The Bodybuilder Bunker

Training Bodybuilding
902

Good points, but I disagree with switching programs every month.
Imo while you will hit your body in NEW ways and get some initial hypertrophy out of that, its difficult to really measure progress. Making tweaks and changing rep schemes etc is one thing, overhauling the program is another. I think someone should stick with a program till they stop making gains on it, and even then try to tweak it here and there before resetting. Jmo.

And I agree about initial gains in strength being completely neural, but if you stick with a program for a while, I believe your strength gains over a longer period will reflect hypertrophy provided enough you gained strength over sufficient volume. Not sure if that made sense. I mean if you go from deading 200 to deading 220 for a 1RM doing just couple of singles every week, you may not have gained any muscle from that, but doing from 10x3 with 200 to 10x3 with 220 (or 3x10 or any rep-set scheme with desired volume) you may just have added mass in doing so, particularly if your body weight went up during this.
Again jmo.

[quote]Corkonian wrote:
Hello, i just thinking out loud and might as type what i have learned in my 9 months lifting :smiley:
Not long i know but i sit @ 210 pounds today so im feeling good !
p.s. Prof watch out !

In no particular order:

Dont worry about bodytypes till at LEAST 1-2 yrs into GOOD lifting training no weekend warrior style.
Dont worry about which method or which author seems best

Best advice is to use one for 1 month then go with someone else, that way you will be constantly hitting your body with something NEW. I think this is why i now outlift ALL my mates, i trained the way of everyone even TC !

Try eat properly MOST of the time, at the start i couldnt tell you what protein/fat/carbs were food was … FOOD.
Now i know better and only in the last 3 months have i cleaned it up BUT it doesnt need to be FULLY clean a hamburger wont add 20lbs of fat.

When you go to the gym, GO TO THE GYM!
I say this as for the 1st month i tagged along with 3 of my mates, and we spent more time TALKING than lifting !
You cant focus onb breaking records if your talking all the time, your head just wont get in the groove.

A training log is your best friend, i didnt think so, even thought it a bit over board BUT when its full you look at page 1 and the last page a sense of achievement will fill you and urge you on to even better lifts.

Dont worry to much about these “rest periods” go when your ready to go, after 20-30 seconds no matter how hard it was im ready to go, waiting for up to 2 mins would bore me to tears. So if you feel ready to lift, do the goddamn lift.

Check your ego at the door, this i feel is the most important one. When i started i wanted to lift heavier than my mates, i failed but also used weights FAR exceeding my actual strength ended up throwing the weights up and down than lifting. If you see a guy benching 100 kgs accept FOR NOW he is better, dont worry with more dedication you WILL catch him ! DO NOT load 100 and get your 2 buddies to lower and raise the weight for you !

Have fun. Seriously… i know one guy who hates going to the gym… 3 months later he gave up. I LOVE the gym, i love lifting heavy weights, i LOVE the sense of acheivement when i get a new PR on lifts its GREAT.

Loads more but thats what i think is what a 9 month old baby to the gym has to offer to people :slight_smile:

[/quote]

903

[quote]Brendan Ryan wrote:
Dirty Gerdy wrote:
Stronghold wrote:
To be fair, Brewer looks a hell of a lot better in shape than he does in that picture…which is a guest posing appearance he probably should have skipped.

The guy has some UNREAL legs.

Yes, I was wondering. Looking at that pic I was thinking that it has to be a guest pose. If that was him in a competition it must’ve been from a looong time ago. lol

His legs are sick and to come in lean at the weight he is and at the age he is, is unreal. He will be a top pro contender in the future. Definitely some great genes in that pool. lol

Gerdy

It fucking BETTER be a guest pose!

On a side note, it looks like Jay Cutler, Phil Heath and Erik Frankhouser (of Animal fame) are guest posing together this weekend.

Should make for some cool pics come Sunday.
[/quote]

That’s quite a lineup there. As you said, there should be some interesting pictures from that.

904

Ya i lived on 10*3 for a long time from TC’s push pull to CW’s ways.
If i only knew how to eat properly at the start id be a monster by now ;d

905

[quote]Brendan Ryan wrote:
Corkonian wrote:
Hello, i just thinking out loud and might as type what i have learned in my 9 months lifting :smiley:
Not long i know but i sit @ 210 pounds today so im feeling good !
p.s. Prof watch out !

