Cephalic Carnage: How Do You Train?

Training Bodybuilding
121

[quote]300andabove wrote:
pumped340 wrote:
I thought I posted but I don’t see it.

CC what would you suggest for someone who just can’t seem to gain muscle without too much body fat regardless of how strict they are with their diet, if they do early carb cutoff’s, morning cardio, etc…

This is quite impossible to be honest.

Can you throwup your “strict” nutrition plan for the week ?

You DO have a plan yes ?

I won’t say its “impossible” to gain alot of fat off GOOD food but its pretty hard once your not eating for 5 people ya know ?
[/quote]

I assure you it’s not impossible because its what happens. I’d rather not put my whole diet but yes I have a plan and everything is specific. High protein, low carbs except workout days its higher, am cardio, carb cut offs, etc…my metabolism just sucks and I can never seem to gain muscle without about an equal amount of fat along with it.

122

[quote]Cephalic_Carnage wrote:
300andabove wrote:
Cephalic_Carnage wrote:
Affliction wrote:
Ceph - that’s Lee Priest in his avatar.

Thanks, didn’t see the tattoo at first (and I thought it was larger than that).
Man, I totally didn’t recognize him, that’s one cool pic.

Sigh, and you claim to follow bodybuilding and you don’t recognise LEE PRIEST !
Doesn’t exactly help that you can’t see his face, the pic is black and white and he’s in a “pose” you normally don’t see in BB pics.

Sigh, silly Germans ^^
May you drown in tea, you British bastard :slight_smile:

Btw, how’s the cutting going for you?
[/quote]

I hate it :frowning:

Add to that i have my final exams in 2 months and 4 thesis’s to hand in = STRESSSSSSSSSSS

In about a month im just going to put all the gym related stuff on hold, probably lose a small bit of muscle but getting my degree is a SMALL bit more important ---- need it for more steak !

123

[quote]pumped340 wrote:
300andabove wrote:
pumped340 wrote:
I thought I posted but I don’t see it.

CC what would you suggest for someone who just can’t seem to gain muscle without too much body fat regardless of how strict they are with their diet, if they do early carb cutoff’s, morning cardio, etc…

This is quite impossible to be honest.

Can you throwup your “strict” nutrition plan for the week ?

You DO have a plan yes ?

I won’t say its “impossible” to gain alot of fat off GOOD food but its pretty hard once your not eating for 5 people ya know ?

I assure you it’s not impossible because its what happens. I’d rather not put my whole diet but yes I have a plan and everything is specific. High protein, low carbs except workout days its higher, am cardio, carb cut offs, etc…my metabolism just sucks and I can never seem to gain muscle without about an equal amount of fat along with it.
[/quote]

HHmmmmm can you pm me it ?

This has sparked my interest somewhat ^^

124

[quote]300andabove wrote:
Cephalic_Carnage wrote:
300andabove wrote:
Cephalic_Carnage wrote:
Affliction wrote:
Ceph - that’s Lee Priest in his avatar.

Thanks, didn’t see the tattoo at first (and I thought it was larger than that).
Man, I totally didn’t recognize him, that’s one cool pic.

Sigh, and you claim to follow bodybuilding and you don’t recognise LEE PRIEST !
Doesn’t exactly help that you can’t see his face, the pic is black and white and he’s in a “pose” you normally don’t see in BB pics.

Sigh, silly Germans ^^
May you drown in tea, you British bastard :slight_smile:

Btw, how’s the cutting going for you?

I hate it :frowning:

Add to that i have my final exams in 2 months and 4 thesis’s to hand in = STRESSSSSSSSSSS

In about a month im just going to put all the gym related stuff on hold, probably lose a small bit of muscle but getting my degree is a SMALL bit more important ---- need it for more steak !

[/quote]

Good luck with those exams, brother…

125

[quote]300andabove wrote:

HHmmmmm can you pm me it ?

This has sparked my interest somewhat ^[1]

Ok I sent it

  1. /quote ↩︎

126

In your opinion, would RGBs and CGBPs paired together work well? Or should only one be used at a time? :slight_smile:

Also, what is your opinion on excercises used solely for pump purposes? For example, Tricep Kickbacks at the very end of a chest/triceps day.

127

[quote]krazykoukides wrote:
In your opinion, would RGBs and CGBPs paired together work well? Or should only one be used at a time? :slight_smile:
[/quote] If you’re a real volume machine ala Bauer/Waylander, then I suppose you could do that.
For me though, that doesn’t work all that well. I prefer 1 heavy pressing exercise per tricep workout, and then, depending on the routine, some pullover/extension (PJR’s) or just one of the more elbow-friendly extensions (scott extensions, etc).
After that, also depending on the routine, some light pump thing (pushdowns).

