Bodybuilding vs Powerlifting

[cuzza]

That routine looks solid... I don't see the issue. Some exercises could be replaced with better ones, but there's nothing complex about that.

 

[CaptainJ]

That routine looks solid... I don't see the issue. Some exercises could be replaced with better ones, but there's nothing complex about that.

Any beginner program that does not focus on squats, deadlifts, has an arms days and uses the smith machine is not a solid routine.

 

[cuzza]

Gotta disagree once again, to me squats and deadlifts are not necessary. They're damn good exercises, however you can still build leg size and your lower back with other exercises. There are many bodybuilders who do not use either of those exercises.

I don't like the smith machine but many do, and many people get results by that. I do think it's excellent for shoulder pressing however, but it's down to what people get results from...

An arms day is essential for optimum growth in my opinion.

 

[CarlitosWay]

So you're saying that machines are just as good as free weights for strength gains?

You can make strength gains in anything machine or free weights. You're body doesn't know the difference, it just knows there's a resistance and it's doing its best to move it.

Some one can work up his machine hack squats to 5 plates per side for 8 reps.

Another guy can work up his front squat to 4 plates per side for 8 reps. They're both going to have big strong legs in the end. It doesn't freakin' matter in the grand scheme of things. Unless you're a powerlifter and have to train your movements, low bar squat, deadlift and flat bar bench press for meets.

People get more proficient/stronger in specific movements they choose be it machine or free weights. Granted free weights are harder cause of the stabilizing issue.

I'm just jumping back into floord deadlifts. I got 365X2@170 lbs bw which I feel is not good for my experience level. It's cause I have to get used to the movement more/again, get technique pat down and I'll have 4pps in no time.

 

[Amazing]

You can make strength gains in anything machine or free weights. You're body doesn't know the difference, it just knows there's a resistance and it's doing its best to move it.

Some one can work up his machine hack squats to 5 plates per side for 8 reps.

Another guy can work up his front squat to 4 plates per side for 8 reps. They're both going to have big strong legs in the end. It doesn't freakin' matter in the grand scheme of things. Unless you're a powerlifter and have to train your movements, low bar squat, deadlift and flat bar bench press for meets.

People get more proficient/stronger in specific movements they choose be it machine or free weights. Granted free weights are harder cause of the stabilizing issue.

I'm just jumping back into floord deadlifts. I got 365X2@170 lbs bw which I feel is not good for my experience level. It's cause I have to get used to the movement more/again, get technique pat down and I'll have 4pps in no time.

arent stabilizers going to be a lot more involved with free weights? and are you saying doing flat bench is just for meets? that is the best chest exercise out there?

 

[CarlitosWay]

arent stabilizers going to be a lot more involved with free weights? and are you saying doing flat bench is just for meets? that is the best chest exercise out there?

One universal rule I believe in when it comes to the iron game. Is find out what works for YOU. Not everyone was built to do every freakin' exercise as intended.

My friend as an example, he naturally has big ass shoulders and his delts take over a lot in the bench press. They get fried before his tris/chest do.

He wants to bring up his chest thickness/size. Now buddy what do you suggest he should do?!?!?!

There's no generic "best" exercise. Walk into any gym and you'll see all sorts of people with different leverages. Getting into the gym and the individual experimenting with money exercises is what needs to be done. With some machine/iso work to supplement his training also, if his goal is to get as big and strong as hell.

 

[EFFORT]

These types of debates are really getting old. Powerbuilding type routines will lead the majority of guys to there goals. No point in wasting time debating something thats been solved years ago. Lets talk about important stuff like diet, being consitent, saving money on food, how to stay on track with lifestyle issues (social life, jobs) , cooking meals , eating schedules....the stuff that really matters.

 

[Amazing]

These types of debates are really getting old. Powerbuilding type routines will lead the majority of guys to there goals. No point in wasting time debating something thats been solved years ago. Lets talk about important stuff like diet, being consitent, saving money on food, how to stay on track with lifestyle issues (social life, jobs) , cooking meals , eating schedules....the stuff that really matters.

Ok, besides drinking vodka+soda+ lemon, what can I drink to get buzzed yet not get calorie avelanche?

I will sometimes eat less on days that I plan on drinking, but it still sucks because you can clearly see how it affects your physique.

 

[cuzza]

arent stabilizers going to be a lot more involved with free weights? and are you saying doing flat bench is just for meets? that is the best chest exercise out there?

A lot of people don't believe in it, including many top pros. Dorian Yates for example says it's a very poor pec exercise, and is more of an ego lift... for many, it's an injury waiting to happen. Dorian advocates low incline presses and declines for chest mass... to be honest, I'm not a bench fan, but it's each to their own.

 

[EFFORT]

Ok, besides drinking vodka+soda+ lemon, what can I drink to get buzzed yet not get calorie avelanche?

I will sometimes eat less on days that I plan on drinking, but it still sucks because you can clearly see how it affects your physique.

The first step is to figure out what it is your trying to accomplish. Then write out a diet with specific meal times/food choices and quantities for each day of the week. Once this is figured out then we can plug in deviations for drinking, cheat meals, etc.

 

[Colossus]

Guys respectfully, this is weight training. Not particle physics.

If you want to focus on size and symmetry, do more volume, rep variety, and some isolation movements.

If you want to be a powerlifter, you'll probably want to hit a lot of heavy triples, and heavy singles. Focus on big-three technique and work capacity. Use assistance exercises selectively, keep volume lower.

For general physique and strength, you can hit the big lifts and cherry-pick bodybuilding exercises to your liking.

Here's some examples of my typical sessions. I'm 240+ @ 5'11''.

Rack pulls---work up to heavy singles. 675-700+.
RDLs---sets of 5-10 with 365-455.
Chins---all types, lots of reps.
Cable rows---high reps.


Box squats with strong bands---work up to heavy triples.
Belt squats---3-4 sets of 10-20 deep reps.
Axle clean and press---work up to a max sex of 3-5.

Bench w/ 120 lbs chains---heavy triples.
Flat or incline---3-4 sets 15-20 reps.
Cable tricep work
Bench dips w/ weight


As you can see, not a ton of volume. I care mostly about strength, but I look decent because my diet is good and my muscle has good density.

A few pics from my last meet:

http://feigenson.zenfolio.com/ripowerlifting2010/h3a59d2a9#h3a59d2a9
http://feigenson.zenfolio.com/ripowerlifting2010/h3a59d2a9#h35d36ea7
http://feigenson.zenfolio.com/ripowerlifting2010/h3a59d2a9#h26eb06e7
http://feigenson.zenfolio.com/ripowerlifting2010/h3a59d2a9#h2bb6c1bb
http://feigenson.zenfolio.com/ripowerlifting2010/h3a59d2a9#h3eaeb10c
http://feigenson.zenfolio.com/ripowerlifting2010/h3a59d2a9#h3491aaf1

Not the biggest guy, but not the smallest!