In no particular order:

Dont worry about bodytypes till at LEAST 1-2 yrs into GOOD lifting training no weekend warrior style.
Dont worry about which method or which author seems best

Best advice is to use one for 1 month then go with someone else, that way you will be constantly hitting your body with something NEW. I think this is why i now outlift ALL my mates, i trained the way of everyone even TC !

Try eat properly MOST of the time, at the start i couldnt tell you what protein/fat/carbs were food was … FOOD.
Now i know better and only in the last 3 months have i cleaned it up BUT it doesnt need to be FULLY clean a hamburger wont add 20lbs of fat.

When you go to the gym, GO TO THE GYM!
I say this as for the 1st month i tagged along with 3 of my mates, and we spent more time TALKING than lifting !
You cant focus onb breaking records if your talking all the time, your head just wont get in the groove.

A training log is your best friend, i didnt think so, even thought it a bit over board BUT when its full you look at page 1 and the last page a sense of achievement will fill you and urge you on to even better lifts.

Dont worry to much about these “rest periods” go when your ready to go, after 20-30 seconds no matter how hard it was im ready to go, waiting for up to 2 mins would bore me to tears. So if you feel ready to lift, do the goddamn lift.

Check your ego at the door, this i feel is the most important one. When i started i wanted to lift heavier than my mates, i failed but also used weights FAR exceeding my actual strength ended up throwing the weights up and down than lifting. If you see a guy benching 100 kgs accept FOR NOW he is better, dont worry with more dedication you WILL catch him ! DO NOT load 100 and get your 2 buddies to lower and raise the weight for you !

Have fun. Seriously… i know one guy who hates going to the gym… 3 months later he gave up. I LOVE the gym, i love lifting heavy weights, i LOVE the sense of acheivement when i get a new PR on lifts its GREAT.

Loads more but thats what i think is what a 9 month old baby to the gym has to offer to people :slight_smile:

Beginners take note…except for the switching programs each month. You guys will grow off of damn near anything.

[/quote]

Also anybody under the age of 20 at least maybe even a little older. I’m 20 as of now. I reach little plateus where the strength/weight slows down, but I’m still gaining. The switching up will help bring on even more growth. But people my age or under, as long as you are EATING correctly and lifting properly will grow with pretty much any routine.

Gerdy

906

What are some of the ways and exercises you guys like to use the rest pause method on?

907

Just posted by Stronghold in the T-Cell:

[quote]Doggcrapp wrote:

See, Ive been training people like this for a long time now. Longer than the 3 years its been on the net. And I saw others I trained locally turn into houses and fly by in gains so much faster than the others in the gym. Using one example of someone local I trained down here in SD-- when you see someone in your gym go from 188 to 263 in 2.5 years people tend to stand up and take notice. Trust me, when you keep seeing these people gaining 50 to 75lbs in 2 years in your own gym and they are trained by one guy (me) the doubters dont say much. All I would hear is “hey can you help me too?”-and-“what do you have those guys doing?”. So yes I absolutely know my methods work extremely well.

But I expected crap and heard alot of crap in the first year and a half when I put my methods online 3 years ago. Hell its different–for one the guys screenname is Doggcrapp–what the hell is this blasting and cruising, olive oil, restpause, carb cuttoff, extreme stretching, low volume, extreme heavy weights, tremendous high protein, bullshit–thats not in the mags! But you know what? Ive lost my patience now. I dont need to argue anything with anyone anymore. Its been over 3 years, the pictures are out there, the posts by people using it are all over the place, people have gained more in the last year than the last 5 years combined etc etc etc. This post isnt about a pat on my back, its about the following.

I have to be the nice guy because of my company and being the origin of this DC training stuff. But alot of times I dont want too. When I see some person doubting or saying something derogatory about what this is all about I want to say the same damn thing to them over and over–“Screw it then, go back to your flex mag crap, or go back to whatever you were doing, this isnt for you-GOODBYE”. Do you know why I can say that? Because I’ve grown overconfident at how well it works. Dont read my words wrong here…this isnt me saying “ive invented something so great that…” its me getting frustrated with people who just cant grasp the fucking simplistic concept of “how to get to point B from point A” --people try to make this simple endeavor so complicated.

If the most productive exercises for Bobs body is incline presses, deadlifts, dumbell curls, close grip benchs, shoulder presses, chins, calf presses, squats and leg curls, do you really think that superslow training, or other Psychoanalytical techniques are going to make Bob a superhumanly large bodybuilder? With eating enough food to get him up to every new strength and size level, and whatever else he decides, supplements, drugs, extreme stretching etc to get there the bottom line is this.

