The Bodybuilder Bunker

Training Bodybuilding
101

[quote]Qaash wrote:
rainjack wrote:
Negatives -

I prefer lowering weight under control and exploding the concentric movement works better than negatives.

I think the extreme stretching ala DC is far more effective than negatives as well.

I’ve been doing calf raises DC style, How would I translate that on pull-ups, just hold the bottom stretch position for x amount of time?[/quote]

You don’t hold it for nearly as long for width exercises, just make sure you get into the full stretch position. Dante talks about how that is actually the most important part about back width exercises, the rest is just ‘so you can call it a rep’.

You could also add the extreme stretch for back at the end of your back routine. The standard one is hanging from a chin up bar with a weight strapped to you, 60-90 seconds of pain should do it. You’ll have to adjust how you’re hanging till you feel it stretching the right areas.

[quote]GetSwole wrote:
do cardio (the good 'ole low intensity stuff so preserve muscle) like a 130lber.[/quote]

LOL, I think you mean ‘cardio like a guy who’s 8% bodyfat’.

102

[quote]will to power wrote:
Qaash wrote:
rainjack wrote:
Negatives -

I prefer lowering weight under control and exploding the concentric movement works better than negatives.

I think the extreme stretching ala DC is far more effective than negatives as well.

I’ve been doing calf raises DC style, How would I translate that on pull-ups, just hold the bottom stretch position for x amount of time?

You don’t hold it for nearly as long for width exercises, just make sure you get into the full stretch position. Dante talks about how that is actually the most important part about back width exercises, the rest is just ‘so you can call it a rep’.

You could also add the extreme stretch for back at the end of your back routine. The standard one is hanging from a chin up bar with a weight strapped to you, 60-90 seconds of pain should do it. You’ll have to adjust how you’re hanging till you feel it stretching the right areas.

[/quote]
Thanks bro, I’ll toss that in with tomorrows chest & back workout.

103

[quote]Fulmen wrote:
GetSwole wrote:
First, I’d like preface the discussion that we aren’t just talking about gaining muscle.

I want to clarify that we are talking getting freakishly muscular and large AS FAST AS HUMANLY POSSIBLE <–which I feel is a key point.

I like the quote, I don’t remember who said it but:

“Don’t eat when your hungry, eat when your not full”.

This isn’t rocket science, if you want to get big as possible as fast as possible without turning into an utter fatass…follow Dante’s wisdom:

Eat like 300lber, lift like a 300lber, do cardio (the good 'ole low intensity stuff so preserve muscle) like a 130lber.

That will lead to getting big, strong, and assuming you kept up with your cardio and your carb timing, you won’t be some lardass.

No doubt about it. It also gives me a good laugh when I hear people talk about their “snacks” which are peanuts and such, and mine is a little 8-10oz steak.
[/quote]

My soon to be ex-training partner eats things like Nutri-Grain bars, yogurt-cups, and little portions of cashews for his snacks. His “big” post-workout meal is one chicken breast, with green sprouts, red peppers, and yellow peppers in a whole-wheat wrap. I’ve tried directing him to T-Nation several thousand times, but he’s too much of a fucking pussy to change his ways, and he’s made no progress in the year and a half he’s been lifting. Oh well, I can’t deal with his lack of interest in, uh, progressing and actually getting bigger.

Just a side rant, he gets convinced by articles in Men’s Health about he should be taking Bee pollen and these rediculous things, but refuses to touch creatine because “that shit’s not even proven to do anything.”

Fucking ignorance.

104

lol this is the difference in the person who is lifting purely for “health” reasons and those of us who can quite honestly give a shit less about health as long as we stay alive and build massive amounts of muscle. lol At least I’m in that boat. Call me ignorant but if I have the opportunity to build muscle and it won’t kill me or make me ill then hey give it to me. lol Well heck even if it only makes me ill for a little bit and builds muscle why not. So build muscle to the extreme as to not get “deathed” in the process. lol Muscle has priority over life…wow I’ve lost it… :s lol

Gerdy

105

[quote]will to power wrote:

LOL, I think you mean ‘cardio like a guy who’s 8% bodyfat’.[/quote]

Lol fuck off with your semantics.

