Support NeoGAF

[PBY]

Anyone here have any positive or negative experiences with a pure bodybuilding routine? Like has anyone put on size with such a routine?

Reposting for new page

 

[HarryHengst]

Anyone here have any positive or negative experiences with a pure bodybuilding routine? Like has anyone put on size with such a routine?

I'll let you know in 12 months, because i realized that i just want to look hot, so SS and such arent really helping. :lol


This is the template im going to start out with, shamelessly stolen from the bodybuilding thread over at the Something Awful forums:

MONDAY - Legs
4 sets leg extension 10-15reps (keep it light, this is just to get blood in the legs)
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12 reps
3 sets stiff legged deadlift or walking lunges (hamstring or quad, pick one and alternate every so often or whichever you think needs more work)

TUESDAY - Chest
4 sets incline DB or barbell bench 8-12 reps
3 sets flat DB or barbell bench 8-12 reps
3 sets DB fly or machine fly (pec deck) 12-15 reps, focus on squeezing at the top
2 sets weighted dips

WED OFF

THURSDAY - back
4 sets bodyweight pullups: up to 15 reps (add weight if 4x15 is too easy)
4 sets bent over row barbell or DB row 8-12 reps
3 sets front pulldown, wide or narrow (switch it up) 8-10 reps
3 sets cable row 6-10 reps
Behind the head pulldowns(yeah they're bad blah blah blah): 2 sets 15 reps Medium easy weight...just squeeze.

FRIDAY - shoulders/arms
3 sets DB press or front military 8-10 reps
3 sets side laterals 10-12 reps
3 sets rear lateral machine or DB 10-12 reps
6 sets shrugs behind the back for 3 sets and to the front for 3

Triceps
3 sets 10-15 rope pushdown
3 sets skullcrushers or DB extensions 6-10 reps
3 sets reversed push down (palms facing) 8-10 reps

Biceps
3 sets barbell curl or e-z curl bar 8-12 reps
3 sets preacher machine or db/barbell 8-12 reps
2 sets hammer curl db or rope 10-15 reps
wrist curls 13-20 reps 2 sets

-Do abs on Monday and Thursday

-Do calves Tuesday and Friday.

-KEEP THE REST INTERVALS SHORT. 30-60 seconds between sets, no more. This is very important as it will fatigue the hell out of your muscles AND improve your conditioning.

-Alternate squats with deadlifts every week or two weeks if you want.

-Do your cardio normally and adjust depending on whether you're bulking or cutting.

-If you want to do this in a 3 day split, you can go chest/back, legs, shoulders/arms.

One nice thing is this allows for variation in the number of reps and such you do. If you want to go heavy one week you can do sets of 6, if you want to lighten it up and go for a better pump you can go 12-15. The most important thing for growth is forcing as much as blood as possible into the muscle. Just don't go under 6 reps. You'll still build plenty of strength even though this is not designed for strength or athletic purposes.

 

[despire]

If you have a kindle get it on there, 3rd edition.

You don't even need to have Kindle. You can read it on your computer or with Amazon cloud reader. Or if you have a tablet like iPad with the Kindle software.

 

[PBY]

I'll let you know in 12 months, because i realized that i just want to look hot, so SS and such arent really helping. :lol


This is the template im going to start out with, shamelessly stolen from the bodybuilding thread over at the Something Awful forums:

Looks solid. Look at Keleis workout on bb.com forums, curious what u think of that. Ran it for a month

 

[IceCold]

To gain muscles you need to gain strength. So I don't why someone would think a strength based workout would be more inefficient if you are only interested in looks. If your end goal is to gain muscle then you will get that with a strength workout. A lot of BB workouts just seem too bloated to me.

 

[Smiley90]

Wow guys... I'm amazed and humbled by all the support...

I'm definitely not giving up, and I'll be doing everything you guys suggested. And if I don't see progress in a couple of weeks...so be it, I'll see progress in a couple of months instead, just gotta stay focused and consistent right?

Also, I've been researching the whole gallon of milk thingy, has anyone actually tried it? I don't know, it seems kind of excesive, but given my current weight I guess anything should work as long as it has a lot of calories.

Oh and Smiley90 I hope you can reach your goals man, you and I seem to be on the same boat. Weak and skinny but determined to change once and for all.

Thanks, you too! I need to find someone in real life to go to the gym with me preferably too, that'd do wonders for me actually going.

