Trying to take my bodybuilding to the next level.

  • Posted by a hidden member.
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    Jan 19, 2011 5:01 AM GMT
    Here's the deal. I've been workin out a little more than four years and I really want to get above 180lbs this year. I'm only about 178lbs and I feel like I'm killing myself everyweek whether its from the workouts or continuously forcing food in my stomach (but mostly the food part).

    I've been reading online about how I should only work each body part with 3-4 exercises, especially because I'm an ectomorph. I do about 5 exercises each bodypart so will dropping an exercise make any difference? What about other advice?

    And please don't tell me to simply eat more, you're not helping. I need something specific and I'm not talking about the usual eat chicken, steak, eggs stuff. I already do that.
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    Jan 19, 2011 5:22 AM GMT
    I always get the same reaction when I say this, but I'll say it anyway.

    1) When was the last time you took two weeks off from the gym?

    2) If you lift more than 4 days / week, have you ever considered working out with less frequency for a month to see what happens?
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    Jan 19, 2011 5:35 AM GMT
    Yeah, I'd lose muscle if I worked out less frequently.
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    Jan 19, 2011 5:36 AM GMT
    Don't forget to keep up on your sleep. Bedtime is primetime for building muscle. Make sure you eat a decent sized portion before you go to bed too. (No sense starving your body when it's trying to repair, and it usually helps me sleep too.)

    Also, as for food, try eating things high in carbs too. If you only eat things high in protein, you'll probably fall short on your calorie needs. (i.e. Doritos are cheap and fill in calories nicely...)
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    Jan 19, 2011 5:37 AM GMT
    Natural_Brand saidYeah, I'd lose muscle if I worked out less frequently.


    So you've tried it, and observed that?
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    Jan 19, 2011 6:00 AM GMT
    Hey Joe, I'm definitely up on my sleep (I'm about to go to bed now). I eat 6-7 meals a day. Today I'm only getting about 4100 cals. Every one of my meals I try to get good even amount of protein, carbs, and fat.

    Yep iguana, I remember when I could only work out 3-4 times a week because of my school schedule during the summer before last and I dropped down to 168lbs when I was normally about 172lbs (I keep a log, haha).
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    Jan 19, 2011 6:07 AM GMT
    Natural_Brand said......continuously forcing food in my stomach (but mostly the food part).



    Is that healthy?
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    Jan 19, 2011 6:13 AM GMT
    I think it's time to upgrade to more calorie-dense food.
  • wkout37

    Posts: 21

    Jan 19, 2011 6:13 AM GMT
    sundayswim said
    Natural_Brand said......continuously forcing food in my stomach (but mostly the food part).



    Is that healthy?


    Actually the question would be is that attractive? Bodybuilders are gross, sorry man but I am being honest.
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    Jan 19, 2011 6:19 AM GMT
    Natural_Brand saidYeah, I'd lose muscle if I worked out less frequently.


    the way you think is the reason u are not growing.

    if you took a break . revamped. while keeping a solid diet.. u would grow. its not miracle its the way the body works.. the human body will adapt . plateau. some faster then others. so a change will do u good
  • BoostToChase

    Posts: 103

    Jan 19, 2011 6:45 AM GMT
    I have been able to put on a rolling average of about five pounds in about 3 weeks by eating first thing in the morning, getting ~ 4000 calories a day, and hitting the gym 3-4 times a week.

    All this at the behest of an article a friend scanned for me suggests 2 breakfasts. The first containing ~200-300 cals in simple sugars and whey protein combined. Then the second breakfast ~30 minutes later (enough time to sh*t, shower, shave) is where you get complex carbs and lots of protein 450 cals - 550 cals.

    Also, the article mentions BCAAs as a particular thing of interest. (Speaking to the same effect as MuchMoreThanMuscle)
    Article suggests 10-15 grams in the morning, pre workout, mid, and post. I'd say just breakfast and post workout is fine... (The whey powder I use has BCAAs already, but you can of course get them as isolated supplements).

    The article is from muscle and fitness magazine.
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    Jan 19, 2011 3:10 PM GMT
    Here is what I'd suggest:

    1. Try the BCAA's they will help protect against loss of lean muscle mass
    2. By enough sleep, that means 8 hours plus a night. Muscle growth happens when you are recovering NOT while you are in the gym.
    3. 4100 calories a day and an ectomorph....probably not enough. When I was bulking for my show I was eating 5000 plus a day and I LOST body fat.
    4. If you are an ectomorph your body burns calories like crazy so additional exercise just makes it burn more so, I'd suggest cutting down to four heavy work sets (after a couple light warm up sets). Total sets might be more than what you are doing now but focus on only four HEAVY ones. If you want to put on muscle you've got to push yourself to do more weight.
    5. If you work out alone, find a training partner who is as strong or stronger than you to push you
    6. Try only training each body part ONCE per week as heavy as you can. This will allow you to get into the gym, blast it out and get out and start the recovery phase. Sometimes less is more.

    Happy Training!
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    Jan 19, 2011 3:26 PM GMT
    Stop working out so hard. Gains are made when your body is at rest, healing from the last workout.
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    Jan 19, 2011 9:32 PM GMT
    Lots of great advice here.

    Ectomorph also.

    When I was bodybuilding, never took pics (not a pic guy), I was not able to get past 180# until I lowered my workout days to 3 x a week (no joke) at 4500 calories a day, then I got to 203#.

    You are probably over training like myself and many ectomorphs do.

    Though you look great now.

  • justinlee86

    Posts: 501

    Jan 19, 2011 9:38 PM GMT
    iguanaSF saidI always get the same reaction when I say this, but I'll say it anyway.

    1) When was the last time you took two weeks off from the gym?

    2) If you lift more than 4 days / week, have you ever considered working out with less frequency for a month to see what happens?



    I like to take off a few weeks...well a week every so often and its insane how much i grow during those or that week.
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    Jan 19, 2011 10:15 PM GMT
    justinlee86 said
    iguanaSF saidI always get the same reaction when I say this, but I'll say it anyway.

    1) When was the last time you took two weeks off from the gym?

    2) If you lift more than 4 days / week, have you ever considered working out with less frequency for a month to see what happens?



    I like to take off a few weeks...well a week every so often and its insane how much i grow during those or that week.
    +1
    I haven't worked out in almost two weeks.
    The motivation is there (like duh, I have my own gym) but my body said rest, so I did.
  • Posted by a hidden member.
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    Jan 23, 2011 4:18 PM GMT
    Try this site, their stuff really works!

    http://fatloss-diets.net/articles/why-weight-lifting-is-an-exercise-that-delivers-top-health-benefits/
    icon_eek.gif
  • Posted by a hidden member.
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    Jan 24, 2011 4:51 AM GMT
    I'll try going down one day to working out three times a week since that's all my school and work schedule will allow now anyway. The only thing is I seperate my workouts by having a chest, back, shoulder, and leg day. I'll give it enough time and see how things go though.
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    Jan 24, 2011 4:02 PM GMT
    Alot of good comments on building a better body.

    I'm working right now (since May 2010) on returning to bodybuilding. Planning a spring 2012 contest. It's been tough getting back into the 5-6 day routines with some splity day workouts. Plus, the diet and supplement programs. Some days I just don't feel like eating but got to plug away at it. Same way in the gym - don't feel like going but it gets better once I'm in the gym.

    I ask myself, "How bad do I want?" And my question to myself "BAD. So I get the alpha male aggressiveness in me going and focus on my bodybuilding goals.
  • massbuildah

    Posts: 276

    Jan 24, 2011 4:14 PM GMT
    MuchMoreThanMuscle saidHave you looked into incorporating some powerlifting exercises? That helped me put on some thickness and size. Also maybe get some branch chain amino acids. I have been reading some good things about them and am waiting for my order to arrive.


    Exactly right!

    Drop your routine to only one bodypart per day:
    Chest
    Back
    legs
    arms
    shoulders
    Throw in abs whenever you like,

    Definitely incorporate the powerlifting moves if you aren't already.
    Deadlifts are supreme for building all over size, ditto squats....

    Make sure you're getting your pre and post workouts supplements (protein, glutamine, creatine, bcaa's, etc). Post workout nutrition is essential.

    Definitely get and keep those calories up....

    Bodybuilding.com has a TON of usefull workouts for whatever you are looking for. As far as size/strength goes, I recommend the 5x5 workout I found there, I loved it, I did it last year and I'm doing it again right now!