[quote]
Also, what is your opinion on excercises used solely for pump purposes? For example, Tricep Kickbacks at the very end of a chest/triceps day.[/quote]

Imo pushdowns work better as a mere pump exercise than kickbacks, but that’s obviously just personal preference (I’d use a straight bar and armpit wide grip or one of those angled/ez bars with a narrower grip).

Whether it makes sense to incorporate those depends on your routine, plain and simple.
I like doing some light pushdowns before using the tricep extreme-stretch… Fascia stretches work imo better when the muscle is pumped, especially for limber guys.
It’s not necessary though.

128

[quote]Cephalic_Carnage wrote:
300andabove wrote:
Cephalic_Carnage wrote:
300andabove wrote:
Cephalic_Carnage wrote:
Affliction wrote:
Ceph - that’s Lee Priest in his avatar.

Thanks, didn’t see the tattoo at first (and I thought it was larger than that).
Man, I totally didn’t recognize him, that’s one cool pic.

Sigh, and you claim to follow bodybuilding and you don’t recognise LEE PRIEST !
Doesn’t exactly help that you can’t see his face, the pic is black and white and he’s in a “pose” you normally don’t see in BB pics.

Sigh, silly Germans ^^
May you drown in tea, you British bastard :slight_smile:

Btw, how’s the cutting going for you?

I hate it :frowning:

Add to that i have my final exams in 2 months and 4 thesis’s to hand in = STRESSSSSSSSSSS

In about a month im just going to put all the gym related stuff on hold, probably lose a small bit of muscle but getting my degree is a SMALL bit more important ---- need it for more steak !

Good luck with those exams, brother…
[/quote]

x2 good luck.

129

Cheers :slight_smile:

If i pass i’ll send you one drop of water.

Hows that for an offer ^^

130

[quote]300andabove wrote:
Cheers :slight_smile:

If i pass i’ll send you one drop of water.

Hows that for an offer ^[1]

Jesus Christ are you cheap.
What do you Brits need all your rain-water for, huh? Tea?
Surely you can spare more than a single drop…

  1. /quote ↩︎

131

Thanks for the post Ceph! Always interesting to hear your thoughts/opinions!

Regarding CGBPs, I have witnessed some pretty big guys doing them with an Ez-Curl bar with their thumbs touching. Would this be effective because the bar is so much smaller and less of a stress on the wrists? What are your thoughts on this? It was just like a regular CGBP… elbows tucked even… just with the Ez-Curl Bar. Not an extension or anything.

Also, with CGBPs I am finding it hard to progress in the 6-8 rep range due to my left wrist sometimes giving out before my triceps do. I do them like you told me to way back (elbows tucked, shoulder-width apart)…

I don’t wish to share any numbers as I would embarass myself… but I have progressed since I started doing them like you said. (Going from the smith machine to a free bar for the first time ever was quite the humbling and frustrating experience though!)

I don’t like the thought of going higher in reps (10-15 range) because of that theory higher reps builds ‘pump’ muscle. I want size that will be there relaxed too, you know? I’m a freaking tiny dude! I need all the mass I can get. What do you think?

Thanks in advanced:)

132

Hey C_C what’s the difference between the Inhuman CGBP and a regular CGBP? It’s not the Dante Reverse Grip Bench Press right?

133

[quote]That One Guy wrote:
Hey C_C what’s the difference between the Inhuman CGBP and a regular CGBP? It’s not the Dante Reverse Grip Bench Press right?[/quote]

No, though there are a few similarities in how you set up.

IH cgp= In the smith, chest/sternum high, the usual ass off the end of the bench, low-back and upper-back/delts on the bench at all times… Armpit-wide grip on the bar (suicide grip is what I’d use), elbows flared. (not a reverse grip)

You press towards your feet as well as up just like you would do on SRGB’s.

Close Grip Bench Press - YouTube ← like this (grip wise and elbow wise) but in the smith and trying to press towards feet and up.

134

[quote]krazykoukides wrote:
Thanks for the post Ceph! Always interesting to hear your thoughts/opinions!

Regarding CGBPs, I have witnessed some pretty big guys doing them with an Ez-Curl bar with their thumbs touching. Would this be effective because the bar is so much smaller and less of a stress on the wrists? What are your thoughts on this? It was just like a regular CGBP… elbows tucked even…[/quote] How can you tuck your elbows with such a narrow grip and when using a non-straight bar? If you’ve seen that in the vids we recently had in the forum (the old battle for the O vids), then those certainly weren’t tucked… [quote] just with the Ez-Curl Bar. Not an extension or anything. [/quote] You can do them if you want, but imo they just don’t allow for enough weight and personally, such a narrow grip messes with my shoulders… If it works for you though, then do it. [quote]

Also, with CGBPs I am finding it hard to progress in the 6-8 rep range due to my left wrist sometimes giving out before my triceps do. I do them like you told me to way back (elbows tucked, shoulder-width apart)…
[/quote] Your left wrist? Other than getting wrist wraps… What do you mean it gives out? Are you using a suicide (thumbless) grip? You should actually be fine, your wrist will be cocked back a bit but should fall all the way back… Can you describe the issue in a bit more detail? [quote]
I don’t wish to share any numbers as I would embarass myself… but I have progressed since I started doing them like you said. (Going from the smith machine to a free bar for the first time ever was quite the humbling and frustrating experience though!)

