GordyR's Beginners Guide to Bodybuilding

Styles said:
SLDL are a great exercise, they really build the hams. As said before, keep it light until you can really feel the hams pulling through the exercise. It takes time and it's hard, but once you get it you'll be surprised at how excellent they can be.
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im proud of my 130kg for 15 maxes, one of my largest lifts, need straps tho mind.
 
Was looking for a decent chinning bar to attach to a door, not one that would bolt through a door but one that can be clipped on and off without making damage, if it helps im about 86 kilos/13.5 stone/190lbs. Anyway I was looking at:

http://www.powerhouse-fitness.co.uk/store/product.asp?dept_id=11&pf_id=Powerbar_Chinning_Bar

or

http://www.powertrainer.co.uk/

It will be used for pull-ups, chin up's etc because I need to work on my chin-ups especially. Thing is I've always wanted to develop a more solid core, my abs are pretty damn brick hard as it is, but I want to be able to develop gret stability, so is there any bar you could knock your feet up and do decline sit-ups? just out of interest.
 
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SK07 said:
Was looking for a decent chinning bar to attach to a door, not one that would bolt through a door but one that can be clipped on and off without making damage, if it helps im about 86 kilos/13.5 stone/190lbs. Anyway I was looking at:

http://www.powerhouse-fitness.co.uk/store/product.asp?dept_id=11&pf_id=Powerbar_Chinning_Bar

or

http://www.powertrainer.co.uk/

It will be used for pull-ups, chin up's etc because I need to work on my chin-ups especially. Thing is I've always wanted to develop a more solid core, my abs are pretty damn brick hard as it is, but I want to be able to develop gret stability, so is there any bar you could knock your feet up and do decline sit-ups? just out of interest.
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Your too heavy imo to realistically use makeshift chinning bars, mine are bolted right through a 2ft breezeblock wall! Last thing you want is it hitting you in the face mid chin!!!

my setup
chindu8.jpg

chinmountsuq2.jpg


also ive bought a second chin bar the same as the above only ive stripped it off the wide grip bar and widened the struts to make an awesome custom dip rig! The bolts through the wall really are a must tho if your over 10st
 
dozer said:
beginner at hst, not sure where to start.
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I think you need to have been training properly for at least 12-18 months before you take on HST, if you have then you're in for a treat because this is a fun workout :)

@if ®afiq said:
http://www.hypertrophy-specific.com/hst_index.html :)
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This link given earlier is to the official site and is obviously one of the best sources of info. The forums are quite good there too but it's american... read into that what you will.

I also have a journal I've been keeping for the past 2 years, which shows my progress from HST virgin to HST veteran. It's a bit of a read but I've put an index in the OP so it's easier to jump to certain workouts and skip through all the waffle and banter.

http://forum.myprotein.co.uk/showthread.php?t=2398

I make a LOT of mistakes during the 2 years, maybe having a quick scan through will help you avoid making the same ones and give you some ideas on workouts.
 
Ultra_Extreme said:
Your too heavy imo to realistically use makeshift chinning bars, mine are bolted right through a 2ft breezeblock wall! Last thing you want is it hitting you in the face mid chin!!!

also ive bought a second chin bar the same as the above only ive stripped it off the wide grip bar and widened the struts to make an awesome custom dip rig! The bolts through the wall really are a must tho if your over 10st
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Thats a pretty damn good piece of kit, just I don't think the family would approve of me bolting stuff through the wall lol. I'll just stick doing them at the gym for the time being then, thanks.
 
Kinda unsure on what route to go, meaning that due to me being at about 11.5-12% 6ft 3 190lbs im not sure weather I should bulk up or cut. In all honesty what I want is ideally to be cut first then start slowly bulking up (so I don't gain much body fat). But right now im pretty happy, I've lose weight off my legs and most other places, especially under the lower stomach area, the midriff etc, alough since I still have a layer of fat on my lower stomach in the centre and some fat on my chest and lower back it looks somewhat out of proportion.

