Bodybuilding/Powerlifting
- Thread starter Zoot
- Start date
I've lifted weights since I was 13, pretty much every damn friggin day, I've reached the strongest I've ever been so far, and look the best I have, I too was a little tubster until I got to high school. Fitness is a life long pursuit and I believe unless your aspiring to BE an athlete, a bodybuilder, a competitive powerlifter you are allowed to tone things down every now and then.
In one year I had ten days of rest...in one full year, that was determination almost maxed out, after that period I was f***ed physically and mentally and I needed a rest. There needs to be some relaxation in your life other than waking up and thinking of lifting, worrying about measurements and what you eat because it can make you unhappy.
I didn't want to work, I just wanted to lift weights, watch bodybuilding, read it. Unless you are a bodybuilder, you can't be like that.
In one year I had ten days of rest...in one full year, that was determination almost maxed out, after that period I was f***ed physically and mentally and I needed a rest. There needs to be some relaxation in your life other than waking up and thinking of lifting, worrying about measurements and what you eat because it can make you unhappy.
I didn't want to work, I just wanted to lift weights, watch bodybuilding, read it. Unless you are a bodybuilder, you can't be like that.
MrKambo
New member
think ive reached that point where i need to rest/recover, ive been lifting everyday for over a year, probably only missed about 2 weeks together throughout the year.
think the diet and long hours at work and the few hours sleep starting to catch up, i slept 9 hours today! NEVER done that EVER!!
so i've been detoxing form the protein and etc etc, give it a break for a while
ive recently started smoking again
damn work!! i know its a shit excuse but ahhh
think the diet and long hours at work and the few hours sleep starting to catch up, i slept 9 hours today! NEVER done that EVER!!
so i've been detoxing form the protein and etc etc, give it a break for a while
ive recently started smoking again
damn work!! i know its a shit excuse but ahhhSee this is the thing, I'm in work from 7:30 and get home about 5, then I start training. BUT I've built a website for my work because I can make HALF the income from the store, which could potentially be a lot of money when I've put the near 200 products on their. If it sold anywhere near as much as we do to supermarkets, that's it, I'd be rich. But I don't have much time through the day at work, and when I get home I'm tired as it is then I have to train and then I don't want to sit down all night and upload products and images.
There needs to be more hours in a day, so I can't be super addicted to the weights at the moment.
There needs to be more hours in a day, so I can't be super addicted to the weights at the moment.
Yeah this is the last max for a while. Need to go back to rack squats, a lot of volume with regular squats and work my way back up.
Tomorrow it's 140kg at 5 by 8. Last week I managed 140kg at 5 by 5.
After 140kg 5x8 it's 145kg 3x5 then 5x5 then 5x8 repeat for about a month or two and then begin my first squatting cycle. Where I include deloads and specific maxing patterns.
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maniac
New member
Today I had a car lesson and the learner decided to go to mcdrive, being polite I accepted to get a free ice cream hehe so I had a Snickers McFlurry with extra caramel, I must admit it was frickin good.
But being a person who watches every thing that I eat and I do, I swear I could feel the insulin running trough my blood, then instantly crashing like a robot without batteries by the time I got home. Luckily I knew that a handful of nuts would help and within one hour I was busting my ass at the gym
After googling that shitflurry (nutritionally not tastefully) it had a whopping 570 cal and 70g of fuckin sugar, atleast it had 12g of protein 
But being a person who watches every thing that I eat and I do, I swear I could feel the insulin running trough my blood, then instantly crashing like a robot without batteries by the time I got home. Luckily I knew that a handful of nuts would help and within one hour I was busting my ass at the gym
After googling that shitflurry (nutritionally not tastefully) it had a whopping 570 cal and 70g of fuckin sugar, atleast it had 12g of protein I'm on 2700 a day, yesterday I came short by about 1600 calories. I had one meal at the end of the day while I was fasting for the whole day. I need a longer and more natural feeding window. Maybe some calorie dense foods will have to become a staple of my diet. Because when you struggle to have two burgers, glass of milk, three sausages, four pieces of bread and don't even reach 1,000 you're in trouble >.<
Ghosthud1
New member
Hi guys, this has probably been covered but im wondering how an ectomorph would go about actually getting fit and being able to actually lift something without popping an eyeball.
