New Thread. Please post stuffs related to the topic. Talk to us about your routines and all. Share the love.


cheers fellas

This post has been edited by shanecross: Mar 19 2010, 10:26 AM

OOO nice............I train like a man.

I train to be like pizzaboy... =.=

We need something to discuss. Something proper. Maybe we should stop posting stuffs on BB thread because I sort of agree with chris. We don't want to let the beginners confuse themselves between bb and pl or even wl. Try not to spam. We got reasonably credible people around to talk training. So lets start things off fellas.

I think most of the beginners would wanna know, wats the main difference in bodybuilding and weightlifting.
In my opinion the difference are:
1. Goals (one for strength, while the other is physical appearance
2. Diet (bb tend to focus more on their diet)
3. Routine (bb does all the body parts isolations, pl focus on wat does the job)

Haha... dunno wat else. =.=

but powerlifting and bbing is somehow interrelated

my thought of powerlifting
Lift to be strong
Focus mainly on compound
The training looks very fun, like tire flipping

BBing
Lift to looks nice
Focus alot on isolation
must have a really good diet

But there is alot of bb'er incorparate powerlifting training style into BB

and there is few well known BB'er was powerlifter
Eg Arnold and Ronnie

and not to forget there is still one category called crossfit, shall we have one more thread for that as well?

Hmmm

1. “Strength” does not mean training like a powerlifter. Everybody immediately defaults to this position without even thinking about the argument. Powerlifting is a competitive sport that requires specialized training to increase strength in the three lifts. Training to increase your 1RM in the squat, bench, and deadlift qualifies as getting stronger, yes – but that is not the only way to define ‘getting stronger’. Increasing your strength might mean increasing your best set of 8 reps; or it might mean going from one set of 5 to four sets of 8 with the same weight; and it can even mean going from a maximum set of 5 to a very easy set of 5 (by using the relative feel of the set as an indicator).

“Getting stronger” can mean lots of things, and fundamentally all it means is that your muscles have added the ability to handle a workload. While I do think powerlifting overlaps with bodybuilding in many ways, they don’t have to be defined as the same thing. That’s an epic black/white fallacy which includes no other options between Sheiko and five-day Bro-splits.

2. Specialized training yields specialized results. This is why we can all point to ’small’ powerlifters moving gangsta weights around. Those guys have trained themselves to maximize every advantage in leverage, equipment, and they’ve trained for months or years to lift that way.

Comparing powerlifting and bodybulding is a wrong choice, honestly, because it always seems to lead to this nonsense. I think we may do better to start phrasing this as ‘basic strength training’ or what Rip calls his Basic Barbell Training. This differs from powerlifting in that there’s no specialization towards lifting 1RM weights in the big three. Instead, you’re focusing on those lifts, but also trying to improve other stuff to build well-rounded general strength. like 5/3/1

Obviously there’s a lot of overlap, but basic strength training doesn’t have the specialized elements of competition involved. As per point #1, you can most definitely train for strength without specializing into powerlifting – even if you’re using the same exercises and similar programs.

3. The biggest guys are always the strongest guys.

4. Crossfit is just a fancy term, it involves getting stronger and more conditioned as well. How much does it deviate from strength + conditioning ?

I like where this is going. Go on fellas.

in conclusion JonYeap, you train to be like a man lol....


btw I train to have a balanced life and also because j'aime barbell training

Ken, you got the good point.

Back to the topic

i am thinking to have a morning workout before go to works

wake up on 6.30am, and have a 30min-1hours bodyweight playground workout

the idea of workout is as below, sequence from top to bottom.

Please do advise on workout and sequence if you have better idea. Sooner will DIY a Bulgarian Sandbag (found a huge inner tube yesterday, but have to apply some adhensive to the holes)
repetition not yet decided, gotta try and error.

Afternoon workout will mainly on Weightlifting section or swimming

This coming April will go to Kota Kinabalu, have to prepare myself for better stamina, currently hiking every weekend

Warm up
Push up
Negative Pull Up
Alternate split jump lunge
Bulgarian Squat
Hanging Knee Raise
Shutter Run
Box Jump
Step up
High Knee Sprint


Thank you

i train to get stronger. If i dont get stronger, i get pissed at myself. Stronger Stronger Stronger

I notice that I get the best results in terms of increasing size, when I train in the lower rep ranges (5 or less). I think many people, especially the beginners get caught up in going on 'bodybuilding routines' of 8-12 reps because the pros do it, without first understanding themselves.

