Bodybuilding Advice

[CallMeJ]

Whats up men, just thought Id offer some advice here. Figured since I'm here getting advice from all you about PE, Id offer some advice on working out, or bodybuilding. I've been working out since I was 14, and know quite abit alot about things.

If anyones got any questions regarding anything, as far as exercises go, or nutrition, etc, Id do my best to help with advice.

[giorgio]

Nice of you to offer. I have a question. I would like to build a wider upper torso, not just big pecs but also around the rib cage. What exercises can i do to achieve this?

[Baseballer8]

Giorgio make sure to work your lats and your shoulders. weighted Pullups and standing military presses

[CallMeJ]

Giorgio make sure to work your lats and your shoulders. weighted Pullups and standing military presses

Definatly. If you can't do pullups, you can always do dumbell raises to the front, and then side raises to hit the shoulders. Building your traps is also essential and makes you definatly look better, do some trap exercises such as shrugs, deadlifts can build your whole upper body.

[Steve Madden]

A nice exercise to train the abdominals and intercostals is to expell as much air from your lungs as you can, then expand the rib cage without taking a breathe in. It's sometimes called the stomach vacuum.

[Baseballer8]

CallmeJ I hate to call you out but pullups have nothing to do with the shoulders, rather your biceps and lats. If you can't do pullups either get a workout partner to support your feet, hit the lat machine, or just do pullup negatives. Also you should just do military presses and dumb bell presses for the shoulders. While raise forward and lateral give a good burn, they do little for the shoulder in the means of development. If you are a bodybuilder and need to increase those specific tiny muscles for a competition in a couple of weeks then fine, but if you are trying to add mass and strength you want more a core exercise. The standing overhead press (barbell and dumbell) forces you to use all your shoulder muscles, triceps, and core to stabilize (reason for standing up and not sitting down).

[The Assman]

if you want to add mass...its simple! Eat like a fuckin horse on steroids that just smoked a blunt! and then Second, hit the gym with Compound movements. Such as Bench Press, Military Press, squat and so on...Remember these words...Fuck Cable Machines:evil:

[CallMeJ]

CallmeJ I hate to call you out but pullups have nothing to do with the shoulders, rather your biceps and lats. If you can't do pullups either get a workout partner to support your feet, hit the lat machine, or just do pullup negatives. Also you should just do military presses and dumb bell presses for the shoulders. While raise forward and lateral give a good burn, they do little for the shoulder in the means of development. If you are a bodybuilder and need to increase those specific tiny muscles for a competition in a couple of weeks then fine, but if you are trying to add mass and strength you want more a core exercise. The standing overhead press (barbell and dumbell) forces you to use all your shoulder muscles, triceps, and core to stabilize (reason for standing up and not sitting down).

Typo on my part? I never suggested pull-ups for the shoulders. But yes, you're right about everything. Pull-ups are definatly more of a lat and bicep thing. Standing military presses are nice, but if you're going heavy it will definatly leave you with some back pain if you're not advanced. I'm more into seated dumbell presses, effective, yet more safe.

[jason12]

If you really feel a need to do them seated just don't use a back support

[Codzilla]

I would love to increase the width of my triceps as my forearms and triceps are kinda thin. Plus that damn elbow bone of mine sticks out. Id love to make it look better. Any opinions?

[Bootyhound]

You want to expand your upper body and rib-cage Frank Zane and Arnold swear by them.

http://video.google.com/videoplay?docid=2824510152462668478&q=dumbbell+pullovers&total=25&start=0&num=10&so=0&type=search&plindex=1

[Codzilla]

Does that help triceps aswell? Only tricep exercise i know is the tricep dip. If thats even what its called.

[giorgio]

Thanks guys i will try those exercises. I have been doing most of them already except military presses and pullovers so i will try those. Codzilla, for triceps, any movement that involves straightening your arms works the triceps, like bench presses, pushups, overhead press, etc. There is a machine in my gym that targets only the triceps aswell, i don't know what it's called but there is probably one in most gyms.