I'm roughly on 370g of Carbohydrates, 220g of Protein and 67g of Fat at around 2958 calories. I've kept this up for around 2 weeks and i have gained 4 pounds, which im really happy with.
I've been doing
Golbet squats
Pushups
pullups, not chinups
at around 3 sets a piece 5 days a week and it seems to be building my strength, I tried a 4x4 of a 45kg deadlift and i seemed fine and nothing was really hurting or straining, i had a friend spotting me to make sure my form was correct but he cant be there all the time due to work.
Any pre ectomorph people willing to give me a hand?
I also found out im bad with oats...
I'm roughly on 370g of Carbohydrates, 220g of Protein and 67g of Fat at around 2958 calories. I've kept this up for around 2 weeks and i have gained 4 pounds, which im really happy with.
I've been doing
Golbet squats
Pushups
pullups, not chinups
at around 3 sets a piece 5 days a week and it seems to be building my strength, I tried a 4x4 of a 45kg deadlift and i seemed fine and nothing was really hurting or straining, i had a friend spotting me to make sure my form was correct but he cant be there all the time due to work.
Any pre ectomorph people willing to give me a hand?
I also found out im bad with oats...
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Ectomorph is the skinny guy isn't it?
I was between that and bits of the other two, just stick to it, lift heavy especially compound movements. I didn't really eat much to start and to honest I don't now, I've never took on a good diet, I just get away with lifting but I'm not going to grow much more without. How old are you by the way? When I started seriously I was 18/19. Almost 22 now, fortunately recently I think I've had a growth spurt because I've gotten quite a bit bigger so I'm hoping everything keeps growing apart from my stomach.
I was between that and bits of the other two, just stick to it, lift heavy especially compound movements. I didn't really eat much to start and to honest I don't now, I've never took on a good diet, I just get away with lifting but I'm not going to grow much more without. How old are you by the way? When I started seriously I was 18/19. Almost 22 now, fortunately recently I think I've had a growth spurt because I've gotten quite a bit bigger so I'm hoping everything keeps growing apart from my stomach.
Hi guys, this has probably been covered but im wondering how an ectomorph would go about actually getting fit and being able to actually lift something without popping an eyeball.
I'm roughly on 370g of Carbohydrates, 220g of Protein and 67g of Fat at around 2958 calories. I've kept this up for around 2 weeks and i have gained 4 pounds, which im really happy with.
I've been doing
Golbet squats
Pushups
pullups, not chinups
at around 3 sets a piece 5 days a week and it seems to be building my strength, I tried a 4x4 of a 45kg deadlift and i seemed fine and nothing was really hurting or straining, i had a friend spotting me to make sure my form was correct but he cant be there all the time due to work.
Any pre ectomorph people willing to give me a hand?
I also found out im bad with oats...
I don't know how much you weigh and a few other key measurements but I'll just contrast our nutrition and training. I currently weigh around 115kg at 176cm (or just under). I am on 2700 calories a day, 338g carbs, 75g fat and 169g protein.
My last three days.
Monday - 2,628 calories, 270g, 106g and 133g
Tuesday - 1,631 calories, 111g, 19g and 109g
Wednesday - 2,814 calories, 338g, 81g and 204g
I'm about a 1030 calories under what I should be at by now for the week. This is including the fact that If I eat to the goals set fourth by my trainer I will be at a deficit already. I actually felt pretty weak this morning when I was dead lifting. So I've noticed that skipping two meals on Tuesday really affected me. Anyway long story short, depending on how much weight you'd like to put on and how hard you are pushing yourself in the gym, increasing your calories by about another 500 to be well into the 3000's will see you accelerate your growth. 50% carbs, 25% protein and 25% fat is the split I'm on.