Gerdy, I can say I’m in the same boat. MY health is what it is. I don’t go out of my way to avoid saturated fats and to make sure I take 47 micrograms of the 12 carbon structured B-11 branched chain anti-oxidant. I’m not in bodybuilding to to just blatantly disregard long term health and make fuck my self up in an obvious way. But I’m certainly not looking for ‘organic green beans’ <–whatever the fuck those are, “veggie-green green beans” cost 13 cents more per can today when I was grocery shopping.

Fuck your anti-pesticide bullshit. It hasn’t made me sick yet, thanks I’ll save 13 cents a can Dr. Greenthumb.

106

Besides, last time I checked, consuming large amounts of calories is not, in and of itself, unhealthy.

Err…right?

107

[quote]GetSwole wrote:
will to power wrote:

LOL, I think you mean ‘cardio like a guy who’s 8% bodyfat’.

Lol fuck off with your semantics.
[/quote]

Hey, I just don’t want to think I’m doing anything like a 130lber :slight_smile:

[quote]
Gerdy, I can say I’m in the same boat. MY health is what it is. I don’t go out of my way to avoid saturated fats and to make sure I take 47 micrograms of the 12 carbon structured B-11 branched chain anti-oxidant. I’m not in bodybuilding to to just blatantly disregard long term health and make fuck my self up in an obvious way. But I’m certainly not looking for ‘organic green beans’ <–whatever the fuck those are, “veggie-green green beans” cost 13 cents more per can today when I was grocery shopping.

Fuck your anti-pesticide bullshit. It hasn’t made me sick yet, thanks I’ll save 13 cents a can Dr. Greenthumb.[/quote]

I wouldn’t believe that rubbish anyway. I’m guessing you’re referring to organic food, some of the worst pesticides are organic.

108

Yeh. I just think thats part of the whole bullshit psuedo health craze.

109

[quote]GetSwole wrote:
will to power wrote:

LOL, I think you mean ‘cardio like a guy who’s 8% bodyfat’.

Lol fuck off with your semantics.

Gerdy, I can say I’m in the same boat. MY health is what it is. I don’t go out of my way to avoid saturated fats and to make sure I take 47 micrograms of the 12 carbon structured B-11 branched chain anti-oxidant. I’m not in bodybuilding to to just blatantly disregard long term health and make fuck my self up in an obvious way. But I’m certainly not looking for ‘organic green beans’ <–whatever the fuck those are, “veggie-green green beans” cost 13 cents more per can today when I was grocery shopping.

Fuck your anti-pesticide bullshit. It hasn’t made me sick yet, thanks I’ll save 13 cents a can Dr. Greenthumb.[/quote]

LMAO. Save the fucking children.

110

[quote]SSC wrote:

My soon to be ex-training partner eats things like Nutri-Grain bars, yogurt-cups, and little portions of cashews for his snacks. His “big” post-workout meal is one chicken breast, with green sprouts, red peppers, and yellow peppers in a whole-wheat wrap. I’ve tried directing him to T-Nation several thousand times, but he’s too much of a fucking pussy to change his ways, and he’s made no progress in the year and a half he’s been lifting. Oh well, I can’t deal with his lack of interest in, uh, progressing and actually getting bigger.

Just a side rant, he gets convinced by articles in Men’s Health about he should be taking Bee pollen and these rediculous things, but refuses to touch creatine because “that shit’s not even proven to do anything.”

Fucking ignorance.[/quote]

I can’t believe that. Sounds like you can’t get rid of him fast enough. I’m no competitive bodybuilder, I’m a PLer through and through, but you just can’t be around that kind of shit when you’re trying to excel. I’ve spent my whole training life chasing numbers and I’ll continue to chase numbers for as long as I can but I have a ton of respect for you boys. Kick that moron out and get a serious training partner. You do have some serious trainees there right?

