The Bodybuilder Bunker

Training Bodybuilding
401

That totally depends on what you get out of flyes.

I need to have some in there for a balanced pectoral. Just incorporating presses “disfigures” my chest.

If you dont get an un-balanced look from the loss of flyes, and need that extra thickness, and presses work in that way for you. then yes.

TBH, i think 8 sets of presses for any muscle is good enough per workout. Would you do 8 sets of rows? or 8 sets of OH work? Hope so!

I have and always do, keep balance a big part of my routines, and that way i have managed to achieve and maintain a nicely balanced and proportional physique from the beginning. (Obviously not perfect though)
I need to include a fly to do that, so if i need more thickness, i may just do 2 sets of pre-exhaust flyes and 10-12 sets of presses, for example, just to specialize.

Helped a little?

Joe

402

what exercises or routines do people use here to help with making “perkier” biceps…thus really focusing on the head because I’m having trouble really getting them fuller.

403

The peak do you mean? AFAIK it is impossible to build a peak when there is no genetic availability of one… But i believe the outer head causes that, so exercises that stimulate that.

1Arm DB Scott
Inc DB curls
Close bar curls
Hammer curls
X-Body hammer curls
Concentration curls…
Synthol “curls”

lol

Ye? I like these personally (except the synthol!) but there are millions.

I believe it is the outer head that causes the freaky peak though, and it comes quite quickly if your have the genetics. A lad i knew at school used to do 5-10 sets of DB curls/Concentration curls every night and got a freaky peaky in about a year.

Joe

404

[quote]cevet wrote:
what exercises or routines do people use here to help with making “perkier” biceps…thus really focusing on the head because I’m having trouble really getting them fuller.[/quote]

Barbell and preacher curls are a must.

405

[quote]cevet wrote:
what exercises or routines do people use here to help with making “perkier” biceps…thus really focusing on the head because I’m having trouble really getting them fuller.[/quote]

“perkier”? You got a set of tits hanging on your arm, or something?

Shape comes from mass, BF, and genetics. If you have the ‘wrong’ insertion points, you are never going to have perky arms.

What is your height, weight, and arm size?

406

[quote]rainjack wrote:
cevet wrote:
what exercises or routines do people use here to help with making “perkier” biceps…thus really focusing on the head because I’m having trouble really getting them fuller.

“perkier”? You got a set of tits hanging on your arm, or something?

Shape comes from mass, BF, and genetics. If you have the ‘wrong’ insertion points, you are never going to have perky arms.

What is your height, weight, and arm size? [/quote]

I swear if he says 13"…

407

[quote]rainjack wrote:
cevet wrote:
what exercises or routines do people use here to help with making “perkier” biceps…thus really focusing on the head because I’m having trouble really getting them fuller.

“perkier”? You got a set of tits hanging on your arm, or something?

Shape comes from mass, BF, and genetics. If you have the ‘wrong’ insertion points, you are never going to have perky arms.

What is your height, weight, and arm size? [/quote]

AHAHAHAHA! lmao!

408

[quote]austin_bicep wrote:
2lbs/Week seems a little steep for me.

I have a question though,
Say you do 12 sets for chest, 4 sets of Bench, Inclines, and Flys. Would it be a better idea to drop an exercise like flys and just add two extra sets of Bench and Inclines because they are obviously better mass builders?[/quote]

I personally think that the flies are a good exercise, but like Joe said it depends what you get out of them. I always finish my chest off with cable xovers or with the pec deck.

I like to follow the 24 rul 3x8 4x6, etc… and I also like to do the last exercise with 12 reps perfect form and squeeze the muscle I’m working. If I get 6 reps in and notice rep 7 is getting out of good form then I’ll drop the weight and finish out the set immediately.

So my chest exercise at the moment looks something like this

bench 3x8
dumbbell incline 3x8
decline or dumbell flat bench 3x8
cable xover or pec deck 2x12

for some this may be too many sets, etc but its been working for me soo far…

Gerdy

409

[quote]LiveFromThe781 wrote:
Fulmen wrote:

Also, on bodytypes and all that bullshit, I should’ve mentioned this is the first post. I don’t want any mention of ectomorphs, hardgainers, or any of that BULLSHIT in our ONLY HOME.

