The Bodybuilder Bunker

Training Bodybuilding
701

[quote]Bellicus wrote:
LiveFromThe781 wrote:
ok so maybe i just have my anatomy fucked up, i couldnt find for certain any pics of the ant. delt on google so ill go ahead and say it but do any of you feel your anterior delt getting worked on pushdowns? i dont hang out with any other lifters so this pretty much the only place i can discuss BBing and techniques, etc. but yea i was just wondering if any of you guys get that too because i also feel it in my lower abs from pushdowns and i feel the “bottom ab” being worked when i do leg curls too.

I would lower the weight a little in the pushdowns to make sure its just your triceps working. Do you think that could fix it?[/quote]

The delts get hit a lot when doing pushdowns if you use too much weight. I agree, try lowering the weight and pulling your elbows back and to your sides. Do this with strict form and you will hit the tri’s more instead of a tri/shoulder combo.

Gerdy

702

[quote]Brendan Ryan wrote:
GrabAKimber wrote:
Okay

Here’s a doosy: Posterior delt, train it with shoulder or back? I mean isolation movements for it of course. I personally, (If military didn’t dictate my training) would have a shoulders and back day in which I would include either bent-over lateral raises or reverse pec-dec.

So what do the guys over 200 pounds do for their posterior delt? (Pfft Prof X)

:slight_smile: Thanks

Matter of preference but I throw it in with shoulders because I’m fried after back.

[/quote]

No offense, but if memory serves you’re not over 200 lbs, or even very close…just saying.

About the split question, I’m doing a 4 way 7 day cycle split(my last one was a 6 way 8 day cycle). Currently it’s split up into Shoulder/Traps, Legs, Chest/Triceps, and Back/Biceps. I enjoy having 3 days a week off, 3 out of every 4 days took a bit of a toll on me. But it worked for me while I did it, and when it stopped working as well, I switched to this, less volume. Whatever allows me to progress fastest and most consistently is the program I’ll be using.

703

[quote]hungry4more wrote:

No offense, but if memory serves you’re not over 200 lbs, or even very close…just saying.

[/quote]

Yes he is. He hit 210 this year.

704

Yep, Brendan is a full 20 lbs heavier than you H4M. Might wanna chill out.

705

[quote]anonym wrote:
Corkonian wrote:
So maybe train for 2-3 months with NO specific arm days then go arm days for 3 months ?
Not to sure though still all new to this :slight_smile:

If your arms “shot up” when you started doing isolation movements for them, that means they are working for you.

Why fix what isn’t broken? You don’t owe CW anything - don’t bother with his routine if it isn’t giving you the results you want. Besides, no one says you have to be one of those “beach” people who do nothing BUT arms and see little results.

Once again: if it ain’t broken, don’t fix it![/quote]

Well i dont know if they “work” for me, and CW did give me results i have gone from nothing to something :slight_smile:
In 9 months im
Back Squatting: 140 kgs
Front Sqatting: 95kgs
Benching: 85kgs
Deadlifting: 120 kgs

So i do not doubt CW’s methods work for ME. But from what i have seen EVERYTHING will work for a time, then move on :slight_smile: So now i have put his methods to be and gone from 10*3 to CT’s methods.

706

And Prof, i am on 14 3/4 stone now !!!
And what looks like same if not less bodyfat so the scaring children time is approaching :smiley:
Er crap ye dont use stone/kgs
Thats 205 lbs :slight_smile:

707

[quote]Corkonian wrote:
And Prof, i am on 14 3/4 stone now !!!
And what looks like same if not less bodyfat so the scaring children time is approaching :smiley:
Er crap ye dont use stone/kgs
Thats 205 lbs :)[/quote]

LOL. Good work, man.

708

[quote]Corkonian wrote:
And Prof, i am on 14 3/4 stone now !!!
And what looks like same if not less bodyfat so the scaring children time is approaching :smiley:
Er crap ye dont use stone/kgs
Thats 205 lbs :)[/quote]

Man, youre a trip. Glad to have you here.

709

[quote]Aragorn wrote:
Bellicus wrote:

I was going to ask “Why the fuck are you here” as sarcasm and remembered you are a powerlifter. Still glad to have ya, though.