[CallMeJ]

I would love to increase the width of my triceps as my forearms and triceps are kinda thin. Plus that damn elbow bone of mine sticks out. Id love to make it look better. Any opinions?

Do your kickbacks, and dumbbell over the head raises. Kickbacks will give you immediate burn, and its always helped me grow my triceps. As far as forearms go, make sure you work them as well! Many people don't work smaller body parts such as forearms, calves, and even traps and end up looking weird. Arnold never worked his calves in the beginning, once he realized he looked horrible he doubled up the routine on his calves. Do your wrist curls, believe me, its usually the muscles we sometimes forget about that make us look more defined. I work my traps twice a week, forearms twice a week, and calves once. This is just on top of my regular routine. Make sure to get the burn sensation when doing wrist curls, I've learned you should place the weight at a steady weight, and focus on reps when it comes to forearms.

[Torpedo]

Do yall typically work out on PE days, or do you try to restrict it to off days?

[CallMeJ]

Do yall typically work out on PE days, or do you try to restrict it to off days?

I work out 5 days a week..don't really plan it around my PE days or not, not sure if I should but I can't since I PE 4 times a week. :D

[Steve Madden]

Right now I'm doing Deadlift and Floor Press (Bench Press off the floor) three times a week for around 25 sets each. I'm thinking about only working one lift at a time in an A-B manner for 4-6 days a week as I think this might allow for more focus on the given lift of the day.

Any thoughts?

[Torpedo]

Right now I'm doing Deadlift and Floor Press (Bench Press off the floor) three times a week for around 25 sets each. I'm thinking about only working one lift at a time in an A-B manner for 4-6 days a week as I think this might allow for more focus on the given lift of the day.

Any thoughts?

We're going to need a little more information.

1. 25 sets?? How many reps each? Are you going to strength-endurance or endurance?

2. Are you training to failure?

[Steve Madden]

Five reps, never to failure. The 25 sets is just a generally goal; I do one money set (which I increase each session in a 3 foward, 2 back fashion), one 90% of that set, then I drop the weight to 80% of the money set and perform sets until I cannot get a clean 5 reps. Generally I quit after a set where I pull 4 and am not sure about the 5th.

I've been in the weight game for some time now, and am primarily interested in peoples' experience with different training setups. Thanks for the interest.

[CallMeJ]

Right now I'm doing Deadlift and Floor Press (Bench Press off the floor) three times a week for around 25 sets each. I'm thinking about only working one lift at a time in an A-B manner for 4-6 days a week as I think this might allow for more focus on the given lift of the day.

Any thoughts?

You mean you do deadlifts, and bench presses in the same day? those are both pretty big exercises and usually very hard on the body. Most do them seperately, specially if you're going heavy.

[giorgio]

I'm currnetly working out mon wed fri. Legs on monday, arms and chest on wednesday, back and abs on friday. This means for example when i work my arms it is a week before i work them properly again. I feel like this can't be a very effective way of gaining. Should i change my routine so i'm training body parts more than once a week? Bear in mind i've only been working out for 2 weeks so far. Thanks

[CallMeJ]

I'm currnetly working out mon wed fri. Legs on monday, arms and chest on wednesday, back and abs on friday. This means for example when i work my arms it is a week before i work them properly again. I feel like this can't be a very effective way of gaining. Should i change my routine so i'm training body parts more than once a week? Bear in mind i've only been working out for 2 weeks so far. Thanks


No, do what you're doing for now. Give it atleast 2-3 months before you start advancing and adding more exercises, and days. How many exercises are you doing per bodypart? can you outline your routine, including reps?

[giorgio]

I'm doing about 5 different exercises in each session. I do 3 sets of 8-12 reps at a weight where i can't do any more than that for each exercise.

