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 Bodybuilding Thread V12, Bodybuilding Q&A

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YakAttack
post Apr 12 2013, 11:45 PM

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What do you guys do for legs? I do about 5 sets of squats and some leg curls, my body completely gives up after that, cant go any further. Do you guys think thats enough for a leg workout? Ps my squat reps are around 8-10
YakAttack
post Apr 17 2013, 06:29 PM

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QUOTE(durianhead @ Apr 16 2013, 01:55 PM)
I think that's perfectly normal if you're stepping in the gym for the first time. Just be patient, you'll eventually not tire out and will actually want to do more workouts!  biggrin.gif

You could incorporate different variations of deadlifts, different variations of squats, lunges, leg presses, leg extensions, etc. etc...

Also, just an advice, try not to go more than 5 reps on your squats but go heavier on the weights (while maintaining proper form and DEPTH, very important) to build up your basic strength, assuming you've just started gym not too long ago.
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I started going to the gym in June 2012 so Ive been going regularly for about 10 months now. Im 6ft, I started at 61kg and am now 75 because Ive been eating uncontrollsbly ever since. biggrin.gif

I do my deadlifts on my back day, unless you can give me reasons not to.

Im an ectomorph, and have that skinny-fat belly issue going on. What would you advise to rectify this issue? Some people say go for higher reps to gain mass, others say go for lower reps. Moreover, some say ectomorphs should not go with higher volume while others advise the opposite. With all this contrasting advice, Im left confused. :s

Currently, I do 8 reps on ALL my compound exercises, even if I have a rep or two me.

What is your take on going to failure as far my bodytype is concerned?

Thanks for the input
YakAttack
post Apr 17 2013, 10:54 PM

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QUOTE(durianhead @ Apr 17 2013, 10:39 PM)
1. The following should be a valid reason to include deadlifts in your lower body days,
Above quote was written by Layne Norton, a very well known and trusted source of knowledge in the bodybuilding industry. However, while he recommends that beginners do not do squats and deadlifts on the same day as you will feel a little weak on your deadlift after squats, I personally do squats and deadlifts on the same day and have no issues with it (although it took some time for my body to adjust to the routine).

2. Regardless of your body type, I would suggest incorporating both high and low reps into your routines. Go for max 5 reps on compounds exercises and about 8-12 or even 6-10 reps on isolation exercises. This allows you to train up your strength and also hypertrophy at the same time.

3. As for the skinny-fat belly issue going on, you could go on a cutting phase till you lose that belly fat then go on a mini-bulk (where you aim to put on muscles with as little fat gain as possible). Another alternative is to culk (cut and bulk at the same time), but that is waaay harder.

How long you go on your cutting phase will generally depend on how you look like right now and how you want to look like at the end of the phase, so this will generally depend on your current body composition.

4. I wouldn't recommend going to failure ALL the time for ALL exercises. In fact, I hardly go to failure except maybe on compound exercises. Occasionally, I'd recommend people to take their compound lifts to failure, and that is only on the last few reps of the last set. Failure here meaning slight support needed on the last 2-3 reps, not a tag team exercise where both parties are lifting hard (trust me I've seen a barbell bench press turn into a 2 man sport with the spotter doing bicep curls  laugh.gif )
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Well, looks like Ill need a new workout split, then. Care to make suggestions?

Im trying not to cut right now because I feel I dont have enough muscle on my body to be worth my time.

Im a bit confused regarding thr 5 reps and going to failure is concerned. Assume I do weight X on my compound exercises for 8 reps, which is the max I can do. Should I do the same weight and stop at 5? Or should I increase the weight so that I can max out at 5 reps - which would be going to failure. Could you please clear that out.

Another thing, both deadlifts and squats are heavily taxing exercises, that being said, what order should ai perform them in? Usually, when Im done with my sets of squats/deadlifts, my lower back is completely worn out so whichever exercise I do second will probably suffer.

Thank you for your feedback, helped a lot!
YakAttack
post Apr 18 2013, 12:01 AM

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QUOTE(durianhead @ Apr 17 2013, 11:29 PM)
Your workout split will very well depend on how many days you go gym in a week.

You could then do a culk lol. It's a little tedious to explain but basically, it's increasing your protein intake and decreasing your carb intake.

I meant going for 5 reps for 5 sets. How you want to scale your weight is totally up to you. Just to give a few suggestions:

1. Maintain the same weight for all 5 sets at 5 reps (make sure you warm up with 1 or 2 relatively light sets, and this doesn't count towards the 5 sets)

2. Start A LITTLE lower than your MAX 5 reps and work your way up to your max 5 reps on the 3rd set, then back down a little on the 4th and depending on how you feel, you can either maintain the weight for the 5th set or drop it a little more if you're feeling a little under on that day.

3. Start lower than your 5 reps max and work your way up to the 5 reps max on the 5th set.

Go to failure occasionally by increasing the weight (say every 3 weeks?) and see how your progress goes from there.