Keep that shit outta this thread.

dude i dont care what you call it, but the same shit that works for a tall guy isnt going to work for a short guy and vice versa. we all got our natural advantages and disadvantages. short guys build legs really easily, so if im a tall guy does that mean i should ask him how he built his legs? probaly not, or at least take it with a grain of salt. deadlifting is easier for taller guys so it wouldnt be a great idea for a short guy to ask a tall guy how to improve his deadlift.

bodybuilding isnt cookie cutter shit, you cant prescribe the same thing to every single person. if youd like it more if i said “tall thin guys” instead of ectos i dont care but its still the same shit. all im asking is what has been successful for tall guys with long limbs and fast metabolisms. i guess its hard to find out though since most of em dont gravitate towards body building since usually they say “oh i cant gain” and stop lifting but w.e.[/quote]

I don’t plan on contributing much to this thread, simply because there are many other much more experienced and knowledgeable members educating the masses (myself included).

That being said, this caught me the wrong way. I’m 6’5" and when I started I looked like a starving ethiopian. The same shit builds muscle for me that builds muscle for most others. My current workout partner is 5’8" and we’re both doing pretty well on the same routine.

Another thing, I used to be one to label myself as an *cto (didn’t want to utter the term). Now I realize that I actually gain muscle at the same rate as most others. The only difference is the appearance of muscle gained because it is spread over a larger frame. I, like many others, still shoot for about 1 pound a week on the scale, and I usually have no problem hitting it.

And on a side note, this is the only thread I’ve looked at since it was made.

And on another side note, thanks to whomever (I believe PX and Fulmen) recommended MD in a thread a couple weeks ago.

410

[quote]austin_bicep wrote:
2lbs/Week seems a little steep for me.
[/quote]

Yeah. me too. I’ve gone that high in the past, but even with my fast metabolism that rate of gain would have me fat in no time. I personally like to try for 1 lb a week (52 lbs in a year is some serious improvement).

As for weights, it depends on the program I’m doing and the movement. I’ve jumped 20+ lbs on big movements biweekly quite a few times. Usually anywhere from 5/10 lbs on isolation movements on a weekly/biweekly basis.

[quote]
I have a question though,
Say you do 12 sets for chest, 4 sets of Bench, Inclines, and Flys. Would it be a better idea to drop an exercise like flys and just add two extra sets of Bench and Inclines because they are obviously better mass builders?[/quote]

Like Joe said, it depends on you and how you respond. If I’m doing 12 sets for any body part I usually like to throw in at least 1 isolation exercise for that body part (usually at the end) to really make sure that it’s spent while removing the help the accessory muscles can provide.

So, personally I would go with the 4 sets of each.

Also, the program design may partially dictate whether or not it would be worth it to do another 2 sets of the presses. I like to use either ramping or pyramiding when I use higher volume. So either 12,10,8,6 reps increasing weight on each subsequent set. Or, all the same number of reps, but increase weight each set (going for a final all out heavy as possible set at that rep range).

Using either one of those approaches I would either have to do higher reps/lower reps than I feel would be beneficial for me. Or in the case of ramping, either 2 sets that were extremely easy (not very beneficial IMO), or 2 sets of pretty much all forced reps.

411

Wow, that was pretty speedy.

412

[quote]Stronghold wrote:
Wow, that was pretty speedy.[/quote]

They must only be reading this thread considering how fast they move.

I am obviously only discussing hummingbirds.

413

[quote]Stronghold wrote:
Wow, that was pretty speedy.[/quote]

Yeah, I’m impressed.

Almost expecting 2 newly registered & pissed off members, to rejoin the discussion…

414

Yes. And roadrunners.

I bet roadrunners would run faster after doing the Velocity Diet.

Hell, they might even enter into a roadrunner race and win some invisible trophies.

415

[quote]Stronghold wrote:
Yes. And roadrunners.

I bet roadrunners would run faster after doing the Velocity Diet.

Hell, they might even enter into a roadrunner race and win some invisible trophies.[/quote]

One thing is certain, however, they would absolutely never be educated roadrunners.

Hummingbirds are some shady characters.

416

KellyB, the group you created on myspace is set to private, I cant see or join it. PM me with your username on myspace and I will add you so you can invite me.

417

[quote]Professor X wrote:
Stronghold wrote:
Yes. And roadrunners.

I bet roadrunners would run faster after doing the Velocity Diet.

Hell, they might even enter into a roadrunner race and win some invisible trophies.

One thing is certain, however, they would absolutely never be educated roadrunners.

Hummingbirds are some shady characters.[/quote]

You can’t trust anything that can fly backwards.

418

You can’t trust anything that penalizes behavior that wasn’t even listed as a possible offense in the terms of service!

419

[quote]TS2 wrote:
You can’t trust anything that penalizes behavior that wasn’t even listed as a possible offense in the terms of service![/quote]

Hummingbirds have personal interests to protect. They are very upwardly mobile creatures. Loyalty is of no concern.

420

[quote]TS2 wrote:
You can’t trust anything that penalizes behavior that wasn’t even listed as a possible offense in the terms of service![/quote]

They can. And they have. And they probably will again.