I don’t like the thought of going higher in reps (10-15 range) because of that theory higher reps builds ‘pump’ muscle.[/quote] Not really… If you progress in the 8-12 range or so, you will be just fine. [quote] I want size that will be there relaxed too, you know? [/quote] We do 12-25 reps on kroc rows. Look at Kroc’s back. Doesn’t look like pump-muscle now, does it? :slight_smile: [quote]I’m a freaking tiny dude! I need all the mass I can get. What do you think?

Thanks in advanced:) [/quote]

Rep ranges… Doesn’t matter what you do (within reason) as long as you progress… 8-15, 6-8, 6-10, 4-8, 8-12… Up to 20+ on some exercises like Kroc rows…

135

[quote]Cephalic_Carnage wrote:

How can you tuck your elbows with such a narrow grip and when using a non-straight bar? If you’ve seen that in the vids we recently had in the forum (the old battle for the O vids), then those certainly weren’t tucked… [/quote]

Well they kept their elbows near their sides as much as possible. You’re right though… they were probably flaring more than I realized. And nah, not those vids:) just a couple big guys I’ve seen at the gym before.

I can try my best to describe it. I use a regular grip… with thumbs. I set my hands up on the bar about shoulder width apart… but I go in just a little. I didn’t like shoulder width completely because it just felt funky for me. So I go in about half my hand from shoulder width.

So then I’ll be doing the reps… tucking my elbows as much as i can. I’ve been doing the full ROM. I can’t keep my left wrist from falling back but I can keep my right from falling back. My left wrist will begin to ache on the 3rd rep and by the 4th or 5th my left wrist will ache enough where I fear to continue with the set. It feels like my wrist is about to break or something (probably isn’t… but it causes me to panic quite badly).

thanks again Ceph

136

[quote]krazykoukides wrote:
Cephalic_Carnage wrote:

How can you tuck your elbows with such a narrow grip and when using a non-straight bar? If you’ve seen that in the vids we recently had in the forum (the old battle for the O vids), then those certainly weren’t tucked…

Well they kept their elbows near their sides as much as possible. You’re right though… they were probably flaring more than I realized. And nah, not those vids:) just a couple big guys I’ve seen at the gym before.

Your left wrist? Other than getting wrist wraps… What do you mean it gives out? Are you using a suicide (thumbless) grip? You should actually be fine, your wrist will be cocked back a bit but should fall all the way back… Can you describe the issue in a bit more detail?

I can try my best to describe it. I use a regular grip… with thumbs. I set my hands up on the bar about shoulder width apart… but I go in just a little. I didn’t like shoulder width completely because it just felt funky for me. So I go in about half my hand from shoulder width.

So then I’ll be doing the reps… tucking my elbows as much as i can. I’ve been doing the full ROM. I can’t keep my left wrist from falling back but I can keep my right from falling back. My left wrist will begin to ache on the 3rd rep and by the 4th or 5th my left wrist will ache enough where I fear to continue with the set. It feels like my wrist is about to break or something (probably isn’t… but it causes me to panic quite badly).

thanks again Ceph[/quote]

I’d suggest taking C_C’s advice of getting yourself some wrist wraps and using a suicide (thumbless) grip. That in itself should pretty much eliminate your problem.

It also sounds like your left wrist is weaker than your right. So, I don’t know what you are doing for forearm work, but you might want to throw in some wrist curls/wrist rollers or another good wrist flexion exercise as well.

137

[quote]Sentoguy wrote:
krazykoukides wrote:
Cephalic_Carnage wrote:

How can you tuck your elbows with such a narrow grip and when using a non-straight bar? If you’ve seen that in the vids we recently had in the forum (the old battle for the O vids), then those certainly weren’t tucked…

Well they kept their elbows near their sides as much as possible. You’re right though… they were probably flaring more than I realized. And nah, not those vids:) just a couple big guys I’ve seen at the gym before.

Your left wrist? Other than getting wrist wraps… What do you mean it gives out? Are you using a suicide (thumbless) grip? You should actually be fine, your wrist will be cocked back a bit but should fall all the way back… Can you describe the issue in a bit more detail?

