*** The 2013 Gym Rats Thread ***
- Thread starter Morba
- Start date
Soldato
well you should.. if you watch youtube videos and learn how to do it properly I'm 99% sure you'll do it better than 90% of the gym goers who squat 2" scream, poop and call it a rep..
Would 2200 kcal be a good target for a rest day and 3000 be a good target for a workout day? (looked up kcals from Google)
Rest day - target 2200
+ 4 weetabix - 268kcal
+ 2 eggs sandwich - 380kcal
---------------------------
+ protein shake - 444kcal
---------------------------
+ meal - 700kcal ( 2 chicken breasts, bowl of frozen vegetables, rice )
---------------------------
+ protein shake - 444kcal
Workout day - target 3000kcal
+ 4 weetabix - 268kcal
+ 2 eggs sandwich - 380kcal
---------------------------
+ protein shake - 444kcal
+ 2 eggs sandwich - 380kcal
---------------------------
+ meal - 700kcal
---------------------------
+ protein shake - 444kcal
---------------------------
+ meal - 700kcal
Rest day - target 2200
+ 4 weetabix - 268kcal
+ 2 eggs sandwich - 380kcal
---------------------------
+ protein shake - 444kcal
---------------------------
+ meal - 700kcal ( 2 chicken breasts, bowl of frozen vegetables, rice )
---------------------------
+ protein shake - 444kcal
Workout day - target 3000kcal
+ 4 weetabix - 268kcal
+ 2 eggs sandwich - 380kcal
---------------------------
+ protein shake - 444kcal
+ 2 eggs sandwich - 380kcal
---------------------------
+ meal - 700kcal
---------------------------
+ protein shake - 444kcal
---------------------------
+ meal - 700kcal
Last edited:
Caporegime
Yeah, lots of sandwiches.
Soldato
WTF is in those shakes to make them 444 cals?!
Caporegime
Milk I guess
Rationale comes from the theories/practice that supports my prejudices, if you will.
Sort of very simply... http://www.t-nation.com/free_online_article/most_recent/too_much_muscle_the_glenn_pendlay_secret
I can go and dig out more from an academic perspective you want, but I know that's not why you're asking.
The premise being that compound exercises use more muscles, which elicits a stronger hormone response from the body. Going bigger (heavier) on those compound exercises, therefore, adds another factor into this equation.
So, going for lighter loads (I'm assuming the OP is, based on the fact that he can do lots of chest work after his bench) across multiple exercises will not stimulate the same effect, because the muscle stimulus will not be there to the same degree, and only smaller/fewer muscles will be worked.
Shot full of gear, and it's a different question.
My perspective is that - after a proper set of compounds - the individual should not really be able to work other, similar movements: the fact that illuz can do variations of flys after his bench suggests he's not getting all he can from the compound movement. Yes - do a 'finisher' to really exhaust a specific muscle in isolation (hence why those exercises exist, IMHO), but this should be thoroughly painful and not something for which people would do multiple variations.
I am well aware that time under tension is critical for mass, which is why cable work is important to BBers, and would never suggest they drop time under tension as a basic principle. What I am saying is that this can (IMHO) be achieved in a more effective way - given his training background - than currently.
@ illuz: do bear in mind that I am a nothing in the grand scheme of things on these forums: steedie has helped prep people on here for photoshoots as well as competed as a bodybuilder himself. I have done none of these things.
Man of Honour
Wasn't doubting what you said at all, was simply curious. Makes sense
Wasn't doubting what you said at all, was simply curious. Makes sense
It's useful to go back and re-assess my position on these things, lest I disappear into a pool of cow manure of my own devising.
We should hook up, however.
[/HOMO]First off, as already posted, the way to get more calories is not really to eat more sandwiches.
Eggs? yes. Nuts? Yes. Avocados, meat, coconut oil? Yes.Secondly I get that you want a massive chest, but unless you balance out your workout with enough other stuff (like back and shoulder work, which in turn need good core work, which needs proper leg work), you will wind up in a rather unpleasant position (quite literally) due to those enormous, bunched up pecs pulling your shoulders out of position. Which equals pulled muscles, tendons and ligaments when you try and do anything else.
I think somebody had a good post about getting good at bench and requiring a stable base, but I'll probably never be able to find it...
If nobody else with better bodybuilding skillz comes up with a routine before this evening (other than reading GordyR's routine in the OP of this thread), I'll have a think and see what we can do.
The main thing is to eat more. Much more. Bucketloads more.
My Protein hard gainer extreme is the shake I have atm, got it on offer quite cheap for 5kg. If you could write up a routine mrthingyx and a diet (I have plenty of chicken from musclefood) for me that would be excellent, I do need some guidance! I am not looking to get huge like most here but I'm still far from my ideal weight.
I see what you mean about my chest work, but most of the time I do end up failing on the last 2 or last rep of my third set. my chest does really hurt the next few days too.
