52 replies to this topic

[truecrimes]

i.AmMe

tak valentino lol
a lot of people think greg valentino's muscles are to due roids that i have spoken to. He actually abused the hell out of synthol which is basically oil that is put into the muscle. Strong oilceps

[Adam]

LOL..oilceps. On topic..That's a big change in body type. I bet you feel awesome about yourself now . Cheers

[Qwerty54]

Although i don't have extensive knowledge of anabolic s due to me working on things naturally id say looks solid man as long as you had a solid PCT you should of been fine. My diet is also very similar although i dont train a part 2x a week but your on steroids so its fine for you.

Errr. I know its fine. I get my shit checked because stuff sometimes goes wrong, and this'll prevent anything long term. And 2x a week is even when I am off cycle. If you eat correctly, you won't overtrain even doing very high intensity. The main reason you'll end up over training is the volume. Don't do 50 sets in a workout.

[truecrimes]

LOL..oilceps. On topic..That's a big change in body type. I bet you feel awesome about yourself now . Cheers

Thanks what really feels good is the fact i know i can achieve a long term goal now.

Errr. I know its fine. I get my shit checked because stuff sometimes goes wrong, and this'll prevent anything long term. And 2x a week is even when I am off cycle. If you eat correctly, you won't overtrain even doing very high intensity. The main reason you'll end up over training is the volume. Don't do 50 sets in a workout.

If its been working for you keep at it. personal experience > science any day. only you know your body and how to make it grow. personally i tend to put on more size when i get more rest. 2x a week really didnt do much for me but hey thats just me.

[Mr. Hobo]

Power Clean FTW
(though if you do it right it shouldn't stress your back to much, but hardly anyone does em correctly)

I tried power cleans a while back, couldn't get the form down. And thats free weight not body weight . Thanks though

Hyperextensions are a pretty solid. Make sure to lift strictly with your lowerback muscles and not swing. you should feel a fantastic pump in your lower back

Hmm, thanks. Though finding a place to do them is gonna be tough (I don't go to a gym)

. personal experience > science any day

No...

[sonic]

I tried power cleans a while back, couldn't get the form down. And thats free weight not body weight . Thanks though

Didn't read clearly.
Grow some balls hobo, free weights ftw.

[Mr. Hobo]

I have free weights but only up to like 140 pounds which is ok for things like bench press/over head press (my body weight is like 138 or something) but its way too little for deadlifts/power cleans/squats so that's why I'm looking for bodyweight exercises

[truecrimes]

I tried power cleans a while back, couldn't get the form down. And thats free weight not body weight . Thanks though



Hmm, thanks. Though finding a place to do them is gonna be tough (I don't go to a gym)



No...

There is also a exercise called supermans which is similar but done on the floor ive never done them personally. if you have a bench and are crafty you do them at the end of the bench and have some one or something hold your legs down.

Also you have to understand there have been studies showing for example doing behind the neck lat pulldown causes injury and is no more effective then normal lat pulldown while many really jacked guys use it in their regimen and have developed massive backs with no injury, while other guys follow the science and dont have backs nearly as massive. I advocate learning how your body responds to certain exercises and follow that above all.

I have free weights but only up to like 140 pounds which is ok for things like bench press/over head press (my body weight is like 138 or something) but its way too little for deadlifts/power cleans/squats so that's why I'm looking for bodyweight exercises

Also if you are interested in more weights craiglists has the best deals usually. Infact in my area some people were giving away old plates for free cuz they were moving (who cares if there old weight is weight).

[Mr. Hobo]

The thing is my weights came with a flimsy bar and a flimsy whateveryoucallthethingthebarrests on. It came with 100 pounds and I've increased it to 140, anything more than that seems risky unless I buy another bench/barbell, coupled with lets say 100 pounds of weights I'll be spending 200$ of money I don't have on weights I won't be using for much longer and then leaving at this house

Will check out supermans, thanks

[Qwerty54]

Also you have to understand there have been studies showing for example doing behind the neck lat pulldown causes injury and is no more effective then normal lat pulldown while many really jacked guys use it in their regimen and have developed massive backs with no injury, while other guys follow the science and dont have backs nearly as massive. I advocate learning how your body responds to certain exercises and follow that above all.

The science in these studies you are referring to never said they weren't effective. Simply no more effective than the normal counterpart (though I have not seen nor heard of this study). If these guys did normal lat pull downs, they would likely be just as big. There is also small placebo effects going on all the time. If someone tells you for instance that behind the head pull downs build more mass...then you know. Placebo effect.


