http://www.extremefitness.com/forum Discussion of Bodybuilding. en Sat, 21 Nov 2009 00:14:44 GMT vBulletin 60 http://www.extremefitness.com/forum/iSkin/misc/rss.jpg http://www.extremefitness.com/forum http://www.extremefitness.com/forum/bodybuilding-strength-training/64704-trying-again-widening-back.html Tue, 17 Nov 2009 18:39:59 GMT My current back routine has either gotten stale or I'm not doing something right. I can't seem to pick up any width through the Lats. Arms and chest are looking better but no visible change through the upper back.

Current Back cycle

Machine pull downs 125 3 sets 8 reps
seated machine row 180 3 sets 8 reps
Pull ups 3 sets to failure usually 12, 10, 6
Single arm dumbell rows 70 3 sets 8 reps

I usually do back after 30 min cardio

Advice and critique greatly appreciated... ]]> Bodybuilding and Strength Training A1food4U http://www.extremefitness.com/forum/bodybuilding-strength-training/64704-trying-again-widening-back.html http://www.extremefitness.com/forum/bodybuilding-strength-training/64680-helpp.html Thu, 12 Nov 2009 05:24:43 GMT My boyfriend is really dedicated to the gym and he to took dec and sus but he got really big and swollen it didnt look good. Now he is working on getting lean and still having size what should he do and what should he take? My boyfriend is really dedicated to the gym and he to took dec and sus but he got really big and swollen it didnt look good. Now he is working on getting lean and still having size what should he do and what should he take? ]]> Bodybuilding and Strength Training allaboutmybody http://www.extremefitness.com/forum/bodybuilding-strength-training/64680-helpp.html http://www.extremefitness.com/forum/bodybuilding-strength-training/64661-body-building.html Sat, 07 Nov 2009 21:50:20 GMT … … …


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This article is “Bodybuilding 101: The Art and Science of Bodybuilding”. This article is a departure from the vast majority of my articles, it is meant to be informative and answer some of your questions about the widely misunderstood sport of bodybuilding. I will clear up misconceptions, give you the basics of how to get involved and explain the basic principles so that if you choose (If you are any sort of man you should immediately start) you can change your body and finally look like a man instead of a soft pastry.
The first thing that must be said about bodybuilding is that it is an exercise in discipline. You may think that bodybuilders and guys who are interested in getting bigger just go to the gym, take some drugs and get huge. That thought could not be further from the truth. I will break down the training schedule, diet and other requirements it takes to become a man and get big.

TRAINING SCHEDULE:
Most people think that bodybuilders spend hours a day in the gym. WRONG!! Most of the biggest guys I know (myself included) spend no more than an hour a day, four to six days per week. That's right! In the same amount of time that you spend watching reality TV and fixing your hair, you could instead be investing time in the gym and improving your overall physique. Here is a sample training schedule that I use.

Day 1: Chest

Day 2: Back

Day 3: Off

Day 4: Quadriceps:

Day 5 Arms

Day 6: Shoulders

Day 7: Hamstrings and Calves

These workouts are broke down in small body segments so that your body has time to rest and recover. The only way to get bigger is to break down muscle fiber and use food and rest to assist the body in repairing itself. The repair is where the growth comes from. The body wants the next workout to be less strenuous so it makes the muscle bigger and stronger to accomplish just that. A bodybuilding truism is “You only grow at home”, this means that the growth does not take place in the gym, it happens the rest of the day. The stimulus for growth is working out, the growth mechanism takes over the minute you are done working out.

Most experts (and most importantly me) recommend 8-12 sets per bodypart split up between 3-4 different exercises. This formula works but I find that an individual must tailor it to their genetic profile. This means that you complete pussies should do no more than 3 sets because your genetically inferior body will inevitably collapse upon itself.......I digress, this article is not for the genetically challenged. You know who you are, the last kid picked in gym class, the weakling with noodle arms and a neck the size of a Viking's wrist. You pansies are destined to look like prepubescent boys forever.
A common question that I get is “What machine do you use for your arms?”. This could be the most ignorant question in the world along with “How much do you bench?”. The difference between two bicep exercises is negligible. The way that your biceps grow will be determined by genetic profile and inherent muscle attachment and whether or not proper intensity and rest were applied.
Dorian Yates
Dorian Yates = Viking Warrior!

The most important aspect of the training is the intensity. A proper bodybuilding workout needs to be intense. If you can do three more reps on the bench press that means you have five more reps to do. Without muscle failure and destruction, lifting weights is a colossal waste of time. If you are talking to people, talking on the phone, preening in the mirror (different than flexing in the mirror), your workout is not intense. If you are wearing jeans, you workout is not intense. You see this all the time at the gym and these guys are fooling themselves if they think they will ever achieve the true Viking physique. When you see that behavior, look at them, shake your head, put your headphones back on (a must to create workout intensity, the noise and distractions of the gym are detrimental to focusing on your workout) and start grunting, groaning and throwing some dumbells around.

