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-- The Pumping Iron Thread
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So what's the deal with the nickname? Either your big, fat, ugly and occupied with great knowledge or your here to mack the women

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Originally posted by thesauce23 absolutely on point. this exercise rocks, and the more you do it properly, the more enjoyable it is. shoulders are the best and most fun workout by far

not sure if anyone's posted but basic shoulder press works all three delts. Dumbells even better.

So many ppl do isolation exercises and take forever to finish workouts. Shoulder presses, leg and bench presses, squats and deadlifts, calf raises, pull ups, seated row.. you get my drift. They work so many different body parts and are great for symmetry.

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Originally posted by bigfatandugly ravist- there are alot of things that someone who competes competitively as a bodybuilder has an incredible amount of knowledge regarding, especially when it comes to water manipulation, g.i manipulation/ timings and macronutritent manipuation that even the most experienced nutritionists dont know about/ have heard about. this is kinda like where we excel as a group in our knowledge of the human body and how it works. and not to say anything negative about nutritionists- god bless nutritionists- they do alot of good things and offer alot of people sound advise regarding dietary issues and heathy living guidlines that alot of people would otherwise know nothing about, so i have to give props to them and give them nothing but respect. KM- i live in the G.T.A. there is a show i am currently prepping myself for (provincials), but that isnt where my heart is at anymore- so instead i have begun prepping some guys for some shows this summer- i find there is no better feeling in the world than having the guys im helping call me and i can hear the excitment in thier voices when they talk about thier prep and how they are progressing, and seeing them change from week to week and watch them grow and develope, not just as bodybuilders but as people. i hope/ know them seeing how i conduct myself as a person, not just in the sport, but outside of it will rub off on them and they'll be good representatives for our lifestyle, and not the cocky, arrogant type you see sometimes that gives us all a bad name. this is truely where it is at for me- trophies mean nothing to me- i find that pales in comparison to knowing you have made a positive impact in someones life, and you only hope that they pass it on in whatever they do. thats why im here now, it atkes me forever to type out what i do write here as i can only type with 2 fingers and always hit the wrong keys cause the keys are so small and my fingers are too big, but i dont mind it as long as i know im helping someone. in live, you get what you give. i have been blessed with much in life and the ability to help others, so it is an honor for me to be able to help you all as best i can. i dont believe we have ever met, not been introduced more to the point. i have trained at strictly (a.j was kind enough to give me a membership) and enjoyed the atmosphere- no attitude, just good people for the most part. BFU

Interesting, small world, I have a few friends going into their first show very soon, curious, we probably know the same people in our circle of friends, etc.

Are you still taking on clients? I was thinking about doing a show myself.

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Originally posted by bigfatandugly this is truely where it is at for me- trophies mean nothing to me- i find that pales in comparison to knowing you have made a positive impact in someones life, and you only hope that they pass it on in whatever they do. BFU

Positive impact is such an awesome feeling. I joke about being a positive influence with people at work and friends at the gym, but it truly is one of the best feelings in the world.

Not now, but sometime in the near future, I would like to switch careers completely, into the fitness industry.

Do you still work out at Strictly?

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Originally posted by bigfatandugly next time you find yourself in a position to make weight, try something like this- it will be alot easier, and alot more effective.... the body is a very funny mechanism in that it is very set in its ways- it will always resist change. this is especially true when wanting to drop water- the body will do whatever it has to to resist losing its water. the more you try to force your body to drop its water, the more it will hold onto it, actually making the process incredibly difficult. so, what to do? well instead of denying your body water and forcing it to expel it, overload it with water. see, instead of fighting your body, use it's want to stay in a state of stasis to your advantage and consume an excess of water. in the week before your next tourny start ramping up your water intake. start at 4 liters a day, increasing the amount of water you take in by two liters a day until you hit 12 liters a day. why? well, when you flood your body with water, it has to go somewhere so it causes you to go to the bathroom alot to get rid of it. now what your going to do is 36 hours before your weigh in your going to stop drinking water altogether. now you have a perfect senario for water loss- your body thinks that there is another 12 liters coming that day and it will keep creating room for it by continuing to release it, but you wont be taking an in- see where this is headed? your body doesnt know there is no more water coming and it keeps expelling it, wanting to make room for the water you are not going to give it. end result? you end up several pounds lighter than you normally would than by restricting its intake. a further tip i can give you is to load sodium in the week before you load your water. take in up to 4 grams of sodium a day using soup broth. why? sodium causes the body to hold water. the more water the body holds, the more it wants to get rid of it- but it can't- its got the sodium holding all this water in it. do this thru the last week until the day you drop your water completely. drop your sodium to 0 as well. all the water your body is holding from the sodium will be expelled as well, leaving you bone dry without the need for saunas and garbage bags. work with your body, not agianst it and it will pay dividends. i know you didnt ask for advise, but i hope in some small way this helps you drop water effortlessly the next time you find yourself over weight to make your class as said before, without sweating it out (thus losing your electrolyic balance) and using water depravation. substituting fats for carbohydrates as your energy source in the last week will also help you expel any water you have as carbs will make you hold water as well. hope this helps. BFU

what is your advice on someone who has an ectomorph body and wants to add bulk in shortest time possible? i know ectomorphs have high metabolisms but id like to know wats the perfect workout routine including how many exercises per muscle group, how often, and what days do i work on each muscle?

