The Bodybuilding Bible

Training Bodybuilding
361

[quote]Cephalic_Carnage wrote:

[quote]Needmassquick wrote:
On a similar note, what would you advise for someone who’s already got pretty high body fat (only around 180 but 17-18% body fat or so) but still looking to gain muscle because I haven’t hit some goals I want to reach yet. What calories would you increase in that case? My off days are 2400 (95f/100c/285p) and workout days are 2800 (85f/235c/275p). I was planning on just increasing everything by equal percentages to what they’re at now. Increasing 200 calories on all days since I haven’t really gained any weight recently. [/quote]

More protein, less carbs for one…

As in, 340-360g of protein on all days, reduce carbs by roughly as much as you’re increasing your protein, and see if that helps you lean out a bit while gaining strength… If you want to gain weight, add a bit of fat to your diet then instead of carbs… You might manage to lean out some that way. No big carb meals a few hours before bed either.

[/quote]

That’s not an issue with too much protein? I know the big guys need to bring it up that much but would ~2g/lb at only 180 be too much? With how I bumped it up as of yesterday it averages to 300g/day so about 1.7g/lb. and I’m somewhat concerned that more won’t be used and will instead just go towards fat gain.

Also, if I replace an equal amount of carbs with protein wouldn’t that make me burn even more calories with no increase in calories taken in? So I would start losing weight?

I’ve tried the higher fat method (i.e. the AD) and it didn’t seem to help gains at all, if anything it made me fatter than with more moderate fat and carbs.

362

[quote]Needmassquick wrote:

[quote]Cephalic_Carnage wrote:

[quote]Needmassquick wrote:
On a similar note, what would you advise for someone who’s already got pretty high body fat (only around 180 but 17-18% body fat or so) but still looking to gain muscle because I haven’t hit some goals I want to reach yet. What calories would you increase in that case? My off days are 2400 (95f/100c/285p) and workout days are 2800 (85f/235c/275p). I was planning on just increasing everything by equal percentages to what they’re at now. Increasing 200 calories on all days since I haven’t really gained any weight recently. [/quote]

More protein, less carbs for one…

As in, 340-360g of protein on all days, reduce carbs by roughly as much as you’re increasing your protein, and see if that helps you lean out a bit while gaining strength… If you want to gain weight, add a bit of fat to your diet then instead of carbs… You might manage to lean out some that way. No big carb meals a few hours before bed either.

[/quote]

That’s not an issue with too much protein? I know the big guys need to bring it up that much but would ~2g/lb at only 180 be too much? With how I bumped it up as of yesterday it averages to 300g/day so about 1.7g/lb. and I’m somewhat concerned that more won’t be used and will instead just go towards fat gain.
[/quote]

It won’t, assuming that you’re actually giving your body something constructive to do with it.

Make sure to drink plenty of water too.

363

Just wanted to check in, I started using the foods from the first page and really concentrating on P+C and P+F on most meals. I can say I haven’t added any body weight, this is coming off the AD for several months.

I can also say that I’m still loosing fat, I’m choosing good food selection, still consuming a good amount of red meat, fruit, nuts, yams, oats, greens/veggies, chicken, yogurt, cottage cheese, butter, omega 3 eggs.

It’s so nice to be able to eat with the family and not have some separate thing going on all the time. That was the hardest part of AD with having 3 kids and a wife. Thanks to Bricknyce for the answers to my questions. I’m not sure of over all micro breakdown and I’m also limiting carbs on none lifting days to aid in caloric reduction.

I’m currently on week 3 of the OTS Big Beyond Belief routine, only issue I’m having is getting really dry by weeks end. I get pretty dehydrated by Thurs and Fri, so I’ve tried everything I can think. I stopped drinking as much brewed iced tea and focused on crystal light and water.

I drink 2-3 52 oz cups of crystal light and 2 52 oz of water a day at work prior to training. Then 2-4 64 oz of water and crystal light at night after training. This doesn’t include the 20 oz of water I have with my pre and post workout shakes (50g carbs from ground oats & 25g pro from powder). I thought about adding in some pedialite pops after training sip it throughout the day.

Supplements are: fish oil (1.2g x 6-9 daily), multi, 1000 mg C (twice a day), green tea, digestive enzyme, fat burner prior to workout.

Anyway any thoughts are appreciated.

