Bodybuilding/Powerlifting

[Dicehunter]

Tomorrow morning brings with it my ab and oblique training, Usually lasts for about 2 hours, Training everyday now *7 day split* until my holiday in 6 weeks

 

[NeverBackDown]

All due respect, I couldn't disagree more with ya brother. Bench press does so much for the entire shoulder girdle. I agree it's not the best for bodybuilding purposes as it doesn't develop the chest fully but for overall strength, you can't beat it.

Same with deadlifts. I totally agree that they do suck but man they work everything from the base of your skull to the cracks of your ass. Any exercise can hurt you, the key is in doing it right.

I'm living proof of this. I'm been primarily a powerlifter for over half my life and I've survived 13 years driving a beer truck, lugging around 200 pound kegs for 10 hours a day. Most people last about 2 months in this line of work. I've never had an injury related to heavy lifting. I honestly believe that is from 20+ years of heavy compound movements. Bench, military, deadlifts, squats, bent over rows. These movements are best because you're using more weight than with isolation exercises and you're heavily getting the ancillary muscles involved that you wouldn't otherwise. That's the key. Bench is better because it get every muscle in the shoulder area and arms and even back, involved in stabilizing and controlling this heavy weight. That pays off a lot more in day to day life than isolation exercises or other movements using lighter weight.

I'm not saying you have to bench 400 pounds, but every lifter should be doing compound, multi joint lifts like these with good poundage. This helps the fitness guy, bodybuilder and powerlifter.

I meant bench press is not as good as isolating muscles as in doing a sole chest work out. You can isolate shoulder work outs as well and is more effective in my expierence. But everyones different. Don't get me wrong though, girls out here love when guys can bench a lot of weight so i still do it just for them Other than that though if i do a chest workout i do bench but put more emphasis on isolating all the muscles i possibly can. Each to their own.^_^

Edit: and to the protein turning into fat statement... Protein directly does not turn into fat. Since it takes a lot of energy to change protein into something useful, eating a heavy protein diet will get stored as fat and kept for later if you do not use for it(same goes for carbs). So you need carbs to actually provide the energy to get the protein started into being used. Basically what i got from a quick google search.

 

[MacLeod]

I meant bench press is not as good as isolating muscles as in doing a sole chest work out. You can isolate shoulder work outs as well and is more effective in my expierence. But everyones different. Don't get me wrong though, girls out here love when guys can bench a lot of weight so i still do it just for them Other than that though if i do a chest workout i do bench but put more emphasis on isolating all the muscles i possibly can. Each to their own.^_^

Now that I agree with. Bench press is great for building mass and strength but not so great at shaping. It builds the belly of the chest but doesn't do much for the inner and upper chest. Plus it builds the front delts heavily but not so much the side delt so if you rely on bench too much then you look like I always did. Big chest, no inner chest and no side delt. LOL!

So yeah, for body building and shaping, bench press alone wont get it done.

 

[NeverBackDown]

Ya i thought mentioned in the other post but i guess i did not, oh well lol

But yes you are exactly correct, which is why the resistance band work outs i do are far better as you can feel the whole chest burning and flexing at the same time. And after you feel dead which is the point anyway

 

[Zoot]

Still proud of a 600 pound squat.

Hot Damn! I'd be extremely proud of that too.

Tomorrow morning brings with it my ab and oblique training, Usually lasts for about 2 hours, Training everyday now *7 day split* until my holiday in 6 weeks

I admire your dedication. I don't think I'd have the staying power to work out every day. Don't think I'd get time either.

 

[dipzy]

I'm looking to loose weight and am new to this sort of thing.
Need to proper monitor my eating as i want to loose fat and also exercise too.

Just bought a set of weights as well.
Deffo stopping junk food now.

 

[tinytomlogan]

Legs for me today, new gym has a new leg press.


Beast mode enabled!

 

[maniac]

i'm doing legs too today, its squats, lunges and calf raises for me!

 

[tinytomlogan]

Mines 45 degree leg press
Leg extensions
Hamstring curls
Calf raises (100KG)

 

[Dicehunter]

I admire your dedication. I don't think I'd have the staying power to work out every day. Don't think I'd get time either.

Well I'm a qualified personal trainer so my staying power is already there, Plus I work mainly in gyms so it's easy to just train

 

[Zoot]

Well I'm a qualified personal trainer so my staying power is already there, Plus I work mainly in gyms so it's easy to just train

Sounds like your workout is a great way to pass the time then!

What's your 7 day workout like out of interest?

 

[Dicehunter]

My 7 day split is as follows for the 6-7 weeks prior to my holiday.

Monday - Ab and oblique
Tuesday - Bi and tri
Wednesday - Delts and traps
Thursday - Chest
Friday - Back
Saturday - Upper leg i.e quads etc...
Sunday - Lower leg i.e calf etc...

Plus 40 minutes of cardio i.e jogging, Cross trainer after the main training.

All in all a very busy 7 weeks of training bliss

 

[MrKambo]

Arms today guys!!

 

[tinytomlogan]

Yesterday was a good day.

360KG leg press - 8 reps

105KG leg extension - 8 reps

115KG calf raises - 15 reps

(all max weight on last set)

= happy TTL that probably wont be walking tomorrow #fucktheseconddaycripple

 

[MrKambo]

Yesterday was a good day.

360KG leg press - 8 reps

105KG leg extension - 8 reps

115KG calf raises - 15 reps

(all max weight on last set)

= happy TTL that probably wont be walking tomorrow #fucktheseconddaycripple

This is you Tom

 

[tinytomlogan]

that maybe today but tomorrow will be --

 

[MrKambo]

i feel your pain!! well i will be on saturday, leg day is tomorrow for me
i do tend to avoid doing anything the day after!

 

[tinytomlogan]

2nd day is worst mate, the day after is the easy bit.

If youre fine on the 2nd day youre a pussy and didnt go heavy enough!

 

[MrKambo]

i always go hard! never do a half ass job!! but i never seem to suffer that much, my partner on the other hand suffers quite bad!! hes had days were he cant drive :lol:

 

[Dicehunter]

2nd day is worst mate, the day after is the easy bit.

If youre fine on the 2nd day youre a pussy and didnt go heavy enough!

Tom you might need more Glutamine in your diet, I started taking Glutamine along with my post workout shake and before I go to bed, Helps tremendously with DOMS.
Maybe try upping your protein intake aswell even if it's just by a small amount, 20 grams or so.