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Originally posted by Ravist what is your advice on someone who has an ectomorph body and wants to add bulk in shortest time possible? i know ectomorphs have high metabolisms but id like to know wats the perfect workout routine including how many exercises per muscle group, how often, and what days do i work on each muscle?

You gotta eat like a bear, lift heavy and focus on compound exercises (Bench, Squat, Deadlift, Rows, Militery Press.. ect)

im doing all that i just want detailed advice like maybe im missing something in the way i workout

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Originally posted by Ravist im doing all that i just want detailed advice like maybe im missing something in the way i workout

IMO, you should limit your workout to 3 exercises per muscle group. Limit your time at the gym to 1 hr per session. Any longer and your body can start to burn the muscle mass you are working so hard to get. You should eat directly after weight training with carbs and protein. I use whey protein after a workout because it is fast digesting.

Only work each muscle group once a week (not including abs)

Go heavy and give your all in each set. You should have a workout partner spot you (especially for legs and chest)

well i workout till my muscles have no power till im weak, is that considered too much? and i did protein a while back i dont wanna continue doing it over an extended period of time because apparently its bad for the liver, i always have a spotter for chest, legs you dont need a partner so much because of the machines i have at my gym and i do workout each muscle group once a week day 1 - arms, day 2 - back, day 3 - legs, day 4 - Chest, day 5 - shoulders thats an example of my routine

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Originally posted by Ravist well i workout till my muscles have no power till im weak, is that considered too much? and i did protein a while back i dont wanna continue doing it over an extended period of time because apparently its bad for the liver, i always have a spotter for chest, legs you dont need a partner so much because of the machines i have at my gym and i do workout each muscle group once a week day 1 - arms, day 2 - back, day 3 - legs, day 4 - Chest, day 5 - shoulders thats an example of my routine

I am just suggesting that you might have too many exercises in your routine.

For example... what can you squat? Free-standing? and how many reps/sets do you do?

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Originally posted by Killah Monkey Only work each muscle group once a week (not including abs)

There are long debates on this topic, from all the reading that i did. I came to the conclusion that it is more effective to work your muscles 2 -3 times a week.

Here are some interesting discusions on the topic.

Part 1

Part 2

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Originally posted by m2j I work out regularly too... well as regularly as work,etc. allows me to. I try to go 3 times a week... I'll post my routine later; right now I'm late for a meeting

whoa... totally forgot about this.

well, essentially I go every other day with one day of rest in between.

day 1 - chest + triceps
day 2 - back + biceps
day 3 - legs + shoulders

right now, I don't really have a hardcore routine with separate muscle groups, etc. as some of you do. I just do different exercises each time as I see/feel I need that particular day or week. And so far I've seen some fairly good results.
However, I'm currently reading a book on training, and I may start to use some of the routines they suggest so I get even more results from the work I'm putting in.


For those of you that have crazy long and intense routines... how many of you actually honestly keep up with them? :P

oh and also a question:

I'm reading a book on this, but if anyone has the quick answer it'd be nice to hear now instead of in a week or so when i get to the book...


right now my right arm is weaker than left arm... largely due to heavy lifting at work. how does one even them out? do more reps/use heavier weights with the weaker arm?

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Originally posted by m2j oh and also a question: I'm reading a book on this, but if anyone has the quick answer it'd be nice to hear now instead of in a week or so when i get to the book... right now my right arm is weaker than left arm... largely due to heavy lifting at work. how does one even them out? do more reps/use heavier weights with the weaker arm?

do more reps with the weaker arm, say 10 on one do 12 on the other

i dono if you should do isolating exercises, why dont you just do heavy rowing or pull ups.. eventualy your arm strengh will catch up.

10 - 12 reps is for muscle building, if you are trying to get stronger you have to do something like 4 -6 reps

Anyway my favorite type of split is something like this.

Mon: Legs
Tue: Chest/Back/Shoulders
Wed:Off
Thursday: Legs / Shoulders
Friday: Chest / back (if you want some arms)
Satruday/Sunday off

for my back and chest days i like to do antagonist training. So one set back, rest, then one set chest, and do it like that for every 2 excersices. If you want high intensity then dont rest between each superset, you will sweat like a pig and feel a sick pump.

lots of disinformation here, realize its just people trying to help. Rep range, isolation exercises, drop sets, frequency, duration, etc, all can be debated to death.

Set your goals, find what works for you, and switch it up when it stop working to break past those training barriers.