Yes, squats and deadlifts are very taxing. But your body will get used to it if you perform it routinely and correctly. I would recommend doing squats first then deadlifts. Make sure your form is correct and don't increase your weight until you've perfected the form.

You're welcome  smile.gif
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Well, that clears things out quite a bit. I have leg day tomorrow so I'll incorporate squats and deadlifts both. Also, squats ass-to-grass or just beyond parallel? So far, I go parallel.

Culk, is that even a term? lol. I'm having a hard time as it is meeting my daily requirements so cutting back on carbs may not be such a good idea. Perhaps I can bulk up to a certain limit and then cut down.

One more thing, could you also specify break times between sets(of isolation and compounds) as well as the total number of sets I should be doing(of which how many are compound and how many are isolations)

And, for the record, I go to the gym about 4-5 days a week; It's mostly 2 days on and one day off.

Thanks again for such an in-depth response.
YakAttack
post Apr 18 2013, 09:07 PM

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QUOTE(durianhead @ Apr 18 2013, 03:43 PM)
Try to go ATG on your first warm up set, then slightly below parallel on your subsequent warm up sets and parallel on your 5 reps max sets. Good luck! Your lower back is going to be sore!  biggrin.gif

Haha. It's a term now I guess  tongue.gif. I think you should place more importance on hitting your protein requirements first before worrying about carbs and fats. However, the choice is in your hands.

Take longer rests for compounds movements to regain your strength and shorter rests for isolation movements. I can't really give you a set time for resting as everyone's recovery rate is different. Experiment with different rest times to find out which one suits you best.

You're most welcome  smile.gif
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.

Can't imagine the car's side mirror after it hit your arm though tongue.gif
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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.
It'll take time getting used to this. o.O
YakAttack
post Apr 18 2013, 09:52 PM

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Initially, my squats were on my leg day and my deadlifts were on my back day. I took the advice of a senior member here and did both of them on the same day and well, this is what ensued biggrin.gif
YakAttack
post May 17 2013, 07:26 PM

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Can someone outline for me when someone is considered an intermediate?

I've been going to the gym for a year now, to the month. Started at 61kg and I currently weigh 76(of course much of it is fat due to uncontrollable eating)

Now, my personal problem is, I seem to have hit some sort of a plateau already. My bench press just won't go up(I still can't do 135 jbtw)
Should I be training for strength or hypertrophy? 1-5reps or 8-12 reps? I really have no idea what to do. What sort of split should I follow?

I'm an ectomorph to the core, been severely underweight all my life; except now. I can post a photo comparison of before/after if that helps getting advice in any way.

Thanks!
YakAttack
post May 18 2013, 05:24 PM

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QUOTE(DT1 @ May 18 2013, 05:20 PM)
Not too experienced, but just curious, how about increasing the reps first, only to follow by increased weight and reduced rep?
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Are you suggesting that on a week-to-week basis or within a single workout?
YakAttack
post May 20 2013, 08:47 PM

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QUOTE(alien9 @ May 19 2013, 11:02 PM)
I would recommend PHAT for that kind of goal. But PHAT is super taxing to your body but I love it  biggrin.gif
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PHAT? Aside from 'Pretty hot and tempting', I don't know what that means biggrin.gif

Also, for someone who can't bench 135, and has been lifting for a year, would you recommend a strength oriented workout or hypertrophy? I've been working out for a year now. I just want to gain a little size and be lean for the most part, not going for the superbuff look after a certain point.

Also, I'm away from gym nowadays and only have a barbell where I'm at with really light weights - only fit for isolation. Is an isolation-only workout good for anything?
YakAttack
post May 20 2013, 10:30 PM

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QUOTE(alien9 @ May 20 2013, 09:00 PM)
I did google it, let me share with you my findings rclxms.gif

Urban Dictionary: phat
www.urbandictionary.com/define.php?term=phat‎
Phat does mean Pretty Hot And Tempting,

Phat - Wikipedia, the free encyclopedia
en.wikipedia.org/wiki/Phat‎
Phat may refer to: Phat Wilson (1895–1970

Phat Girlz (2006) - IMDb
www.imdb.com/title/tt0490196/‎
Rating: 2.6/10 - 7616 vote


thumbup.gif
YakAttack
post May 25 2013, 07:55 PM

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Man, I've been away on holiday and the gym is pretty far off. I go maybe once a week. Can anyone recommend anything I can do at home? I have a small curling barbell with free weights of 1-6kg(yeah I know that's too damn light) Can I do anything at all with it? I feel fat and lazy at home.
YakAttack
post May 27 2013, 03:25 AM

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QUOTE(anthony2211 @ May 26 2013, 02:09 AM)
Just wondering if you are lifting/working out to stay lean / in good shape or you do have some big muscles which needs maintenance?

If you just need to workout, then there are tons of body weight exercise you can do.

