bodybuilding questions? - Page 119

**Pro Bob Chick** · 10-06-2009, 07:09 PM

Quote:

Originally Posted by u5711

Bump this

Coffee!

You can have a protein drink if you tend to be on the lean side to begin with.....I never did.

milkhouse · 10-06-2009, 07:27 PM

Quote:

Originally Posted by Pro Bob Chick

First, there is no need to start at 3 gal a day, unless thats your normal intake (which would be rather high)

Second, you also have to take into consideration what you look like normally, without restriction of water or sodium. Some people flatten out and look WORSE as they drop their sodium. Some the same with water.....doing BOTH could be a disaster.

If you're not holding water to begin with, why drop it?

I would REDUCE the sodium, not drop it out.

Always use the mirror as your measuring tool....adjustments should be made on how you are LOOKING, not what the calculator says

Thanks for some excellent advice,and as always awesome job at the O !!!!!!!
That brings up my next question, are there any plans in the future for bb.com to show more events such as the europa or the tampa pro?

gthorn2000 · 10-07-2009, 12:12 AM

OK Bob, we all know you love the 5 day split...

...but how would you set up a 3 DAY SPLIT if you had to?

KurtyJ99 · 10-07-2009, 08:24 PM

How could you do triceps in this split when you kill delts the day before? You said Tom was one of the strongest mofo's you have ever seen, how did he get that way with this split?

Sunday: Back, Traps
Monday: Quads
Tuesday: Chest (a.m.); Calves (p.m.)
Wednesday: Bi's (a.m.); Hams (p.m.)
Thursday: Delts
Friday: Tri's (a.m.); Calves (p.m.)
Saturday: off

rocco421 · 10-07-2009, 08:47 PM

Quote:

Originally Posted by KurtyJ99

How could you do triceps in this split when you kill delts the day before? You said Tom was one of the strongest mofo's you have ever seen, how did he get that way with this split?

Sunday: Back, Traps
Monday: Quads
Tuesday: Chest (a.m.); Calves (p.m.)
Wednesday: Bi's (a.m.); Hams (p.m.)
Thursday: Delts
Friday: Tri's (a.m.); Calves (p.m.)
Saturday: off

not to speak for bob, but i always hit delts the day before i hit arms....i never feel my triceps get hit that hard on shoulder day...chest day ya, but never shoulder day

u5711 · 10-08-2009, 02:42 AM

Quote:

Originally Posted by Pro Bob Chick

Coffee!

You can have a protein drink if you tend to be on the lean side to begin with.....I never did.

are you being facetious???

I'm really not sure if you're just saying that because it helps you wake up, or you want the thermogenic effects of caffeine...

**Pro Bob Chick** · 10-08-2009, 02:35 PM

Quote:

Originally Posted by u5711

are you being facetious???

I'm really not sure if you're just saying that because it helps you wake up, or you want the thermogenic effects of caffeine...

I just like coffee...that said, the caffeine is a plus and helps get you going.

**Pro Bob Chick** · 10-08-2009, 02:39 PM

Quote:

Originally Posted by gthorn2000

OK Bob, we all know you love the 5 day split...

...but how would you set up a 3 DAY SPLIT if you had to?

We did a 3 day split for YEARS back when I was a kid..just because that was the way you did it back then..

M- chest/ back

T- shoulders/ arms

W- Legs /calves

repeat TH/ F/ Sat

Sun-off

BP's two days a week was overkill IMO, but thats just the way it was...until we got smarter and learned that RECOVERY was just as important (if not MORE)

If you're talking about just training 3 days a week total....any combo will do.

gthorn2000 · 10-08-2009, 03:04 PM

Quote:

Originally Posted by Pro Bob Chick

We did a 3 day split for YEARS back when I was a kid..just because that was the way you did it back then..

M- chest/ back

T- shoulders/ arms

W- Legs /calves

repeat TH/ F/ Sat

Sun-off

BP's two days a week was overkill IMO, but thats just the way it was...until we got smarter and learned that RECOVERY was just as important (if not MORE)

If you're talking about just training 3 days a week total....any combo will do.

Yeah, I'm wanting to do just 3 days total since my life has gotten busier...less time to workout and I probably need more recovery time. So you think this split would be OK?

MON- Chest/Triceps
TUES- REST
WED- Back/Biceps
THURS- REST
FRI- Shoulders/Legs
SAT- REST
SUN- REST

BillabongVolcom · 10-09-2009, 05:45 PM

Chickster, is 2 minutes to long to rest between sets? Is 1 minute better? Thanks man!

**Pro Bob Chick** · 10-09-2009, 06:54 PM

Quote:

Originally Posted by BillabongVolcom

Chickster, is 2 minutes to long to rest between sets? Is 1 minute better? Thanks man!

We always used the "I go/ you go" method of timing... probably closer to 2 minutes plus

It's not a race...take your time and get your breath

BillabongVolcom · 10-09-2009, 08:10 PM

Quote:

Originally Posted by Pro Bob Chick

We always used the "I go/ you go" method of timing... probably closer to 2 minutes plus

It's not a race...take your time and get your breath

Thanks Chickster.

Another question. Have you ever used lower volume than the norm 12-14 sets? For instance a Chest and Bicep workout like this...

