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Bodybuilding Bodybuilding Thread V5, Lets pump some blood into some muscles

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yeezai
post Mar 21 2009, 11:24 PM

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pic says a thousand words...
wallpaper89
post Mar 21 2009, 11:30 PM

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What about your legs, are you satisfied with them?

And what's your shoulder routine like? I'm sure we're all interested in that.

If it really really can't grow, ultimately it might just be because of your genetics...
pedro
post Mar 21 2009, 11:32 PM

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Do you do shrugs?

They are right,a picture is required!
pgboy_serdang
post Mar 22 2009, 12:14 AM

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JonYeap & yeezai =
pic ar?? coz i do not have my camera with me, i left it in my hometown.. h/p camera, no quality... then if borrow from fren to take pic of body, feels a bit weird... haha... will find a way soon...

wallpaper89 =
legs, good question, as my uni's gym lacks training equipment for legs, so i depend on cycling and swimming to tone them up lo..
my shoulder routine is more or less like the youtube video attached..
genetics... means i'm fated not to have firm shoulder?? haha

pedro =
i did do shrug for 1 month plus, but it makes my traps and neck thicker..
so i stop this routine, coz think i'll look weird with small shoulder but big trap and thick neck..

This post has been edited by pgboy_serdang: Mar 22 2009, 12:16 AM
wallpaper89
post Mar 22 2009, 12:19 AM

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Hehe I got opposite problem with you. I got nice shoulders but flat chest so it looks kinda weird, so I know exactly how you feel about it!

Depends what's your body type lah. And don't forget to up the weights once your muscles gets bored with it!

As for building your legs, you can do weighted calf raises with dumbbells, and you can do squats if you have access to barbells and racks. Or just use a dumbbell instead haha.

I'm no pro so I can't give much useful advice. Sorry! And posting a pic would help. It might be that your delts aren't really as bad as you think they are!
~LynX~
post Mar 22 2009, 12:43 AM

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Do dumbell flyes, bent over flyes, bent over barbell rows, shoulder presses etc.

Dumbell flyes are very effective for anterior delts, bent over flyes and barbell rows for posterior delts, shoulder presses for overall shoulder.

You really need to work all 3 parts, when I started out I was having problems with my anterior delts until I started doing those specific exercises for them.

Some exercises you can do:
http://www.youtube.com/watch?v=9vY-kNDusTA

This post has been edited by ~LynX~: Mar 22 2009, 12:51 AM
XmT
post Mar 22 2009, 08:27 AM

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QUOTE(shanecross @ Mar 21 2009, 08:03 PM)
Mate,

where are you located. I know what you need. HIIT wouldn't suffice your needs for explosiveness.

Ever done burpees? Ever done shuttle sprints? What about rope pullups? Stuffs like these generate explosiveness. PM me if you want to train together with us every Monday evening.
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I used to burpee

This is what I have been doing
http://www.youtube.com/watch?v=GX7pD-CeCvU

I sprint a lot, sometimes overtrained without realizing it..yesterday i overtrained again and completely lose my appetite again, can't afford to gulp down a glass of milk

gotta take a day off today

thanks for your help mate:D
myremi
post Mar 22 2009, 08:32 AM

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QUOTE(XmT @ Mar 22 2009, 08:27 AM)
I used to burpee

This is what I have been doing
http://www.youtube.com/watch?v=GX7pD-CeCvU

I sprint a lot, sometimes overtrained without realizing it..yesterday i overtrained again and completely lose my appetite again, can't afford to gulp down a glass of milk

gotta take a day off today

thanks for your help mate:D
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Why don't you try Yoga or Pilates in between your HIIT training? You might find the results interesting and you'll probably be more flexible and condition to handle the bouts of sprinting. You may need to try it out for at least a month to see the results though. Just a thought.
XmT
post Mar 22 2009, 08:54 AM

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hmm i wish i can try that, i simply having problem juggling my game and my work

i do HIIT because it REALLY increase muscle explosiveness and agility, within the shortest time
Dark Lord
post Mar 22 2009, 11:33 AM

