A Great Body...

[greenlake]

cod3r, u meant like brad pitt's body. just lift weight, do cardio, and sit ups(and a bit of patience). u don't really need a diet for it. eat normal but with 5-6 small portion meal. but yea,it's kinda true about the genetics. seriously, i see guys who are ripped and never heard of a healthy diet before. i think i'm the only one in the gym that is following a diet.

 

[greenlake]

hey md3sign, u should check out John Lee's(Mr.Aries) pictures at BB forum. he got a nice physique and the biggest asian dude i've ever seen on the forum. eating only canned tuna everyday is crazy and he also blend it in his protein shake, now that's dedicated.

 

[Warboss Alex]

Where did I state that ?? And also some of you are confusing, i'm not talking about being a mega-monster or compete in competittions, just a nice physique where my clothes become very tight and u can see my man tittts


-Cod3r

even that takes much hard work to achieve if you're not born with it. it can be achieved in a year or thereabouts if you're consistent.

and please don't say 'huge' if you don't mean us in the 240-260+ range. otherwise we get upset.

 

[Cod3r]

even that takes much hard work to achieve if you're not born with it. it can be achieved in a year or thereabouts if you're consistent.

and please don't say 'huge' if you don't mean us in the 240-260+ range. otherwise we get upset.

Yeah i'm ready to put in the work to make it happen, and 240-260 would be ridiculous for me, i'm 147ish now, I'm talking 170-190 and I'm happy as long as its toned and together, sorry but that's huge to me :bashful:


-Cod3r

 

[SamePendo]

even that takes much hard work to achieve if you're not born with it. it can be achieved in a year or thereabouts if you're consistent.

and please don't say 'huge' if you don't mean us in the 240-260+ range. otherwise we get upset.

fvcken amateurs. And then I have these mesomorphs telling me to do 20 repetition set. Fvckers.

 

[Oxide]

Yo I have a question. I want to develop my lats and build massive chest size, if you look at the pic of that dude who went 145- 195 he has pretty good size, this is what I would like.

What exercises can I hit to develop that more efficiently. I feel like I'm working my delts more than my chest when doing bench press for some reason - the chest just doesnt grow as much

 

[Warboss Alex]

Yo I have a question. I want to develop my lats and build massive chest size, if you look at the pic of that dude who went 145- 195 he has pretty good size, this is what I would like.

What exercises can I hit to develop that more efficiently. I feel like I'm working my delts more than my chest when doing bench press for some reason - the chest just doesnt grow as much

Incline bench works far better for chest size than flat, dumbbells or barbell (alternate between the two or swap one for the other when you stall).

To take the delts out of the equation, do this: on the bottom of the rep (when the bar is almost on your chest; it should never touch) try and pinch your shoulder blades together, as if you were trying to fit your upper back onto the bench.

Then push up - you'll find your chest is a hell of a lot more activated. This will also make you pause for 1 second or so at the bottom of the lift as you draw your shoulders together; this is fine and produces more growth (like pause squats). 2-3 sets of 5-6 reps once a week should be perfectly sufficient.

Add in dips and/or close/reverse grip bench to your chest days to strengthen your pressing muscles.

 

[Warboss Alex]

All of these national powerlifters, yes, they're strong, but I haven't seen a single one looking like a pro BBer. Even if they dieted down you would still see imbalances in proportions. Not to say they're can't get jacked or ripped or what have you, but a powerlifter won't be targeting muscles the same way a bodybuilder will and they won't grow the same way or in the same proportions either.

Look up Ryan Kennelly, Scott Mendelson, Dave Tate, Chuck Vogelpohl, Andy Feidler, Kyle Robertson.. just tell me if they've got any glaring weaknesses because they did a basic 3/4 day power-based split with the minimum of isolation moves!! Yeah, they sure are underdeveloped because they didn't hit the muscle from every angle, huh?

IFBB Pros are on copious amounts of drugs which let them handle that sort of volume. Also, they're not interested in strength gains or functional hypetrophy either. The majority of natural trainers would stall on a 5day split.

 

[Warboss Alex]

http://www.juliehavelka.com/jpgs/2006/rk1.jpg

http://www.bench-press.net/images/benchers/scott/scott5.jpg

http://www.t-nation.com/forum_images/852840.1134737673049.Image-EDF5A3FFE76111D9.jpg
(Andy Fiedler dieted down)

Tell me where their weaknesses are! lol!

 

[Oxide]

Incline bench works far better for chest size than flat, dumbbells or barbell (alternate between the two or swap one for the other when you stall).

To take the delts out of the equation, do this: on the bottom of the rep (when the bar is almost on your chest; it should never touch) try and pinch your shoulder blades together, as if you were trying to fit your upper back onto the bench.

