[quote]watermelon_2001 wrote:
I gotta say, it’s a relief to hear that sort of thing coming from a knowledgable lifter. For the most part the experience I’ve had when stating the difficulties I’ve had with some exercises is the whole “shut up and do it” mentality, for which reason I have kept at it and tried to tweak them to my advantage but still been unsuccessful. It’s good to know that there are some out there who have a more sensible ideology in regards to such things, so I appreciate your advice[/quote]
[quote]pumped340 wrote:
I guess it just bothers me whenever people use absolutes, especially in the face of clearly opposing evidence. I do get what you mean though and you’re right, this is about traditional splits. I do know plenty of big ass lifters who train 3x a week (even without DC) but most bodybuilders on a traditional split do go 4+x/week [/quote]
Andrew Bolton and Brad Gillingham (powerlifters) are two enormous men that train three times per week.
I’m talking about bodybuilding–specifically about what the most successful and elite have done–not powerlifters or some big-ass lifters.
Of course you can get big with a 3-day routine. But I’m not discussing “getting big”; I’m discussing what has been done to compete as, or at least look like, a bodybuilder.
A FRACTION OF A PERCENT of top bodybuilders train with DC or three days per week.
I don’t think it needs to be calculated. Perhaps a better way to put it would simply be “vary your fat sources”. And no, success in bodybuilding is not going to be hampered by not following this recommendation. Most bodybuilders just eat a lot from a handful of food choices - steak or chicken, rice and/or potatoes, protein powder, flax and olive oil. That’s it really. [/quote]
Agreed.
I think it’s a nice added factor to take care of DHA, EPA, GLA (if older), and lauric acid (which can be done with coconut oil or MCT oil) but these are not necessary to being successful in bb’ing and won’t really add pounds. It’s more a quality of life and general health thing, though if the DHA/EPA helps a given individual with inflammation issues that could well aid results, and lauric acid – for which coconut oil is a rich source – can aid with fat loss but is hardly mandatory for it.
But to be clear, your above description will get the job done in general and most who are getting good results in bb’ing are doing no more than that with regard to fats.
[/quote]
Yup. That’s why I regularly consume oily fishes - sardines, salmon, or trout.
And it’s true, most bodybuilders really have a pretty boring diet consisting of only a few food items.
I PERSONALLY have a fairly varied diet because of what I believe to be healthful. I consume five or more different veggies in my salads and include 1 to 3 in my omelets and 2 to 3 different fruits per day. I also vary my fat and protein sources a bit.
Pumped340 DC etc are the exception and frankly used by/made for advanced trainees.
That is not you, is it? So can you please not drag it into every discussion about training x days per week?
You want to bodybuild and do it in a simple way: Brick has outlined all you’ll ever need to know about programming, or most of it anyway.
I think about the first time I stepped into a gym, I asked the biggest guy there how many reps and sets I should do. He basically outlined what Bricknyce suggests. But this is also how most people at my gym are training, and most guys there do not look like bodybuilders at all.
That isn’t to say they are wrong in terms of how many reps and sets they do, or which exercises they are performing however. The problem, I think, more often lies in a lack of intensity and that they are not willing to push themselves to the limit, basically benching and squatting the same numbers year in and out. Getting stronger, of course, necessitates lots of food.
So since we are talking about how real bodybuilders train, I argue that what often separates them from others as far as training goes is their extreme intensity and focus. This same intensity and dedication is also typical with powerlifters, which is why I believe many successful bodybuilders have a background in powerlifting.
Once you apply that same mentality and strength on more bodybuilding-oriented exercises and rep/set shcemes, things will happen physique wise.
This leads me to another point. Many of the big guys I was around when I first started training had strength- and hypertrophy phases. Not that they are mutually exclusive of course, but often they would train in the 4-6 rep zone for some extended period of time, followed by a 10-12+ rep period.
I don’t think it needs to be calculated. Perhaps a better way to put it would simply be “vary your fat sources”. And no, success in bodybuilding is not going to be hampered by not following this recommendation. Most bodybuilders just eat a lot from a handful of food choices - steak or chicken, rice and/or potatoes, protein powder, flax and olive oil. That’s it really. [/quote]
Agreed.
I think it’s a nice added factor to take care of DHA, EPA, GLA (if older), and lauric acid (which can be done with coconut oil or MCT oil) but these are not necessary to being successful in bb’ing and won’t really add pounds. It’s more a quality of life and general health thing, though if the DHA/EPA helps a given individual with inflammation issues that could well aid results, and lauric acid – for which coconut oil is a rich source – can aid with fat loss but is hardly mandatory for it.
But to be clear, your above description will get the job done in general and most who are getting good results in bb’ing are doing no more than that with regard to fats.
[/quote]
Yup. That’s why I regularly consume oily fishes - sardines, salmon, or trout.