 

[Oxx]

I think I broke my big toe. This sucks. I was quite partial to having full range of movement in my digits.

I have no idea how long it will take to heal. I need to find things to do that involve putting next to no weight on my feet.

 

[bardia]

How many mg of EPA and DHA should I be taking a day? I've just recently started supplementing my diet with omega 3's, but I have no idea how much I should be taking.

 

[Brera]

Question regarding my chest workout...

I do both barbell and dumbell flat bench presses. Usually 4-5 sets of each with the heaviest weight I can. Should I do one or the other and is doing both pushing too bar?

I only do incline barbell presses though.

 

[msdstc]

http://www.neogaf.com/forum/showthread.php?t=502999
http://www.leangains.com/

i'm enjoying my cut with IF.. most of my friends understand it but one of my colleagues (who is quite round) continually tries to put me down by saying i'm starving myself skinny. she's quite jelly.

what's everyone's ideal chest/waist size? i'm currently 41" chest, 31" waist.. 6"2 so it doesn't look too bad. trying to get my waist down to 30" to give better visibility of lats when not pumped etc.

Thanks a lot sir.

Anyone else dealth with Golfers/tennis elbow? Went to the doctor to be safe, says I have epichondilitis (sp?). It's not very painful, just nagging, don't want it to become something in the long haul, been resting a lot.

 

[Davidion]

Thanks, you too! I need to find someone in real life to go to the gym with me preferably too, that'd do wonders for me actually going.

Try not to rely on someone else for motivation; while helpful, it can be killer if you lose the support for whatever reason.

Understand all the progression and the techniques, and figure out what about the entire process you like the best and chase after that.

 

[Smiley90]

Try not to rely on someone else for motivation; while helpful, it can be killer if you lose the support for whatever reason.

Understand all the progression and the techniques, and figure out what about the entire process you like the best and chase after that.

Yeah... I know, but to get started, it'd be helpful, don't you think? Get over the whole intimidation of the process. I'll definitely read up some more on what techniques and diets would be best for my situation. Still not sure (see my post last page)

 

[sphinx]

Yeah... I know, but to get started, it'd be helpful, don't you think? Get over the whole intimidation of the process. I'll definitely read up some more on what techniques and diets would be best for my situation. Still not sure (see my post last page)

I understand this, I was in the same situation, afraid of going were the big guys were and afraid of using anything because of the lack of experience, but you have to get past that by yourself. Learn, then get courage and do not give a fuck about anything or anyone, do it.

Be glad if someone corrects you, you will learn from it, there is no reason to feel ashamed, ask more if the guy allows it (you should be paying money to a trainer to get advice but if someone is nice enough to help you, then take it)

from what I've seen, whenever I see two new guys hanging around together in the gym, very often they are wasting each other's time....

(and thanks everyone for the SS links)

 

[Bam Bam Baklava]

I can only dumbbell chest press 55 pounders. Is this pathetic?

 

[EviLore]

I can only dumbbell chest press 55 pounders. Is this pathetic?

Go have sex with someone.

 

[rando14]

I can only dumbbell chest press 55 pounders. Is this pathetic?

Doesn't matter what you bench.

 

[Bam Bam Baklava]

Go have sex with someone.

Wut?

Doesn't matter what you bench.

I know but I've been going at this for a good while now and I'm not sure where I should be.

 

[rando14]

I know but I've been going at this for a good while now and I'm not sure where I should be.

How much do you weigh and how long have you been lifting seriously (diet and consistency)?

 

[Bam Bam Baklava]

How much do you weigh and how long have you been lifting seriously (diet and consistency)?

205lbs, May 2012 I started going 4 days a week doing 6-8 exercises at 3-4 sets each with 8-12 reps.

 

[jeremy70583]

I can only dumbbell chest press 55 pounders. Is this pathetic?

Well if you have been lifting less than 6 months and only have access to dumbbells, I'd say it isn't too bad. My gym only has dumbbells up to 50lbs, and I'm only now starting to need more. After 6 months, I'm pressing 50 14x4, which obviously I need to find a real gym soon.

 

[rando14]

205lbs, May 2012 I started going 4 days a week doing 6-8 exercises at 3-4 sets each with 8-12 reps.

I see. How has your diet been since May? Depending on your diet type you might have partaken in gomad or something similar. Not getting enough protein will certainly not help beyond noob gains.