And Science > Personal Experience... Your mentality is why there is so much false information and broscience going around.

@Hobo: Just keep checking craigslist. I've picked up a 300# weight set for $100 (Included semi-good bar). And A shitload of weight (separate deal) for $100. Make sure to look around holidays (especially after) as people sell shit they got on their.

[truecrimes]

The science in these studies you are referring to never said they weren't effective. Simply no more effective than the normal counterpart (though I have not seen nor heard of this study). If these guys did normal lat pull downs, they would likely be just as big. There is also small placebo effects going on all the time. If someone tells you for instance that behind the head pull downs build more mass...then you know. Placebo effect.


And Science > Personal Experience... Your mentality is why there is so much false information and broscience going around.

@Hobo: Just keep checking craigslist. I've picked up a 300# weight set for $100 (Included semi-good bar). And A shitload of weight (separate deal) for $100. Make sure to look around holidays (especially after) as people sell shit they got on their.

Keep in mind im not deflating science completely but i put my personal experience above it. A lot of what science does can't apply to everyone there is too many variables, peoples genetics, muscle bellies, test levels, structure for anyone one thing to apply to your self. Science can give good guidelines but it is crucial to find out what works for you. Are you gonna do exercise A for so and so weeks just because science says its good but its giving you shitty results? And no my mentality is being open minded and learning (bruce lee's like water speech)not being restricted science but simply taking it as a grain of salt. Science in bodybuilding these days is more of a marketing tool for supplement companies(muscletech, bsn, etc).

[luvsmyncis]

I get my shit checked because stuff sometimes goes wrong...

Hmmm.
So is your shit still solid after all those powdery shakes you drink?
You said I could ask anything.

[Qwerty54]

Hmmm.
So is your shit still solid after all those powdery shakes you drink?
You said I could ask anything.

I wasn't the one who said you could ask anything.

[luvsmyncis]

I wasn't the one who said you could ask anything.

Tsk. Guess we'll never know.

[Random]

Qwerty you are wtf swole.

[outsidedream86]

Wow truecrimes! I'm always impressed with people that can show that kind of physical dedication. I don't really have much muscle tone. I kind of gave up a long time ago after working hard at strength training with a friend for a year. She got majorly trim and toned, I didn't.

So my question is, what keeps you going? Do you get a workout high? Or just the satisfaction of seeing your body transform?

[Qwerty54]

Wow truecrimes! I'm always impressed with people that can show that kind of physical dedication. I don't really have much muscle tone. I kind of gave up a long time ago after working hard at strength training with a friend for a year. She got majorly trim and toned, I didn't.

So my question is, what keeps you going? Do you get a workout high? Or just the satisfaction of seeing your body transform?

For me, its a combonation of things. I love being in good physical condition and knowing I am healthy. Next, I get satisfaction out of moving huge amounts of weight and working out. My mood is always perked up after a workout. Lastly,
[url="http://www.youtube.com/watch?v=drioQ137NhA"]http://www.youtube.c...h?v=drioQ137NhA[/url]

(not nearly as pleasing to me, but still, a good feeling

And outsidedream86, diet is just as, if not more important than the workouts.

Edited by Qwerty54, 07 November 2009 - 10:43 AM.

[truecrimes]

Wow truecrimes! I'm always impressed with people that can show that kind of physical dedication. I don't really have much muscle tone. I kind of gave up a long time ago after working hard at strength training with a friend for a year. She got majorly trim and toned, I didn't.

So my question is, what keeps you going? Do you get a workout high? Or just the satisfaction of seeing your body transform?

Thanks for your kind words.
What keeps me going is a number of things, I love the pain struggling to get up the bar has become almost therapeutic to me believe me at the beginning it feels like pain but after you do it for a while i think you subconsciously associate that "pain" as sign of growth or moving forward which is why it becomes so motivating and addicting. The compliments from girls help too but i workout for myself and my own benefits not girls or anyone else. "Toning" is all about building a muscle base and then losing a good amount of bodyfat so it appears toned. You cannot train for toning specifically. You just grow some muscle and get to a low body fat percentage. If a person is 5'10 300lbs he will never look "toned" no matter what kind of training he does until he loses all that bodyfat.

diet =/= exercise. You can train for 10 years and if you eat like a bird you will never become big. The same goes for weight loss its all in the diet.