And it’s true, most bodybuilders really have a pretty boring diet consisting of only a few food items.
I PERSONALLY have a fairly varied diet because of what I believe to be healthful. I consume five or more different veggies in my salads and include 1 to 3 in my omelets and 2 to 3 different fruits per day. I also vary my fat and protein sources a bit. [/quote]
Just wondering, how do you consume enough protein when eating that many fruits/veges?
A more important question, how many grams a day do you get? (roughly)
Well, now I consume two large salads per day–one at meal 3 and one at meal 5–containing those five different vegetables. I estimate those two salads contain two cups of raw veggies–which is two servings of veggies–and half a cup of beans. I have one to two omelets per day and each contains half to one cup of raw veggies (usually tomatoes, onions, and/or peppers). So that comes out to 5 to 6 servings of veggies per day - not so much really.
Each serving of veggies contains 2 grams of protein. So I’m getting 10 to 12 grams of protein from veggies per day.
Right now, I probably take in about 230 to 260 grams of protein per day. I no longer count so precisely as I did when I was totally hardcore. When I was totally hardcore and eating up to 5,000 calories per day, I consumed 300 to 350 grams per day.
I’m SHAMELESSLY and BRAZENLY bumping my own thready! If this thing gets knocked back too far, then a whole slew of newjacks and confused homies are gonna miss out and head down the wrong path!
This thread must be stickied in order to save hundreds, perhaps thousands, of people’s time!
[quote]Bricknyce wrote:
I’m SHAMELESSLY and BRAZENLY bumping my own thready! If this thing gets knocked back too far, then a whole slew of newjacks and confused homies are gonna miss out and head down the wrong path!
This thread must be stickied in order to save hundreds, perhaps thousands, of people’s time![/quote]
I’m surprised many newbs haven’t been training like this already. I trained like this in my early years (14 years old) but really I didn’t gain because of my poor food intake. I was a newb on the diet end.
[quote]Bricknyce wrote:
I’m SHAMELESSLY and BRAZENLY bumping my own thready! If this thing gets knocked back too far, then a whole slew of newjacks and confused homies are gonna miss out and head down the wrong path!
This thread must be stickied in order to save hundreds, perhaps thousands, of people’s time![/quote]
Actually, since I got you here, how would you go about increasing the mind muscle connection of the quads?
I work back and quads on the same day, I started doing leg extensions between sets of back exercises (which are all before I work my quads). No sets are taken to failure. I only used 90 lbs tops, but I was only focusing on the squeeze of the quads. When I got to squats, my quads wwere activated, but not fatigued. I continued to do squeeze focused, not to failure leg extensions between sets of squats.
Its an ok method thus far, but how would you go about it?
[quote]Bricknyce wrote:
I’m SHAMELESSLY and BRAZENLY bumping my own thready! If this thing gets knocked back too far, then a whole slew of newjacks and confused homies are gonna miss out and head down the wrong path!
This thread must be stickied in order to save hundreds, perhaps thousands, of people’s time![/quote]
Don’t feel shame in bumping this thread.
It’s obviously not getting stickied regardless of how many people think it should be. The site released their own program that they are planning on making a lot of money off of cus of the supps and your bible doesn’t promote it.
It’s a shame too because they say that IBB is for advanced trainees. What are the intermediates and beginners supposed to use??
This isn’t only for beginners and intermediates. This is all that most people will need for the rest of their life. Dorian followed these guidelines to a T! So does Ronnie! So does Jay! Wait a second… this is the shit that every damn bodybuilder has EVER DONE - as I wrote before!
[quote]Bricknyce wrote:
I’m SHAMELESSLY and BRAZENLY bumping my own thready! If this thing gets knocked back too far, then a whole slew of newjacks and confused homies are gonna miss out and head down the wrong path!
This thread must be stickied in order to save hundreds, perhaps thousands, of people’s time![/quote]
Actually, since I got you here, how would you go about increasing the mind muscle connection of the quads?
I work back and quads on the same day, I started doing leg extensions between sets of back exercises (which are all before I work my quads). No sets are taken to failure. I only used 90 lbs tops, but I was only focusing on the squeeze of the quads. When I got to squats, my quads wwere activated, but not fatigued. I continued to do squeeze focused, not to failure leg extensions between sets of squats.
Its an ok method thus far, but how would you go about it? [/quote]
See my posts on pre-exhaust in this thread. I think nothing beats pre-exhaust for bringing up a lagging muscle group and developing a mind-muscle connection. Plus, as I wrote before, it innervates and creates intramuscular pressure in the target muscle. Actually, when you go on to the compound exercise in pre-exhaust setup, you won’t even have to make an effort to experience the mind-muscle connection; it’ll just be there.