455 for 15rp on the incline bench
500 for 10 reps on the deadlift
90lb dumbell curls for 20rp
425 for 20rp on the close grip
315lbs for 15-20rp on the military
150lb rack chins for 20rp
600lb calf presses extreme stretched for 12
550 for 4-5 and 405 for 15-20 reps on the squat
the weight stack and chained plates for 15-30rp on the leg curl

IS GOING TO MAKE BOB A MONSTROUS MUSCULAR INDIVIDUAL.

So you can make the decision as a bodybuilder. Are you going to fuck around for he next 5-10 years using the same weights in training and doing obsessive compulsive routines, techniques and overthoughtup principles written by by 45 year old men writing in muscle magazines who never got themselves over the 210lb bodyweight range? Or are you going to set out on a path to make yourself into something special!!! That direct path means taking the genetics handed to you, overcoming limitations that have been set by teaching your body to become a food processing, incredible strength gaining, adaption (into incredible size) machine. Extreme eating(up to new size)+Extreme Strength gains(rest pauses)+frequency of training (2x every 8 days)+ etc etc etc etc–do you guys see what im trying to accomplish with you in the shortest time possible?

The reason Im stating all this is Im seeing alot of you trying to convince people who just dont have a freaking clue on other boards to come over to your way of thought. FUCK THEM! If you want to genuinely help someone who wants sincere help, more power to you, Im right with you on that. But to try to convince a brainwashed idiot who just doesnt get it, is a waste of your valuable time! Sometimes you have to let someone find their own way to something. The absolutely best thing you can do is say this “this kind of training isnt for you” and leave it at that --exclude them, make them feel like they are on the outside looking in–because that exclusion from whats working for so many people will make them feel like they are “missing the boat” and they will reaccess things.

Just because you guys are clearheaded on things doesnt mean you can cut a path thru that cloudy fog that is in some bodybuilders heads. You can ask TPC, there are times at work when i see a post and I have to do everything in my power not to post because I will go off. Your not going to convince some “set in his ways” bodybuilder, even though he has been 228lbs for the last 5 years, to change over to your rational way of thinking-especially when it will be a blow to his ego that maybe he doesnt “know his shit”…You force something down someones throat, they will rebel even if you are right, but if you make them feel like they are missing the train and they are going to be walking—youll get someone thinking “whats that guy know that Im missing out on?”
[/quote]

908

[quote]Brendan Ryan wrote:
Stronghold wrote:
To be fair, Brewer looks a hell of a lot better in shape than he does in that picture…which is a guest posing appearance he probably should have skipped.

The guy has some UNREAL legs.

Before the bulking adventure.

Look at them quads!

[/quote]

What happened to symmetry? His quads are so HUGE that his lower legs look puny by comparison, when no doubt they are probably massive as well.

I wish bodybuilding would revert back to a shape over size focus. As Arnold said in pumping iron, he envisioned himself as a sculptor who’s aim was to create a perfect physique by adding mass where needed so that everything was in balance. Brewer’s legs are a perfect example of what is wrong with current competetive bodybuilding.

909

[quote]SeaHag wrote:
Brendan Ryan wrote:
Stronghold wrote:
To be fair, Brewer looks a hell of a lot better in shape than he does in that picture…which is a guest posing appearance he probably should have skipped.

The guy has some UNREAL legs.

Before the bulking adventure.

Look at them quads!

What happened to symmetry? His quads are so HUGE that his lower legs look puny by comparison, when no doubt they are probably massive as well.

I wish bodybuilding would revert back to a shape over size focus. As Arnold said in pumping iron, he envisioned himself as a sculptor who’s aim was to create a perfect physique by adding mass where needed so that everything was in balance. Brewer’s legs are a perfect example of what is wrong with current competetive bodybuilding.[/quote]

I agree and disagree.

I agree that bodybuilding should come back to aesthetics. But at the same time in bodybuilding we all have bodyparts that showcase our physique. Every famous bodybuilder has been known for a bodypart that stood out among the rest. Dorian and his back, Arnold and his arms, Ronnie and his OMG! he’s 287 WTF shredded lbs. lol (ok ronnie isnt a good example but i think you got my point by now.) So for brewer his quads seperate him from the pack which will give him some points over others with the judges.

I don’t think his legs should get smaller but maybe his calves bigger. lol

Gerdy

914

rest pausing squats is a BAD idea.

915

Do a fair amount of you guys use rest pause techniques? How have you been liking the results?