DIET
This is the most important aspect of bodybuilding. It is also one of the most misunderstood. The critical word here is PROTEIN!! That's right folks, to grow you must eat protein and a shitload of it. Most of the idiots who are trying to get bigger think they are eating enough protein but you can bet your last dollar that they are not. For most men, I would recommend 250g+ per day. This protein should be spread out in 6 different meals. The human body has a use or lose it philosophy meaning that you must eat a considerable amount of protein every three hours. This is where discipline is critical. I don't care if you are out doing something, having sex, working, it does not matter, YOU MUST DO THIS. I once stopped in the middle of a sexual encounter to have a protein shake. Needless to say, that night was over and so was the any chance of ever getting action from her again!! This may seem excessive, and it is, but it typifies the level of discipline it takes to get big.
Ronnie Coleman
Warning: Don't fuck with Ronnie Coleman.

Protein contains amino acids, the building blocks of life. Muscle recovery can only happen in the presence of ample amino acids and the only source for amino acids is dietary protein. The oversupply of protein puts your body into positive nitrogen balance, the body must be in this state to repair damaged muscle cells. The odd part is the amino acids can only be used for about three hours. Without resupplying your body with amino acids, your body goes into negative nitrogen balance. When the body has a negative nitrogen balance the amino acids are removed from the muscle cells and muscle growth and repair cease.

The moral of the story is EAT PROTEIN! Unless you are concerned with your body fat percentage, you should eat 40g protein per meal and 60g carbs per meal. Fat is irrelevant for bodybuilders, although cholesterol is essential in the production of testosterone so make sure to eat as many animals as you can. If you do that, and train with intensity your body has no choice but to grow, maybe not like Ronnie here, but bigger nonetheless.

OTHER REQUIREMENTS
To some people, food, rest and training is enough. This is not true. Supplements are a important part of becoming the man you can be. Creatine, glutamine, whey protein supplement and multivitamins are critical. I will not explain each why they are important, you can read that stuff on the Internet. Just take them. That is all you need to know.

Anabolic steroids are another part of maximizing your results. DISCLAIMER.....DO NOT USE STEROIDS UNLESS YOU KNOW WHAT YOU ARE DOING AND HAVE DONE AMPLE RESEARCH TO UNDERSTAND THE CHANGES YOU ARE MAKING TO YOUR BODY. There are plenty of clowns out there who use them and get nothing out of it because they are ignorant about the proper application of these powerful drugs. Another common mistake is to use them too soon. Unless you have trained hard, ate right and done all that you can for two years, taking steroids is plain stupid. After two years of hard training your body will often times reach its genetic limits and that is the time to use drugs. Before then you are throwing away the natural growth that you can achieve. For proper use, consult the Internet or a user that you trust. Destroying your kidneys and liver because you were too lazy to research it first may be one of the most idiotic things you could ever do. ]]> Bodybuilding and Strength Training IMFREAKZILLA http://www.extremefitness.com/forum/bodybuilding-strength-training/64661-body-building.html http://www.extremefitness.com/forum/bodybuilding-strength-training/64376-5-year-old-bodybuilder.html Tue, 27 Oct 2009 13:13:45 GMT You read that correctly. Video: Good Morning Yahoo! (http://gmy.news.yahoo.com/vid/16297552) Hats off to the little guy! :thumb: Wish I could do free-standing handstand push-ups! You read that correctly.

Video: Good Morning Yahoo!

Hats off to the little guy! :thumb: Wish I could do free-standing handstand push-ups! ]]> Bodybuilding and Strength Training tidalwave http://www.extremefitness.com/forum/bodybuilding-strength-training/64376-5-year-old-bodybuilder.html http://www.extremefitness.com/forum/bodybuilding-strength-training/64368-what-effects-shape-muscles.html Mon, 26 Oct 2009 16:51:01 GMT Here's something I've been curiousg about, bear with me if it is a stupid question. It's about the shape of muscles - let's take biceps as an example:

Some people's biceps seem to peak and get very "sharp" when they strain the muscle. Some remain "bulge-shaped" like that even when the arm is fully extended, while others have more "loaf-shaped" biceps that are evenly thick from the upper end of the muscle all the way down to the bend of the arm.

Does this have anything to do with genetics?

Does this have to do with exercise type (resistance vs. reps, ROM, etc.)?

Does this have anything to do with post-exercise stretching of the muscle?

Do other factors play in, such as body fat, supporting muscles, etc.?

In case genes has nothing to do with it, I suppose you can train your muscles to be shaped in whatever way you prefer - but from a pure muscle power standpoint: Is the "bun" or the "loaf" shape more desirable than the other or is the shape of no importance in that matter? ]]> Bodybuilding and Strength Training orbot http://www.extremefitness.com/forum/bodybuilding-strength-training/64368-what-effects-shape-muscles.html http://www.extremefitness.com/forum/bodybuilding-strength-training/64360-home-power-rack-cage.html Sun, 25 Oct 2009 14:15:25 GMT My current gym might be closing after the first quarter of next year when their lease comes up for renewal. If this happens I want to start working out at home and I need some suggestions for a good quality home power cage that's not overaly expensive. I've done some looking but would like to get other opinions. This is my current choice.

E8100 Competition Series

It has a smith machine bar, but also has provisions for a regular bar to be used for all the lifts that I normally do; bench press, squats, etc. Some other things that I like about this one is that it looks to already have the provisions for lat pulldowns and the bench is included. Sears also has it for less that what is advertised in the link.

I'm open to other options, so suggestions are welcome.

Thanks,
JustAbout ]]> Bodybuilding and Strength Training JustAbout http://www.extremefitness.com/forum/bodybuilding-strength-training/64360-home-power-rack-cage.html