I can try my best to describe it. I use a regular grip… with thumbs. I set my hands up on the bar about shoulder width apart… but I go in just a little. I didn’t like shoulder width completely because it just felt funky for me. So I go in about half my hand from shoulder width.

So then I’ll be doing the reps… tucking my elbows as much as i can. I’ve been doing the full ROM. I can’t keep my left wrist from falling back but I can keep my right from falling back. My left wrist will begin to ache on the 3rd rep and by the 4th or 5th my left wrist will ache enough where I fear to continue with the set. It feels like my wrist is about to break or something (probably isn’t… but it causes me to panic quite badly).

thanks again Ceph

I’d suggest taking C_C’s advice of getting yourself some wrist wraps and using a suicide (thumbless) grip. That in itself should pretty much eliminate your problem.

It also sounds like your left wrist is weaker than your right. So, I don’t know what you are doing for forearm work, but you might want to throw in some wrist curls/wrist rollers or another good wrist flexion exercise as well.[/quote]

wait are u guys talking about reverse or in human close grip bench that u shud use straps on. Im lost haha

138

[quote]Sentoguy wrote:
krazykoukides wrote:
Cephalic_Carnage wrote:

How can you tuck your elbows with such a narrow grip and when using a non-straight bar? If you’ve seen that in the vids we recently had in the forum (the old battle for the O vids), then those certainly weren’t tucked…

Well they kept their elbows near their sides as much as possible. You’re right though… they were probably flaring more than I realized. And nah, not those vids:) just a couple big guys I’ve seen at the gym before.

Your left wrist? Other than getting wrist wraps… What do you mean it gives out? Are you using a suicide (thumbless) grip? You should actually be fine, your wrist will be cocked back a bit but should fall all the way back… Can you describe the issue in a bit more detail?

I can try my best to describe it. I use a regular grip… with thumbs. I set my hands up on the bar about shoulder width apart… but I go in just a little. I didn’t like shoulder width completely because it just felt funky for me. So I go in about half my hand from shoulder width.

So then I’ll be doing the reps… tucking my elbows as much as i can. I’ve been doing the full ROM. I can’t keep my left wrist from falling back but I can keep my right from falling back. My left wrist will begin to ache on the 3rd rep and by the 4th or 5th my left wrist will ache enough where I fear to continue with the set. It feels like my wrist is about to break or something (probably isn’t… but it causes me to panic quite badly).

thanks again Ceph

I’d suggest taking C_C’s advice of getting yourself some wrist wraps and using a suicide (thumbless) grip. That in itself should pretty much eliminate your problem.

It also sounds like your left wrist is weaker than your right. So, I don’t know what you are doing for forearm work, but you might want to throw in some wrist curls/wrist rollers or another good wrist flexion exercise as well.[/quote]

Could it be some nerve issue due to using his thumb in the grip?
I have very small hands/short fingers and my whole left arm at times fatigues very quickly when using a normal grip on heavy pushing exercises.
Not sure what really causes this, I do get some pain where the thumb attaches though… And I guess it’s probably not the same thing that kk is experiencing, but still…

I agree with everything Sento said.
Try getting a spotter for your work set(s) though… Suicide grip or not…

If you ever get the chance of taping yourself doing CGP’s, pm the vid to me for some general comments on form etc if you like.

139

[quote]Cephalic_Carnage wrote:
That One Guy wrote:
Hey C_C what’s the difference between the Inhuman CGBP and a regular CGBP? It’s not the Dante Reverse Grip Bench Press right?

No, though there are a few similarities in how you set up.

IH cgp= In the smith, chest/sternum high, the usual ass off the end of the bench, low-back and upper-back/delts on the bench at all times… Armpit-wide grip on the bar (suicide grip is what I’d use), elbows flared. (not a reverse grip)

You press towards your feet as well as up just like you would do on SRGB’s.

Close Grip Bench Press - YouTube ← like this (grip wise and elbow wise) but in the smith and trying to press towards feet and up.
[/quote]

thank you sir

140

[quote]That One Guy wrote:
Cephalic_Carnage wrote:
That One Guy wrote:
Hey C_C what’s the difference between the Inhuman CGBP and a regular CGBP? It’s not the Dante Reverse Grip Bench Press right?

No, though there are a few similarities in how you set up.

IH cgp= In the smith, chest/sternum high, the usual ass off the end of the bench, low-back and upper-back/delts on the bench at all times… Armpit-wide grip on the bar (suicide grip is what I’d use), elbows flared. (not a reverse grip)

You press towards your feet as well as up just like you would do on SRGB’s.

Close Grip Bench Press - YouTube ← like this (grip wise and elbow wise) but in the smith and trying to press towards feet and up.

thank you sir[/quote]

My pleasure!

Cash or credit card?