111

Still though, if it’s any consolation, I do in fact still want to look like Ahnold or Zane. Just not Cutler and co. Ok, sorry to intrude, carry on.

112

[quote]Aragorn wrote:
SSC wrote:

My soon to be ex-training partner eats things like Nutri-Grain bars, yogurt-cups, and little portions of cashews for his snacks. His “big” post-workout meal is one chicken breast, with green sprouts, red peppers, and yellow peppers in a whole-wheat wrap. I’ve tried directing him to T-Nation several thousand times, but he’s too much of a fucking pussy to change his ways, and he’s made no progress in the year and a half he’s been lifting. Oh well, I can’t deal with his lack of interest in, uh, progressing and actually getting bigger.

Just a side rant, he gets convinced by articles in Men’s Health about he should be taking Bee pollen and these rediculous things, but refuses to touch creatine because “that shit’s not even proven to do anything.”

Fucking ignorance.

I can’t believe that. Sounds like you can’t get rid of him fast enough. I’m no competitive bodybuilder, I’m a PLer through and through, but you just can’t be around that kind of shit when you’re trying to excel. I’ve spent my whole training life chasing numbers and I’ll continue to chase numbers for as long as I can but I have a ton of respect for you boys. Kick that moron out and get a serious training partner. You do have some serious trainees there right?[/quote]

It’s ok Aragorn, I like you and you know your shit ;}

But I think your right, training partners can certainly have an affect on your performance. I hope I find a good one next year. I know when I first got in the weightroom for football, my rapid growing strength and size was a direct result of competition. I can honestly say some of my best gains have coincided with times when I was training along side guys bigger and stronger than me.

When they are weak and small, I just find I’m less likely to really push it to the limit. I can try very hard on my own though. Which is what I do now as opposed to a sub-par training partner.

113

[quote]Fulmen wrote:
GetSwole wrote:
First, I’d like preface the discussion that we aren’t just talking about gaining muscle.

I want to clarify that we are talking getting freakishly muscular and large AS FAST AS HUMANLY POSSIBLE <–which I feel is a key point.

I like the quote, I don’t remember who said it but:

“Don’t eat when your hungry, eat when your not full”.

This isn’t rocket science, if you want to get big as possible as fast as possible without turning into an utter fatass…follow Dante’s wisdom:

Eat like 300lber, lift like a 300lber, do cardio (the good 'ole low intensity stuff so preserve muscle) like a 130lber.

That will lead to getting big, strong, and assuming you kept up with your cardio and your carb timing, you won’t be some lardass.

No doubt about it. It also gives me a good laugh when I hear people talk about their “snacks” which are peanuts and such, and mine is a little 8-10oz steak.
[/quote]

How do you manage to carry around steak as a snack?
I always keep peanuts in my backpack so I can have a snack in between breakfast and the big pile of of meat on rye I call lunch.

114

Dude they invented tupperware and ziplocs a long time ago.

I carry 2 ziplocs anytime I’m out for for several hours and don’t think I’ll get a meal.

1 ziploc-Supps
1-ziploc-protein powder or left over meat

115

True, I usually bring in either leftover dinner, or a sandwich with a 8oz of roast beef, for lunch, but I carry peanuts because they;'re easy to sneak in during classes.

116

I’d like to throw out a discussion:

In body part splits: some combinations seem kind of stupid or backwards. Such as chest/bi day, back/tri day. Now I have used those along with just upper body push splits, upper body pull splits etc.

I’d just like to hear the reasoning for some of ya’ll combining A primary mover (chest) with a secondary antagonist mover (bi).

117

[quote]GetSwole wrote:
I’d like to throw out a discussion:

In body part splits: some combinations seem kind of stupid or backwards. Such as chest/bi day, back/tri day. Now I have used those along with just upper body push splits, upper body pull splits etc.

