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| Thread: The Bodybuilding and Training Thread |  This thread is pages long: 1 2 3 4 · «PREV |
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artu
Promising
Undefeatable Hero
My BS sensor is tingling again
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posted April 13, 2015 02:44 AM |
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The  stands for kidding around here and indicates the sentence is meant just for busting balls a little. Standard HC iconography, newbie
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Are you pretty? This is my occasion. - Ghost
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Salamandre
Admirable
Omnipresent Hero
Wog refugee
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posted April 13, 2015 02:57 AM |
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HC awfully needs a new set of icons, especially with all the supporters lick-a**.
I proposed to Valeryi those from russian wog forums, he said "great, when I have time", and that was 4 months ago. What about one makes a poll, we vote then we put him to labor?
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Era II mods and utilities
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PandaTar
Responsible
Legendary Hero
Celestial Heavens Mascot
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posted April 13, 2015 03:10 AM |
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Understood. 
So, getting back to topic *side kicks Salamandre to a corner*, I would like to inquire some of you regarding what you do know about bench press form of execution. What you reckon you must be aware of, foot position, back position, hand grip, breathing, the motion, the focus. Let's start by optimizing this very basic, but not easy, and important compound exercise*.
* Compound exercises or movements are those who involve more secondary and auxiliary muscles in a movement. There's a consensus that they are the most mass building exercises. I can even agree with that in my case. Ex.: squat, deadlift, barbell bench press.
And there are also the isolated movements which recruit none or very little any other muscles beyond those you are directly recruiting. Ex.: Scott curl, overhead one hand dumbbell extension, cross over.
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"Okay. Look. We both said a lot of things that you're going to regret. But I think we can put our differences behind us. For science. You monster."
GlaDOS – Portal 2
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Ghost
Undefeatable Hero
Therefore I am
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posted April 13, 2015 04:27 AM |
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I'm drinking, now I'm disagreed about something, when I remember about D, 50kg etc you can think about **** if Meroe would better remember. What about biceps? Good memory? Ok someone play a soccer or a ice hockey, he wasn't born to body. Beauty girl hadn't to GYM. How? Only 90 days or to 2 years, your muscles are developed, depend on your number of hours worked also be able to more weight, people are different but your body will be developed about your active! I bought very cheaper:
from guy. One guy practiced about 2 year, and sold to mu guy, and he sold still to me, because he don't used anything. Yea one guy has muscles, it before he was the same as you, weak! Now he practiced more weights but slowly even though has the muscles. What do you do at home? The workers make 8-12 working days! You need only to less working days, because more weights, but can't be strong. Think about ice hockey players practiced start at 13 age and continually until about 40 age, it after he is a fat! Use also the head! we look together
https://www.youtube.com/watch?v=T74Xek-pDLM
Why? I'm strong the same as push old fiat out but can't push boxes or ate 5kg but ablen't to hamburger. Someone dangerous yellow belt, because he use brainy! He never look at kick, think about protect the head so he is in the right place so he will be sexy!
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PandaTar
Responsible
Legendary Hero
Celestial Heavens Mascot
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posted April 13, 2015 07:01 AM |
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It's a bit ... difficult to scrutinize any meaning from some of your posts, Ghost. I'm sorry. I'll have to catch bits of it and ask for individual input in order to debate anything you want to talk about.
I simply don't know where to begin.
I wished you could PM me that same comment in your own language, then I work my way into Portuguese, which I might find some more meaning than in English, if you please.
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"Okay. Look. We both said a lot of things that you're going to regret. But I think we can put our differences behind us. For science. You monster."
GlaDOS – Portal 2
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Ghost
Undefeatable Hero
Therefore I am
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posted April 13, 2015 07:21 AM |
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PandaTar
Responsible
Legendary Hero
Celestial Heavens Mascot
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posted April 24, 2015 09:01 PM |
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Edited by PandaTar at 21:02, 24 Apr 2015.