[roygbp]

Hey,
Could I get your opinion on my workout? I'd say I'm a "novice" but not a "beginner." My 1RMs (lbs): Bench 235, Squat 280, Deadlift 200. I'm 18, 5'8", 155 lbs, maybe 8-15% bf (I don't have calipers).
I (try to) exercise every day following this cycle:
Day 1 - wide bench press, shrug, cable triceps pushdown, and dumbbell front fly
Day 2 - wide squat, groin adductor/abductor, and machine leg curl
Day 3 - Dumbbell bent-over rows, preacher curls, dumbbell lateral raises, lateral pull-downs, and rear lateral raises
Day 4 - Duck-feet dead lift, abs (machine/leg lifts), calf raises, and machine leg extensions
To figure out the weight I rep at, I aim for a weight that I can do 8-12 on my first set (after a quick warm-up) which should put me at 70-80% 1RM. I keep that weight until I do 36-50 reps, usually through 5-7 sets. I rest 60-120 seconds between sets, depending on the exercise (for example, calf raises 60 sec and dead-lifts 2 min).

[Mr. Hobo]

How is your deadlift so low? I can out deadlift you by far (was doing 240 for reps one time) but you beat me in everything else

Seems to me like you're using alot of machines, free weights are better imo

[truecrimes]

Hey,
Could I get your opinion on my workout? I'd say I'm a "novice" but not a "beginner." My 1RMs (lbs): Bench 235, Squat 280, Deadlift 200. I'm 18, 5'8", 155 lbs, maybe 8-15% bf (I don't have calipers).
I (try to) exercise every day following this cycle:
Day 1 - wide bench press, shrug, cable triceps pushdown, and dumbbell front fly
Day 2 - wide squat, groin adductor/abductor, and machine leg curl
Day 3 - Dumbbell bent-over rows, preacher curls, dumbbell lateral raises, lateral pull-downs, and rear lateral raises
Day 4 - Duck-feet dead lift, abs (machine/leg lifts), calf raises, and machine leg extensions
To figure out the weight I rep at, I aim for a weight that I can do 8-12 on my first set (after a quick warm-up) which should put me at 70-80% 1RM. I keep that weight until I do 36-50 reps, usually through 5-7 sets. I rest 60-120 seconds between sets, depending on the exercise (for example, calf raises 60 sec and dead-lifts 2 min).

It seems a bit all over the place. I suggest you break it up into muscle groups more specifcally and try to add a bit more compound work
day 1- chest/triceps
day 2- legs
day 3- back/biceps
day 4- shoulders/ abs

Day 1- I recommend the regular flat bench as you have already, incline bench press is crucial upper pecs are what create an amazing looking chest and possibly incline dumbell flys. Like before a development of upper pecs is what makes it look amazing so therefore i personally do 2 exercises on the incline. For triceps skullcrushers are king, i HIGHLY recommend it if you want amazing triceps. Secondly close grip bench is 2nd best in the area also an amazing exercise. You can also keep the cable pushdowns there pretty good as well but id put them in 3rd place easily.
Day 2- I suggest you strictly dedicate this day to burning the living hell out of your legs from all angles instead of breaking it up into 2 days like you do. I say this because hitting them once a week very hard gives them more rest time. Rest is crucial to growth. Squat, lunges, leg press, hack squats, machine leg curl are all amazing for the legs, doing any combo of this should have you limping out the gym. For calves simply stick to the machines some people do calf raises off the leg press machine as well which you could give a try.
Day 3- Back has a wide variety of things that work very well. Wighted Pull ups and deadlifts are probably the ones you should always keep. Lat pulldowns, barbell rows, dumbell rows are also good. Again any combo of those would be solid. For biceps i try to hit all 3 parts of the bicep head, barbell curl, dumbell curl, hammer curl, preacher curl, supinating curls all work well and hit all 3 parts of the bicep head.
Day 4- Military press is the king for shoulder work, Side lateral raises, L raises are all very good options. For abs i like to stick to simple yet focused crunches, leg raises, bicycles or decline crunches.

I personally stretch a lot before the workout and gradually increase weight until i feel nice and ready.

Your routine just needed a bit rearranging and adding in some exercises that are known to be more effective, thats all

[Mr. Hobo]

Anyone else find the title of this in 'view new posts' extremely funny

says "Ask a guy who is going to be competing for his natural bo..."

[Noitidart]

Wow truec thats AMAZING progress. Congrats to you.
And dang qwerty yoou're huge!

Can't compete with you guys

and..
ROFL @ Arnold!!
HAHAHHAHAHAH

"Its like.. Im cumming. You know... with a woman... So its like I'm in heaven. I'm cumming day. Im cumming back stage. im cumming at night. I'm in heaven."