Lol. I enjoy hanging out with serious lifters, powerlifting or otherwise. I learned a lot from the bb’ers here years ago, and I think it’s easy to learn more from them, as well as the serious bb’ers at my gym. Picked up a lot of good tricks and stuff I’ve used, and learned stuff from training other people too. I do it for love of the game, so to speak.

That’s why I’d like to hang out in this thread, if ya’ll will have me–I like hardcore people. Not, mind you, people posing as hardcore. I mean dedicated serious people who want to be the best. I don’t care what their specific goal is. Kinda like the early days when oly, PL, and bb guys would all hang and train together. You learn a lot. I’m a firm believer in cross-pollination of ideas and methods. All the best coaches do it, and all the best scientists do it, so that’s good enough for me to do it.

Besides, I like to look good. I may want to squat and pull a ton (literally) more than I want to get a perfect v-taper, but I’m not afraid to admit that I do actually want to look like an old school bodybuilder at times. It’s just not my #1 priority. I’ve picked up a lot of things I think others could learn from whether they’re bb’ers or not, even though I’m still “only” a powerlifting guy. Still, I think aspiring to look like Arnold is a worthy goal. :slight_smile: Eventually I may even learn to love beach training one day.[/quote]

I feel the same way. As long as you want to train hard and aren’t an r-tard, I’m all for ya.

Now, that doesn’t mean we can’t all bust each other’s chops a little bit, pl’ers vs bb’ers vs strongmen, but we all know where it stands in real life.

710

So, how many people here keep a strict, clean diet all the time? I try, but sometimes I’ll indulge in a Hershey’s kisses or something like that. (Living at home this summer is going to be a test of will.) If I do err, I try to lean towards something high(er) in protein, like chicken-pizza, fettucini, spaghetti, etc.

711

[quote]SSC wrote:
So, how many people here keep a strict, clean diet all the time?[/quote]

Not me; I like to grow as quickly as possible (although I’m not wreckless in my diet).

712

Lol you call hershey’s kisses an indulgence?

So I was thinking, when I’m really lean at the end of this summer, I’m hopefully preparing for some long term size gaining. Without stopping for summer cuts and shit,

I was thinking maybe shoot .5lbs a week, or up to 3 lbs per month to be my running average. That seems slow, but what if I did that for 2 years, all the while keeping up with cardio and keep the diet in check to keep bodyfat levels in check according. That’d put me at a full 50lbs heavier, and at that rate of growth, it seems plausible that it would be a very good muscle to fat ratio and a considerable size gain for 2 years.

Thoughts? I’ve never really ‘bulked’ before. There was just eating enough to be strong and fat, and subsequently transforming out of fatass hood.

713

[quote]Bellicus wrote:
GrabAKimber wrote:
Okay

Here’s a doosy: Posterior delt, train it with shoulder or back? I mean isolation movements for it of course. I personally, (If military didn’t dictate my training) would have a shoulders and back day in which I would include either bent-over lateral raises or reverse pec-dec.

So what do the guys over 200 pounds do for their posterior delt? (Pfft Prof X)

:slight_smile: Thanks

What about us short fuckers?[/quote]

Bahaha I’m sorry bro dude~

I’m 5’6.75" or 5’7" with a bump on my head, so I feel ya! I only say it because I kind of want to discourage those weekend warriors from answering, since their results of muscle growth a skewed from someone with say an intermediate phase of training. I asked the question just to start up a conversation about the posterior delt. I have seen it split both ways: 50% train it on back the other half on shoulder day, some albiet a few, train it twice a week.

714

[quote]GetSwole wrote:
Lol you call hershey’s kisses an indulgence?

So I was thinking, when I’m really lean at the end of this summer, I’m hopefully preparing for some long term size gaining. Without stopping for summer cuts and shit,

I was thinking maybe shoot .5lbs a week, or up to 3 lbs per month to be my running average. That seems slow, but what if I did that for 2 years, all the while keeping up with cardio and keep the diet in check to keep bodyfat levels in check according. That’d put me at a full 50lbs heavier, and at that rate of growth, it seems plausible that it would be a very good muscle to fat ratio and a considerable size gain for 2 years.

