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24th July 2015, 15:13 | #3991 |
Team-BHP Support | Re: Bodybuilding - Exercises and Supplements |
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24th July 2015, 15:52 | #3992 | ||
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| Re: Bodybuilding - Exercises and Supplements Quote:
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@fine69 - Maybe consider taking a blood test as well. Could be something like a vitamin D deficiency, etc? | ||
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24th July 2015, 16:23 | #3993 | |||
BHPian | Re: Bodybuilding - Exercises and Supplements Quote:
A very tested method for such stiffness or spasms is Ice-Heat-Ice-Heat-Ice, in that order. Foam rolling also helps, in case any part of the spinal column needs a pop. Deads are best done with a free bar, the Smith will heavily compromise your body's natural stance, which would be stronger than on the Smith. Do post your views on DY's program. Quote:
The Squat is best taught moving the weight down and up in a straight line, the Dead is more a pull, and slight backwards, so maybe not exactly in a straight line against gravity. Sumo is a really good lift, but it's best used as accessory work for variation or if there are issues/injuries with the back or shoulders. It's a much much smaller range of motion and comparatively easier too, than regular Deads. And hence a lot safer. Plus I've always felt it's more leg dominant. Quote:
Overtraining is a myth. | |||
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24th July 2015, 17:20 | #3994 | ||
Senior - BHPian Join Date: Apr 2007 Location: LandOfNoWinters
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| Re: Bodybuilding - Exercises and Supplements Quote:
But bio-mechanics may not always find the straight line comfortable. The best example is the "hole" in squat. Unless you take a fairly wide stance, and/or you have relatively shorter legs compared to upper body, and/or bend over quite steeply (which makes it look like good morning), there is no way that the bar would be moving vertically up. Similarly about the deadlift, unless one has short legs and long arms, it is nearly impossible to track the bar vertical, near the ground. Clean and Snatch, ideally should be vertical, but not even the best of the Olympics lifter have vertical bar path! ### {Edit} I just remembered, the best path, even by physics is not vertical. The best path is the one that ensure that center of mass of the [lifter + barbell] moves in vertical plane. Makes a huge difference. When the lifter is standing up, the system's center of mass is somewhere near the surface of middle back. When lifter is squatting down, the center of mass is near the navel. The center of mass moves vertically as well as horizontally! Therefore the barbell should actually move backwards as we sit down. Quote:
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24th July 2015, 17:44 | #3995 | |
BHPian | Re: Bodybuilding - Exercises and Supplements Quote:
I'll share another example, many squatters in power/weightlifting are taught the squat hand-less, without holding or grabbing the bar. The bar is rested across the top of traps and you squat without any weight. This way you are squatting just the bar in a near straight line. The feet, knees, hips, back and shoulder all align to balance the weight and move it as one. Then you add weight slowly once you've found your plane. I reset my squat earlier this year, from scratch, and it has helped a lot. | |
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24th July 2015, 19:37 | #3996 | ||||
Senior - BHPian | Re: Bodybuilding - Exercises and Supplements Quote:
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The DY program is good to follow if you keep in mind the basic principle of explosive last set. But it is difficult to follow without a spotter. What helped me most about the program was the videos for each workout, through visualization Just the image of Mr Yates screaming in your ears was motivation enough! | ||||
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25th July 2015, 12:36 | #3997 |
Senior - BHPian Join Date: Dec 2008 Location: New Delhi
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| Re: Bodybuilding - Exercises and Supplements So here's the routine that I follow. 5:45 AM - Wake up! 7:00 AM - Warm up of 250 mtrs and then 50 mtr lap with medium/high (every alternate lap) intensity with a break of 30 seconds to 2 minutes (max) after every 1 or 2 laps. By the end of the session I'm usually drained. This is all freestyle as I can't do butterfly due to shoulder injury. Not sure about the total distance I cover as I don't count laps after warming up, just keep gunning it till its 8am. 8:30 AM - Reach home and start Weight training Weight training schedule is below. All exercises are with dumbbells only. I do 4-5 sets of all exercises with 10-12 reps and by the end of the last set (be it 4th or 5th) I'm totally drained and just cannot do another set. I change weights to make it optimum for every exercise so that I'm exhausted by the 4th-5th set. Monday - Chest & Triceps Bench Press on floor Lying Fly Straight-Arm Pullover Triceps Kickback One-arm triceps extension Dips Plank (can manage 1:20 only) Tuesday - Back & Biceps Kneeling one-arm row Wide Row Dead Lift Alternate Biceps Curl Alternate Hammer Curl Concentration Biceps Curl Forearm Curl (if that's what its called) Wednesday - Shoulders & Legs Shoulder Press Lateral Raise Front Raise Shoulder Shrug Bent-over one-arm deltoid raise Squats Stationary lunges One-legged toe raise Thu/Fri/Sat is repeat of Mon/Tue/Wed However, I haven't been able to manage all 6 days for most of the