Now I have a BMR of about 2055kcal and a TDEE of about 3480kcal. I've also gotten BMR 2155kcal and TDEE of 2963 depending on which calculator I use (the first one was worked out for me so that's what I use).
I suggest you use this as a starting point, you said you're at 2958 and have gained 2 pounds a week. Which by my rough workings puts you at about a BMR of ~2000kcal this explains why you've gained nearly 2kg's in two weeks.
As for your training, I think that seeing as you are on the low end of strength training, you could just eat a lot, look at the weights and grow stronger. It's pretty cool that you're doing goblet squats but they'll never replace front squats or back squats. Find a really basic general weight training program and stick to it. Doing isolation training would be perfect for you as you may not be comfortable going into compound lifts straight off the blocks. A good "legs day" would be starting off on goblet squats, moving onto leg extension and leg curls, leg press and then front squats with only the barbell (which weighs 20kg or 15kg). Combining this with a linear 10 rep 12 rep and 15 rep/ 3 set cycle where every week you increase the reps until you get to 15 reps/3 sets at which point you increase the weight and start back at 10 reps.
Reasons why I wouldn't suggest you go full steam ahead with heavy compounds in numerous. I do not know your experience level, so I couldn't recommend them with good faith in the event you hurt yourself because you were just not up to them. Additionally the work out routine you described is somewhat lacking so I did not want to assume about your capabilities.
If you do decide to want to reply could you please give us your weight, heights, body fat percentage (if you know it), years of experience, strength level and comfort level (ie are there some exercises you are no comfortable with?)
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Great work man!
maniac
New member
it seems like you're making fun of me coming from you haha, I know you can lift much more than that, I weigh 71kg and don't go for sheer pure strentgh, I feel proud nonetheless
it seems like you're making fun of me coming from you haha, I know you can lift much more than that, I weigh 71kg and don't go for sheer pure strentgh, I feel proud nonetheless
Nah man not making fun. A pb is a pb. You're working hard I'm just here to support and give advice.
I've trained forearms, you need to do three sort of area, forearm flexors, extensors and brachloradialis but tbh mine never grew much. (Again, probably need a good diet).
They probably get a workout anyway just from other things, I just did wrist curls, sit on the end of a bench, have your hands turned inside, grip a straight bar and let the bar roll to your fingertips and then grip and pull back towards you, and reverse curls, again sat on a bench but this time your hands are palm facing down, grip the bar and lift up then down repeatedly.
There are other ways of training them though, stood up with the bar behind your back, or stood up and hold the bar infront of you etc.
They probably get a workout anyway just from other things, I just did wrist curls, sit on the end of a bench, have your hands turned inside, grip a straight bar and let the bar roll to your fingertips and then grip and pull back towards you, and reverse curls, again sat on a bench but this time your hands are palm facing down, grip the bar and lift up then down repeatedly.
There are other ways of training them though, stood up with the bar behind your back, or stood up and hold the bar infront of you etc.
maniac
New member
Currently finished the 3rd set training shoulders, two more to go and then hitting calves as hard as I can.
While training shoulders I always get the same quote looping in my head, as once the great (literally) Rich Piana said : "Train your shoulders hard and get as wide as a house."
Edit: For those of you who love having a good breakfast, today I made one that was mouth wateringly good, didn't count the macros but it can easily be done.
Ingredients:
60g Rolled oats
pinch of salt
1 tsp flax seeds
1 tbsp chunky peanut butter
1 scoop chocolate whey protein
I usually cook the oats in minimal amount of salt, and then when its done I add the flax seeds, pb and whey.
While training shoulders I always get the same quote looping in my head, as once the great (literally) Rich Piana said : "Train your shoulders hard and get as wide as a house."
Edit: For those of you who love having a good breakfast, today I made one that was mouth wateringly good, didn't count the macros but it can easily be done.
Ingredients:
60g Rolled oats
pinch of salt
1 tsp flax seeds
1 tbsp chunky peanut butter
1 scoop chocolate whey protein
I usually cook the oats in minimal amount of salt, and then when its done I add the flax seeds, pb and whey.