I see what you mean about my chest work, but most of the time I do end up failing on the last 2 or last rep of my third set. my chest does really hurt the next few days too.
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Soldato
I cant find the 'stable base' quote either mrthingyx
As said eat more, don't be scared of fats, and lower the protein shakes
What are you looking to do? Be strong? bodybuilding? both? Whats your current stats?
As said eat more, don't be scared of fats, and lower the protein shakes
What are you looking to do? Be strong? bodybuilding? both? Whats your current stats?
Caporegime
Grrr post didn't post, try again.
For benching a stable base is crucial, and what better stable base then a strong back.
Rows are awesome here, db rows, bent over rows, pull ups are all great.
Don't neglect your triceps either, CGBP is a really good exercise.
Chest gains are the hardest to have and you just need to be hitting it with crazy volume if you want to add mass.
For benching a stable base is crucial, and what better stable base then a strong back.
Rows are awesome here, db rows, bent over rows, pull ups are all great.
Don't neglect your triceps either, CGBP is a really good exercise.
Chest gains are the hardest to have and you just need to be hitting it with crazy volume if you want to add mass.
Soldato
Grrr post didn't post, try again.
For benching a stable base is crucial, and what better stable base then a strong back.
Rows are awesome here, db rows, bent over rows, pull ups are all great.
Don't neglect your triceps either, CGBP is a really good exercise.
Chest gains are the hardest to have and you just need to be hitting it with crazy volume if you want to add mass.
For benching a stable base is crucial, and what better stable base then a strong back.
Rows are awesome here, db rows, bent over rows, pull ups are all great.
Don't neglect your triceps either, CGBP is a really good exercise.
Chest gains are the hardest to have and you just need to be hitting it with crazy volume if you want to add mass.
This is what I suspect has happened.To be fair, he could have been eating a typical, under nourishing diet and then suddenly started eating properly and training... N00b leg gains can be pretty awesome in those first few months.
The shotgun approach to dieting can work for newbies sometimes, but by it's random nature it doesn't work for everyone and not for long.
In general I wholeheartedly agree with this. As a strength athlete the vast majority of the muscles I'm looking to hypertrophy will be hit with a max of 6 reps.Rationale comes from the theories/practice that supports my prejudices, if you will.
Sort of very simply... http://www.t-nation.com/free_online_article/most_recent/too_much_muscle_the_glenn_pendlay_secret
I can go and dig out more from an academic perspective you want, but I know that's not why you're asking.
The premise being that compound exercises use more muscles, which elicits a stronger hormone response from the body. Going bigger (heavier) on those compound exercises, therefore, adds another factor into this equation.
So, going for lighter loads (I'm assuming the OP is, based on the fact that he can do lots of chest work after his bench) across multiple exercises will not stimulate the same effect, because the muscle stimulus will not be there to the same degree, and only smaller/fewer muscles will be worked.
Shot full of gear, and it's a different question.
My perspective is that - after a proper set of compounds - the individual should not really be able to work other, similar movements: the fact that illuz can do variations of flys after his bench suggests he's not getting all he can from the compound movement. Yes - do a 'finisher' to really exhaust a specific muscle in isolation (hence why those exercises exist, IMHO), but this should be thoroughly painful and not something for which people would do multiple variations.
I am well aware that time under tension is critical for mass, which is why cable work is important to BBers, and would never suggest they drop time under tension as a basic principle. What I am saying is that this can (IMHO) be achieved in a more effective way - given his training background - than currently.
@ illuz: do bear in mind that I am a nothing in the grand scheme of things on these forums: steedie has helped prep people on here for photoshoots as well as competed as a bodybuilder himself. I have done none of these things.
HOWEVER, this requires proper activation and thus very good technique. It also means that some of the more appealing muscle groups might get neglected, particularly in a beginner.
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I've heard a few people say don't lockout your knees when squatting. Is this broscience?
You should stand up all the way but don't hyper-extend the knee. Your knee should be in the position that it would be in when standing up without a bar on your back - i.e. not completely "locked" but basically fully extended.
Had a crack at some squats today, practised a little at home and I think my form is alright. I'll get a friend to film me and post it up however, just to eliminate any issues with form from the beginning.
Done 2 sets of 20kg then a final set of 30kg + bar so about 50kg and I haven't felt my legs burn like that ever, feels good. Can't wait til next leg day
Done 2 sets of 20kg then a final set of 30kg + bar so about 50kg and I haven't felt my legs burn like that ever, feels good. Can't wait til next leg day
Soldato
Had a crack at some squats today, practised a little at home and I think my form is alright. I'll get a friend to film me and post it up however, just to eliminate any issues with form from the beginning.
Done 2 sets of 20kg then a final set of 30kg + bar so about 50kg and I haven't felt my legs burn like that ever, feels good. Can't wait til next leg day
good man!
I love squats.