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I always work out till i am completely out of energy, which took about 50mins.

but still i nvr feel muscle pain... tongue.gif

So, is this symptom good?? a lot ppl said if get muscle pain then will be more effective.
iamyuanwu
post Mar 22 2009, 01:56 PM

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pgboy_serdang...
Aiyah... just use the camera phone lah. Cincai can already. Not that we want to see every bulu so clearly also, just want to see the shape of you shoulder only mah.
*#*#*#*#*#

QUOTE(Dark Lord @ Mar 22 2009, 11:33 AM)
I always work out till i am completely out of energy, which took about 50mins.

but still i nvr feel muscle pain...  tongue.gif

So, is this symptom good?? a lot ppl said if get muscle pain then will be more effective.
*
No such thing. DOMS (muslce soreness, it is not 'pain') will decrease after you slowly get used to the training.
Normally, I won't have DOMS anymore after about 1-2 weeks into a new workout programme.

I think it's a good thing. I take it that my body is continually adapting and growing faster than the workout load.

This post has been edited by iamyuanwu: Mar 22 2009, 02:11 PM
pizzaboy
post Mar 22 2009, 03:23 PM

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QUOTE(Dark Lord @ Mar 22 2009, 11:33 AM)
I always work out till i am completely out of energy, which took about 50mins.

but still i nvr feel muscle pain...  tongue.gif

So, is this symptom good?? a lot ppl said if get muscle pain then will be more effective.
*
You have milked your newbie gains. And your body's adapted. So now the soreness is no indication of anything truly significant, except you're working that muscle part.
IF you want to have it ache some more, change your rep ranges and weight and sets around. Go from heavy to lighter with more repetitions and more sets. Or go from light to heavy with less repetitions and more sets. Change it around. Do a final set with a dropset method.
Neek
post Mar 22 2009, 05:59 PM

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QUOTE(pizzaboy @ Mar 21 2009, 10:36 AM)
I think you mean "Pig Out"? It's kinda weird that you only take two fruits a day....I think you're not training hard enough tongue.gif tongue.gif
Still do it three times a week. Two max strength sessions. One more power/speed/explosive session with emphasis at the top drive to assist my clean recovery.
Trying to front squat 180KG's by December. Rawr! Another 30KG'S more!

If you mean better....then I guess the few cues are;

1. Keep chest really high up
2. Use a "clean grip" and push your elbows as high as you possibly can
3. Contract your thighs at the top and keep it contracted all the way down.
4. At the lowest point, explode powerfully upwards.

PS: I'm not going to answer what a clean grip is, but I reckon you know what it is. Let's just call it weightlifters grip.
» Click to show Spoiler - click again to hide... «

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So far been doing front squats for about 4 times now... front squatting 60kgs. however i'm using the cross arm grip. still not used to the clean grip. i think my wrist is not flexible enough.. and also i'm not used to supporting the weights on my front delts.
with the cross grip can support on side delts which seems easier and less tiring too.
also when i do the clean grip, seems like the bar is too near my throat.. feels like its choking me. hmmm.. need to work on my clean grip more.

think i'll want to incorporate both front and back squat into my leg routine....
Thanks for da tips so far. smile.gif

braindead_fr3ak
post Mar 22 2009, 09:01 PM

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hey guys...ive just stopped sit ups alltogether..ive had back pains everytime i complete my workout..

now im doing sumthing called ....renegade dumbell rows.... hehehehe....dem...

u guys should try this....hahahhahahahahahahhahahahahah
wallpaper89
post Mar 22 2009, 10:43 PM

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pgboy_serdang, try posting your usual routine for shouders. What exercises, how many sets, how many reps, what's the weight, how much rest do you have in between? Form and proper speed is also important so that the exercises you do are actually hitting your delts, AND encouraging them to grow. Any vids? How often do you work the shoulders? What's your diet like?