Now due to that it's how to iron it out, generally im not fussed about being absolutely huge, im already pretty big with a large bone structure so it's not like im a lanky kid that needs to gain weight or anything, I just want to lose the fat from the areas mentioned (I know I can't spot reduce) and pretty much be cut with developed pecs, pack etc. My abs underneath the layer of fat are solid and thick so I know they are there, and my chest is pretty developed but still being hindered by some fat on there. So what route to go? Really sticking with my current diet of near enough 2,000 calories per day and 3 meals per day isn't going to work for shredding the last off? or will it? will it just take time or what? this is my problem is that I can't predict say in 3months if I can say that worked or that sucked. Pics would help?
 
2000 sounds too low, especially on days you workout. I'd have something like 2200kcals on rest days with carbs below 100g and 2500kcals on workout days, and try and eat all your carbs around your workout, especially within 6 hours of PWO.

If I was you I'd keep dieting and aim for about 10%bf, maybe slightly less and then do a lean bulk. The leaner you are the easier it is to keep fat off and build muscle, this is what I'm currently aiming for.
 
Crap, meant to add in before that I was thinking of going on this other diet, tbh since you've been doing this for so long you may turn your nose up to it and say what a load of crap, but I ask you to read:

http://www.iwantsixpackabs.com/abs.html

I admit that when I first saw it I thought this is no doubt just more bs advertising that people make tons of cash off, I thought it's free so I might as well just check it out, I've looked at the diets and cardio program this guy did for 16 weeks and from my experience it looks pretty damn good, I'll let you take a look since you've been doing this for considerably longer. I was thinking of adapting his type of 6 meals a day, im always reading up and I've learned that doing it this way will speed up your metabolism. His diet comes to around 2,000 +. I was going to adapt it as getting a proper set of abs and thrashing the hard bits of fat off is no easy challenge it's probly going to be my hardest challenge yet but I want rid of it. The cardio he has listed is pretty much HIIT, nothing to hard for me as my fitness is pretty good. Cheers.
 
Chong Warrior said:
You'll get results if you follow that.
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Hmm, thanks. Well I'll give it a shot, what do you think of the cardio routine? he doesn't really mention anything about weight training. So I was thinking I'll still keep lifting heavy but change it around to maybe pyramid sets as I've been doing 5x5 for a while now (2 month). Im pretty much ready to back to cardio though as I've not been doing it for a good 3 weeks+ or weight training on legs for that matter due to getting a shin splint, got it the first week and it hurt but I kept just straining it and made it worse but it's pretty much healed thankfully.

Also for diet family would bitch about me going through eggs and throwing the yolk away, so I saw on myprotein egg white powder, I'll link you if you want but it looked pretty decent. Also gotta ask this, if buying chocolate protein powder will it make a lot of difference in calories/carbs/sugars/fats etc? or will it be alright? went through a 10lb tub of unflavoured and the taste is pretty damn bad, I can deal with the taste but only with skimmed milk not water.
 
SK07 said:
Pretty much that, doctors say it etc. I know all these things can be critisized and what not but I like to be on the safe side :).
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but you aren't on the safe side!

Ask your doctor about eggs and if he comes out with the same old garbage ask him why, if cholesterol is so bad, does your body make it's own if you don't get any in your diet?
 
Chong Warrior said:
but you aren't on the safe side!

Ask your doctor about eggs and if he comes out with the same old garbage ask him why, if cholesterol is so bad, does your body make it's own if you don't get any in your diet?
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Touche

Suppose I could balance it out by having say 6 full eggs per week then whites the rest of the days? that way im eliminating both "risks" but then again theres a 1,000,000 other things in the world that your at risk from or what not so meh :D
 
Chong Warrior said:
but you aren't on the safe side!

Ask your doctor about eggs and if he comes out with the same old garbage ask him why, if cholesterol is so bad, does your body make it's own if you don't get any in your diet?
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what about the fat content? No one is retarded enough to think that you'd get increased cholesterol from egg yolks, but as far as calories vs protein egg whites for the categoric win i say
 
I don't eat eggs, not a fan.

Oh yeah, i've got hamstring doms from a light HST day. I think it was the SLDL which I don't really feel hitting my hams unless I keep my legs straight.

Hamstring doms can be a real pain when your involved in a certain physical activity, cramp is not cool.... not cool...
 
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