Ask A Bodybuilder

It will do just fine. There’s no reason to not simply just take a week off, but all you have to do to deload is reduce the intensity and volume of your workout. It isn’t rocket science.

I’ve hit a wall with bench press. Been stuck at 55kg for last month or so. I can’t even do 10 reps of it properly, only about 7. I don’t know what to do.

Deload. Your performance = your fitness - your stored fatigue. As you train and lift heavy, you get more fit, but you also get more and more chronically tired. Let your fatigue dissipate by taking a week off or taking it easy on your weights.
Or actually try something different.
Try to rotate exercises (e.g. incline/decline), change rep/set range.
Your body adapts to the same routine very quickly. Your goal is to keep it guessing what next, be it more/less weight every next week, or more/less reps/sets, or completely new routine.

If you do the same shit over and over again, your body has no reason to change.
Don’t forget to EAT and sleep well.

EDIT: Also Kaze, have you tried 10x10 German volume training? I heard it’s some pretty rough ‘n’ tough shit. Not that I’m considering to switch to it anytime soon though.

So what if I went ahead and tried chest press with dumbells? I haven’t done those in a looooong time.

Experiment, it’s YOUR body after all.

Any tips on how to improve grip? When I hit my max on deadlifts, I find that its really hard to hold onto the bar. Is it ok to place the load on the ground (only for a second or two) between each rep? That would help immensly.

Hello, perhaps you can steer me in the direction of exercises and supplementals that will make my head appear as tiny as possible on top of a grotesque and vein popped body.

DO DEADLIFTS. No grippers, gloves and other stupid shit invented for scrubs.

Could you answer my other question please.

You need to strengthen your tendons. I know some exercises that i have heard will do this, but I have no idea how to describe them to you. It’s called Yi Gung Gin in the kung fu realm though.

1-2 seconds is completely okay.
Just make sure you don’t use momentum to lift. Do not jerk. Move slowly and with proper technique.

EDIT: Also use a hook grip. google it.

How many bodies do you build a day?

Ive been working out for about a little more than a year now. I started going to a trainer a month ago and its really helping. Ive started to notice that my right bicept is bigger than my left one, but i’ve been doing the same workouts for both. Is there anyway I can even them out?

To the body builder: what kind of ask a__ should I make so I can gain popularity on the forums?

there’s no reason for you to give a shit.

Hey kaze what do you prefer: Golden Era or today’s freaks?

Is this a decent workout:

Monday (compound but focusing on chest and back)

  • Bench DB/BB press

  • dips

  • incline DB/BB

  • deadlifts

  • bent-over rows

  • chinups/pullups

Wednesday (compound but focusing on shoulders and legs)

  • seated DB shoulder press

  • military press

  • dips

  • squats

  • calf raises/leg curl/leg press

  • (any other compound leg exercises?)

Friday (mainly arm isolation)

  • DB curls (for da gurlz)

  • pulley curls

  • (what else can go here?)

  • overhead tricep extensions

  • machine tricep extension

  • dips?

Friday is my main concern. I can’t think of any other compound exercise that i can do for any muscle group that i haven’t already done. Oh and dips on monday are the lean forward type that work on your chest. Wednesday dips are straight up and down. All exercises are 3x10.

that’s a terrible workout. you should feel bad.

You shouldn’t mix big muscles with each other so chest/back, chest/shoulders (also because you use both in many excersises) etc are out.

My workout:
Monday - Chest/tricep
Tuesday - Back/bicep
Thursday - Shoulders/Abdominal muscles (upper part)
Friday - Legs/Abdominal muscles (lower part)

I’d write a full one but I’d have to look up a few words, no time for that right now…

NavMan - that’s a pretty weird split.

Also, pro tip. in the beginning of the squat day, do some bike for 5-10 mins. Worked for me. You’ll fly with the bar.

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