916

[quote]Stronghold wrote:
rest pausing squats is a BAD idea.[/quote]

seconded. They look really painful(not in the good way) and probably put a ton of unwanted stress on the knees, something nobody needs

917

[quote]Fulmen wrote:
How many of you do negatives for body parts other than arms?
[/quote]
I “cycle” them. In the last 2months i used negative and forced reps for every body parts.

Try them they are awesome. With rows it is a little tricky but if you perform them at the cable machine the spotter can help you in a better way.

918

[quote]Lonnie123 wrote:
Do a fair amount of you guys use rest pause techniques? How have you been liking the results?[/quote]

they are a great solution when training without a good spotter.
I often use rest pause in chinups and dips. But i found very usefull also with DL and SQ (racking the weight to avoid knees stress)

919

Alright guys so I’m in a predicament.

I love rack pulls and I just switched gyms. They DONT HAVE A POWER RACK!?!?!??! Only those squat racks. So what do I do?

And keep this thread going guys come on!

920

[quote]Pipes06 wrote:
Stronghold wrote:
rest pausing squats is a BAD idea.

seconded. They look really painful(not in the good way) and probably put a ton of unwanted stress on the knees, something nobody needs[/quote]

So 20-rep squats are a bad idea?

921

[quote]GetSwole wrote:
Alright guys so I’m in a predicament.

I love rack pulls and I just switched gyms. They DONT HAVE A POWER RACK!?!?!??! Only those squat racks. So what do I do?

And keep this thread going guys come on![/quote]

Pile up a couple of aerobic steps.

Or, make a couple of blocks out of wood and bring them in with you to pull off of.

922

[quote]bmitch wrote:
Brendan Ryan wrote:
Stronghold wrote:
To be fair, Brewer looks a hell of a lot better in shape than he does in that picture…which is a guest posing appearance he probably should have skipped.

The guy has some UNREAL legs.

Before the bulking adventure.

Look at them quads!

Woah… his quads look too big for his size[/quote]

Yeah. Step aside, Tom Platz.

923

[quote]GetSwole wrote:
Alright guys so I’m in a predicament.

I love rack pulls and I just switched gyms. They DONT HAVE A POWER RACK!?!?!??! Only those squat racks. So what do I do?

And keep this thread going guys come on![/quote]

Stack up two stands of plates, and rest the bar on them. Add or remove plates depending on how high you want to pull from.

924

[quote]Dirty Gerdy wrote:
SeaHag wrote:
Brendan Ryan wrote:
Stronghold wrote:
To be fair, Brewer looks a hell of a lot better in shape than he does in that picture…which is a guest posing appearance he probably should have skipped.

The guy has some UNREAL legs.

Before the bulking adventure.

Look at them quads!

What happened to symmetry? His quads are so HUGE that his lower legs look puny by comparison, when no doubt they are probably massive as well.

I wish bodybuilding would revert back to a shape over size focus. As Arnold said in pumping iron, he envisioned himself as a sculptor who’s aim was to create a perfect physique by adding mass where needed so that everything was in balance. Brewer’s legs are a perfect example of what is wrong with current competetive bodybuilding.

I agree and disagree.

I agree that bodybuilding should come back to aesthetics. But at the same time in bodybuilding we all have bodyparts that showcase our physique. Every famous bodybuilder has been known for a bodypart that stood out among the rest. Dorian and his back, Arnold and his arms, Ronnie and his OMG! he’s 287 WTF shredded lbs. lol (ok ronnie isnt a good example but i think you got my point by now.) So for brewer his quads seperate him from the pack which will give him some points over others with the judges.

I don’t think his legs should get smaller but maybe his calves bigger. lol

Gerdy[/quote]

Gerdy has a good point because it seems to me that part of bodybuilding and the reason it doesn’t appeal to a lot of people is because of the freakiness of some of the guys. Fuck those people who complain about dudes being too freaky that’s part of the sport. Trey Brewer’s legs are freaky as hell and that’s what makes him Trey Brewer. Now from what I’ve learned bb is about having a balance of everything so I guess he will just have to focus on bringing up his upper body.

925

[quote]undeadlift wrote:
Pipes06 wrote:
Stronghold wrote:
rest pausing squats is a BAD idea.

seconded. They look really painful(not in the good way) and probably put a ton of unwanted stress on the knees, something nobody needs

So 20-rep squats are a bad idea?[/quote]

Breathing squats and rest pausing are different techniques.