Later

364

Brick,

Do you know why Jim Wendler is always bashing on arm training? By the looks of his training log, he doesn’t even do direct moves for his triceps, only compound lifts.

He likes to make fun of curls and says that he hates them. At first, I thought he was just messing around and being sarcastic/joking. Now I definitely think he’s serious.

I find this weird since almost every powerlifter does isolation work to some extent. (I know Wendler doesn’t compete anymore.) I guess his only focus is to build the four 5/3/1 lifts. Could it be as simple as that he feels isolation work actually doesn’t help him?

This question is a little off topic, but I figured that I would ask you since you have actually spoken to him.

365

[quote]ANIMAL M0THER wrote:
Brick,

Do you know why Jim Wendler is always bashing on arm training? By the looks of his training log, he doesn’t even do direct moves for his triceps, only compound lifts.

He likes to make fun of curls and says that he hates them. At first, I thought he was just messing around and being sarcastic/joking. Now I definitely think he’s serious.

I find this weird since almost every powerlifter does isolation work to some extent. (I know Wendler doesn’t compete anymore.) I guess his only focus is to build the four 5/3/1 lifts. Could it be as simple as that he feels isolation work actually doesn’t help him?

This question is a little off topic, but I figured that I would ask you since you have actually spoken to him.[/quote]

You just said it right there. It doesn’t aid in his lift. The guy has a powerlifting mentality. Judging from his articles and actually spending two days with the guy at a seminar, the guy REALLY doesn’t give a rat’s ass about bodybuilding.

I’m not being sarcastic or snobbish here. However, I don’t know why one would be so concerned over him not caring for isolation exercises. Did you read the first page of this thread and what I said about him. I mean he really doesn’t care about bodybuilding BUT recognizes what’s necessary for bodybuilding. He dislikes bodybuilding training but recognizes what’s necessary for bodybuilding and openly says something like, “Go to talk to bodybuilders if you want to be a bodybuilder.” Same goes for me; I don’t train like a bodybuilder anymore but still know what’s necessary for successful bodybuilding.

And again. We DON’T need to be concerned with what one person says, even if they’re a successful trainer or powerlifter. All of these successful trainers and competitors will tell you to continue doing something if it’s working. Regarding powerlifting, do you really think Jim Wendler would tell you to stop doing curls if they were helping you?

And you’re right. Most powerlifters do curls. EVERY bench press specialist does curls.

366

Sorry if this sounds ridiculous to ask (I’ve been trying to search).

Im a bit confused on ramping. I’ve been gradually upping the poundage (10-20 lbs, sometimes more depending on lift) on my exercises. I pretty much do that for 4-6 sets unless I mess up and chose low weight and end up doing around 10 sets which feels like a waste.

At the end of my ramp I throw in a drop set or some sort of partial set to failure.

Brick, or anyone, I read the earliar part of the thread where you mention ramping then doing a blast set. What does that mean?

From my understanding the ramp was to kinda prime the body to recruit more muscle fibers but I have a feeling that If I am indeed doing that, I’m not really using it.

I have a feeling I’m not doing something right. Can you guys help?

367

[quote]earthquake wrote:
Sorry if this sounds ridiculous to ask (I’ve been trying to search).

Im a bit confused on ramping. I’ve been gradually upping the poundage (10-20 lbs, sometimes more depending on lift) on my exercises. I pretty much do that for 4-6 sets unless I mess up and chose low weight and end up doing around 10 sets which feels like a waste.

At the end of my ramp I throw in a drop set or some sort of partial set to failure.

Brick, or anyone, I read the earliar part of the thread where you mention ramping then doing a blast set. What does that mean?

From my understanding the ramp was to kinda prime the body to recruit more muscle fibers but I have a feeling that If I am indeed doing that, I’m not really using it.

I have a feeling I’m not doing something right. Can you guys help?[/quote]

Ramping thread:

368

[quote]earthquake wrote:
Sorry if this sounds ridiculous to ask (I’ve been trying to search).

Im a bit confused on ramping. I’ve been gradually upping the poundage (10-20 lbs, sometimes more depending on lift) on my exercises. I pretty much do that for 4-6 sets unless I mess up and chose low weight and end up doing around 10 sets which feels like a waste.

At the end of my ramp I throw in a drop set or some sort of partial set to failure.

