Unofficial 3gm bodybuilding thread

[Z3R0-CooL]

whats up.. So i decided to do this thread for ppl that are interested in bodybuilding. Anyone that wants advice on supplements, diets, steroids(only for ppl over 21), medicine or anything else that has something to do with bodybuilding post your questions and i will try to answer them. I cant say that i know everything but i know enough. Anyone care about this? U are free to e-mail or PM anytime.

[egarrard]

So, uh, what are these exercises they've been talking about that work like Viagra? That would seem to be a useful thing to know, no matter what your age... :devil

[ch0g0nda]

I should try that static exercise thing that Anthony Hopkins does. I'm really too busy to go to the gym more than once a week.

[thephenom]

I personally prefer natural, a balance diet would do the job. Once you get into supplement, u have to stick to it. But if you really want to, you should contact your physician first.

[Z3R0-CooL]

egarrard: u got me there.. thats the very first time i've heard that. Anyways there are a few supplements for that. There is the "horny goat weed", my suggestion is the prolab. As well as any tribulus product.. One of the best is the Reflex "Bulgarian Tribulus".

thephenom: that is completely absolutely NOT TRUE. First of all u cant get all the necessary from food.. No matter what you eat your body will still need something extra. Unless you eat like 10 times a day with different types food that have all the necessary but you will also have extreme amounts of fat in your diet. You dont want that. To get the necessary protein you need to eat 3-4 lean streaks a day? Can u do that? you will also have to eat carbs, vegetables etc. etc. etc. and i seriously doubt that many ppl can follow balanced diets.. tell me what u ate today and ill give you and example.

[thephenom]

I certainly don't have a balanced diet.:Blah

That's why I don't bodybuilt. I only workout to tone my body. (Though I rarely do that too)

[boozer]

Have you any expierience of Maximuscle Cyclone and Ribomax?

I would like to try the natural way, but if these will help...

Boozer

[mrman_3k]

All I care about doing is just staying in shape.

[Z3R0-CooL]

Originally posted by boozer
Have you any expierience of Maximuscle Cyclone and Ribomax?

I would like to try the natural way, but if these will help...

Boozer

Maximuscle and Muscletech are 2 of the worst companies in the supplements world.

first of all cyclone contains 10grams of creatine per serving. the body can only use up to 7grams so you basically piss the rest. it contains dextrose which is a good thing but the amount per serving is toooooo little. it contains 500grams of Alpha lipoic Acid, a great supplement, BUT in the form of a powder it is very unstable loose in the atmosphere and once you open the tub it is pretty much useless.. The same crap as Cell-tech by Muscletech. they are both a great way to get FAT fast and lose lots of money.
As for the ribose it is again a waste of money cause the ingrediances conflict with one another and the amounts of creatine and ribose in the tub are way less than they should be...

u only need a good whey protein and if u want to buy creatine buy SAN v-12(the best) or synthrax Swole or Reflex tri-matrix, They dont contain creatine but they contain Tri-creatine Malate which is basically a form of creatine Salt. They contain 0 carbs and very little calories and they give only muscle. Other creatine products put water in the muscle and just make it look bigger. after u stop them all the water goes away and u will be back to normal. BTW if you dont work out hard u wont get results no matter how many supps u take.

[cjstylee]

What is the best weight gaining supplement? I am trying to put on like 10 more lbs. I don't wanna get diesel because if I gain to much fat instead of muscle it will decrease vertical ... and I enjoy being only white guy who can dunk round here :)

[boozer]

Thanks for the advice Zero

I had tried cyclone...didnt notice any real results (And it does say in the ads to expect results in 7-14 days) then i was running low so went to re-order some and all the local stockist were out so i had to send off for some, it ended up that i had to wait 4 days without it and the result...i lost nearly half a stone (usually just under 15, went down to just over 14.5)

When my supplement turned up (ribomax this time), i started taking it and guess what i weigh now (10 days later)...just under 15 stone!!!

I am going to see this tub of ribomax out, have a few weeks without supplement (and continuing training) then try that V12 stuff.

Do you have personal expierience with the V12? If you do, please let me know what results you had.

Thanks again,

Boozer

[efernandez_98]

I like to do curls, especially at a bar with a full pint. Can you recommend any other exercises?

[Z3R0-CooL]

boozer: i have used v-12 yes.. its simply amazing. my arms have got bigger and when it comes to endurance its amazing. but taking it without a correct diet and workout program will not give you extremely good results. It is supposed to be used for 8 weeks but due to lack of money i only used it for 4 weeks. 1 tub is enough for about 4 weeks. and i put on about 8lbs of clean muscle.
to see the best results from this product u should take 1 on workout days, 2 on training days. 1 when u wake up.. immediately and one post-Workout.. never take it pre cause u simply lose money. never take more than 10 grams cause ur body cant use more than that and u end up wasting money. When taking creatine u also have to increase ur protein intake. Dont forget muscle=protein!
Avoid drinking when on creatine and forget about coffee. alchohol increases estrogen levels and decreases testosterone so if u want to incease strength and build muscle drinking is a no no! Cafeine should be avoided cause it decreases the creatine uptake. I suggest u also buy Alpha Lipoic Acid (ALA) and dextrose. After working out ur muscles need simple sugars. Dextrose is the cleanest form of carb. U need about 140 grams of dextrose after you work out so that u can cause an insulin spike and so that the creatine will go into the muscles very fast. You should buy ALA cause it causes carbs to be passed into the muscles in the form of Glucose and "feed" the muscles so as to grow. My advice get those supps.
Have 600mgs right when u finish Working out, then 10 minutes later put 140 grams of dextrose with 10 grams of creatine and 60 grams of protein (preferably an isolate) in a shaker and drink it.. Then 1:30 hour later have another meal rich in carbs and protein.
ALA should be used every time u have a meal with carbs. anything else just ask.
These are based on a 12-13 stone guy. NOT TO BE USED BY FEMALES NO MATTER WHAT!!! u said that u are 15 stones. so increase the 140 grams of dextrose to 170-180 and the 55 grams of protein to 70-80

efernadez: if ur talking about bicep curls the best exercises. are:

standing bicep curls, Seated Barbell Concentration Curls,hammer curls
these are to add mass to your biceps..
if you want to add peaks you should use the dumbels..

[egarrard]

Originally posted by efernandez_98
I like to do curls, especially at a bar with a full pint. Can you recommend any other exercises? Move up to pitchers.

[efernandez_98]

Originally posted by Z3R0-CooL
efernadez: if ur talking about bicep curls the best exercises. are:

standing bicep curls, Seated Barbell Concentration Curls,hammer curls these are to add mass to your biceps.. if you want to add peaks you should use the dumbels.. Thanks! I like egarrard's suggestion better. Maybe, I might use triangle reps and top it off with a full yard. :luxhello

[abb1]

Originally posted by efernandez_98
I like to do curls, especially at a bar with a full pint. Can you recommend any other exercises? lol, same exercise, just increase the weight and the amount of repetitions:Beer

[abb1]

Originally posted by Whisp[TR]
i get y pas today

so any good sites that show how to set up a workout and whats in for style and stuff This is a very informative site: http://www.muscleandfitness.com/ . The best program to start out on is to go on one that works out all the major muscle groups at first for the first six weeks. After that, find out what muscle groups are in more of a need and build a program around that. A program may work good for one person but not another, as every person is different. It is never to late to get into a good workout program. It is not even about "lookin like Arnold", but people should work out for health reasons alone. Eight months ago, one of my co-workers suffered a heart attack and he is now on extremely light duties. HE WAS ONLY 40! That is scary!
Abb

[boozer]

BTW if you dont work out hard u wont get results no matter how many supps u take.

This seems to be a "bone of contetion", but you seem to know your beans so I'll ask your opinion!!!

What exactly do you call a hard work out?

For example (please remember i have only been at this six weeks!!!)...

Seated chest press machine (sitting down bench) set at 35 Kg. On this machine i do 4 sets of 12 reps (cept set 4) with 45 secs rest between.
Set 1 - Heavy, but can be done without getting a real sweat on
Set 2 - Can feel the last few reps straining...
Set 3 - Real effort needed from half way through, wobbly arms from about rep 8 to 10...
Set 4 - Still at 35 Kg all reps are hard, i aim to to at least 8

Is this enough, or too much? I have heard that for creatine to work, you need to work to exhaustion, and after set 4 i am knackered!!!

I have used the seated press as an example, but apply similar stratagies to all my weights exercises, i also do 10 mins on a treadmill.

You good advive is apprieciated!!

Boozer

PS. Got bout a week on the ribomax, and have just brought a tub of V-12. Do you rekon i should dump the ribo now, and go straight on to the V-12. Or have a break for a week before the V-12?

[Tivon]

What are your thoughts on creatine?
6 years ago during the peak of my body
building years we used a lot of this stuff.

Out of everything I've tried using there
where only 2 items that did anything for
me.

Creatine: gave me longer lasting
power. I could take the max and bench it
a few more times than normal. Once you
get this stuff in your system though you
sort of forget what your old working out max was
like until you stop for a few weeks and
find yourself tired..lol This stuff does nothing
for you if all you do is jog.

Chromium Picolinate: worked for me but
might not do a dam thing for other people.
I could be mildly hypoglycemic because
when I take this stuff I start to see cuts
of muscle in places like my arms first and
legs and abs last.

[abb1]

Originally posted by boozer
This seems to be a "bone of contetion", but you seem to know your beans so I'll ask your opinion!!!

What exactly do you call a hard work out?

For example (please remember i have only been at this six weeks!!!)...

Seated chest press machine (sitting down bench) set at 35 Kg. On this machine i do 4 sets of 12 reps (cept set 4) with 45 secs rest between.
Set 1 - Heavy, but can be done without getting a real sweat on
Set 2 - Can feel the last few reps straining...
Set 3 - Real effort needed from half way through, wobbly arms from about rep 8 to 10...
Set 4 - Still at 35 Kg all reps are hard, i aim to to at least 8

Is this enough, or too much? I have heard that for creatine to work, you need to work to exhaustion, and after set 4 i am knackered!!!

I have used the seated press as an example, but apply similar stratagies to all my weights exercises, i also do 10 mins on a treadmill.

You good advive is apprieciated!!

Boozer

For a good heavy workout, I would increase your weight, go with 3 sets of 8 reps. You would want to do this to your max, which means that the last set you should have extreme difficulty getting that 8th rep up. Once you can do this without the extreme difficulty, then increase your weight. Low reps, high weight is what you want for strength. Add a diet with high protein, low fat, and then you will get the bulk. A good guide line is to use about 1.5-2 grams of protein per pound of body weight and space it out so that you do not consume more than 50-70gr of protein per serving (yes, that means a lot of small meals per day). The reason for this is because the body can only absorb so much protein per meal. Hope this helps.
Abb

[boozer]

cheers abb,

Im off to the gym now and will give that a try!!!

Boozer

[efernandez_98]

Dear abb,

Im off to the pub now and will give that a try!!!

Cheers :Beer

[Z3R0-CooL]

sorry for the delays but i just came back home and had no internet for 3 days :( agh!!

Boozer: there are three problems when working out.. 1) not training enough, 2) overtraining, 3) not doing it correctly.

i suggest u forget the machines and go for the free weights. Machines support the weight so the intensity of the exercise drops about 90%. The free weights make ur body hold the weight so the intensity is increased dramatically. You can train for 10 years on machines and not get even close to 30% of what you would get from using the free weights. For the chest:
4 sets is the usual. 2 sets warmup and 2 working sets.

u say ur max is 35kg. so do 1 set 12-15 reps 10kg, 1 set 12-15 reps 20kg. then do 2 sets of 35 6-8 reps. Dont do the minimum. try really hard to do the max. try to get someone that knows his stuff to show u how to do it correctly before u start to avoid getting injured. usually if you keep this up in less than 2 months u will be able to lift 60kg. one more thing.. Dont do it fast just to get it over with. do it slowly, and sqeeze the muscles at the peak of each exercise.
as for the creatine. the standard is four weeks off.. But most people stay 1 week off.. i dont think that should be a problem with ribomax but it would be HIGHLY advisable to get at least 2-3 weeks before starting v-12. remember v-12 is NOT just any creatine. Its Tri-creatine Malate and it also contains lots of other thingies which i wont explain.. Tooooo long........ its very powerful so DO NOT BY ANY MEANS use it for more than 8 weeks. it will mess up with your natural creatine production and you will have problems. also if u are under 16 i wouldnt suggest using it but according to a lot of ppl its safe for all ages so i dont know.. Your call.
u said ur approx. 15 stones.. U should also increase the protein to at least 330gr a day when on creatine to maximize the effects.. do NOT exceed 60-70 grams per meal cause its a waste. Again the standard is 6 meals a day. u do the math. i have 7 meals a day. the seventh only when i go out somewhere with my friends and spend energy. being awake= energy waste so ur body needs food.
and BTW.. do not mix carbs with fat. do it like that protein+carbs or protein+fat. flaxseed oil is the best source of EFAs.. essential fatty acids. i am sure ur heard about the omegas..

a good breakfast for ur weight would be 7-8 egg whites. NO yolk and 35-40gr of oatmeal. with water!!! NOT MILK! avoid stuff with 0% fat (or at least saying that) cause they contains lots and lots of sweeteners,carbs, for taste, which makes u fatter

Tivon: i personally had some serious concerns in the past to use creatine because of Water Retention. What creatine does is to hold water in ur muscles and they LOOK bigger. its ok during the summer in the beach for some people to impress the girls. You wont have much of a definition but ur muscles will look a lot bigger. you will sweat a lot as well. thats y i dont like creatine. v-12 and other tri-creatine malate products increase the muscle size and dont not make you look bigger.. u are bigger. if used correctly.

BTW.. on 31st July 2002 i was 99kg (219pounds) and i started my own-made diet. in 1 month and 15 days i lost 24kg(53 pounds) and i was as skinny as a toothpick due to my bone structure. i now weigh 79kg (176pounds) and my bodyfat is a 5.9% and i am starting now a new diet to gain lots of mass while reducing my bodyfat.

[Tivon]

Originally posted by Z3R0-CooL

i suggest u forget the machines and go for the free weights. Machines support the weight so the intensity of the exercise drops about 90%. The free weights make ur body hold the weight so the intensity is increased dramatically. You can train for 10 years on machines and not get even close to 30% of what you would get from using the free weights. For the chest:
4 sets is the usual. 2 sets warmup and 2 working sets.

>> Yes.. free weights are better, but you always need someone
around to help. I normally do 80% of my workouts with weights.
Most people need to watch a few shows on free weight training
because if done wrong people will get hurt. Using Free weights
forces your muscles to grow wide and teaches control to handle that weight.

The Machines are really for the last 20% of your workout. You need
them to reach those really hard places. Or for me it was to look really badass
putting the pins to the max and working out.

u say ur max is 35kg. so do 1 set 12-15 reps 10kg, 1 set 12-15 reps 20kg. then do 2 sets of 35 6-8 reps. Dont do the minimum. try really hard to do the max. try to get someone that knows his stuff to show u how to do it correctly before u start to avoid getting injured. usually if you keep this up in less than 2 months u will be able to lift 60kg. one more thing.. Dont do it fast just to get it over with. do it slowly, and sqeeze the muscles at the peak of each exercise.

>> I think that is normally the idea. When you learn your MAX most people should back down and do 10~15 of 3~4 reps. On the forth rep I normally "Burn-out," this is easy, just lower the weight and pump as many times as possible until your arms drop.

There is another way that I call "Negative-burn" I'm sure it goes by another name it's just something I sort of made up in my years of heavy training. What you do is workout as normal. On the last set rather than pumping for the burnout. You should for example when doing curls just hold the free weight up and slowly drop the weight down with control. Then get it back up fast and slowly drop the weight down. Do this until your muscles just can't stand it anymore. You can do this for most muscles and it's a really good way to work out in a new and reverse sort of way. Just as you might be used to thinking your doing everything with the biceps in a curl there are other muscles working as you drop the weight down and those are what we are after. It really helps if you have a partner that can pick the weight back up for you until your negative burnout is complete.


as for the creatine. the standard is four weeks off.. But most people stay 1 week off.. i dont think that should be a problem with ribomax but it would be HIGHLY advisable to get at least 2-3 weeks before starting v-12. remember v-12 is NOT just any creatine. Its Tri-creatine Malate and it also contains lots of other thingies which i wont explain.. Tooooo long........ its very powerful so DO NOT BY ANY MEANS use it for more than 8 weeks. it will mess up with your natural creatine production and you will have problems. also if u are under 16 i wouldnt suggest using it but according to a lot of ppl its safe for all ages so i dont know.. Your call.
u said ur approx. 15 stones.. U should also increase the protein to at least 330gr a day when on creatine to maximize the effects.. do NOT exceed 60-70 grams per meal cause its a waste. Again the standard is 6 meals a day. u do the math. i have 7 meals a day. the seventh only when i go out somewhere with my friends and spend energy. being awake= energy waste so ur body needs food.
and BTW.. do not mix carbs with fat. do it like that protein+carbs or protein+fat. flaxseed oil is the best source of EFAs.. essential fatty acids. i am sure ur heard about the omegas..

>> I never had a problem with water gain, but I did drink a gallon or so of water each workout regardless.
I've never tried that new Tri-creatine, but then again I don't really want to screw up my bodies natural processes.

a good breakfast for ur weight would be 7-8 egg whites. NO yolk and 35-40gr of oatmeal. with water!!! NOT MILK! avoid stuff with 0% fat (or at least saying that) cause they contains lots and lots of sweeteners,carbs, for taste, which makes u fatter

>>H.mmmm.. chocolate milk. Fat+Sugar= Tivon

Tivon: i personally had some serious concerns in the past to use creatine because of Water Retention. What creatine does is to hold water in ur muscles and they LOOK bigger. its ok during the summer in the beach for some people to impress the girls. You wont have much of a definition but ur muscles will look a lot bigger. you will sweat a lot as well. thats y i dont like creatine. v-12 and other tri-creatine malate products increase the muscle size and dont not make you look bigger.. u are bigger. if used correctly.

>> I only used it to give me extra energy on those days I was feeling sluggish. Some people like to loadup on this stuff and get the effects of steroids without the growth hormones. It's really only good for pushing out those extra rips you would not have done normally. So for people that hit the max and can't go anymore after a year+ of working out should think about using some of this stuff and see if it helps you push past your current max weight. Then again looking big was never my goal. My gym partner was always a skinny guy and he wanted to be bigger like me. I wanted to be skinny like him and this was difficult working out in the gym because we where on different training routines.

BTW.. on 31st July 2002 i was 99kg (219pounds) and i started my own-made diet. in 1 month and 15 days i lost 24kg(53 pounds) and i was as skinny as a toothpick due to my bone structure. i now weigh 79kg (176pounds) and my bodyfat is a 5.9% and i am starting now a new diet to gain lots of mass while reducing my bodyfat.

>>I'm 30years old now at 215 and before at my peak of weight training it was around 185. From 9th grade weighing in at 165 to 180 at 12th. So I'm not obese by any means, but I sure could lose a few pounds..

[wazman]

All I'm going to say here is that my body is so far gone, that the only way bodybuilding would work for me...

Would be for me to build myself a new body... :)

[efernandez_98]

Originally posted by wazman
All I'm going to say here is that my body is so far gone, that the only way bodybuilding would work for me...

Would be for me to build myself a new body... :) Okay, let's start with Jennifer Love Hewitt's breasts.

[efernandez_98]

Originally posted by Whisp[TR]
hahah

and add haile berry's ass Charlize Theron's Legs.

[efernandez_98]

Originally posted by Whisp[TR]
and add my toes hahah Barney Rubble's Thumbs!

[Tivon]

*Get back on Topic*

[Tivon]

Originally posted by Whisp[TR]
we are on topic hhaha

where body buiding the easy way

You don't body build with SPAM.
Or at least I've never tried...hmm

[efernandez_98]

Originally posted by Tivon
You don't body build with SPAM.
Or at least I've never tried...hmm Tivon's Head!

[Tivon]

A virtual hands pops out of your monitor and smacks you across the face.:p

[abb1]

Originally posted by Whisp[TR]
lol

oh no

ok and arnold's arms hahaha The body you guys are trying to build scares me:eek: :eek:

[Tivon]

A brain with muscle arms would freak out most people.
Just ask old Steve over at [H]ardocp.com:p

[Tivon]

A virtual hands pops out of your monitor and smacks you across the face.

+1

[imtim83]

Sorry to say this but i really never have tried to bodybuild. The reason for crying out loud is because i am a 99% computer user. I know i am small and weak so i will admit it.

[ch0g0nda]

Originally posted by imtim83
Sorry to say this but i really never have tried to bodybuild. The reason for crying out loud is because i am a 99% computer user. I know i am small and weak so i will admit it. Computer users are small and weak... How do you explain me?

[wazman]

I'm actually rather big and tall... But I am still weak...

I'm kind of weird, actually...

[Z3R0-CooL]

i would like to say thanx to whisp, efernadez etc. for destroying another good thread.. Congratulations you guys suck. if u like spam so much, go create your own thread and say all the nonsense u like.. Do not post trash on my threads. This is just for ppl u are interested in bb. You obviously only care about pissing ppl off.

Rodney i would appreciate if you Locked this thread for obvious reasons

Anyone that cares about bb pm me or e-mail me. i will try to answer your questions there. if you have any suggestions pm me as well.