I’d just like to hear the reasoning for some of ya’ll combining A primary mover (chest) with a secondary antagonist mover (bi).[/quote]

I’ve always wondered about this as well, obviously it can work, just doesn’t seem to be make much sense.

118

[quote]GetSwole wrote:
Aragorn wrote:
SSC wrote:

My soon to be ex-training partner eats things like Nutri-Grain bars, yogurt-cups, and little portions of cashews for his snacks. His “big” post-workout meal is one chicken breast, with green sprouts, red peppers, and yellow peppers in a whole-wheat wrap. I’ve tried directing him to T-Nation several thousand times, but he’s too much of a fucking pussy to change his ways, and he’s made no progress in the year and a half he’s been lifting. Oh well, I can’t deal with his lack of interest in, uh, progressing and actually getting bigger.

Just a side rant, he gets convinced by articles in Men’s Health about he should be taking Bee pollen and these rediculous things, but refuses to touch creatine because “that shit’s not even proven to do anything.”

Fucking ignorance.

I can’t believe that. Sounds like you can’t get rid of him fast enough. I’m no competitive bodybuilder, I’m a PLer through and through, but you just can’t be around that kind of shit when you’re trying to excel. I’ve spent my whole training life chasing numbers and I’ll continue to chase numbers for as long as I can but I have a ton of respect for you boys. Kick that moron out and get a serious training partner. You do have some serious trainees there right?

It’s ok Aragorn, I like you and you know your shit ;}

But I think your right, training partners can certainly have an affect on your performance. I hope I find a good one next year. I know when I first got in the weightroom for football, my rapid growing strength and size was a direct result of competition. I can honestly say some of my best gains have coincided with times when I was training along side guys bigger and stronger than me.

When they are weak and small, I just find I’m less likely to really push it to the limit. I can try very hard on my own though. Which is what I do now as opposed to a sub-par training partner.[/quote]

Yeah, it is a total drag. The shitty thing is that he’s been one of my good friends for eight years or so, but it makes it easy because I’m transferring to a different school. I hope for his sake that he has a day of reckoning. If I don’t work out with him, he’ll stick to nothing but iso-movements like kickbacks, pulldowns, pec-dec, and all sorts of bullshit. The dude bought a 5-lb tub of protein three months ago and it’s only half-gone. He just doesn’t get it, but it’s not my problem anymore.

As both you said, it’s pretty fucking tough to get amped when I’m going to workout, because he’s riding in the car with me before, talking about all sorts of nonsense. I just want to look at him and say “Dude, you know we’re about to go do 10 X 3 A2G, shouldn’t you be thinking about the workout right now instead of an exam you have in three fucking days?” Anyway, I’m over it.

119

[quote]JoeG254 wrote:
GetSwole wrote:
I’d like to throw out a discussion:

In body part splits: some combinations seem kind of stupid or backwards. Such as chest/bi day, back/tri day. Now I have used those along with just upper body push splits, upper body pull splits etc.

I’d just like to hear the reasoning for some of ya’ll combining A primary mover (chest) with a secondary antagonist mover (bi).

I’ve always wondered about this as well, obviously it can work, just doesn’t seem to be make much sense.

[/quote]

I do see people doing this every so often. I’ve never done it, but if I had to take a guess, I’d say people throw it in just to mix up their routines for a bit. I suppose as long as the split made sense, (Chest/Bi - Monday, Legs - Tuesday, Back/Tri - Friday,) or something like that, it’d be a good variation to switch things up a little bit. Other than that, I’m stumped.

120

Doing chest on the first day hits the triceps to a degree so it’s like a half-assed pre-exhaust. At least that’s what I’m thinking.

Personally, I choose to do chest/back, bis/tri’s, shoulders/abs, legs so I can keep the blood in the same area. Worked so far (30lbs in 6 months).