You might consider trying a strength-based regimen. 5/3/1 seems to be popular amongst FitGAF. Did you ever try Starting Strength?

 

[Bam Bam Baklava]

I see. How has your diet been since May? Depending on your diet type you might have partaken in gomad or something similar. Not getting enough protein will certainly not help beyond noob gains.

You might consider trying a strength-based regimen. 5/3/1 seems to be popular amongst FitGAF. Did you ever try Starting Strength?

Diet is not bad. I drink two shakes a day (whey protein) and eat 2-3 meals of chicken, steak, and stuff like that. It's possible I'm not getting enough protein since I haven't been following it super closely.

Unfortunately I have to stick to dumbbells, machines, and limited barbell exercises because I'm injury prone so I have to work around my busted ass body. I do bench press, leg press, stuff for the arms like bar curls but otherwise I'm SOL.

 

[PBY]

To gain muscles you need to gain strength. So I don't why someone would think a strength based workout would be more inefficient if you are only interested in looks. If your end goal is to gain muscle then will get that with a strength workout. A lot of BB workouts just seem too bloated to me.

True- I ran a strength based program for 3 years tho, I don't mind slow progress in gains as long as they're more aesthetically tailored

 

[roosters93]

I have a weird problem.

I watched one of Rip's videos on grip while squatting (I think someone posted it in here) the and so have been trying to emulate it the last few times I've been to the gym.

Problem is when I go to squat with high elbows, straight wrists with my whole hand on top of the bar and a thumb less grip I get pain in my shoulders, upper arms and back. This is before I've even unracked the weight. Trying to unrack it and hold the weight evenly is worrying for a few seconds at the moment.

My guess is I'm just ridiculously inflexible and tight or something. Any advice?

 

[rando14]

I have a weird problem.

I watched one of Rip's videos on grip while squatting (I think someone posted it in here) the and so have been trying to emulate it the last few times I've been to the gym.

Problem is when I go to squat with high elbows, straight wrists with my whole hand on top of the bar and a thumb less grip I get pain in my shoulders, upper arms and back. This is before I've even unracked the weight. Trying to unrack it and hold the weight evenly is worrying for a few seconds at the moment.

My guess is I'm just ridiculously inflexible and tight or something. Any advice?

Warm up your rotator cuff and shoulders before you squat. Dislocations helped me a TON with flexibility. You may also try a wider grip with how you hold the bar when you squat. Are you doing high or low bar squats?

Diet is not bad. I drink two shakes a day (whey protein) and eat 2-3 meals of chicken, steak, and stuff like that. It's possible I'm not getting enough protein since I haven't been following it super closely.

Unfortunately I have to stick to dumbbells, machines, and limited barbell exercises because I'm injury prone so I have to work around my busted ass body. I do bench press, leg press, stuff for the arms like bar curls but otherwise I'm SOL.

Er, what do you mean you are "injury prone"? Have you been diagnosed with some sort of illness or deficiency?

From what I can tell you are not focusing on strength exercises like squats, deads and ohp. It is my belief that strength overall comes from the training of strength in all of your body, not just the triceps and chest like in bench.

 

[msdstc]

Sorry to post this again, but has anyone dealt with elbow soreness from curls? Any advice appreciated.

 

[Mully]

Up to 210 and I'm not even close to writing out my food plan for my cut come February first.

 

[rando14]

Sorry to post this again, but has anyone dealt with elbow soreness from curls? Any advice appreciated.

Is this inner elbow or "outer"? Like for example, when I curled I used to get really really sore inside my elbow but it turns out I just have insanely long bicep insertions that were getting sore.

Otherwise, if it feels more like nerve pain (like ulnar entrapment) that isn't due to muscle soreness, consult a physician.

 

[msdstc]

Is this inner elbow or "outer"? Like for example, when I curled I used to get really really sore inside my elbow but it turns out I just have insanely long bicep insertions that were getting sore.

Otherwise, if it feels more like nerve pain (like ulnar entrapment) that isn't due to muscle soreness, consult a physician.

it's on the inside by the ulnar nerve, which is why I went to see my doctor. Prescribed naproxen setup for an orthopedic. She said it's most likely tendonitis.

 

[roosters93]

Warm up your rotator cuff and shoulders before you squat. Dislocations helped me a TON with flexibility. You may also try a wider grip with how you hold the bar when you squat. Are you doing high or low bar squats?