Thoughts? I’ve never really ‘bulked’ before. There was just eating enough to be strong and fat, and subsequently transforming out of fatass hood.[/quote]

That sounds good, but here are a few suggestions:

1 - Measure your weight bi-weekly. It is very difficult to measure a TRUE .5 pound gain in weight. Water, glycogen, food in gut, a big stool… it all adds up, and .5 pounds is nothing in the grand scheme. You just gotta make sure you dont stay at 195 for 3 weeks… 4weeks… 5weeks. If thats the case you gotta up the cals 300-500.

2 - Have a plan mapped out. “I am going to start bulking in September, gain 25(30,40,50) pounds and then cut the fat.” This just gives you a goal to shoot for and wont have you up in your head as to what you should do next month.

What are everyones thoughts of going straight into a low-calorie cut to drop fat quick? I have always gotten good results when I drop fat consistantly for a few months and then maybe hit it with a sledge hammer (low cal keto diet) for the final 4 weeks. Anyone have any experience going straight from a 4000+ cal diet into a 2500 cal or less diet?

715

I think if you haven’t been carrying your muscle that long, the body might really want to rid itself of it since it is the most energy consuming tissue. I’m not saying thats correct, I just think the body likes its “set points” if you will and you’ll have to force it to change them.

I may very well be wrong…that just makes sense to me.

Thanks for the thoughts Lonnie, I agree with what you said about the measuring I just figured that would provide a general guideline with ultimately the monthly gain of around 3lbs or so being the goal. I know that may not seem like much, but if I was upwards of 50lbs after 2 years of doing that, without having gotten out of control bodyfat levels, I think that’d be pretty solid gains.

716

[quote]SSC wrote:
So, how many people here keep a strict, clean diet all the time? I try, but sometimes I’ll indulge in a Hershey’s kisses or something like that. (Living at home this summer is going to be a test of will.) If I do err, I try to lean towards something high(er) in protein, like chicken-pizza, fettucini, spaghetti, etc.[/quote]

Most of the time here. Every now and then I totally screw up and have some big macs, ice cream, you name it. lol

Gerdy

717

[quote]SSC wrote:
So, how many people here keep a strict, clean diet all the time? I try, but sometimes I’ll indulge in a Hershey’s kisses or something like that. (Living at home this summer is going to be a test of will.) If I do err, I try to lean towards something high(er) in protein, like chicken-pizza, fettucini, spaghetti, etc.[/quote]

Pizzas, burgers and whole foods all worked together to give me 70+ lbs of mass (not all muscle of course) in a year and seven months… so for me what is not nailed down i will eat, within reason of course.

I think it boils down to get to know your body : i have tryed very high caloric intakes and some more moderate, and i saw that i gain fine in more moderate intakes.

If i had followed the advice of some authors i would classify myself as hardgainer/ectomorph and forever doomed to eat in excess of 5000 cals to see any gain.

I think what they forget in the equation are the heavy weights increasing as fast as you are able.
No 5000+ cals in the world are gonna do magic if you increase your working weights by timid 0,5lbs every lunar eclipse.

Sorry for the unrelated rant.

718

[quote]GetSwole wrote:
Lol you call hershey’s kisses an indulgence?[/quote]

Well, I’m sure you know how things like hershey’s kisses work… they’re a slippery slope of goodness. First it’s one. The next time you pass, it’s “Hey, that last one was good, I’ll have just one more, but I’ll make it last.” Two hours later you’re in a chocolate coma…

[quote]So I was thinking, when I’m really lean at the end of this summer, I’m hopefully preparing for some long term size gaining. Without stopping for summer cuts and shit,

I was thinking maybe shoot .5lbs a week, or up to 3 lbs per month to be my running average. That seems slow, but what if I did that for 2 years, all the while keeping up with cardio and keep the diet in check to keep bodyfat levels in check according. That’d put me at a full 50lbs heavier, and at that rate of growth, it seems plausible that it would be a very good muscle to fat ratio and a considerable size gain for 2 years.