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Well, let me get back to this. Before entering the realms of any exercise in particular, I felt like sharing this piece of info which is pretty much enlightening and may help you, even if you are a seasoned one, optimize and improve your training, as it surely did to me.
These are some topics written by Benjamin Pakuslki, a known bodybuilder whom I follow and which explained some basic stuff I wasn't fully aware (maybe I was feeling, but not knowing altogether) and others which improved my training a lot, even after a decade of different techniques and experience. This is just another proof that we must be always on the lookout for information, as long as they are consistent.
Exercise essentials:
1. Engage the working muscle FIRST (squeeze it before you move it).
2. Maintain continuous tension throughout the range. (This isn't as redundant or as simple as it seems). This might be the last thing to master, but important to think about nonetheless.
3. Maintain tension at the extremes of the range (meaning when you're fully lengthened or shortened). Do not allow the weight to bounce or change direction quickly.
4. Maintain proper posture. Chest tall, “stand proud” is the term i prefer all of the time. Chest up, chin straight ahead.
5. Take a muscle through its entire Range of Motion.
NOTE: this does not need to happen on each exercise as long as it happens within a given workout.
6. Getting a muscle fully shortened will make the biggest difference out of any of these point to your success. Learn what this means for all body parts.
7. Learn a muscles full range of motion. Its not complicated. Trust me.
8. Heavy weights are only useful when used with control and tension. (Advanced athletes are able to use acceleration and control/tension at the same time).
9. Add acceleration ONLY once youve mastered all of these techniques.
10. Locking out is only bad when done with acceleration.
If anyone has any questions on these topics, please, elaborate and let us discuss them. Understanding and applying these concepts to your weight training session, if not already, will truly improve your routine, if done properly.
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bloodsucker
Legendary Hero
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posted April 25, 2015 02:51 AM |
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artu said:
Then how come we dont see any lawyers or doctors who look like this:
Well, to tell you the truth I kind of remember a USA senator who (long time ago) looked like that. Not that being a senator or an highly well paid movie star implies having an high IQ but is certainly a messure of success.
On the other hand, IMO the overlooked Pilates or Yoga, along with aerobic exercise, will help to build a more balanced body then repetitions and very detailed changes on exercize, like using a bar or a rope to better define the triceps.
There is also the extreme difference between what is recommend by common nutricionists and the advises you will find in most body-building magazines but I am already way from the initial topic (as usual).
@PandaTar - I've heard a lot of talk about the difference between trainning for muscle building, strength and losing fat. From the little I understood it could be resumed to:
muscle - heavy weights/lots of series/something like 8 to 10 repetitons;
strenght - extreme weights/less series/very few repetitions (4-6);
fat burning - light weights/more series/smaller intervals between series/lots of repetitions (at least 12).
Do you want to clarify?
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Ghost
Undefeatable Hero
Therefore I am
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posted April 28, 2015 07:31 PM |
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Ok try to keep in mind! 1.) your weight of the rod 2.) your repetitions Link will tell you are a beginner or PandaTar's level. Remember that good condition is able to raise more weight but less to store strength, because active persons raise 1,2-2x own weight also year of work. Don't use doping  Ok you know now where they are able to 1,2-2x Yes we remember also hands, dopings, repetitions etc
http://www.penkkipunnerrus.fi/penkkipunnerruslaskuri
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NoobX
Undefeatable Hero
Now, this is a paradox...
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posted April 28, 2015 07:52 PM |
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Quote:
Don't use doping
Quoted for truth.
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Ghost said:
Door knob resembles anus tap.
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husham123
Famous Hero
Yes
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posted April 28, 2015 07:58 PM |
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NoobX, stop doing unexpected comebacks, it aches my head when I suddenly see your avatar, name and signature
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What the darn-diddily-doodily did you just say about me, you little witcharooney? I’ll have you know I graduated top of my class at Springfield Bible College, and I’ve been involved in numerous secret
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NoobX
Undefeatable Hero
Now, this is a paradox...
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posted April 28, 2015 08:02 PM |
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Can... we lynch him now?
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Ghost said:
Door knob resembles anus tap.
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PandaTar
Responsible
Legendary Hero
Celestial Heavens Mascot
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posted April 28, 2015 11:48 PM |
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bloodsucker said:
Do you want to clarify?
Yep, I'll get back to it properly.
@Noobx
Be my guest.
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Ghost
Undefeatable Hero
Therefore I am
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posted May 24, 2015 01:05 AM |
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PandaTar
Responsible
Legendary Hero
Celestial Heavens Mascot
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posted July 08, 2015 05:29 PM |
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Edited by PandaTar at 17:33, 08 Jul 2015.
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bloodsucker said:
@PandaTar - I've heard a lot of talk about the difference between trainning for muscle building, strength and losing fat. From the little I understood it could be resumed to:
muscle - heavy weights/lots of series/something like 8 to 10 repetitons;
strenght - extreme weights/less series/very few repetitions (4-6);
fat burning - light weights/more series/smaller intervals between series/lots of repetitions (at least 12).
Do you want to clarify?
Shall I get back to it then? My apologies for taking this long to get here. Quite understandable, I forgot. ^^
Back to exercising!
As I said somewhere, each body has a unique response to stimulus. The crude idea you resumed is indeed somewhere along those lines, yes, but they must be tweaked to fit everyone, and most importantly, the training must be always adapting and reinventing itself, shocking and surprising, hoodwinking your body as it grows used to the activity. As you train smarter, it gets harder to have improvements as fast as before, so it's also a battle that rages in your head as well, as you may get frustrated due lack of results or if you implement or train something that your body won't reflect in the way you intended. Training is a cycle of testing, erring and finding the right choices to you. That's also why one must be careful not executing everything one finds in the internet, given that those exercises or routines are better fit for the one showing them (most of the times); however, learning new moves and learning about other routines help you tweak those circumstances in a way that it improves your overall knowledge and self-awareness regarding your own body and how it is stimulated, helps you find your own way. One must keep in mind that your body is your own.
1. For hypertrophy, the key is TIME UNDER TENSION. That consists on the positive part of the exercise (when you are contracting the muscle) and the negative part of it (when you lengthening it, which means that you are contracting the antagonistic muscle). When you are exercising for hypertrophy, the longer you can keep your muscle working, the better, intensity and volume or training. Frequency is also debatable on that matter, where people have great results when training constantly that muscle, while other have great results training only once per week. I have found out, after many years of training that, for me, higher frequency is better.
Many techniques exist to fill in that way to stress and stimulate muscles and give them tension beyond the normal boundaries. This is basically when you want to shock your body into growth. Techniques, some of them, are named like 'drop sets', 'rest-pause sets', 'giant sets', down the hack sets', 'forced reps', 'CEP training', 'FST7 (fascia stretching training)' and so on. Most of these are not suitable for Strength Training, because they stress too much a muscle in a way that you cannot simply use too much weight, which can tear your muscle away.
That's why, in hypertrophy, weights can range for slightly light to considerable heavy, and the timing and tempo of execution and rest play a great role defining, as one trains, time under tension, volume, intensity and frequency.
Another important point, that is important to any training you do, actually, is finding the whole motion of your muscle and understand when it is fully contracted and fully lengthened. Learning that, it is your duty working all that motion in your training session, even if it's only 1 exercise, and then you switch to partials - a training technique to improve a portion of your movement you may lack in power, or when you cannot perform the whole motion anymore because you are tired, still you can perform something down to failure. In hypertrophy, proper form is something I consider (some may not agree) mandatory, so you use a weight that you can perform some sets in proper form, and that weight can be light or heavy, it all depends on the individual.
For number of repetitions, it can range from 4 to 30, as far as I can say based on my experience, and those numbers work for me excellently. 3x8, 3x10, 4x10 are not mandatory and should never be, they are simply common knowledge, as you may have guessed.
2. For fat loss, the key is INTENSITY. I have never trained too much for fat loss. But as far as I am aware of, fat loss is conquered more at the kitchen than at the gym.
Something you must know is that when you have more muscle, you burn fat way faster. So, one must consider trying to gain muscle in prior to losing fat when starting exercising, because it'll be easier losing fat later. Again, this is not a norm. It is simply a logical deduction.
Eating better, the right things at the right time is crucial. You must also increase your metabolic rate, and do some high intensity activity. Most people add cardio to their regimen, but other techniques are also used to achieve that goal.
This is where it is tricky pointing out number of repetitions, because intensity varies too much between individuals, but surely frequency coupled with intensity have a common point to heat and burn up calories. And if the person has a good set of muscles already, faster it will be to cut off the fat - that's why bodybuilders 'easily' jumps from bulk to cut from time to time.
3. For raw strength, the key might be CONSISTENCY. Raw strength is usually acquired by training less, but with heavier weights, more rest between sets (due risk of tearing and injuries) and not for too long, because your tendons and joints can get stressed and are prone to injuries as well.
Days ago I read that 1 MAX REPETITION (MREP) is dead. Which means that you only perform 1 rep of the max amount of weight you can. That's risky if you are alone, of course.
So people tend to train, for example, 3 repetitions of 90% of your max Rep. Also, some techniques can be added for strength improvement, some are also shared with hypertrophy training, such as Negative Sets, where you use more weight than you can actually work, and a partner assists you in the contraction, while you alone holds the tension during the negative part of the exercise, sometimes holding form many seconds. For me, it's highly effective.
Some grips and body position differs when a person is experienced in strength training. Some of us who train mostly for hypertrophy might find those stances and grip rather discomfiting and dangerous, and I would not advice beginners doing those, ever, because they are good for people who already has a set of strong joints, muscles and mind connection when performing them, and beginners rarely tell apart one thing from the other yet.
Frequency is usually lower in strength training, because your muscles need to heal. It is common training a muscle group once per week, but it is also efficient training a second time lighter and intense, to help increasing blood flow for faster healing and additional hypertrophy.
That's a resume of the things I feel safe speaking. Any further inquire, I'm happy to try and assist the best way I can.
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"Okay. Look. We both said a lot of things that you're going to regret. But I think we can put our differences behind us. For science. You monster."
GlaDOS – Portal 2
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Riannay
Tavern Dweller
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posted October 22, 2020 07:17 PM |
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I would suggest you have either Evolve protein shake which is powered with high intense protein nutrients, which not only help in building muscles but also support fat loss if consumed for a period of time. For example, when I started using the [url=https://minimumviablefitness.com/sports-nutrition/evolve-protein-shake/]11 Fl Oz[/url] my aim was to gain muscle and enhance muscle strand and I did it, now I'm just Arnold Schwarzenegger)
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FirePaladin
Legendary Hero
DoR Modder
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posted October 22, 2020 07:31 PM |
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I am very excited to share this life-changing hack to train muscles more efficiently. A team of scientists in Arizona have developed a pill which increases muscle training effectiveness by even 50% when consumed. I started taking them too and the results are clearly visible in one week, I want to say the 10g pills can be bought here.
Even Pepe is jealous
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Enshackling time itself, heralds of the Ancients among their heat-depleted land.... Who could they be, who could rally the beings of the East and the North and control the mortals' fate?
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PandaTar
Responsible
Legendary Hero
Celestial Heavens Mascot
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posted October 22, 2020 08:01 PM |
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Edited by PandaTar at 20:03, 22 Oct 2020.
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Oh, gee. I was surprised the thread surfaced, then ... bots, sure. ^_^ Funny thing is that some things changed since then. Knowing things about this subject is also not knowing things. It's very like that's philosophers's quote.
This pill reminds me when people ask if the other big guy is juicing, like if it does all the job, you see. Homeless people always ask me that when they want to chat when I am wandering about. They surely do not realize that question is not appropriate. ^_^ And there are a lot of other subjects to start a conversation.
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"Okay. Look. We both said a lot of things that you're going to regret. But I think we can put our differences behind us. For science. You monster."
GlaDOS – Portal 2
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