Bodybuilding Thread V12, Bodybuilding Q&A
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 Mar 2 2013, 09:29 PM
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#1
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙  
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QUOTE(free_enuf @ Mar 2 2013, 04:10 PM) Hungry? Try make protein pancake. One scoop of any whey with 3 egg white. Bout 37g prot with low calorie bout 180kcal. Will del fill u up for a couple of hours. Almonds are another easy alternative to tie you through. how to make pancake do i just mix the powder and eggs tgt and fry them ?? ive messed up with protein pizza before. never dare to make everything since then |
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Mar 30 2013, 10:54 PM
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#2
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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does anyone heard of this program PHAT??
been doin 5x5 for a year gained pretty solid strength deadlift 130, squat 105 and bench 65 i looked like absolute shit despite my lift so i think better switch to hypertrophy program or hypertrophy+strength hybrid program like PHAT i've read thru the link in simplyshredded regarding PHAT, on the power day, which is suppose to go heavy for strength, there is squat and deadlift on the same day is it really possible to train at 85% of 1rm on both lift? wouldnt it overtaxes hamstring and lowerback?  can anyone suggest another good routine or PHAT is ok to go with ? |
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Mar 31 2013, 02:41 AM
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#3
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(-Dan @ Mar 30 2013, 11:39 PM) It's suggested to alternate your deadlift and squat power/speed workouts instead of doing them in the same session. but when i read the routine it puts in the same day...http://www.simplyshredded.com/mega-feature...dated-2011.html Day 2: Lower Body Power Day Pressing Power Movement: Squats 3 sets of 3-5 reps Assistance pressing movement: Hack Squats 2 sets of 6-10 reps Assistance extension movement: Leg extensions 2 sets of 6-10 reps Assistance pulling movement: Stiff legged deadlifts 3 sets of 5-8 reps Assistance pulling/curling movement: Glute ham raises or lying leg curls 2 sets of 6-10 reps Auxiliary calf movement: Standing calf raise 3 sets of 6-10 reps Auxiliary calf movement: Seated calf raise 2 sets of 6-10 reps |
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Mar 31 2013, 01:38 PM
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#4
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(-Dan @ Mar 31 2013, 03:24 AM) I'd say try it out and see how you take to it after about a month.  considering the volume is so high, i would try it... quite a bit challenging  |
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Mar 31 2013, 07:47 PM
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#5
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(-Dan @ Mar 31 2013, 07:44 PM) It is quite a challenge at first, but I've found it doesn't take long to get used to it and get back to focusing on increasing lifts instead of just making it through the workout. ur on PHAT too?? started my cut last week,but also started creatine last week cause got extra fund deducted from food  not sure if i can handle this routine oh yeah, i realise that day 2 is stiff legged deadlift, not deadlift, at the end of article it says to switch between squat and deadlift as preference  |
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Mar 31 2013, 11:01 PM
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#6
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(-Dan @ Mar 31 2013, 10:53 PM) I've done PHAT for a couple of months before, it's a great program. Only switched to a legs/push/pull split because my gym at uni doesn't have the variety of equipment for PHAT. so if i do conventional deadlifts on power day, do i still do stiff legged deadlift?You could alternate conventional deadlifts and squats each week, ie do deadlifts for both power/speed days on the 1st week and do squats for power/speed days on the next week. |
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Mar 31 2013, 11:38 PM
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#7
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(-Dan @ Mar 31 2013, 11:37 PM) Yeah. It's accessory work meant to help your main lifts. thx alot hope i see good result at the end of my cut |
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Apr 1 2013, 11:36 PM
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#8
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(GameFr3ak @ Apr 1 2013, 11:29 PM) If it's the free weight olympic bar, definitely must count in. It's a big number, 20kg. there is 2 smith in my gym, one of it the bar did feels like 20kgYa I get that but what about smith's? another one feels like only 5kg so it depends on the machine i guess |
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Apr 1 2013, 11:47 PM
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#9
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(GameFr3ak @ Apr 1 2013, 11:42 PM) Mine is definitely not 20. Could easily lift it with one hand. Though felt more than 5. Ah screw it, I'll just continue my training till I'm strong enough to neglect the weight of the bar. in that situation i will just neglect, i rather underestimate my lift, so that i can make myself feels weak and work harder  |
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Apr 1 2013, 11:53 PM
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#10
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762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(GameFr3ak @ Apr 1 2013, 11:50 PM) Yeah, but before that I'll try clean + jerk with 40kg for the back squat. But I can't do this for long, prolly gonna stall near my body weight and it's unsafe. stay safe bro, clean + jerk requires technique, not just as easy as you see in the video and you do it, probly gona injured yourself |
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Apr 18 2013, 02:26 PM
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#11