Charles Poliquin once mentioned that if you take 80% (or was it 85%) of your 1 rep max, generally most people can do 6 reps. If you get less than 4, it means that your training should be lower rep oriented. Myself only managed 3. So I can see why lower rep ranges work out so well for me.

I think if you're not experienced enough to write your own program, 5/3/1 is probably the best program if increasing strength is your main goal.

yeah_guyz I assume you want to climb mount kinabalu?

If yes, don't neglect your strength training. Most special forces unit in the armed forces require that their soldiers be able to bring their squat up to a minimum of 2 x bodyweight. These guys strap on 20kg and walk for up to 60km in less than one day, so they need very strong legs to withstand the forces that their legs go through.

As for your playground training, it's best to do it in a circuit training manner, alternating between upper body and lower body exercises. I highly recommend that you include burpees (for extra fun' dont just hold the pushup position, do the pushup) and mountain climbers. You can also do bodyweight squats. Btw, you never provided us with reps and sets numbers.

yeah, KK mountain

i am still doing strength training at afternoon, mainly on bear complex and squat
use to try my strength by carrying 12kg(the weight was decreasing as part of the water consumed) to Gunung Nuang's pacat camp (3.5hour trip), quite fun but calves was slightly cramp.

yeah, burpee could be nice, but i may put it in afternoon workout as finisher

as for reps, i have no idea how much i can handle with for the total circuit, maybe 10-15reps

tapi ronnie coleman cakap he hates 1 rep max
i think it's all trial and error
some people get the best results out of the 12/10/8 pyramid while others get the best out of something else
nothing is fixed in bb or weightlifting cuz different body requires different orientation..

he was a PL'er how he hates tht? hehe.
and if you watch his videos most of his compound moves relatively low reps lah.


Chow

You sure brotha? I've got a friend from Tex who trains in the same gym as Ronnie. High reps, moderately heavy weight going for the feel and pump. The crazy weights he uses are mostly for vids and publicity.

was referring to his deads and squat in Metroflex (Youtube).
anyway we shud return to bb thread . hehe

Chow

You are gonna burnt out real quick.

Unless you build up to it , bodyweight conditioning in the morning + swimming/training (my term of weighlifting = clean & jerk, snatch).

Since you don't plan in competing in climbing, you should just increase your GPP (general physical preparedness)

monday : train + some light cardio post workout
tuesday : Conditioning
wednesday : train + maybe 2 tabata circuit
thursday : conditoning
Friday : train + light cardio post workout
Saturday : Conditioning / rest
sunday : rest

Getting big is a combination of lifting heavy with correct form, and eating correctly. Getting ripped, is dieting down to strip off fat.

Getting strong is a product of "struggles", getting fast and athletic is practicing skill.

This post has been edited by ken86: Mar 20 2010, 10:29 AM

I suddenly noticed that it's tough to get a conversation flowing here, because the guys here don't have an ego the size of a cauliflower and want to comment just to get somewhat "complimented"

Let talk about slow eccentrics. Anybody used them? I've used them to great success with strength and a lil too much hypertrophy. Basically, it's done to your workset weights, and then you take bout 5 seconds eccentric and explosive concentric (or at least, as explosive as you can after the slow eccentric) Do it for about 5 sets of 2-4 depending on how heavy you're going, and increase by 5% every week. It's pretty dramatic how the changes happen. I only use it for one squat session (I squat 3x a week, and the slow eccentrics are used for back squats) and even that I can see it's benefits. I'm thinking of increasing my squats to 4 sessions now and out of that, 2 is slow squats (both front and back this time)

I've had great results on slow eccentrics. I actually knew they existed all this while, but never really knew why they worked, till I visited Coach Jon. He explained that there should always be a gap between concentric and eccentric strength, so that your concentric strength will keep improving to catch up to the eccentric strength, since you can lower more than you can lift.

Now I mostly lift in a 4010 tempo, I hate doing slow eccentrics, but damn they work. Gotta learn to swallow your ego and use lighter weights. For me the benefits have mainly been in hypertrophy, although I noticed that going on slow eccentrics allow me to increase the weight or number of repetitions every week. Constant progress.

Btw how's your HCl experiment coming along?