Then push up - you'll find your chest is a hell of a lot more activated. This will also make you pause for 1 second or so at the bottom of the lift as you draw your shoulders together; this is fine and produces more growth (like pause squats). 2-3 sets of 5-6 reps once a week should be perfectly sufficient.

Add in dips and/or close/reverse grip bench to your chest days to strengthen your pressing muscles.

Thank you very much, great stuff. I fvcking love dips man, it is as if I can feel the muscle building with each rep. INcline bench you mean 45 degree angle here or slightly raised?

 

[Warboss Alex]

Thank you very much, great stuff. I fvcking love dips man, it is as if I can feel the muscle building with each rep. INcline bench you mean 45 degree angle here or slightly raised?

I would say 45 degree angle is best, yes.

 

[Spice_One]

Can't be assed to read this whole thread but i'm athlete muscley sort of like A 100m Sprinter or a boxer (Not massive but still great shape). Girls tend to talk behind my back about me i've heard this before other people have told me they do it and you also get alot girls asking me - Do you workout ?

 

[md3sign]

Ok, first off all of those PLers are chubby. They're built, yes, but not a single one is ripped. When they cut, they will all be out of proportion, somewhere, somehow. I applaud them for the sport and I have a ton of respect for those guys (I'm a huge fan of WSM and Mariusz is an absolute freak), but they simply would NOT stand a chance at a pro BB comp.

Your pic of Andy Fiedler is a perfect example. Let's analyze him from a judging standpoint. His chest is FLAT compared to the rest of him. He has a 3 pack, even when dieted down. His neck and traps are WAY too big for the rest of his body. Come to think of it, he doesn't even have a neck.

By comparison, here are some classic physiques:

Frank Zane - http://digilander.libero.it/mikementzer/Zane09.jpg
Mike Mentzer - http://www.mesomorphosis.com/store/media/Mike Mentzer - Beach Rocks.jpg
Serge Nubret - http://www.schwarzenegger.it/mro/nubreth1.jpg
And of course Arnie - http://www.schwarzenegger.it/gallery/musclegallery1/m29.jpg

There are plenty of others, modern day ones as well if you want me to provide some links. Nasty dudes like Cutler and Ronnie excluded - they're just too big to look like people.

Show me 1 powerlifter who looks ANYTHING like these guys. I think if you asked people here who they'd rather look like, most would pick a BBer over a PLer any day.

And I somewhat disagree about them not being interested in functional hypertrophy. They got that big by lifting heavy ass weights, just like PLers. Ronnie deadlifts 800lbs. Sure it's not the 1000lb record that was just set, but it's still pretty freakin impressive. Arnie was a PLer before he became a bodybuilder and put up some sick numbers for his time as well.

 

[Warboss Alex]

LOL.

Our opinions are obviously different and that's fine. I don't consider those guys chubby especially when you consider the sheer mass they carry. I agree that Feidler could use some leg mass but that's what 20 rep squats are for. Ronnie and Arnie PLed yes, maybe that's why they ruled the roost so long?

Basically my argument is that powerlifters don't usually do 5-day a week volume routines and still grow just as well if not better than the bodybuilding crowd. How many guys in your gym bodybuild and look like they do? How many guys in your gym powerlift and DON'T look like they do?

For the average, natural trainer like you and I a lower volume, power-based routine (with some volume, not triples all the time of course) will potentially make you bigger and stronger than a high volume 5-day-a-week.

The fact that a lot of NATURAL volume trainers diet down and have little mass to show for it (cue the skinny 170lb guy doing 40 sets a workout), and the fact that a lot of NATURAL powerlifters are massive (the brutes in the gym with thick upper backs and huge traps) doing low volume work merely compounds this..

 

[DarkLight]

Thats it.
Its 5min to 4am... and I'm hittin the fvckin gym! lol

Yo md3sign... props man.
Your b4/after pics were impressive.

And I hear you Cod3r. Lets fvckin do this!
If I bulked it up, it'd be OVER!
Motivation and Success to all...

Oh and good to see your presence Alex.
Always good to be graced by your fitness knowledge.

Peace'

 

[md3sign]

LOL.

Our opinions are obviously different and that's fine. I don't consider those guys chubby especially when you consider the sheer mass they carry. I agree that Feidler could use some leg mass but that's what 20 rep squats are for. Ronnie and Arnie PLed yes, maybe that's why they ruled the roost so long?

Basically my argument is that powerlifters don't usually do 5-day a week volume routines and still grow just as well if not better than the bodybuilding crowd. How many guys in your gym bodybuild and look like they do? How many guys in your gym powerlift and DON'T look like they do?

For the average, natural trainer like you and I a lower volume, power-based routine (with some volume, not triples all the time of course) will potentially make you bigger and stronger than a high volume 5-day-a-week.

The fact that a lot of NATURAL volume trainers diet down and have little mass to show for it (cue the skinny 170lb guy doing 40 sets a workout), and the fact that a lot of NATURAL powerlifters are massive (the brutes in the gym with thick upper backs and huge traps) doing low volume work merely compounds this..

All I was getting at was the bodybuilders and powerlifters don't have the same physiques. While there are elements of both in either, a powerlifter won't train or look like a bodybuilder and a bodybuilder won't be able to lift as much as a powerlifter. Powerlifters still look jacked and bodybuilders can still lift a lot of weight. Volume is subjective and every pro cycles their programs anyway. I think we're on facing pages.

 

[Cod3r]

M3Design or PlasticSurgeon...

I've been eating --> Potatoes, Lo Mein, Mashed Potateos, Pork Ribs, Meatballs, baked chicken, string beans and brocolli...

^ ^ I have access to this food almost everyday, will this supplement my working out ??

--
Also, is it ok to work out the same parts 2 days in a row ?? And how much water should I be drinking, more than usual ??

Tks


-Cod3r

 

[musclyjerk]

Can't be assed to read this whole thread but i'm athlete muscley sort of like A 100m Sprinter or a boxer (Not massive but still great shape). Girls tend to talk behind my back about me i've heard this before other people have told me they do it and you also get alot girls asking me - Do you workout ?

I hope you're taking advantage of those signs of interest in you and taking plenty of those chicks to bed. There's only one reason they're asking if you workout (they already know you do). :cheer:

With all the social conditioning of what a guy has to be these days to be attractive to females you cannot get away from the basics - dominant males are extremely attractive to women. You can either be dominant in the way you talk, act & move or look. The latter (hitting the gym) is by far the easiest to master and it's noticable without you even having to open your mouth.

Women don't stare, admire or visualise humping guys who can crack a joke or talk good game from 20ft away. Food for thought!

The Muscly Jerk

 

[md3sign]

M3Design or PlasticSurgeon...

I've been eating --> Potatoes, Lo Mein, Mashed Potateos, Pork Ribs, Meatballs, baked chicken, string beans and brocolli...

^ ^ I have access to this food almost everyday, will this supplement my working out ??

--
Also, is it ok to work out the same parts 2 days in a row ?? And how much water should I be drinking, more than usual ??

Tks


-Cod3r

Pork ribs will have a LOT of fat. Baked chicken and meatballs are good though. Eat em up as much as you can. Combine that with [mashed] taters and broccoli and you have most of what you need. Drink milk, eat your eggs (all of them) and your diet is pretty much set. Whatever you do EATTTT. Eat every animal you find. If you do run out of chicken or balls, go for the pork.

Same bodypart 2 days in a row is a bad idea. Please please please read this: http://forum.bodybuilding.com/showthread.php?t=750551

Unless you've been seriously lifting for a significant amount of time and can justify what you do and why you do it, trying to come up with your own program isn't going to get you anywhere.

 

[md3sign]

Whoa there, easy on the supplement recommendations. Nitro Tech??? Why don't you just recommend BSN while you're at it. $50+ for a 4lbs of WPI is about as outrageous as it gets.

If you're opposed to creatine, whey, or casein (for no logical reason whatsoever), then you might as well stop red meat and drinking milk, because that's where the stuff is found.

NO booster products are useless by themselves and they haven't been proven to do anything even as part of a stack other than produce a pump that wears off as quickly as it comes.

And why on earth would you be taking IGF???

If you're going to add supplements to that diet, you only need 3 things:

1) A good multivitamin. There are tons of brands. GNC MegaMen, NOW Adam, hell you could even get Centrums and be ok. $30 for 2-3 month supply.

2) Fish oil. EFAs are necessary for countless functions and benefits and fish oil caps are the best way. $7-8 for a 2-3 month supply.

3) Whey protein. Lots of brands, ON whey is the top seller in the world. It's cheap, tastes great, and is primarily WPI over WPC (digests easier). $30 for a 5lb tub, enough for 1-2 months.

Beyond that you can get creatine, BCAAs, antioxidants, the list goes on. But those are the required basics.

Still, this will pretty much have you covered:

- oats/whole wheat bread
- potatoes
- whole eggs
- red meat
- white meat
- fish
- milk
- as much fruits and veggies and you can get

I swear I'm >< close to just making a thread with all the stuff I've been writing at work the past few days. Anyone up for a new sticky?