weeks. Its usually been 4 or 5 days max. As for food these days I have a Gatorade during Weight training in case I've started feeling exhausted after my swimming session. Breakfast - 1 Parantha with one-egg omelette Lunch - 2 paranthas or rotis with any home cooked veggie, curd and salad Evening - 1 parantha with 2-egg omelette Late evening - Fruits (apple usually) Dinner - 2 rotis with home cooked veggie, curd Lastly, one glass of hot milk (about 250-300ml) before going to sleep I usually go to sleep around 12-1230am in the night. Now the food doesn't look much but if I eat more in breakfast my tummy is full right after lunch and I can't really eat anything more. So I make the breakfast not too big. EDIT: Sleep definitely looks like an area I can work on. Secondly, since my office has a decent gym. Would it make sense to get an hour's sleep right after my swimming session and do weight training somewhere in the evening in office? I'd have access to better equipment also. Last edited by fine69 : 25th July 2015 at 12:37. |
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25th July 2015, 14:00 | #3998 |
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| Re: Bodybuilding - Exercises and Supplements
I didn't follow your previous posts as well as some of others' posts. I'm assuming you are working on to build your body to a decent shape and at the same time you want to feel healthy daily and throughout the entire course of a day. Some tips below based on my experience - * Don't over-train unless you want to get into muscle building of huge proportions. Over-training leads to Lactic acid build up and your system will find it very difficult to remove it leading to a lot of psychological problems as well as illnesses. * Total 1 hour of workout inclusive of warm-ups or running is enough daily * Exercise in the evening and exercise 5 days a week * Monday begin with workouts for legs. The energy you reserved on the weekend will help you tackle the strenuous legs workouts * Sleep for 7-8 hours daily and drink plenty of water * See how your hair is reacting to your workouts. Check whether you are prone to hereditary baldness. If yes, you have all the more reason to have a check on your training. Over-training leads to more testosterone generation which in turn can lead to excess DHT production that can shrink your hair follicles leading to hair thinning and eventually hair loss. Sculpting your physique is a long, time consuming and should be a patient process. There isn't a shortcut to do it in a healthy way and in a short span of time. Develop patience and if your appearance is having an impact on your self-esteem, sit and find out the root cause, whether it is because you need acceptance, validation, etc. |
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25th July 2015, 15:25 | #3999 |
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| Re: Bodybuilding - Exercises and Supplements
Quick comments: You're sleeping too less, eating too little and exercising too much. Sleep at least 7-8 hours every day and make up for even longer duration on Saturdays and Sundays. Diet: I think you can easily double the amount that you consume and stagger them. For example before going out for a swim you can easily have a banana or a banana with a roti. In b/w swim and weight training you can take a banana. Since you don't take chicken you can easily substitute it with boiled chana. You can also include rice. In nutshell have include more variety in your diet. Exercise: What is your training goal? It seems little haphazard at the moment. If I remember your earlier post you wanted to build muscle (you had said something about your biceps and forearms, if I remember correctly). If that is what it is then there is just too much of cardio. |
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27th July 2015, 13:13 | #4000 | ||
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2. All right, your routine is typical of a bodybuilding forum kind of routine, and I really don't have much issue with it, BUT do tell me one thing, while completing a set what causes you to stop doing the next rep? Is it that you simply cannot raise the weight no matter how much you will it, or is it because of intense pain of burn in the muscles. This is very important, and most guys are absolutely clueless, but both are very different kind of failures and place very different demands on the body. 3. Food is simply too less. Why? Afraid of putting on fat? But then you forgot the golden rule for a natural body builder: You have to get fat to build muscles and conversely You will lose muscles in order to lose fat! You cannot have big muscles as well as low fat on your natural body ever (no matter what supplements you take or whose dieting advice you follow). This low caloric intake is contributing to the "being drained" feeling. 4. You are sleeping at 1230 am and getting up by 530 am? This is causing your zombie like state throughout the day. Or perhaps you do require less sleep than others - which would indicate that you have very high metabolism. In this case you should eat ever MOAR! | ||
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27th July 2015, 16:41 | #4001 | |
BHPian | Re: Bodybuilding - Exercises and Supplements Quote:
Aim for 3-4 days of weight training a week, you'll benefit from it. What is your goal? Building, Strength, Fitness? What is your current situation and stats? Age, Height and Weight? Pics will help, although rarely anyone posts pics here. Why are you using an ages old schedule? I agree with alpha1, this is the most abused and typical forum type schedule. Today everyone constructs a schedule depending on what they want to work on, for e.g. you mentioned a shoulder injury and you're doing 3 types of raises, one compound and one shrug. That's more than you're doing for your Legs. 4-5 sets using 10-12 reps on all is again not advisable. There are rep ranges like 3, 5, 6, 8, 10, 15, 20 to be worked on too. 1 rep also figures, but I don't recommend that to anyone who doesn't pursue professionally. I will share my own example, did Strength training with 5x5 for about 8-10 months, then shifted to body-part. What I follow now is Legs + Biceps, Delts + Triceps, Back, Chest + Abs, on separate days. I take an off after 4 days, sometimes two days off. I also do my cardio away from weight training sessions, mostly evenings; primarily because I train mornings and only have max 1 hour, and I don't like treadmill running. So I go for a Swim or Run, apart from Monsoons when I settle for a Stationary Bike at the gym. That said, I will retract my earlier statement made in previous post about overtraining; coz you are doing excessive. That too without any supplementation. In one line- you do more, you eat more; you eat more, you do more. Get a multivitamin + mineral formula, get a protein shake in the day, or at least increase the eggs by double. Protein is what I advice anyone and everyone. Carbs will find their way into your diet, but Protein and Fats need planning. Listen to your body, it doesn't require a forum to tell you that you are doing so much more than you should be. I may be wrong, depending on your goals. Our body needs sleep at the end of a tough day, that's recommended as 1/3rd of the day at 8 hours. Why can't you put the same simple math and let your body rest every 4th day? Cheers! | |
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27th July 2015, 22:26 | #4002 | |||||||||
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As for the goal, well, if I wish to take one step at a time. I wish to get rid of the double chin which I was successfully able to when I did Insanity for about 40 days (hence swimming) and build decent biceps as my arms are really skinny at the moment. Also, I love swimming so this is something I really wish to continue unless someone tells me that I simply cannot build even average biceps while swimming 4-5 days a week. Quote:
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Again, I don't want to overdo fat simply because its against my goal of getting rid of my double chin and belly. However, I picked weight training simultaneously to build better arms (mainly). Quote:
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I recently turned 30, 5'8" and 63 kgs currently. Quote:
The only supplement that I take is Multivate Gold which is like most loaded capsule that I found on vitamins. Reason to skip whey protein or anything else for now is that I wish to see where I get without these powders. I mean spend 6-9 months without them and see for myself how far I can go without additional supplements. Also, with so much of cardio I'm not sure how fruitful having protein powder would be. Only Pics that I have of my weight gain when I stopped working out. Mar'14 (4 months after stopping Insanity) May'14 (With the Double Chin that I hate! See, I can't even smile properly) Last edited by fine69 : 27th July 2015 at 22:36. | |||||||||
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28th July 2015, 10:55 | #4003 | |
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28th July 2015, 11:41 | #4004 | |
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I will have to read up the specific bio-chemisty on this, but in essence it is this: When you are unable to complete one more rep no matter how hard you try (but you don't really get the burn) is when your "fastest twitch" fibres have been fatigued as well as the neurons connected to them are fried (cannot produce the requisite strength of tetanus). Remember in this case: 1. Only the fibres having the highest threshold (force production) have reached failure, if you lower the load you will realize that you can still keep pumping the reps. What percentage of such high threshold fibres would an average person have? Very less. How can you expect the other lower threshold fibres to grow? 2. You run out of the "nervous juices". In my own case I have seen a high degree of correlation of this with heightened susceptibility to cold/flu. The recovery of CNS from such activities is considerably longer than the period muscles remain sore. So how do you get over this? By employing infrequent and low volume stimulation. Which is not the case with the routine Fine69 has posted. A more suitable approach to use such heavy loads is: Madcow 5x5 Allpro Beginners Rippetoe Starting strength Doggcrapp EXMGQ If you google these, you will find that ALL of these employ the following philosophies: a) do not wait till failure to stop the set b) do not exercise consecutive days (in other word take at least one day total rest and more if body/mind demands) c) do not do humongous amount of sets d) do not add unnecessary stuff to the program e) sufficient sleep f) excess calories The aim in all such programs is to progress with loads. The aim is not to "build muscles". The "build muscles" may result as a side effect. The aim is to make your body (=muscles and CNS) learn how to lift weights with maximum efficiency thus causing an increased momentary strength. Last edited by alpha1 : 28th July 2015 at 12:00. | |
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28th July 2015, 12:10 | #4005 | |
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Sleep needs more self control to put down the mobile or laptop at night. Excess calories is something I am trying to avoid as I want to loose the belly fat. | |
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