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762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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i need help, just got hit by a car side mirror, now my tricep is swollen blue black
it only feels pain when i press that swollen part, never feels pain if i flex it is it still safe to train it ? the greenish blackish part is not dirty, that is the swollen part  |
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Apr 18 2013, 04:05 PM
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#12
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(durianhead @ Apr 18 2013, 03:43 PM) Lol, if I were you, I'd train through it as long as it doesn't hurt when I'm training. But everyone's body is different. Go to the gym and try some light tricep exercises and see whether it hurts. i also feel like training, but i sked it hinders the recovery of the swollen part, or the swollen part hinders the recovery for my triceps Can't imagine the car's side mirror after it hit your arm though  |
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Apr 18 2013, 09:17 PM
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#13
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(YakAttack @ Apr 18 2013, 09:07 PM) Just got back from the gym, man, am I WRECKED! The squat-rack was taken so I had to start with deadlifts. 5 sets of deadlifts and 5 sets of squats and I was FINISHED. My squat weight was way below what it usually is too. Honestly, it felt more like a lower-back workout than a leg workout; my legs don't hurt at all. put that squat and deadlift at least 1 day away. then you can go all out on bothIt'll take time getting used to this. o.O |
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Apr 26 2013, 10:32 AM
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#14
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(sickboy @ Apr 26 2013, 09:54 AM) Anyone take whey protein as pre rather than post. as long as you digest it I tried this recent few days and feel it better than taking preworkout drink and creatine before workout. Focused and energic. Question: Does the whey i consumed before workout get burned off after the workout, which doesn't count into the total daily protein intake? it is counted into the daily total protein intake but i prefer carbs as preworkout |
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Apr 30 2013, 02:04 PM
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#15
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(joe1aaa @ Apr 29 2013, 11:56 PM) (Beginner Question about Deadlifts) - to all the seniors here. my friend go this problem too, after looking at his deadlift, his form is wrong... Is it normal for my lower back to feel pain during&after deadlifts? Or is it because of bad form? I've just started doing deadlifts this month. It's my 3rd time doing it. Lifting about 60kg(not including the bar). you should not feel sharp pain, you should only feel sore or pump on the lower back, or the entire back, or even hams and glutes maybe you could watch some videos and see if your form is correct » Click to show Spoiler - click again to hide... « |
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Apr 30 2013, 04:17 PM
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#16
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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any idea on replacing squat with deadlift on layne norton PHAT on both lowerbody power day and hypertrophy day ?
deadlift actually my favourite exercise but that template only suggest replacing squat with deadlift once in a while im thinking of doing deadlift all the way and replacing deadlift with squat once in a while lol? does it work ? example template of PHAT http://www.simplyshredded.com/mega-feature...dated-2011.html This post has been edited by Manlet: Apr 30 2013, 04:17 PM |
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Apr 30 2013, 09:59 PM
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#17
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(-Dan @ Apr 30 2013, 09:54 PM) It's probably fine to do that since you still have quad-dominant exercises in the routine other than squats. But don't expect a lot of increase in your squat poundages if you're not doing them. even if i ditch out stiff legged deadlift and double the volume of leg press ? thn i might consider sticking back to the original routine |
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Apr 30 2013, 10:16 PM
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#18
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(-Dan @ Apr 30 2013, 10:03 PM) You'll probably be able to get a bit stronger on squats, but it definitely won't be as much as if you were including squats. The best way to get stronger at an exercise is to do the exercise. So if your squat numbers are your goal, leaving squats out won't really help. But if you're just after hypertrophy, it's not a problem as long as the quads get trained in one way or another. hehehnice i'll stick with deadlift and squat once a monthtq bro  |
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May 2 2013, 10:46 AM
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#19
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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anyone knows where can i get liquid grip in malaysia?
my sweaty palm sometimes really is a problem during my lifts chalk can easily be found but my gym wont let me use it .... |
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May 2 2013, 12:48 PM
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#20
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(mikehuan @ May 2 2013, 12:39 PM) ONce a month? A tad bit infrequent dont you think? i dont mean deadlift and squat once a monthwhat i meant is i deadlift twice a week, for 3 weeks the last week in the month i replace that 2 deadlift session with squat meanwhile i still have hacksquat and legpress in my routine everyweek basically take a look at the template, instead of focusing on squat, i focus on deadlift » Click to show Spoiler - click again to hide... « This post has been edited by Manlet: May 2 2013, 12:50 PM |
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