Q and A of any bodybuilding /fitness . checked daily .ask away

  • Posted by a hidden member.
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    Jul 09, 2010 10:49 AM GMT
    i totally understand how people are intimadated and also scared to ask a question and then when they do no one answers on the forum. well i been in the buisness for years and also very knowlegable and also know alot of people in the buisness. so go ahead ask the questions and will answer. I will be honest and forth right though so be aware.

    hope this helps gang cause i know people have questions just dont know where to ask !

    best supplement tip i can give is ....

    FOOD ..90% of the people i know are undereating . how do i know . they say they havent lost any weight or gained .

    U cant out train a bad diet.

    spence
  • Posted by a hidden member.
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    Jul 09, 2010 1:56 PM GMT
    Is it true that groping your workout partner's muscles while he lifts will motivate him to lift harder?
  • Posted by a hidden member.
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    Jul 09, 2010 10:40 PM GMT
    funny well played.
    and no it might cause injury ...requires focus when lifting

    but seriously i know its fustrating out there. and i want one log where people can go and get a wealth of knowledge without reading all the posts ...so post up dont be shy



    spence
  • Posted by a hidden member.
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    Jul 09, 2010 11:02 PM GMT
    since everyone is quiet ....



    question 1 ...what if i have no gym?




    1. trx workout
    http://www.fitnessanywhere.com/

    2. Insanity workout . or p90x workout
    http://www.extremefitnessresults.com/

    3.turbulence training
    http://www.fitwatch.com/ebooks/Turbulence_Training_4-Week_BWW_FitWatch.pdf

    4. also go on craigslist or a used sports store and u can buy a kettlebell for 10 to 25 dollars and they are very efffective . and i got some kettle bell resources as well PM me. u can also get p90x or insanity workout on dvd. or pm me..there are other ways icon_twisted.gif

    5. not to mention gettin a band the stretchy kind at walmart for 10.00 but i know of very cheap ways to get set up in a house and be effective.

    If was me i would go kettlebell way . u just need couple of them and cheap


    spence

    *******************

    anymore questions ?


  • Posted by a hidden member.
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    Jul 09, 2010 11:08 PM GMT
    I dont know what this exercise is ..HELP ME




    Here u got data bases of exercises .


    http://www.bodybuilding.com/exercises/ (this one is good cause they rate them)

    http://www.muscleinferno.com/

    http://www.criticalbench.com/exercises/exercises.htm (nice layout of the body so u can learn and pick

    http://www.exercisedb.com/ (all types of training )


    there u go ...hope this helps ! PM if u cant find the exercise


    spence
  • Posted by a hidden member.
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    Jul 11, 2010 2:02 AM GMT
    I only have 30-40 min in gym, i only have my lunch hour what can i do ?
    I don't have time to workout , now what?


    here u go !!

    monday and wed

    Squats 3x15
    Military press 3x15
    Deadlifts 3x10
    Bicep curls barbell 3x20-25
    Tricep xtention 3x20-25


    Friday
    Bench press
    Pullups 3x failure
    Calf raises 3xfailure
    Dips 3x failure
    Ab work (pick 3 ab exercises)
    3xfailure
    if u can do weighed ab exercises even better (ie . decline weighted ab crunch)

    this is a very basic workout. but just grab an barbell and do it . barbell is 45 pounds . so start there so u get ur form down and then build up trying to add weight each time . you are in the gym for you ..besides that u will advance quickly and you will thank me . these are the core of bodybuilding and then you can move on to greater things ..

    Why does this work? You are doing the best bang for your buck . Its all compound movements. Hence will be able to pack on the size. get a firm core. and also make killer gains. u want to make sure your eating enuf to ...

    spence PM me if any questions
  • Posted by a hidden member.
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    Jul 11, 2010 2:06 AM GMT
    Well, seeing as I have no idea what you look like...how can I trust that you're an expert?

    Super-hot shredded guy, I'll take his advice. "NO PHOTOS" doesn't inspire a ton of trust.

    You're probably obese. Not just obese, Maury Povich-obese. Like, I'd be grossed out, but I'd still probably touch your stomach out of curiosity.
  • Posted by a hidden member.
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    Jul 11, 2010 2:40 AM GMT
    hahahah touche and thats fine . its kewl . It doesnt matter to me if u trust me or not . I'm merely here to offer advice from my knowledge.. but to answer your question..

    who am i and why me . (am i super buff? meh..do i know my shyt ..yes.)

    feel free to check my words . i dont say things lightly .

    I'm the gym guy that would train people and was 180 pounds . and let myself go . I now am 5'6 155 pounds (in a contest right now so slimmed down) . I will get pics sure. not issue for me but again if u wanna question it just check out if what i say is truth or not .Going for my ace certification. been around teh block in weightlifting and fitness arena . again thanks for at least posting .


    there u go posted 2 pics for yas !
  • Posted by a hidden member.
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    Jul 11, 2010 3:04 AM GMT
    I have real bad shoulders ...Shoulder dislocations now what? I need shoulder rehab ..


    Shoulder rehab...

    http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf

    http://www2.massgeneral.org/sports/protocols/Strength Training for the shoulder.pdf

    http://www.youtube.com/watch?v=dNilld58tks

    Is there supplements i can take?

    Sure there is ..

    Fish oil would be grand... 5 to 8 g is great
    or
    Animal flex ..excellent product .

    best product hands down but expensive ...

    Super Cissus RX . usplabs



    there u go hope it helps


    spence
  • Posted by a hidden member.
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    Jul 11, 2010 3:16 AM GMT
    Are supplements really a waste of money like I hear they are?

    I about to take a NO supplement back up again but I weary of forking over insane amounts of cash again.

  • Posted by a hidden member.
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    Jul 11, 2010 3:27 AM GMT
    Ricovelas saidAre supplements really a waste of money like I hear they are?

    I about to take a NO supplement back up again but I weary of forking over insane amounts of cash again.



    which one nd most supps are a waste of money . remember supps only do about 5 % .

    indeed it enhances blood flow to area's of muscle (vigra ) but its not necessary at all . myself i have never used it nor will i . i prefer to do it as natural as possible.
    I would rather a hour have a protein and carb meal and then one supp i take is
    Jack3d by usplabs (energy wise) . Then hit the gym HARD . but look at the professionals of the past they survived on food and food only .

    only other supp that is worth its weight in gold is creatine. fancy or not . but standard creatine monohydrate works just as well .

    which brand is the NO and also how much is it ..

    ur goals are what?


    best supplement : FOOD ....

    not just food but meal timing ..yes i said it . there are certain times u should eat and it would produce best result. no im not just talking every two - three hours ...


    hope this helps and if u want specific supps (good or not ) let me know i done quite a bit of them .


    spence


    ****** edit ******

    things all lifters should take reguardless of their level ( i dont consider these supps these are basics of healthy bones and joints)

    1. BCAA ..bulk chain amino acids--before and after workout - recovery prevents DOMS ..delay onset muscle soreness
    2. whey protein-- to get that protein so muscle can grow
    3. Vitamin C - general health ..very important if on roids as well
    4.Fish oil ----for joints/ also high doses aid in weightloss
    5. Joint care
  • Posted by a hidden member.
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    Jul 11, 2010 9:21 AM GMT
    nice that you are doing this, but why not just answer the questions as they come up?

    (Btw the advice you gave on supplements is exactly the same as that given me by a friend who coaches one of the top UK track and field athletes who went to the Olympics... whey protein, creatine, "general health vitamin pill". The rest is not worth the time)
  • Posted by a hidden member.
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    Jul 11, 2010 6:06 PM GMT
    In general I like where I'm at. I'm trying to work on bigger arms and reduce the fat around my thighs but overall i'm happy now.

    I'm just needing to remember to drink COPIOUS amounts of water.

  • Posted by a hidden member.
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    Jul 11, 2010 6:22 PM GMT
    Why didnt you simply ask "Ask any question about bodybuilding/fitness?"
  • UncleverName

    Posts: 741

    Jul 11, 2010 6:41 PM GMT
    Hey, can you actually post links?

    If you highlight your links, then hit the URL button when putting a post, it will make them clickable. But...
    The ... in the url's you did post means they've been abbreviated, and I can't find them anyways (even with copying them and pasting them into the url spot in my browser).

    newbie2bb saidI have real bad shoulders ...Shoulder dislocations now what? I need shoulder rehab ..


    Shoulder rehab...


    http://www.irongarmx.net/Articles/7_...f_solution.pdf
    (this book was all i did in rehab . i mean my physical therapist was like how do u know all this lol )

    http://www2.massgeneral.org/sports/p...20shoulder.pdf


    http://tnation.tmuscle.com/free_onli...der_mobility_1

    http://www.youtube.com/watch?v=dNilld58tks (this one rocks..always always do )


    Is there supplements i can take?

    Sure there is ..

    Fish oil would be grand... 5 to 8 g is great
    or
    Animal flex ..excellent product .

    best product hands down but expensive ...

    Super Cissus RX . usplabs



    there u go hope it helps


    spence
  • Moishendlishu...

    Posts: 435

    Jul 11, 2010 7:00 PM GMT
    NO Explode is the pre workout drink I take. I was going cleaner with Beverly's Uplift, but I think the Creatine was helping me, and also the muscle soreness relievers so I'm going back to it.

    Ok, so my questions.

    I am trying to bulk. I don't however want to become fat and lose all the tone I have right now. I eat a lot, and fairly healthy (eat out too much and aware of it) but I recently saw a nutritionist who told me that too much protein is actually really bad for you. What are the recommendations to be gaining weight and mass without adding on the extra fat for cutting later? ( I workout 5 days a week, split between body parts and sometimes a day of just abs)

    I also take Isopure Mass after my workouts for gaining. Clean source of whey isolate I believe, 600 calories, 55 grams of protein per serving size (6 scoops) Is that a useless supplement that I'm wasting money on?

    _______________


    I grew fast, have scoliosis, bad knees, and misaligned shoulders. I've found incline chest to really hurt my shoulders on the bench and not much better with dumbells. What exercises can I do to increase that area of my body without all the pain in my shoulders?

    I've also found fly's are just not effective. Cable crossovers are pretty good but my shoulder goes kinda outta socket, any other exercises for building up the crevice between the pecs and making them connect? Same problem with decline. About the only bench press exercise I can do without major shoulder issues is regular bench.

    Same questions for butt and legs. Can't seem to do squats. Can do deadlifts, but not as high as I should be on the weight. Are there other exercises you recommend that target these problem areas for people with bad joints?
  • Posted by a hidden member.
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    Jul 12, 2010 1:38 AM GMT
    Lostboy saidnice that you are doing this, but why not just answer the questions as they come up?

    (Btw the advice you gave on supplements is exactly the same as that given me by a friend who coaches one of the top UK track and field athletes who went to the Olympics... whey protein, creatine, "general health vitamin pill". The rest is not worth the time)


    thanks man i appreciate the support
    and i totally forgot just a multi vitamin LOL ...i do take it lol just one of those things always been there right with my flinstone vitamins .

    reasons for this

    1. some people dont know where to post or shy
    2. some people would find the info all in one place . or wanna learn kinda like a all in one book u know .


    but thanks man .
  • Posted by a hidden member.
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    Jul 12, 2010 1:49 AM GMT
    Is everyone capable of having a six pack or is it somewhat genetic?

    What's the larger factor, diet, training, or genetics?
  • B71115

    Posts: 482

    Jul 12, 2010 1:55 AM GMT
    sexyactionnick saidWell, seeing as I have no idea what you look like...how can I trust that you're an expert?

    Super-hot shredded guy, I'll take his advice. "NO PHOTOS" doesn't inspire a ton of trust.

    You're probably obese. Not just obese, Maury Povich-obese. Like, I'd be grossed out, but I'd still probably touch your stomach out of curiosity.


    When did Maury pork up? What is Connie doing about this?
  • Posted by a hidden member.
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    Jul 12, 2010 2:00 AM GMT
    hey sorry shoulder routines included links now . thanks for telling me had no idea
  • Posted by a hidden member.
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    Jul 12, 2010 2:09 AM GMT
    ShadyJ saidIs everyone capable of having a six pack or is it somewhat genetic?

    What's the larger factor, diet, training, or genetics?


    excellent question honestly ...

    For men this comes out to be a body fat level below 10% body fat and for women below 13%. Typically, guys that have a well defined "six pack" hover at around 6-7% body fat and women at 11-12%.

    A great diet consisting of 40% carbs, 40% proteins, and 20% good fats works best for the purposes of losing body fat

    Abs are built in the kitchen honestly. Sure u can bring them out a bit more defined . doing weighted abs exercies . but the stomach and lower back is hardest to lose fat from in a guy . so relatively low bodyfat is the key. Now everyone has a 4 pack ...the coveted 6 pack i have rarely seen but thats where genetics come in .

    if doing ab exercises i believe the best are weighted exercises ...

    my favorite ab exercises.

    weighted decline bench
    hanging leg raises


    abs are a mixture of diet , weights and cardio ..cardio being last cause lifting weights burn more in the long run. most bodybuilders do 30 min cardio after working out


    DIET is the key though
  • Posted by a hidden member.
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    Jul 12, 2010 2:19 AM GMT
    newbie2bb said
    ShadyJ saidIs everyone capable of having a six pack or is it somewhat genetic?

    What's the larger factor, diet, training, or genetics?


    excellent question honestly ...

    For men this comes out to be a body fat level below 10% body fat and for women below 13%. Typically, guys that have a well defined "six pack" hover at around 6-7% body fat and women at 11-12%.

    A great diet consisting of 40% carbs, 40% proteins, and 20% good fats works best for the purposes of losing body fat

    Abs are built in the kitchen honestly. Sure u can bring them out a bit more defined . doing weighted abs exercies . but the stomach and lower back is hardest to lose fat from in a guy . so relatively low bodyfat is the key. Now everyone has a 4 pack ...the coveted 6 pack i have rarely seen but thats where genetics come in .

    if doing ab exercises i believe the best are weighted exercises ...

    my favorite ab exercises.

    weighted decline bench
    hanging leg raises


    abs are a mixture of diet , weights and cardio ..cardio being last cause lifting weights burn more in the long run. most bodybuilders do 30 min cardio after working out


    DIET is the key though


    Thanks for the info, just sucks that most of my fat is on my abs, so even when I was 7%, I still had only a flat stomach. I hired a trainer now and he seems to think I can do it. I hope so, he was pretty pricey! icon_biggrin.gif
  • Posted by a hidden member.
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    Jul 12, 2010 2:44 AM GMT
    Moishendlishus saidNO Explode is the pre workout drink I take. I was going cleaner with Beverly's Uplift, but I think the Creatine was helping me, and also the muscle soreness relievers so I'm going back to it.

    Ok, so my questions.

    I am trying to bulk. I don't however want to become fat and lose all the tone I have right now. I eat a lot, and fairly healthy (eat out too much and aware of it) but I recently saw a nutritionist who told me that too much protein is actually really bad for you. What are the recommendations to be gaining weight and mass without adding on the extra fat for cutting later? ( I workout 5 days a week, split between body parts and sometimes a day of just abs)

    I also take Isopure Mass after my workouts for gaining. Clean source of whey isolate I believe, 600 calories, 55 grams of protein per serving size (6 scoops) Is that a useless supplement that I'm wasting money on?

    _______________


    I grew fast, have scoliosis, bad knees, and misaligned shoulders. I've found incline chest to really hurt my shoulders on the bench and not much better with dumbells. What exercises can I do to increase that area of my body without all the pain in my shoulders?

    I've also found fly's are just not effective. Cable crossovers are pretty good but my shoulder goes kinda outta socket, any other exercises for building up the crevice between the pecs and making them connect? Same problem with decline. About the only bench press exercise I can do without major shoulder issues is regular bench.

    Same questions for butt and legs. Can't seem to do squats. Can do deadlifts, but not as high as I should be on the weight. Are there other exercises you recommend that target these problem areas for people with bad joints?


    thanks for stopping by ...now to answer the questions ..

    1. i cant really tell u how to gain the mass without knowing the basics. like height weight stats bodyfat. but answer back and i definately will tell u

    2. isopure mass. -- thats gotta be alot in money . cheaper mass alternative is this

    Power shake
    8 ounces lowfat blueberry yogurt
    1 med banana
    1 cup of milk (2 percent fat )
    ice cubes for texture (optional )
    water to then if needed

    calories 488 carbs 80g, Protein 24 ,fat 8 grams ...

    now u can add a scoop of regular whey for bigger protein intake . cheaper and healthier.

    3. Shoulder issues - take fish oil if not now . 6 to 8 grams. see how that is . also look above at posts about shoulder exercises and also started stretching them . I would also buy a bodyband to rehability the shoulders honestly the pdf i added first would be a great place to start . I have had two dislocated shoulders and I def can do the big weights now but it took me a while to rehab them to get where i am with good supplements as well for joint support. Animal flex is what i took..very cheap to buy over the web. but best is super cissus rx ...but it is expensive . once ur shoulders are in good rehab then i would move onto Hammer strength machines . but we are dealing with rehabing first so they can get strong and flexable first .

    The regular bench with a dumbbell is ok or if going to do it do it Powerlifting style for the bench.

    But i would also take some time off a week . cause i dont know if its cause ur overworked or not . cause even with the weakest of shoulders after building them up you should be ok with most bench machines. or do the bench press machine in where u push outward cause its lesser of stressing shoulder.

    Rehab that shoulder though.

    4. exercies for legs. thats a tough one honestly cause i dont know how bad ur knees are. i got one bad knee but i still will do this

    Hack squats
    Lying squat machine.

    leg extention
    leg curl

    Hip Adductor machine (these two are main ones when in rehab)
    hip abduction machine


    Most Important take home is this

    if hurting for couple of weeks if not month concentrate on higher reps lower weight to build the muscle up and then do alternative exercises. the process should be for what weights do to

    Start with bands (they will work more than u think trust) then once bands feel decent (squatting with bands even) then work your way to machine assisted (even smith machine-- i loathe but still its just for rehab so not very long ) then dumbbells then barbells


    hope this helps

    but u will find plenty of relief once fish oil and animal flex (joint support is there then rehab yourself )

    spence
  • Posted by a hidden member.
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    Jul 13, 2010 9:16 PM GMT
    Why does my neck hurt when I do strenuous physical activity? I went to an aerobics class and even that made my neck hurt.
  • Posted by a hidden member.
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    Jul 13, 2010 10:22 PM GMT
    sexyactionnick saidWhy does my neck hurt when I do strenuous physical activity? I went to an aerobics class and even that made my neck hurt.


    first of all not a doctor or a chiro ...


    however most neck pain comes from wrong sleeping with neck in bent position . so a proper pillow would be first thing i would check.

    The muscle most often involved with a stiff neck is the levator scapula which connects the neck and shoulder. i would strengthen the shoulders/traps and preform neck exercises . Yoga helps as well as make sure ur stretching if this is a chronic problem.
    also foam rolling the back and muscles near teh neck would greatly help .

    if persists over 10 days i would goto chiro or doctor