GordyR's Beginners Guide to Bodybuilding

[UEX]

yes i agree, silly weight is not an option even though it is possible. I stopped at 100k as i felt the same as ChongW that eventually something would give.

Thus i went back to hyper extentions. Thes can be done fine without a hyper ext-bench/roman chair, simply kneel with your feet behind you locked under a barbell heavy enough to hold you down. then, keeping your knee backs at a right angle point your hands at your temples and lean forward until you form a right angle with your thighs. Try not to push your bum backward as is natural, let the barbell hold the balance of your body.

quick paint diagram

sorry for crap artwork

 

[Morba]

yes i agree, silly weight is not an option even though it is possible. I stopped at 100k as i felt the same as ChongW that eventually something would give.

100kg good mornings? thats damn impressive.

 

[UEX]

100kg good mornings? thats damn impressive.

its more like stupid, i progressed really fast when i was learning, by my first strength cycle i was already doing 70kg for 8 so when i moved the reps down to 8-6-6-4 i hit 100 for 4 within weeks. The biggest challenge by far was that up until around 75k i had been clean-pressing myself into starting position (stupid and dangerous kids!), 100kg's was beyond my ability and so i had to get assistance. I would suggest never going higher than your bodyweight in GM's

 

[Morba]

the balance needed to do a weight like that (with full ROM) is shocking. good work tbh

 

[alx]

I much prefer SLDLs to Good Mornings, similar exercise but just feels more comfortable.

 

[Ultra_Extreme]

the balance needed to do a weight like that (with full ROM) is shocking. good work tbh

weighing a good 120k at the time helped. thanks tho, might have another go at them sometime, probly start lower though

 

[Rezident]

Excellent guide. Cheers.

 

[churned]

Thinking of getting some creatine. What experiences have you guys had with creatine? Does it help a lot?

 

[Morba]

Thinking of getting some creatine. What experiences have you guys had with creatine? Does it help a lot?

you looking to cut or bulk?

 

[churned]

you looking to cut or bulk?

Bulk... And maybe cut in a few months.

 

[benjo plz.]

Bulk... And maybe cut in a few months.

would go for mono when bulking, and cee when cutting.

 

[Chong Warrior]

I'm going to give this routine a try when I finish my current cycle of HST.

Total Strength Training - Looks a very solid looking workout, I like the look of it. Anyone here tried it by any chance? Think you've seen better?

 

[Styles]

I DO really like the look of that. I'd be very interested to read a detailed report from yourself once you start that routine (or something very similar).

How has the HST treated you? A large % gain since beginning?

 

[Ultra_Extreme]

That program sounds similar to something ive been trying to improve my bicep strength and size. Been using different weights for both the top ROM and bottom ROM, Heavier at the top and lighter at the bottom and then used a fairlyt light weight to blast out about 40 full ROM reps.

Worked quite well but never thought about applying it to compounds, might try this for bench press which im weak at.

 

[Morba]

I'm going to give this routine a try when I finish my current cycle of HST.

Total Strength Training - Looks a very solid looking workout, I like the look of it. Anyone here tried it by any chance? Think you've seen better?

I have seen something very similar for the supermaximal holds, though without the hand/feet positions set to weakest etc. it was focusing on breaking through sticking points, then linking different ranges of movement to create a workout.
Based around a barbell and a cage, you do the same 3 primary compounds, but, you use the safety bars for more than just stopping the weight falling down...

eg:
bench press: put the safety bars about 3 inches below your lockout, press the BB against the safety bar from below and hold

TST looks interesting, as does the authors book.

 

[alx]

I'm going to give this routine a try when I finish my current cycle of HST.

Total Strength Training - Looks a very solid looking workout, I like the look of it. Anyone here tried it by any chance? Think you've seen better?

That routine looks interesting. Sorry if I'm being stupid but on the deadlift and squat bits it both says 'up hill walking 10mins' for day 2. I thought that you combined the routines for each part into one big routine, but then do you do 10 or 20 mins up hill walking? Or do you offset the routines?

 

[alx]

Should have read the bit at the bottom

 

[Dist]

Quick question, when doing a workout, after the end of a set should i go on to a different exercise, do a set, then another exercise and so on untill im repeating from the begining again, or do i do all the sets of one exercise (with a minute rest in between sets) at once then go on to the next exercise?

 

[Ultra_Extreme]

Quick question, when doing a workout, after the end of a set should i go on to a different exercise, do a set, then another exercise and so on untill im repeating from the begining again, or do i do all the sets of one exercise (with a minute rest in between sets) at once then go on to the next exercise?

Thats somewhat like supersetting. If i were you do each exercise type at once, 4 sets of X then 4 sets of Y etc

 

[Styles]

Do all the sets of a particular exercise. So if you're doing squats, do a set, take a break and then go back and do the next set of squats and so on. Unless you wish to superset but that's a more advanced technique. Only move on to another exercise when you've finished your sets on the previous.