the 10-15 range? What is the incentive to drop waaaay down if he is trying to get bigger? Is that even possible?
[/quote]

I would much rather sitting at 240 @ 10-12% or 260-270 at 15-17%

You will not look fat.

I don’t understand the obsession with anorexic physiques.

I mean if you want to be single digit bodyfat, stand behind a lamp post and disappear that is your business - but I don’t quite get it.

55

[quote]TDog305 wrote:
jedidiah wrote:

You’ve got to be single digits with your bodyfat. Keep lifting & eat like hell. Try the Gironda/cream shake, it’s in the nutrition section.

I don’t understand this. Don’t lots of people look great in the 10-15 range? What is the incentive to drop waaaay down if he is trying to get bigger? Is that even possible?

I would much rather sitting at 240 @ 10-12% or 260-270 at 15-17%

You will not look fat.

I don’t understand the obsession with anorexic physiques.

I mean if you want to be single digit bodyfat, stand behind a lamp post and disappear that is your business - but I don’t quite get it.[/quote]

Agreed, but I think that is a concept smaller guys don’t understand. Someone with much more muscle mass can get away with a higher body fat percentage.

They have enough muscle to balance out the way they look. Someone very skinny will obviously look like they are carrying more fat even at lower percentages because they have no muscle mass to make them look “developed”.

You would think this would make the goal to gain much more muscle…instead, we get all of these little kids trying to look like Justin Timberlake.

56

[quote]Professor X wrote:

Agreed, but I think that is a concept smaller guys don’t understand. Someone with much more muscle mass can get away with a higher body fat percentage.

They have enough muscle to balance out the way they look. Someone very skinny will obviously look like they are carrying more fat even at lower percentages because they have no muscle mass to make them look “developed”.

You would think this would make the goal to gain much more muscle…instead, we get all of these little kids trying to look like Justin Timberlake.[/quote]

I’m sure a glance at my avatar gives you a rough idea of how stinkin thin I am.

I would gladly assume some body fat for the sake of muscle mass.

Personally, I think six-pack abs are overrated. A huge chest definitely negates an undefined midsection in my book.

At any rate, I’ll settle for partially defined abs until my hard work starts to show dividends.

57

[quote]HAPLOCK wrote:

I think the guy was telling him that he looks as if he is in the single digits not that “he has to be” as an imperative. [/quote]

Upon a second (closer) read, I gather that my time in AP English was absolutely meaningless. My apologies.

58

[quote]jedidiah wrote:
HAPLOCK wrote:

I think the guy was telling him that he looks as if he is in the single digits not that “he has to be” as an imperative.

Upon a second (closer) read, I gather that my time in AP English was absolutely meaningless. My apologies.

[/quote]

no worries, i had to take a second look myself. It was worded kind of funny. I’m in the same boat though, what i thought was enough calories apparently isnt enough. And Im so skinny that I look funny if I gain any fat but Im just gonna have to suck it up for the sake of bulking.

59

[quote]hueyOT wrote:
BIGRAGOO wrote:
bigmike88 wrote:
BIGRAGOO wrote:
Well, if respectible means well built, then I’d say you’re looking for another 20lbs. I doubt you are at 17%bf, so don’t pay that any mind. You are tall and thin, however, so you must put the calories away along with intense training. I believe that tuning your diet to give you building blocks for size is where you need the most focus. Usually a plateau happens when you have stalled in progressing your diet and/or training. Seems now you eat enough to just maintain? I’d try an honest effort at upping your macros for at few weeks and see if you get stronger.

so you suggest i up the protein/carb intake? i havent been able to purchas anymore protein in the past month because a few unexpected expenses came up…but after i take care of that i am going to buy some protein, and fish oils…lately iveconsumed lot of cottage cheese, milk, pizza, and meat…i find it hard to eat alot of calories though, without resorting to junk food. are you aware of any calorie-dense, but healthy food that i could benefit from?

If you can’t afford supps, no big deal. Eat more meats and dairy, if you can tolerate it. These foods are dense in calories and full of protein and fats. In fact since you say you have trouble eating enough, eat whole foods, like whole milk, regular, not skim, cheeses, and lean beef. I love beef. It’s definitely a muscle building food, and it’s not entirely too expensive. Try to dedicate 4 meals a day that are rich in calories, but don’t have exessive sugars or fats. A little of both is neccessary, but too much can negatively affect your training and physique.

i only use full fat dairy products <except milk, i like 1%>. i don’t know why people buy light cheese, sour cream, cream cheese, etc… it’s just less fat and more moisture. you’re paying for water.not to mention more than likely weird additives to enhance flavor and texture.[/quote]

Not trying to take the thread off-topic, but if anybody follows this mentality, read up on homogenized dairy fat and what it does to your arteries. I definately advocate full fat un-homogenized dairy, but I only drink skim due to what Ive looked up on the topic.

60

[quote]aussie486 wrote:
bigmike88 wrote:
thanks everyone for all the positive feedback and advice on foods i can use…

i have another question though…i have been focusing on compound movements since i joined T-Nation, and it has helped me gain to this point. since i am slowing down, should i incorporate more isolation exercises and shy away from the compounds for a few weeks? this is what the trainer at my gym told me, but he also recomends people use swiss balls in almost every aspect of their workouts…so i dont know…any comments?

Tell the trainer to stick his swiss balls up his arse, work on some goodmornings, listen to your body, you are gaining, make sure all other aspects of your life are gaining as well.

[/quote]
better yet, stick the ball up the trainers ass and then you blow it up. Great for the transverse abdominus.

don’t get away from compounds, change them up. reps, tempo, order, choice…