And i think ~LynX~ meant reverse dumbbell flyes, he just missed out the 'reverse' word.
pizzaboy
post Mar 22 2009, 10:44 PM

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QUOTE(Neek @ Mar 22 2009, 05:59 PM)
So far been doing front squats for about 4 times now... front squatting 60kgs. however i'm using the cross arm grip. still not used to the clean grip. i think my wrist is not flexible enough.. and also i'm not used to supporting the weights on my front delts.
with the cross grip can support on side delts which seems easier and less tiring too.
also when i do the clean grip, seems like the bar is too near my throat.. feels like its choking me. hmmm.. need to work on my clean grip more.

think i'll want to incorporate both front and back squat into my leg routine....
Thanks for da tips so far. smile.gif
*
There's a pocket when you raise your elbows up. This is where the bar should be resting upon. And yes it is EXTREMELY close to your neck, but you'll have to "tahan" the pain. Use an empty bar first, do warm-ups for about 20-30 reps. Find the position, and keep holding it there. Trust me, the clean grip will make a difference.

QUOTE(braindead_fr3ak @ Mar 22 2009, 09:01 PM)
hey guys...ive just stopped sit ups alltogether..ive had back pains everytime i  complete my workout..

now im doing sumthing called ....renegade dumbell rows.... hehehehe....dem...

u guys should try this....hahahhahahahahahahhahahahahah
*
They get pretty normal after a while. Then you can try bear crawls. That's one heckofva upperbody workout.


Added on March 22, 2009, 10:45 pmAND WHAT?
Nobody has anything to say about this?

http://forum.lowyat.net/topic/973070


This post has been edited by pizzaboy: Mar 22 2009, 10:45 PM
Neek
post Mar 22 2009, 11:55 PM

Stop imagining whats supposed to be here.
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QUOTE(pizzaboy @ Mar 22 2009, 10:44 PM)
There's a pocket when you raise your elbows up. This is where the bar should be resting upon. And yes it is EXTREMELY close to your neck, but you'll have to "tahan" the pain. Use an empty bar first, do warm-ups for about 20-30 reps. Find the position, and keep holding it there. Trust me, the clean grip will make a difference.
*
Is the "pocket" the part with the bone? thats gonna friggin hurt.... resting the weight on muscle shd be fine... but resting on the bone is insane...
otherwise, where is the "pocket"?
braindead_fr3ak
post Mar 23 2009, 12:03 AM

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heheh..front squat is painful wan...till u become used to it...i wanna develop my shoulders more then the " pocket" easier to tahan the weight...
if im not mistaken...the bar is on the ridge between the clavicle and the anterior deltoid... its only visible when u cross ur arms..then lift ur arms while crossed and press them towards ur chest... incidentally...thats the position u do front squats with...


oh yea...front squats require a rack...for the heavy weights.... cant seem to see how u gonna get 80kgs on your shoulders with ur arms like that................................................or am i wrong...my inferences......
Neek
post Mar 23 2009, 12:07 AM

Stop imagining whats supposed to be here.
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QUOTE(braindead_fr3ak @ Mar 23 2009, 12:03 AM)
heheh..front squat is painful wan...till u become used to it...i wanna develop my shoulders more then the " pocket" easier to tahan the weight...
if im not mistaken...the bar is on the ridge between the clavicle and the anterior deltoid... its only visible when u cross ur arms..then lift ur arms while crossed and press them towards ur chest... incidentally...thats the position u do front squats with...
oh yea...front squats require a rack...for the heavy weights.... cant seem to see how u gonna get 80kgs on your shoulders with ur arms like that................................................or am i wrong...my inferences......
*
cross my arms? thats the cross grip. i can do that rather ok for now.... i'm asking bout the clean grip. meaning arms not crossed.

the front squat is part of oly lifting. they usually clean the weights onto their shoulders then they front squat. by "clean" i mean power clean/ hang clean. can google it if not sure what cleans are.
the pocket i'm asking is for clean grip style front squat smile.gif
braindead_fr3ak
post Mar 23 2009, 12:18 AM

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aights.... my bad.. smile.gif...i havent even started the front cross style stuff.....dont have that damn rack in my room... aih.............u wanna clean then squat................

wouldn that hurt ur wrist....

oh yea..any procedures to train ur wrist?..im doing forearm curls...do they help with wrist strenght too?

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