Trying to do low bar squats but how low I can place the bar has been limited by my shoulders getting all painy.

On dislocations, I remember someone posting this so I'll give that a try again.

Thanks!

 

[Bam Bam Baklava]

From what I can tell you are not focusing on strength exercises like squats, deads and ohp. It is my belief that strength overall comes from the training of strength in all of your body, not just the triceps and chest like in bench.

It's mostly nagging stuff like back spasms, elbow pain from past injury, knee pain from past injury. For instance, my elbow has been flaring up on me just from doing my usual stuff so I gotta take extra time to let it stop hurting.

 

[msdstc]

It's mostly nagging stuff like back spasms, elbow pain from past injury, knee pain from past injury. For instance, my elbow has been flaring up on me just from doing my usual stuff so I gotta take extra time to let it stop hurting.

This is exactly what I go through. Got snapping hip syndrome, chondromalacia in the right knee, instability across all joints, and weak wrists.

 

[Bam Bam Baklava]

This is exactly what I go through. Got snapping hip syndrome, chondromalacia in the right knee, instability across all joints, and weak wrists.

I know that feel. Sometimes one of my knees gives out on me for no reason at all just walking or standing. If that happens during a squat it's game over.

 

[bjb]

I stopped at 70lbs on DB chest press for awhile a few months back. Same weight as you (5"11 - 204 pounds). I wasn't making any progress despite switching a few lifts up (incorporating new ones). Was pretty frustrating. I read a bunch of different things online, but ultimately didn't decided concretely on anything.

What ultimately helped me progress was changing my routine entirely. I had been doing splits for months, but instead of having *two* days focusing on the same weight - I've gone to one heavy (with fewer reps) and one light day (with higher reps) days. This was at the recommendation of a trainer friend.

It's been great and seems to have benefited every lift I do. On heavy days - I'm doing say 4-6 reps instead of my previous constant 8-10. Now I'm stronger and able to concentrate more energy on heavy days pushing myself. Where in the past - it felt more like maintenance.

 

[PBY]

I stopped at 70lbs on DB chest press for awhile a few months back. Same weight as you (5"11 - 204 pounds). I wasn't making any progress despite switching a few lifts up (incorporating new ones). Was pretty frustrating. I read a bunch of different things online, but ultimately didn't decided concretely on anything.

What ultimately helped me progress was changing my routine entirely. I had been doing splits for months, but instead of having *two* days focusing on the same weight - I've gone to one heavy (with fewer reps) and one light day (with higher reps) days. This was at the recommendation of a trainer friend.

It's been great and seems to have benefited every lift I do. On heavy days - I'm doing say 4-6 reps instead of my previous constant 8-10. Now I'm stronger and able to concentrate more energy on heavy days pushing myself. Where in the past - it felt more like maintenance.

Was considering this.

What does gaf think of this routine?

SS day A on Mondays
SS day B Wednesday
Thurs upper body Bb
Fri back BB
Sat legs BB

 

[Mully]

Was considering this.

What does gaf think of this routine?

SS day A on Mondays
SS day B Wednesday
Thurs upper body Bb
Fri back BB
Sat legs BB

Take off Thursday. No need to overdo it.

 

[Dark Stalkers]

Was considering this.

What does gaf think of this routine?

SS day A on Mondays
SS day B Wednesday
Thurs upper body Bb
Fri back BB
Sat legs BB

Why not try out Layne Norton's PHAT routine?

 

[balddemon]

wow today was compound day...bad idea, I'm pretty sure I tweaked my back. nothing serious, it'll be better by Monday I think, but still, it hurts lol.

ATG Squats
Deadlift
Flat BB Bench
Power Cleans
OHP
Facepulls
Ran 1/2 mile

so ouch.

 

[abuC]

I can only dumbbell chest press 55 pounders. Is this pathetic?

No it's not pathetic, the thing with dumbbells is you can push yourself much harder than you would with barbell because if you fail you just drop the weights. How many times can you press 55lbers? If you can push them 8 times, then bump it up to 60lbers and push for 7. Whatever you do with the 55s, try 1 or 2 less with 60s and keep pushing every week.

I started at 55-60lbers with dumbbells, I was pushing up 120lbers in sets a little more than a year later. Don't be afraid to push yourself, you think you can only press 55lbers, I'm sure you could do 60-65s if you put your mind to it.

 

[entremet]

Why not try out Layne Norton's PHAT routine?