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Originally posted by _EuG_ Anyway my favorite type of split is something like this. Mon: Legs Tue: Chest/Back/Shoulders Wed:Off Thursday: Legs / Shoulders Friday: Chest / back (if you want some arms) Satruday/Sunday off for my back and chest days i like to do antagonist training. So one set back, rest, then one set chest, and do it like that for every 2 excersices. If you want high intensity then dont rest between each superset, you will sweat like a pig and feel a sick pump.

Chest, back, and shoulders under an hour, max intensity? I dont know, seems like a lot unless you are doing a double split.

Again, so long as it works for you. Plus arms optional?

Ye switch routines every 2 weeks. At least rotate exercises and rest periods.

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Originally posted by ChrisD Chest, back, and shoulders under an hour, max intensity? I dont know, seems like a lot unless you are doing a double split. Again, so long as it works for you. Plus arms optional?

Ur arms get enought work during chest / back, if you are a skinny dude who is trying to put on as much mass as possible, it is not so efficent to do isolation exercises. Instead of wasting a whole day on arms you can do another day of compound Rows / Bench days. What puts on more mucsle? a bench pressing movement or curls??? lol

This routine i was following earlier this year.

Had the tuesday like this.

Flat Bench 4 sets 8 reps
Bent Over Rows 4 sets 8 reps
Militery Press 4 sets 8 reps
Incline dumbell press 3 sets 10 reps
Seated Cable Rows 3 sets 10 reps
Lateral Raises 3 sets 10 reps

Yes, this will take over an hour but i found that it worked well for me. It is very difficult and takes alot of effort and concentration, but a work out is supposed to be challanging and a shock to the body.

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Originally posted by ChrisD Chest, back, and shoulders under an hour, max intensity? I dont know, seems like a lot unless you are doing a double split. Again, so long as it works for you. Plus arms optional?

Agree...!

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Originally posted by _EuG_ There are long debates on this topic, from all the reading that i did. I came to the conclusion that it is more effective to work your muscles 2 -3 times a week.

It is just with my experience that when I am building, it takes 3-4 days or more to recover fully when you work that specific muscle group.

I will read up on the link you posted though

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Originally posted by geroin do more reps with the weaker arm, say 10 on one do 12 on the other

hmm... yea I try to do that now... but my right arm just can't keep up with the left. so should I be doing less reps on my stronger (left) arm and do more with the right until its caught up?

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Originally posted by _EuG_ i dono if you should do isolating exercises, why dont you just do heavy rowing or pull ups.. eventualy your arm strengh will catch up. 10 - 12 reps is for muscle building, if you are trying to get stronger you have to do something like 4 -6 reps

yea, a few people suggested that instead of curling dumbbells, I should use the barbells, etc. and they will eventually even out. which I try to do, but there are some exercise i still really like doing with the dumbbells.

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Originally posted by Ravist well i workout till my muscles have no power till im weak, is that considered too much? and i did protein a while back i dont wanna continue doing it over an extended period of time because apparently its bad for the liver, i always have a spotter for chest, legs you dont need a partner so much because of the machines i have at my gym and i do workout each muscle group once a week day 1 - arms, day 2 - back, day 3 - legs, day 4 - Chest, day 5 - shoulders thats an example of my routine

If you want to become a bodybuilder your on the right track with the routine. Working out one muscle group a day gives high potential, power & intensity to the muscle occupied. This way you also give your other muscles rest. Switch up the routine by exercising shoulders on the second day, fourth day back and fifth day chest. Never ever start a routine without working your arms on the first day because your bound to injuries quickier than you think. Logically speaking you lift, pull & push in all exercises rather it's a shoulder, back or chest routine. It's imperative that you give your arms a proper pump.
If you come to the gym and release all tension and power on the muscle and you feel exhausted after than there's no problem. But if your feeling weak than reevaluate your training routine. Cut down on the reps or sets. Experiment with your body first. See what it desires and feels best for it. Remember, where the mind goes the body follows

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Originally posted by m2j hmm... yea I try to do that now... but my right arm just can't keep up with the left. so should I be doing less reps on my stronger (left) arm and do more with the right until its caught up? yea, a few people suggested that instead of curling dumbbells, I should use the barbells, etc. and they will eventually even out. which I try to do, but there are some exercise i still really like doing with the dumbbells.

Honestly, in the long run they might or might not even out. I tried the different techniques and it was no use. I guess it depends on the genetics. When I make a arms pose with both hands for the normal eye you cant tell a single difference but I know myself that my left hand will be always a half centimetre shorter in circumference. Come to think of it the difference between both arms is practically invisible.

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Originally posted by bluE_Neon Honestly, in the long run they might or might not even out. I tried the different techniques and it was no use. I guess it depends on the genetics. When I make a arms pose with both hands for the normal eye you cant tell a single difference but I know myself that my left hand will be always a half centimetre shorter in circumference. Come to think of it the difference between both arms is practically invisible.

Yea, in appearance mine look almost identical as well.

But I was concerned about the strength difference. I want both my arms to be at the same strength level.

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