You don’t have to do what I say. I just share what I’ve done or what I would do. I would set up my quad workout like this if I was glute- or lower-back-dominant.
Leg extension
Front squats or leg presses (more suitable for someone glute-dominant)
Stepups or lunges
[quote]eraserhead wrote:
I think about the first time I stepped into a gym, I asked the biggest guy there how many reps and sets I should do. He basically outlined what Bricknyce suggests. But this is also how most people at my gym are training, and most guys there do not look like bodybuilders at all.
That isn’t to say they are wrong in terms of how many reps and sets they do, or which exercises they are performing however. The problem, I think, more often lies in a lack of intensity and that they are not willing to push themselves to the limit, basically benching and squatting the same numbers year in and out. Getting stronger, of course, necessitates lots of food.
So since we are talking about how real bodybuilders train, I argue that what often separates them from others as far as training goes is their extreme intensity and focus. This same intensity and dedication is also typical with powerlifters, which is why I believe many successful bodybuilders have a background in powerlifting.
Once you apply that same mentality and strength on more bodybuilding-oriented exercises and rep/set shcemes, things will happen physique wise.
This leads me to another point. Many of the big guys I was around when I first started training had strength- and hypertrophy phases. Not that they are mutually exclusive of course, but often they would train in the 4-6 rep zone for some extended period of time, followed by a 10-12+ rep period. [/quote]
Good post - a post that says some very realistic things. That is, it acknowledges the fact that bodypart splits are the way every bodybuilder trains, but it’s also the way that has the biggest failure rate because most people don’t know how to implement them properly.
This isn’t only for beginners and intermediates. This is all that most people will need for the rest of their life. Dorian followed these guidelines to a T! So does Ronnie! So does Jay! Wait a second… this is the shit that every damn bodybuilder has EVER DONE - as I wrote before![/quote]
[quote]eraserhead wrote:
I think about the first time I stepped into a gym, I asked the biggest guy there how many reps and sets I should do. He basically outlined what Bricknyce suggests. But this is also how most people at my gym are training, and most guys there do not look like bodybuilders at all.
That isn’t to say they are wrong in terms of how many reps and sets they do, or which exercises they are performing however. The problem, I think, more often lies in a lack of intensity and that they are not willing to push themselves to the limit, basically benching and squatting the same numbers year in and out. Getting stronger, of course, necessitates lots of food.
So since we are talking about how real bodybuilders train, I argue that what often separates them from others as far as training goes is their extreme intensity and focus. This same intensity and dedication is also typical with powerlifters, which is why I believe many successful bodybuilders have a background in powerlifting.
Once you apply that same mentality and strength on more bodybuilding-oriented exercises and rep/set shcemes, things will happen physique wise.
This leads me to another point. Many of the big guys I was around when I first started training had strength- and hypertrophy phases. Not that they are mutually exclusive of course, but often they would train in the 4-6 rep zone for some extended period of time, followed by a 10-12+ rep period. [/quote]
I used to assume that everyone trains at a really high intensity (which is wrong)…and therefore wouldn’t need as much volume. Personally, I find it hard to hold back lol, which is why HIT works well for me (as long as I balance the volume).
That’s very true about the calories part too; many will re-arrange EVERYTHING before realising that they just needed to eat more…
[quote]Bricknyce wrote:
I’m SHAMELESSLY and BRAZENLY bumping my own thready! If this thing gets knocked back too far, then a whole slew of newjacks and confused homies are gonna miss out and head down the wrong path!
This thread must be stickied in order to save hundreds, perhaps thousands, of people’s time![/quote]
Don’t feel shame in bumping this thread.
It’s obviously not getting stickied regardless of how many people think it should be. The site released their own program that they are planning on making a lot of money off of cus of the supps and your bible doesn’t promote it.
It’s a shame too because they say that IBB is for advanced trainees. What are the intermediates and beginners supposed to use??
!!! THIS !!! [/quote]
LOL, I should get around to actually reading/watching some of the IBB stuff one of these days.
[quote]Bricknyce wrote:
I’m SHAMELESSLY and BRAZENLY bumping my own thready! If this thing gets knocked back too far, then a whole slew of newjacks and confused homies are gonna miss out and head down the wrong path!
This thread must be stickied in order to save hundreds, perhaps thousands, of people’s time![/quote]
Don’t feel shame in bumping this thread.
It’s obviously not getting stickied regardless of how many people think it should be. The site released their own program that they are planning on making a lot of money off of cus of the supps and your bible doesn’t promote it.
It’s a shame too because they say that IBB is for advanced trainees. What are the intermediates and beginners supposed to use??
!!! THIS !!! [/quote]
LOL, I should get around to actually reading/watching some of the IBB stuff one of these days.[/quote]
Judging by the number of logs, we have far more advanced people here than i thought