Yeah. That's what I was thinking. Great program for powerlifting/BB hybrid training.

http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html

 

[Bam Bam Baklava]

No it's not pathetic, the thing with dumbbells is you can push yourself much harder than you would with barbell because if you fail you just drop the weights. How many times can you press 55lbers? If you can push them 8 times, then bump it up to 60lbers and push for 7. Whatever you do with the 55s, try 1 or 2 less with 60s and keep pushing every week.

I started at 55-60lbers with dumbbells, I was pushing up 120lbers in sets a little more than a year later. Don't be afraid to push yourself, you think you can only press 55lbers, I'm sure you could do 60-65s if you put your mind to it.

Daaamn man if I could do 100+ one day I would be so fucking thrilled.

 

[Veezy]

Start mixing in BB Bench press. As you linearly progress in the bench, it will help you progress in the DB bench. In addition, get some 1.25# plates for the BB and the magnet things for the DB. That way, you can take even smaller jumps.

It'll take time, but you can get there.

 

[Mully]

Daaamn man if I could do 100+ one day I would be so fucking thrilled.

Don't put yourself down just because you can't yet. Be confident in what you can do now and what looms in the near future. 100 DB press will come one day. Just focus on the next workout.

 

[Bam Bam Baklava]

Don't put yourself down just because you can't yet. Be confident in what you can do now and what looms in the near future. 100 DB press will come one day. Just focus on the next workout.

I should be more down about my shoulder DB press. 40 pounders at my best. The stabilizing muscles are the issue here, I'm swaying all the over the place.

 

[SeanR1221]

wow today was compound day...bad idea, I'm pretty sure I tweaked my back. nothing serious, it'll be better by Monday I think, but still, it hurts lol.

ATG Squats
Deadlift
Flat BB Bench
Power Cleans
OHP
Facepulls
Ran 1/2 mile

so ouch.

Why chunk them together like that?

 

[abuC]

Daaamn man if I could do 100+ one day I would be so fucking thrilled.

You can, just push yourself within reason and keep eating. That's why I prefer DBs for making quick gains on the bench, my rationale was if I can press 75lbs 8 times, then 80lbs 5-6 times should be possible and I'd use that to finish out my set with. I would go up 10lbs every two weeks, and if I struggled with the weight I'd split the difference and work out with 5lbs over my previous best.

Start mixing in BB Bench press. As you linearly progress in the bench, it will help you progress in the DB bench. In addition, get some 1.25# plates for the BB and the magnet things for the DB. That way, you can take even smaller jumps.

It'll take time, but you can get there.

I feel it's the opposite, DB bench helps BB more so than vice versa. Most people will bench 50-70lbs more with barbell than they will with DBs, I just recently found a gym with 180lbs dumbbells and I won't even try them even though my max with barbell is higher than the combined weight.

 

[Brolic Gaoler]

Fuck that shit, posting this next page.

 

[SeanR1221]

Yoooooooo!

 

[Petrie]

wow today was compound day...bad idea, I'm pretty sure I tweaked my back. nothing serious, it'll be better by Monday I think, but still, it hurts lol.

ATG Squats
Deadlift
Flat BB Bench
Power Cleans
OHP
Facepulls
Ran 1/2 mile

so ouch.

This seems pretty silly. Compound day? What?

Fuck that shit, posting this next page.

HERE WE GO!

 

[Brolic Gaoler]

I'm back bitches!

Update pic. BAM. BEARD

Secondly, two things happened this week. I'll post what I posted to my facebook. GET BLOGGED!

On Tuesday this.

Well, I guess I've finally arrived as a "big lifter" in my gym. After I finished a set of weighted dips the guy next to me yelled the Ronnie Coleman "YEAH BUDDY" at me.
Then on Thursday, this.

After I finished deadlifting today and inbetween romanian deadlift sets a personal trainer at Gold's came over and asked me when I will be deadlifting again because he wanted to work in with me to help him fix his form. Add on top of that when I was doing my last set of deadlifts him and one of the bigger guys(it should be noted I am also one of the bigger guys) in the gym stopped to watch me. I don't want to get all cocky and shit, but after the whole "YEAH BUDDY" thing on Tuesday a guy can start to feel pretty good about himself.

On top of that, I got the final offer and am now employed by the Federal Bureau of Prisons. Awwww YEAH!

Now to catch up on some Spartacus.