Thoughts? I’ve never really ‘bulked’ before. There was just eating enough to be strong and fat, and subsequently transforming out of fatass hood.[/quote]

Sounds like a pretty good plan. You did say you were a FFB, right? If so, this is something like the kind of plan I’m going to try and get on as soon as I finish getting rid of this fat.

719

[quote]GetSwole wrote:
I think if you haven’t been carrying your muscle that long, the body might really want to rid itself of it since it is the most energy consuming tissue. I’m not saying thats correct, I just think the body likes its “set points” if you will and you’ll have to force it to change them.

I may very well be wrong…that just makes sense to me.

Thanks for the thoughts Lonnie, I agree with what you said about the measuring I just figured that would provide a general guideline with ultimately the monthly gain of around 3lbs or so being the goal. I know that may not seem like much, but if I was upwards of 50lbs after 2 years of doing that, without having gotten out of control bodyfat levels, I think that’d be pretty solid gains.[/quote]

Yeah, I’ve always heard that “set point” thing, but I was hoping to here from some people who diet down for contest on whether or not slow-and-go it or just hit it with a hammer for a few weeks straight from a bulk. I believe I’ve heard John Berardi say its alright to go straight into it, but that may have been an individual recommendation and not a more general rule.

As far as your plan, I totally agree with it. Some guys said they shoot for 2 pounds a week which sounds absolutely insane to me as I got pretty fat on 1 pounds a week… Thats over 100 pounds if you continue it for 2 years, no way thats going to be even close to all muscle. Hell, I’d say 25 pounds of MUSCLE in a year is a very lofty goal for anyone with several years under their belt. The first year of balls out training, sure, eat whatever and gain whatever… but after years 4,7,12,15…It just isnt going to happen that fast any more.

I guess the end goal is to eat big to get big though. Dieting is EASY, time wise, compared to bulking. It takes years and years to build up that muscle, cutting can be measured easier in terms of months or even weeks.

720

[quote]Lonnie123 wrote:
GetSwole wrote:
I think if you haven’t been carrying your muscle that long, the body might really want to rid itself of it since it is the most energy consuming tissue. I’m not saying thats correct, I just think the body likes its “set points” if you will and you’ll have to force it to change them.

I may very well be wrong…that just makes sense to me.

Thanks for the thoughts Lonnie, I agree with what you said about the measuring I just figured that would provide a general guideline with ultimately the monthly gain of around 3lbs or so being the goal. I know that may not seem like much, but if I was upwards of 50lbs after 2 years of doing that, without having gotten out of control bodyfat levels, I think that’d be pretty solid gains.

Yeah, I’ve always heard that “set point” thing, but I was hoping to here from some people who diet down for contest on whether or not slow-and-go it or just hit it with a hammer for a few weeks straight from a bulk. I believe I’ve heard John Berardi say its alright to go straight into it, but that may have been an individual recommendation and not a more general rule.

As far as your plan, I totally agree with it. Some guys said they shoot for 2 pounds a week which sounds absolutely insane to me as I got pretty fat on 1 pounds a week… Thats over 100 pounds if you continue it for 2 years, no way thats going to be even close to all muscle. Hell, I’d say 25 pounds of MUSCLE in a year is a very lofty goal for anyone with several years under their belt. The first year of balls out training, sure, eat whatever and gain whatever… but after years 4,7,12,15…It just isnt going to happen that fast any more.

I guess the end goal is to eat big to get big though. Dieting is EASY, time wise, compared to bulking. It takes years and years to build up that muscle, cutting can be measured easier in terms of months or even weeks.[/quote]

NOT what i wanted to hear !!!
I’m on my 11th month in the gym and on my 2nd month GAINING (hopefully) muscle :smiley:
2 pounds a week is alot alright, but unlike what you say about a goal i have none, and Prof said it right when he told me “keep going till you scare people”
Do you think a goal is preferable ?
What is a good goal ?
Like i have crossed the 200lb mark, still there this morning after the toilet :smiley: So looks like its actual weight !
I dunno about the scaring children bit, Prof is going to the gym ALOT longer than me so he is practically there im still a noob ?
So lets hear your take on it, if you have time :slight_smile: