anybody into bodybuilding/powerlifting?

[IronFreak]

great to see a thread like this. everyone on here is pushing some serious weight.

I'm curious, however, what is the average time for an entire workout?
For me, its no more than 30 - 45 mins and my breaks are no more than 1 minute long.

For example, here is a break down of my shoulder day routine for yesterday:

1) Treadmill 1 mile in 7:30 mins

______Repeated for 3 sets__________________
2a) Clean and Press @ 115 lbs x 15
-Instead of resting, go straight to Barbell upright rows
2b) Barbell upright rows @ 45 lbs x 15
-Rest 45 seconds and go back to Clean and Press
-----------------------------------


______Repeated for 3 sets__________________
3a) Dumbbell side lateral raises @ 15lbs x 15
-Instead of resting, go straight to Dumbbell front lateral raises
3b) Barbell upright rows @ 15 lbs x 15
-Rest 45 seconds and go back to Dumbbell side lateral raises
-----------------------------------

______Repeated for 3 sets__________________
4a) Dumbbell shrugs @ 70lbs x 15
Go straight to barbell shoulder press
4b) Barbell shoulder press @ 65 lbs x 15
-Rest 45 seconds and go back to Dumbbell shrugs
-----------------------------------

Done

My workouts are hour tops, that usually includes 10-15 minutes of cardio.

I see why you're so sore bro! You're doing enough reps and sets for 2 days worth of workouts. Why not just ramp up with less reps for warm up, and then run a 3x3 or 3x5 at 90% 1RM? You'd get the same effect at the end of the day and be able to put 50 more pounds on the bar.

Honest question. Seems like over training to me. Unless that weight is just easy-peasy for you. No idea what your 1RM is.

I like to shock my body, I normally follow the 531 program. I'm not overly concerned about weight much anymore, don't get me wrong I push myself. I would say this was 70% max effort workout, I am trying to work on my aesthetics more, I really want my abs back. I have quite a few BB friends so I incorporate a lot of that style into my lifts. Frankly my bench sucks, I have stupid long arms, if I go heavy all the time I burn out quick. I would call this more of a pump session. I got one help of a pump too.

[Thizzelle]

I see no valid point here even still. Did you even read what a compound lift is? I dont think you did. Compound lifts work for everyone and are for everyone. I know that because healthy "normal" humans all share the same movement characteristics. It appears that you do in fact do know something, but not everything. So go ahead and read up on compound lifts anyways.

Congrats on being a 6'5 lean hulk monster of a man at 225lbs with 10% body fat if thats really true. I'd like to know your diet.

compound lift is something that involves multiple muscles. Like what I said, bench, squat, deadlift, etc. What do you think a compound lift is? I also only use free weights so that's compound right there.

all I eat is protein shakes and chicken pretty much, with some salad and fruits.

I do plyometrics 3 times a week and cardio about half an hour to an hour the other times

[scabzzzz]

compound lift is something that involves multiple muscles. Like what I said, bench, squat, deadlift, etc. What do you think a compound lift is? I also only use free weights so that's compound right there.

all I eat is protein shakes and chicken pretty much, with some salad and fruits.

I do plyometrics 3 times a week and cardio about half an hour to an hour the other times

Read about what an isolation and compound exercise is and report back. Im glad we're having this discussion, because for 10 years you've been misinformed or just confused (probably confused).

http://sportsmedicine.about.com/od/strengthtraining/a/compound_ex.htm

Since you dont like reading or searching, I'll make it easy:


"Examples of Isolation Exercises
bicep curls
tricep kickbacks
lateral raises
front raises
rope pull-downs
leg extensions
hamstring curls
calf raises

The Bottom Line
If you are interested in getting a complete, efficient and functional workout, doing predominantly compound exercises during your training is ideal. But there are times when isolating a specific muscle, muscle group or joint is necessary and recommended. If you aren't sure what is best for you, a personal trainer or athletic trainer can help locate any muscle imbalance or weakness you may have and design a program to fit your needs."

[scabzzzz]

My workouts are hour tops, that usually includes 10-15 minutes of cardio.



I like to shock my body, I normally follow the 531 program. I'm not overly concerned about weight much anymore, don't get me wrong I push myself. I would say this was 70% max effort workout, I am trying to work on my aesthetics more, I really want my abs back. I have quite a few BB friends so I incorporate a lot of that style into my lifts. Frankly my bench sucks, I have stupid long arms, if I go heavy all the time I burn out quick. I would call this more of a pump session. I got one help of a pump too.

Dawg, you are beastmode and then some. Your bench does not suck. All I can do is body weight max. Your bodyweight is a medium workout. I say thats way above average. If 225x10 is medium for you, theres no reason to think your 1RM at 95%-100% is in the 345# range on a good day. Thats fucking killer, and also almost 2X BW!

[IronFreak]

It could be better but thanks. I want to try this style of workout.....

[Thizzelle]

Read about what an isolation and compound exercise is and report back. Im glad we're having this discussion, because for 10 years you've been misinformed or just confused (probably confused).

http://sportsmedicine.about.com/od/strengthtraining/a/compound_ex.htm

Since you dont like reading or searching, I'll make it easy:


"Examples of Isolation Exercises
bicep curls
tricep kickbacks
lateral raises
front raises
rope pull-downs
leg extensions
hamstring curls
calf raises

The Bottom Line
If you are interested in getting a complete, efficient and functional workout, doing predominantly compound exercises during your training is ideal. But there are times when isolating a specific muscle, muscle group or joint is necessary and recommended. If you aren't sure what is best for you, a personal trainer or athletic trainer can help locate any muscle imbalance or weakness you may have and design a program to fit your needs."

I think you're not reading what I post right, start back from beginning and read slower. Convo over

[scabzzzz]

compound lift is something that involves multiple muscles. Like what I said, bench, squat, deadlift, etc. What do you think a compound lift is? I also only use free weights so that's compound right there.

Scratching your ass involves multiple muscles with the above mindset, so lets call it compound ay?.....

Free weights are used to isolate muscles and or a muscle group (isolation). Barbells used doing compound movements stimulate multiple muscle groups. MULTIPLE. GROUPS. Huge difference.

I guess you could always flat bench press, squat, and deadlift a free weight. My girlfriend doesnt even do that though.

Anyways, moving on.

[Thizzelle]

so bench, deadlift, squat, clean & jerks, rows, etc are not compound? I've said squat and deadlift in about every post. That's why I said please read again. Here's more to elaborate etc etc
1) Deadlifts
2) Squats
3) Bench presses
4) Overhead presses
5) Barbell rows
6) Lateral pulldowns or pull ups
7) Dips
8) Cleans
9) Snatches
etc etc

[scabzzzz]

so bench, deadlift, squat, clean & jerks, rows, etc are not compound? I've said squat and deadlift in about every post. That's why I said please read again. Here's more to elaborate etc etc
1) Deadlifts
2) Squats
3) Bench presses
4) Overhead presses
5) Barbell rows
6) Lateral pulldowns or pull ups
7) Dips
8) Cleans
9) Snatches
etc etc

Im moving on bro. Enjoy your free weight compound body isolation multi day split program. Make sure to post your gains.

[Thizzelle]

I'm maintain, lol you obviously don't know what a compound exercise is d0e

[IronFreak]

I just lift heavy stuff.......

[drumad]

I feel so stupid reading the last page

[IronJoe]

Great thread, very inspiring!! I'm heading to the gym this afternoon and thanks to you guys, now I can't wait to get in there and get sweating.


I'm 6'3", ~190lbs. I've been a runner ever since I was a kid and running is still my favorite form of exercise, but I've been lifting off and on since high school.

I've never done any sort of "powerlifting", I'm much more on the "bodybuilding" end of the spectrum. Looking good naked > Being the best at exercising for me.

My body is very sensitive to sugars/fats - I pack on midsection flab VERY easily. Last year in my prime physique, I was eating 1600-1800 net calories a day, which many of you will say is way too low, but it's the only way I can have a decent beach body (single digit body fat %). Right now I'm about 5-10lbs too flabby, haven't been trying too hard on the diet side.

Like I said I love to run, 3-5 miles every other day. I alternate lifting push/pull days, I typically don't do leg workouts because I try to save my leg muscles for the run.

I'm pretty happy with my chest, triceps, and legs (and my abs, when I can see them!). I'd like to build up my back and biceps. Very interested in the knowledge in this thread!!

[Thizzelle]

here's a powerlift video that's good

[drumad]

Great thread, very inspiring!! I'm heading to the gym this afternoon and thanks to you guys, now I can't wait to get in there and get sweating.


I'm 6'3", ~190lbs. I've been a runner ever since I was a kid and running is still my favorite form of exercise, but I've been lifting off and on since high school.

I've never done any sort of "powerlifting", I'm much more on the "bodybuilding" end of the spectrum. Looking good naked > Being the best at exercising for me.

My body is very sensitive to sugars/fats - I pack on midsection flab VERY easily. Last year in my prime physique, I was eating 1600-1800 net calories a day, which many of you will say is way too low, but it's the only way I can have a decent beach body (single digit body fat %). Right now I'm about 5-10lbs too flabby, haven't been trying too hard on the diet side.

Like I said I love to run, 3-5 miles every other day. I alternate lifting push/pull days, I typically don't do leg workouts because I try to save my leg muscles for the run.

I'm pretty happy with my chest, triceps, and legs (and my abs, when I can see them!). I'd like to build up my back and biceps. Very interested in the knowledge in this thread!!

Here's another one.

jk