Chest/Shoulders/Triceps & Core compounds: Push-ups & the variety.
Here's one where you can work almost your entire body. Its called the bomber glide push up. And boy am I glad i found one where my favorite girl from bodyrock showing how it's done!
http://www.youtube.com/watch?v=66-v0AaANHk

To work other parts of yoru arms/chest/shoulders or what not, try putting your arms on wide positions to the narrowest positions, try putting your arms from the top of your head to right below your chest. You can also try isolation by doing a spiderman pushups. Add a leg crunch in there to spice it up. Try holding your pushup on a tensioned position (lower with arms bent) on your sides, shift bodyweight to your right arms, hold for 5s, then shift back to left, hold for 5s. Rinse and repeat.

For legs,
Squats, Jump squats (if you do it on interval, it should burn the syit out of them real quickly)
Or you can combine these 2 for a nice jello-leg effect:
Knee up run on spot (30s) + Jump Lunges (30s) Rest 30
Or isolate the lunges by raised lunges.

For calves,
rope skip, knee up run on spot, wide leg skips, etc and the variety.
Jumping jacks & the variety.

All these workouts above, require you to have a timer, strict rest intervals, rinse and repeats each combination of exercises continuously for at leat 3 sets and 5times through.

Maybe google some bodyweight exercises and HIIT combinations.  My guess, and chances are; most lifters would dread these type of workouts cause it saps a hell lot of energy from you.  This is also the principal used in P90X on their Plyometrics workout program.  I've applied these workout on myself and some of the elite swimmers I train, not everyone lasted the entire 35minute session. smile.gif
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Thank you for your indepth response. My goal is to gain muscle and size, I've only been lifting for a year and I'm nowhere near my maintenance level. biggrin.gif I'm not quite sure what bodyweight exercises are for, some people say they're good for strength but not mass building but some vice versa.
YakAttack
post Jul 7 2013, 12:04 PM

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I started out as a skinny guy at around 60KG(6ft), I've been working out for 13 months now and I now weigh 78KG. Thing is, I don't know when to stop 'bulking'? Is there a time limit or do I just stop once I'm a certain weight. Thanks!
YakAttack
post Jul 7 2013, 03:04 PM

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QUOTE(4Rings @ Jul 7 2013, 01:05 PM)
Depends on what kind of bulk. If your bulk mainly consists of body fat then you should stop. Increase in body fat may contribute to cardivascular disease in future.

If your gain is more muscles than fat then you should continue bulking until you have reached your desire physique.
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Pretty much both to be honest, a lot of gains and a lot of fat too.... I have a feeling if I cut down, I won't have enough muscles to look good.
YakAttack
post Jul 8 2013, 01:43 PM

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QUOTE(4Rings @ Jul 7 2013, 03:27 PM)
That's the problem with most people thinking that bulking with fats to look big is the right thing to do. You are just cheating yourself. Cut those fats off and concentrate on building real muscles. It may takes longer time but it worth the wait.
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I actually did do a mini-cut while I was bulking because I was getting too fat. However, I was losing a lot of strength in the gym and the gains weren't coming being on such a low calorie diet. So, If I cut now, I'll lose gains and strength but also fat but if I keep up the volume and calories and then cut as a whole in a few months, I should be better off, no? Feel free to correct me if I'm wrong. smile.gif P.s, I can't even bench 135 yet so strength is pretty important for me
YakAttack
post Jul 8 2013, 08:56 PM

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QUOTE(4Rings @ Jul 8 2013, 02:16 PM)
You were eating wrongly then .To cut down bodyfats doesn't mean you have to reduce your calorie intake.
You could still eat a hi calorie diet while cutting off bodyfats and gaining muscles at the same time. By doing so, you could maintain your strenght level or even improve in gaining strength. Firstly, you need to understand how the individual macro affects your body hormonally. If you get the ratio of macros right, you could lose bodyfats by eating a 5000 cal diet without even have to exercise. I have wrote about this in the past.
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Damn it, healthy diet is pretty damn expensive, especially on a students budget, like mine.
YakAttack
post Jul 12 2013, 12:10 AM

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QUOTE(FaezFarhan @ Jul 10 2013, 07:23 PM)
Guys is it okay to do this workout 10 mins after buka puasa / iftar? Will it affect my muscle? Only having 3 dates and some water. Gonna eat a proper meal at 8pm.


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Screw Six Pack Shortcuts, I hate this guy. sleep.gif His 4minute long scam ads show up on every damn YouTube video.
/rant.

On topic, how many of you started out really skinny and how long after you started lifting did you start cutting? (assuming you ever got fat)
YakAttack
post Jul 12 2013, 03:20 PM

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http://www.aworkoutroutine.com/the-muscle-...orkout-routine/

What do you guys think about this routine for someone about a year into Bodybuilding
YakAttack
post Jul 26 2013, 08:41 PM

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How long does a skinny guy have to bulk for before he can cut? One year, two years?
YakAttack
post Jul 28 2013, 11:59 AM

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QUOTE(YakAttack @ Jul 26 2013, 08:41 PM)
How long does a skinny guy have to bulk for before he can cut? One year, two years?
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Are my posts invisible in this thread, third time I'm asking this blink.gif

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