[CallMeJ]

I'm doing about 5 different exercises in each session. I do 3 sets of 8-12 reps at a weight where i can't do any more than that for each exercise.


So 5 exercises for each day correct?. Have ever thought about doing a 3 day full body routine? its the best way to get into bodybuilding, its how people usually do it. Once you're in it deep enough 2-3 months, you can start giving your muscles a day of their own.

[giorgio]

Yeah that's what i've been thinking but most of the beginners routines i've read are like what i'm doing at the moment. The day after i work out the muscles i worked the previous day seem bigger but then go back to normal again after a few days. What sort of session would you recommend as a full body workout to do three times a week?
Thanks

[CallMeJ]

Yeah that's what i've been thinking but most of the beginners routines i've read are like what i'm doing at the moment. The day after i work out the muscles i worked the previous day seem bigger but then go back to normal again after a few days. What sort of session would you recommend as a full body workout to do three times a week?
Thanks

<TABLE cellSpacing=0 cellPadding=3 width="100%" border=1><TBODY><TR><TD bgColor=#c0c0c0>Crunches - 20-30 Reps</TD><TD> </TD><TD> </TD><TD bgColor=#808080> </TD></TR><TR><TD bgColor=#c0c0c0>Squats - 12-15 Reps</TD><TD> </TD><TD> </TD><TD> </TD></TR><TR><TD bgColor=#c0c0c0>Leg Curls - 12-15 Reps</TD><TD> </TD><TD> </TD><TD> </TD></TR><TR><TD bgColor=#c0c0c0>Flat-Bench Presses - 10-12 Reps</TD><TD> </TD><TD> </TD><TD> </TD></TR><TR><TD bgColor=#c0c0c0>Chinups - 10-12 Reps</TD><TD> </TD><TD> </TD><TD> </TD></TR><TR><TD bgColor=#c0c0c0>Presses Behind The Neck - 12-15 Reps</TD><TD> </TD><TD> </TD><TD> </TD></TR><TR><TD bgColor=#c0c0c0>Tricep Pushdowns - 10-12 Reps</TD><TD> </TD><TD> </TD><TD> </TD></TR><TR><TD bgColor=#c0c0c0>Barbell Curls - 10-12 Reps</TD><TD> </TD><TD> </TD><TD> </TD></TR><TR><TD bgColor=#c0c0c0>Standing Calf Raises - 15-20 Reps</TD></TR></TBODY></TABLE>

This routine is Recommended by the MuscleMag Encyclopedia Of Bodybuilding. Its a good routine for a beginner, just go easy on things at first, slowly build up and know where you get to. Also, make sure your rest period is long enough, same time short enough. I usually do a set every 2 minutes, but I'm more advanced, say I wanted to lose bodyfat Id rest for every 1 minute to keep my heart beat up.

Anyhow, keep your workout under 45 mins.

[giorgio]

That looks perfect, thanks i will try it out.

[The Assman]

yeh, dont ever go for more then an hour, better if 45 mins or under...get as much as you can done in those 45 mins!

[Steve Madden]

I have to suggest giving up weeny single joing exercises like the kickbacks in order to use full body, multijoint movements. I know everyone is different, but I felt like I needed to put it out there.

[The Assman]

I have to suggest giving up weeny single joing exercises like the kickbacks in order to use full body, multijoint movements. I know everyone is different, but I felt like I needed to put it out there.

Yeh...plus you dont look hardcore in the gym with those kind of movements....bring on the Deadlifts!!:twisted:

[CallMeJ]

Yeh...plus you dont look hardcore in the gym with those kind of movements....bring on the Deadlifts!!:twisted:

Deadlifts are awesome. I remember when I first started out at Gold Gym, a bodybuilder said "3 Exercises are all you really need...Bench Press, Squat, and Deadlift to build your body".

[Steve Madden]

Yea and you can shelf the squats unless you're after huge legs. Low rep/high volume deads will build decent legs, but if you're after real jean busters only then you'd need to consider squats.