HAHAHAHAHAHAH. Someone get type out exaclty what he says haha its sooo funny I cant do it lol
He says like cumming 8 times. And then terrific. HAHAHAHHAAHA

[roygbp]

How is your deadlift so low? I can out deadlift you by far (was doing 240 for reps one time) but you beat me in everything else

Seems to me like you're using alot of machines, free weights are better imo

I've only been deadlifting for maybe half a year, squatting for maybe a year, and benching for multiple years. I also deadlift with a particular form that focuses the quads. I use the machines for isos that I don't know how to do with free weights.

It seems a bit all over the place. I suggest you break it up into muscle groups more specifcally and try to add a bit more compound work
day 1- chest/triceps
day 2- legs
day 3- back/biceps
day 4- shoulders/ abs

Day 1- I recommend the regular flat bench as you have already, incline bench press is crucial upper pecs are what create an amazing looking chest and possibly incline dumbell flys. Like before a development of upper pecs is what makes it look amazing so therefore i personally do 2 exercises on the incline. For triceps skullcrushers are king, i HIGHLY recommend it if you want amazing triceps. Secondly close grip bench is 2nd best in the area also an amazing exercise. You can also keep the cable pushdowns there pretty good as well but id put them in 3rd place easily.
Day 2- I suggest you strictly dedicate this day to burning the living hell out of your legs from all angles instead of breaking it up into 2 days like you do. I say this because hitting them once a week very hard gives them more rest time. Rest is crucial to growth. Squat, lunges, leg press, hack squats, machine leg curl are all amazing for the legs, doing any combo of this should have you limping out the gym. For calves simply stick to the machines some people do calf raises off the leg press machine as well which you could give a try.
Day 3- Back has a wide variety of things that work very well. Wighted Pull ups and deadlifts are probably the ones you should always keep. Lat pulldowns, barbell rows, dumbell rows are also good. Again any combo of those would be solid. For biceps i try to hit all 3 parts of the bicep head, barbell curl, dumbell curl, hammer curl, preacher curl, supinating curls all work well and hit all 3 parts of the bicep head.
Day 4- Military press is the king for shoulder work, Side lateral raises, L raises are all very good options. For abs i like to stick to simple yet focused crunches, leg raises, bicycles or decline crunches.

I personally stretch a lot before the workout and gradually increase weight until i feel nice and ready.

Your routine just needed a bit rearranging and adding in some exercises that are known to be more effective, thats all

Thanks for the advice, but I just had a few comments if you don't mind:
I don't think I have the energy to do a full blown leg workout. Once I do my sets of squats or deadlifts, I'm DONE. That's the reason I only do one "big" leg exercise a day and just do some "easy" iso machines afterwards.
I don't like any bodyweight exercises (ie. pullups) because I feel like my workout varies with my weight and I never know exactly how much I'm lifting.
You seem to recommend more than one exercise per muscle (not talking about compound). I assume you aren't asking me to do a full 5 sets with each of 5 different bicep curls, but either: 1. asking me to pick two to do instead of the one I am doing now, 2. alternate between the exercises each cycle, or 3. do maybe 1 or 2 sets on each
Regardless, I'll definitely look into incline bench, skull crushers, and military press--thanks a lot brah

[truecrimes]

I've only been deadlifting for maybe half a year, squatting for maybe a year, and benching for multiple years. I also deadlift with a particular form that focuses the quads. I use the machines for isos that I don't know how to do with free weights.


Thanks for the advice, but I just had a few comments if you don't mind:
I don't think I have the energy to do a full blown leg workout. Once I do my sets of squats or deadlifts, I'm DONE. That's the reason I only do one "big" leg exercise a day and just do some "easy" iso machines afterwards.
I don't like any bodyweight exercises (ie. pullups) because I feel like my workout varies with my weight and I never know exactly how much I'm lifting.
You seem to recommend more than one exercise per muscle (not talking about compound). I assume you aren't asking me to do a full 5 sets with each of 5 different bicep curls, but either: 1. asking me to pick two to do instead of the one I am doing now, 2. alternate between the exercises each cycle, or 3. do maybe 1 or 2 sets on each
Regardless, I'll definitely look into incline bench, skull crushers, and military press--thanks a lot brah

Lower the weight to the point where you have the energy to do it is what i recommend. I really dont see any difference in weighted pull ups then anyother exercise but if you dont like it theres plenty more effective back workouts left. Basically i was suggesting those exercises over the ones you were doing. I suggest 2-3 of about 3 exercises or so. These are just basic guidelines with time you'll find out the amount of sets and reps that makes you grow best.