Brick, or anyone, I read the earliar part of the thread where you mention ramping then doing a blast set. What does that mean?

From my understanding the ramp was to kinda prime the body to recruit more muscle fibers but I have a feeling that If I am indeed doing that, I’m not really using it.

I have a feeling I’m not doing something right. Can you guys help?[/quote]

Blast set just means hard work set.

You wrote: “From my understanding the ramp was to kinda prime the body to recruit more muscle fibers but I have a feeling that If I am indeed doing that, I’m not really using it.”

What do you mean?

It’s not just to prime the body. It’s also to use a good amount of volume.

I explained how to warm up and ramp up in this thread several times. Let’s say you have 100 pounds for a work set for your bench presses, your first chest exercise. Here’s how it looks…

Warm-up sets
40
50
60

Ramp-up sets
70
80
90

Work set
100

Your next exercise calls for 40 pound dumbbells. You don’t need warm-up sets now.

Ramp-up sets
30
35

Work set
40

369

Also, Earthquake, in most cases the reps of the ramping sets will not be as high. For example with Brick’s example if you could max out at 12x40 you likely would not do 12x30, 12x35 because that will probably detract from your main set. Might be something like 10x30, 6x35, 12x40. Also, the higher the reps the more fatigue so if, like in IBB, you did ramping sets of 3 reps you could get closer to your working weight because you won’t be as fatigued (i.e. if you can do 12x300 it’s unlikely you’ll get it if you just did 12x275, but if you can get 3x300 you’ll probably still be able to get it if you just did 3x275)

370

[quote]pumped340 wrote:
Also, Earthquake, in most cases the reps of the ramping sets will not be as high. For example with Brick’s example if you could max out at 12x40 you likely would not do 12x30, 12x35 because that will probably detract from your main set. Might be something like 10x30, 6x35, 12x40. Also, the higher the reps the more fatigue so if, like in IBB, you did ramping sets of 3 reps you could get closer to your working weight because you won’t be as fatigued (i.e. if you can do 12x300 it’s unlikely you’ll get it if you just did 12x275, but if you can get 3x300 you’ll probably still be able to get it if you just did 3x275)[/quote]

Right. That’s why ramping up to a 3-rep max in a Westside routine looks like this:

45 x 3
75 x 3
95 x 3
125 x 3
155 x 3
185 x 3
215 x 3
245 x 3
275 x 3
300 x 3

371

Brick and pumped my questions were answered and can see why what I asked made no sense, particularly after reading the thread animal posted. Thanks all you guys for the help and this thread.

372

Brick,

How important do you feel it is to switch up exercises in a program? On one hand, I think that it’s important to stay with a movement long enough to make legitimate strength increases on it. On the other, I think it’s important to switch exercises to avoid things like injuries(didn’t Dorian get injured a lot due to lack of variety in his training?)

I don’t know if I missed this before, but I don’t think you mentioned anything on it.

373

It’s important to change exercises, but I don’t do it as frequently as the gurus recommend, every four weeks. I think that’s ridiculous. How much can you get out of an exercise in 4 weeks?

People suspect he got injured from overuse. I don’t know. It could have been that, but he has admitted numerous times that it was from not holding back, not deloading when it was called for. He said even when he did plan a deload, he had problems with disciplining himself to hold back, even pre-contest. People blame his training style. It was not that. It was the APPLICATION of his training style that got him injured.

By the way, many powerlifters, bodybuilders, and Olympic lifters stay on the same damn program for YEARS.

374

[quote]Bricknyce wrote:
It’s important to change exercises, but I don’t do it as frequently as the gurus recommend, every four weeks. I think that’s ridiculous. How much can you get out of an exercise in 4 weeks?

People suspect he got injured from overuse. I don’t know. It could have been that, but he has admitted numerous times that it was from not holding back, not deloading when it was called for. He said even when he did plan a deload, he had problems with disciplining himself to hold back, even pre-contest. People blame his training style. It was not that. It was the APPLICATION of his training style that got him injured.

By the way, many powerlifters, bodybuilders, and Olympic lifters stay on the same damn program for YEARS. [/quote]

Would you keep an exercise until you stall on it and then change it? Also how many weeks without progress before you would consider that you stalled on an exercise? This would probably depend how advance you are. I would also like to learn about the strategy people use when progress with an exercise stop.

375

Brick, suppose one was to follow the guidelines you outlined in this thread, would you still recommend pump work like 20 reps cable extensions after a chest work out. “To get the blood flowin”???

376

[quote]Hazzyhazz24 wrote:
Brick, suppose one was to follow the guidelines you outlined in this thread, would you still recommend pump work like 20 reps cable extensions after a chest work out. “To get the blood flowin”???
[/quote]

I can’t answer this because I’ve never experimented with that sort of thing, nor have any of my lifting buddies. I think you should ask someone who has tried it or recommends it because of his/her experience.

I HAVE done high-rep sets for a muscle the day AFTER it was trained. For example, if I trained chest and one day later it was extremely sore, I’d do two high-rep (20 to 30 reps) cable-crossover or pec deck sets to alleviate the soreness to a degree.

Right now–you people know I don’t bodybuild anymore–I’m only doing one leg session per week. All the running I’ve been doing allows my lower body to recover from weight training VERY quickly, to the point where I have far less soreness the next day as compared to when I was bodybuilding.

377

Cool. Thanks for the input anyways. I think ill just keep doing it because i dont think 20 reps of pushups or flys after a pretty low volume chest workout will hurt my progress. if anything it will help my progress, make me feel jacked as i walk into the locker room to check out my pecs, and get some blood flowin.

378

[quote]joebassin wrote:

[quote]Bricknyce wrote:
It’s important to change exercises, but I don’t do it as frequently as the gurus recommend, every four weeks. I think that’s ridiculous. How much can you get out of an exercise in 4 weeks?

People suspect he got injured from overuse. I don’t know. It could have been that, but he has admitted numerous times that it was from not holding back, not deloading when it was called for. He said even when he did plan a deload, he had problems with disciplining himself to hold back, even pre-contest. People blame his training style. It was not that. It was the APPLICATION of his training style that got him injured.

By the way, many powerlifters, bodybuilders, and Olympic lifters stay on the same damn program for YEARS. [/quote]

Would you keep an exercise until you stall on it and then change it? Also how many weeks without progress before you would consider that you stalled on an exercise? This would probably depend how advance you are. I would also like to learn about the strategy people use when progress with an exercise stop. [/quote]

I do an exercise for about 8 to 12 weeks before discarding it. That might be far more than what’s recommended by some of the more academically inclined trainers out there who DO know more about exercise physiology and kinesiology (eg, Eric Cressey) than I do. I just never got much out of an exercise if I stopped it before that time frame.

I THINK if you can’t add another rep or pound to an exercise in 3 or 4 weeks, then it’s time to switch things up. That is, if you’re not at your strength or size peak, which NEARLY NO ONE is, including some very experienced people.

Your last inquiry is VERY broad, as not progressing in exercises might mean that a) you have some structural problem, b) your whole program is off, c) you’re weak in some other area that’s preventing progress in another area, or d) you simply can’t get more out of that exercise.

379

[quote]Bricknyce wrote:
I haven’t been to Infinity in Farmingdale.

I train at Powerhouse Gym on Francis Lewis Boulevard in Bayside, Queens.

I live in Little Neck. [/quote]

I went into BF Powerhouse today. Thinking about becoming a member there even though it’s more expensive than where I go now. Kai Green was training there yesterday.

Obviously, I would learn a ton by training near Kai, Branch, Wolf, and Victor Martinez.

380

[quote]ANIMAL M0THER wrote:

[quote]Bricknyce wrote:
I haven’t been to Infinity in Farmingdale.

I train at Powerhouse Gym on Francis Lewis Boulevard in Bayside, Queens.

I live in Little Neck. [/quote]

I went into BF Powerhouse today. Thinking about becoming a member there even though it’s more expensive than where I go now. Kai Green was training there yesterday.

Obviously, I would learn a ton by training near Kai, Branch, Wolf, and Victor Martinez.[/quote]

I don’t think it’s that expensive compared to other gyms, considering NYSC and LA Fitness and Equinox charge 800 to 1,000+ bucks a year. But whatever - I don’t know people’s personal budgets.

You can learn from them if they care to talk to you. Most of those guys only train their on occasion being that none of them are from Long Island. You can talk to the ones who are there because they actually train their regularly and live in LI or northeastern Queens.

Besides, just training there is going to make you feel much better mentally, regardless of who’s there. I loved training there.