I'd also pass up the bench press in favor of the side press, which is a classic strength move and one that's virtually forgotten in today's metrosexual gyms. A man's worth is measured on his back, not his boobs.

[110189]

Top secret.

Oat meal in the mornings =D

It does not spike your energy levels.

High in carbs but you have the whole day to burn it off.

Keeps your appetite in check

Good for your 6 pack.

I recomend a cup of outmeal a day for breakfast =D

[raryangolf]

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[PepeLePew]

SPAM?!!!!!

[G-Spot19]

Link removed.

I will let that spam slide as you seem to be human and you offered a post on the subject of the thread but this is the only warning you get. We dont allow spam here and that was blatant spam. So keep it away and continue to participate. If you dont keep it away, it becomes my job to remove you. Not being harsh, just keeping CC spam free, the way we like it.

[thegrezdog]

hey guys i would like to make a short contribution to this topic :mrgreen
---

what i am going to talk about is bodybuilding philosophy. this, if applied correctly, will yield maximum results over a long period of time.

so, what is overall message i want to send? Keep an open mind.

yep, it sounds simple but very few actually have an open mind. it is very very important not to become too dogmatic or ideological. as such, we have to always remember to experiment and learn. i have been weightlifting for more than two decades and i have seen many different styles of training and nutrition. of course there are some guidelines and rules, but they are not the be-all-end-all.

i believe that people would be better off learning their bodies and what works for THEM, not what works for Bobby Biceps from Muscle magazine.

this means learning what foods you respond to best (high carbs, low carbs, low fat or high fat? etc), what types of training you prefer, etc. this ALSO means structuring your training around your goals.

want to get strong? set up a training cycle focusing on weight progression. want to lose fat? clean up your diet. don't get caught up in all the glam glitz and jazz, focus on the big picture. don't sweat the small stuff.

this means eating healthy foods, adequate vegetables, protein, and monounsaturated fats. focusing on good exercises that have a proven track record. of course as you get more advanced and you learn your body better you can make more detailed adjustments.

heres a short story:

when i first started weightlifting at age 15, all i did was bench pressing, curls, and abs. after a year i had a decent chest, arms, and abs, but my other muscle groups (back, legs, shoulders, calves, etc) were virtually non-existent. then, i decided to focus on bench pressing, squatting, and deadlifting. i got stronger and some of my larger muscle groups (name back and legs) started to develop more. THEN, i got caught up in the dogma. all the advice of "you don't need direct arm exercises, benching and deadlifting will be enough" and "no need to train calves, squatting should do the trick" stuck in my brain. after a few years i was strong but looked like shit. i had small arms/forearms, no abs, calves sucked, no hamstrings, and no lat width. :cheeky:

finally, i realized what I had been doing wrong. I was sticking to one idealogoy and not adapting. I had started off doign curls and bench press, which mdae me look retarded, and then i focused on compound exercises while neglecting the smaller body parts. i looked like shit because i trained like shit. :puke:

finally, it hit me that bodybuilding and weightlifting is an organic hobby. it is living, breathing, changing and adapting. you should ALWAYS be analyzing yourself and asking "what do i need to improve", and then you should change your training accordingly.

thankfully i focused on my weaknesses and now at age 38 i have no glaring weaknesses at all. calves are still a little bit slow to grow (dam calves :cool!)
----

anyway like i said, for beginners it is most important to follow the rule of K.I.S.S.

K - Keep
I - It
S - Simple,
S - Stupid! :icon_rolleyes:

that, and remember to learn your body. everyone is different and learning how you react to different foods and weight training programs will help greatly in the long run.

i encourage this topic because it provides discussion, which gives us all an oppurtunity to learn :cool. keep pumpin that iron :twisted:

----

lastly i want to note that obviously the above rant was a lecture on philosophy. if you guys have any more concrete questions about diet, weightlifting, losing fat, etc. i will be happy to help out :hug: