What dose it take to be a competive bodybuilder these days.

[Oregongearhead]

Ive had some tendonitis in my elbow and I have a bursitis's in my left shoulder, the bursitis in my shoulder is the worst its constantly there, the only way to fix it is rest along with some physio, well im doing the physio but just can't afford time off now for it to heal so what I do is train around it, buy this I mean finding a movement which still stimulates my shoulders into growth but doesn't cause any more harm or pain, even if its only quarter reps or something like that I find a way to train around it. Also another reason not to go balls to the wall heavy in my training. Anti inflammatorys can also help but I try and limit there use.

The problem is alot of us were raised to "go heavy or go home" , especially in a crowded gym you are pressured to lift the big boy weights , one of the reasons I work-out at home most of the time (but I still try to lift heavy at home).

Im in the same boat as Tileguy , tennis & golfers elbow from too heavyweights and bad hand position on the squats . Going on 4 years now , its mostly sore all the time . ~Ogh

 

[tileguy123]

i feel like my farmers walks at the end of my workouts may be helping, along with stretching, physio, rest, nsaids, and as you guys mention, working around it safely . its kind of relieving to hear a pro like you with your build has some similar injuries, not that i wish it on anyone, but gives me someone to relate too...and i dont feel alone in this vicious cycle of hurt tendons...

 

[tileguy123]

shredded i think you have a lot of powerful knowledge.. a big contribution here!

 

[Blacken]

@shredded Thank you for your willingness to share your knowledge. You mention hitting a body part once ever 6 days and how pros even hit a body part once every 9 days.

I''m assuming you are doing high volume on the one body part being hit. How do you feel about low volume routines hitting the muscles more frequently?

 

[shredded]

The problem is alot of us were raised to "go heavy or go home" , especially in a crowded gym you are pressured to lift the big boy weights , one of the reasons I work-out at home most of the time (but I still try to lift heavy at home).

Im in the same boat as Tileguy , tennis & golfers elbow from too heavyweights and bad hand position on the squats . Going on 4 years now , its mostly sore all the time . ~Ogh

Yeah mate me too but the penny dropped early for me when I read a book call physico blast buy Denny, I highly recommend if you can find a copy you read it, this book changed the way I trained for ever, then as I managed to mix with more experienced bodybuilders I learned that this was the way they trained too. Training balls to the wall heavy is for power lifters, we are not powerlifts and should not train like them, no disrespect meant to my power lifting brothers.

 

[shredded]

shredded i think you have a lot of powerful knowledge.. a big contribution here!

That's a huge complement your very kind thank you, im just average mate and trying to share some of the knowledge I was lucky enough to learn.

 

[shredded]

@shredded Thank you for your willingness to share your knowledge. You mention hitting a body part once ever 6 days and how pros even hit a body part once every 9 days.

I''m assuming you are doing high volume on the one body part being hit. How do you feel about low volume routines hitting the muscles more frequently?

They split everything up like biceps one day then triceps the next, not so much high volume although most will be in the higher rep range say 10 -20 reps, but the intensity is insane, focus is all out and the muscle is totally obliterated buy the end of the workout which lasts mainly about a hour.

 

[Oregongearhead]

Yeah mate me too but the penny dropped early for me when I read a book call physico blast buy Denny, I highly recommend if you can find a copy you read it, this book changed the way I trained for ever, then as I managed to mix with more experienced bodybuilders I learned that this was the way they trained too. Training balls to the wall heavy is for power lifters, we are not powerlifts and should not train like them, no disrespect meant to my power lifting brothers.

Hey Shredded- Ive been hitting the same muscle groups 2 & 3 times a week for years -

Im actually gonna try hitting my muscle groups once every 7 days for a change like you suggest, I like the push-pull routines so something like this :

Monday - Chest/Shoulders/Triceps
Wed - Legs
Fri -Back/Biceps

Ive been meaning to try this for some time now......~Ogh

 

[Oregonstrong]

I am also going back to a push pull OGH. I'll post it when I have time.

 

[shredded]

Hey Shredded- Ive been hitting the same muscle groups 2 & 3 times a week for years -

Im actually gonna try hitting my muscle groups once every 7 days for a change like you suggest, I like the push-pull routines so something like this :

Monday - Chest/Shoulders/Triceps
Wed - Legs
Fri -Back/Biceps

Ive been meaning to try this for some time now......~Ogh

That looks ok mate and I used to train back and chest together but as the intensity increased I found I simply could not sustain the energy required to finish such a taxing workout, so I split the bigger muscle groups and gave them there own day. I do like the push pull routines though and too this day will train biceps triceps together on the one day. Keep us updated and lets us know how you go.

 

[Oregonstrong]

@shredded, can you give us an example of your routine back day?

 

[shredded]

@shredded, can you give us an example of your routine back day?

Sure, first exercise Hammer strength lat pull down 3 to the front and three facing backward on the machine, 6 sets of 15 reps each, next seated rows 5 sets of 15 reps, next hammer strength high rows 5 set of 15 reps, next one arm dumbbell rows 5 sets of 15 reps and to finish 5 sets of pullovers and 20 reps each time. I will do different exercises but very rarely will I do more sets than this.

 

[dper726]

Yeah mate me too but the penny dropped early for me when I read a book call physico blast buy Denny, I highly recommend if you can find a copy you read it, this book changed the way I trained for ever, then as I managed to mix with more experienced bodybuilders I learned that this was the way they trained too. Training balls to the wall heavy is for power lifters, we are not powerlifts and should not train like them, no disrespect meant to my power lifting brothers.

This is too true to be brushed to the side. It's insane the turnaround to a physique that performs with lighter weight and proper form compared to that if a power lifter.

 

[Oregonstrong]

This is too true to be brushed to the side. It's insane the turnaround to a physique that performs with lighter weight and proper form compared to that if a power lifter.

I have been thinking about this a lot today. This makes a lot of sense. Why the huge compounds with low reps and extremely heavy weight? We are not power lifters. We are trying to build and shape our bodies, not set weight lifting records. My focus is purely on size and looks. Things are starting to click...... Thanks brothers.

 

[shredded]

Just to add a little more to the above, when using a weight lets use bicep curls for example. During the movement I should be able to tell you to stop and freeze at any point I like. If your in control of that weight you will be able to hold it stationary for a brief moment, if you can't that means the weight is to heavy and its in control of you.

How hard do you think it is to build muscle if your not in control of what your doing.

Someone once explained it to me like this and it was like being hit in the face with a plank of wood, how did I not see this before, this makes so much sense.

 

[BIGMESC]

This is one of my favorite threads, thank you @shredded

I am torn between size and aesthetics vs strength. I want both.
I want to look strong and be stronger.

I incorporate heavy weight (for me) with under 10 reps and lightweight with form for 15 reps or so.

For example squats
warm up 135x15 ass to grass pause
205x10
225x7
245x5
265x3
135x15
sometimes one more 135x10

Am I wasting my time and effort this way?

 

[dper726]

Just to add a little more to the above, when using a weight lets use bicep curls for example. During the movement I should be able to tell you to stop and freeze at any point I like. If your in control of that weight you will be able to hold it stationary for a brief moment, if you can't that means the weight is to heavy and its in control of you.

How hard do you think it is to build muscle if your not in control of what your doing.

Someone once explained it to me like this and it was like being hit in the face with a plank of wood, how did I not see this before, this makes so much sense.

Very good example shredded you are spot on. Building muscle involves a lot about being able to control the weight you are able to lift. Another good example is the lat pulldowns, you should be able to hold at the bottom briefly.

@shredded is spot on this guy knows his stuff. I've never heard anyone else share this example I've told others personally.

 

[shredded]

This is one of my favorite threads, thank you @shredded

I am torn between size and aesthetics vs strength. I want both.
I want to look strong and be stronger.

I incorporate heavy weight (for me) with under 10 reps and lightweight with form for 15 reps or so.

For example squats
warm up 135x15 ass to grass pause
205x10
225x7
245x5
265x3
135x15
sometimes one more 135x10

Am I wasting my time and effort this way?

Thanks mate im glad your enjoying it, no I don't think your wasting your time, lots of people will do this, but maybe I could make a suggestion. Why not cycle it some thing like this, heavy day followed buy a lighter day, for example Monday is leg day so our squat session would look like this,
Warm up135x15
205x10
205x10
225x7
245x7
265x4
280x1

On the next Monday it will look like this,
Warm up 135x15
160x15
170x15
180x15
190x15
200x15

This way you getting one heavy day which will help build strength, then the next leg workout your going lighter contracting the muscles and giving your tendons a rest from the hammering they took the previous leg workout, this should help prevent injuries and keep training interesting as its constantly changing, weights given where only a guess and im sure you will adjust poundages to suit.

 

[intel]

The massive bodybuilder run a good bit. I know couple of IFBB pro but they are in their 30s and 40s and they run very low dosages. Much lower than the gym rats that I know. But then I know "normal" bodybuilders that compete (not IFBB or anything) and work under Farah and they run a good bit. Like ~2.5g of oils and 8iu of GH.

I think what is going to happen in bodybuilding is that a lot more categories will open up, a lot more people will compete in their 40s and 50s, and a lot of separations will happen between people running different dosages but each person will have their own categories that they will naturally fall into and compete in.

 

[Oregonstrong]

Sure, first exercise Hammer strength lat pull down 3 to the front and three facing backward on the machine, 6 sets of 15 reps each, next seated rows 5 sets of 15 reps, next hammer strength high rows 5 set of 15 reps, next one arm dumbbell rows 5 sets of 15 reps and to finish 5 sets of pullovers and 20 reps each time. I will do different exercises but very rarely will I do more sets than this.

Thanks shredded. Do you incorporate the same set and rep range to all of the other body parts?