3 x Incline DB Bench
2 x Flat Hammer Strength Bench (Hands on the Bars, how you perform them in your video)
2 x Incline Fly's

3 x EZ Bar Curls
2 x DB Curls
1 x Hammer Curls

If so, were the results the same, as long as your diet is in check?

milkhouse · 10-09-2009, 08:34 PM

Bob, I'm still pretty new to following the IFBB, is it true that guys like dorian yates and lee priest would get so big their abs didn't even show in the off season?

-Lucifer · 10-10-2009, 03:57 AM

Quote:

Originally Posted by gthorn2000

Yeah, I'm wanting to do just 3 days total since my life has gotten busier...less time to workout and I probably need more recovery time. So you think this split would be OK?
MON- Chest/Triceps
TUES- REST
WED- Back/Biceps
THURS- REST
FRI- Shoulders/Legs
SAT- REST
SUN- REST

I know I'm not Bob but how about this?

MON - Chest + biceps/triceps
TUE - REST
WED - Back + shoulders
THU - REST
FRI - Legs
SAT - REST
SUN - REST

ihas8pak · 10-10-2009, 04:48 PM

hey bob i read that u started lifting at age 13 and competed at a young age. My question is how did u manage to diet well at a young age? because i am an ectomorph and its so hard for me to gain weight ..only maintain it and really easy to lose weight, also with school being in the way and not being able to eat in class. How did u do it?

**Pro Bob Chick** · 10-10-2009, 07:51 PM

Quote:

Originally Posted by ihas8pak

hey bob i read that u started lifting at age 13 and competed at a young age. My question is how did u manage to diet well at a young age? because i am an ectomorph and its so hard for me to gain weight ..only maintain it and really easy to lose weight, also with school being in the way and not being able to eat in class. How did u do it?

LOL....I didnt.

From 13-18 I never dieted for a show...I was looking to put ON muscle, so dieting didnt make sense to me and I was already fairly lean to begin with...

Obviously, the knowledge was nowhere near what it is today with the internet and all....

**Pro Bob Chick** · 10-10-2009, 07:52 PM

Quote:

Originally Posted by BillabongVolcom

Thanks Chickster.

Another question. Have you ever used lower volume than the norm 12-14 sets? For instance a Chest and Bicep workout like this...

3 x Incline DB Bench
2 x Flat Hammer Strength Bench (Hands on the Bars, how you perform them in your video)
2 x Incline Fly's

3 x EZ Bar Curls
2 x DB Curls
1 x Hammer Curls

If so, were the results the same, as long as your diet is in check?

Briefly...back in the mid 90's. Honestly, I never liked it and eventually returned to more volume training...never felt fullfilled doing less sets and going to failure, etc.

Wilde · 10-11-2009, 10:58 PM

Quote:

Originally Posted by MesoPeaks

Hey Bob, how much Ronnie weighed in 07 Olympia?

in prejudge and at the finals..

Pretty sure Bob doesn't sit there memorizing every competitor's contest weight for every show.

Wilde · 10-12-2009, 10:49 AM

Bob what would be your product choice for contest tan/color? I keep hearing how awful dreamtan is but its very commonly used where I am.

**Pro Bob Chick** · 10-12-2009, 01:33 PM

Quote:

Originally Posted by Wilde

Bob what would be your product choice for contest tan/color? I keep hearing how awful dreamtan is but its very commonly used where I am.

I wont single out any one company, but tans that look gold and have a pasty look are the WORST for any physique competition....

Protan or Jan Tana have always been the best...

Personally, I always liked the way Protan (which is alcohol based) sucks into the pores and doesnt run to much, especially if applied correctly.

Here is a hint for all the guys using the other stuff:

Nothing....and i mean NOTHING...could be worse on stage...than a pastel colored golden flake, thick as pudding looking color that you apply backstage...

There is a good reason you dont see any of the pro's using it....at least none of the American pro's...and once the european pro's get with it, they dont use it either

ihas8pak · 10-12-2009, 06:05 PM

bob what supps do u use? what supps u think are a staple?

percussion8903 · 10-12-2009, 08:53 PM

question- What kind of system/diet should I follow when getting into contest weight? I've been told I have to lose weight to take the marine physical

Wilde · 10-13-2009, 03:34 AM

Quote:

Originally Posted by Pro Bob Chick

I wont single out any one company, but tans that look gold and have a pasty look are the WORST for any physique competition....

Protan or Jan Tana have always been the best...

Personally, I always liked the way Protan (which is alcohol based) sucks into the pores and doesnt run to much, especially if applied correctly.

Here is a hint for all the guys using the other stuff:

Nothing....and i mean NOTHING...could be worse on stage...than a pastel colored golden flake, thick as pudding looking color that you apply backstage...

There is a good reason you dont see any of the pro's using it....at least none of the American pro's...and once the european pro's get with it, they dont use it either

So if i used 5 coats of protan how many of them do I rinse off and what do people use for their face when they use protan?

**Pro Bob Chick** · 10-13-2009, 06:06 AM

Quote:

Originally Posted by Wilde

So if i used 5 coats of protan how many of them do I rinse off and what do people use for their face when they use protan?

NONE.

Why put it on only to rinse it off?

The use Protan for their face when they use Protan...just not as many coats.

Wooden10Q · 10-13-2009, 06:42 AM

hey bob,

my wrists hurt every now and then on barbell curls, even if the weight is moderate.
I use a shoulder width grip. Am i doing something wrong ?

I use both dumbbells and barbell btw

Thank you

BillabongVolcom · 10-13-2009, 06:46 AM

Quote:

Originally Posted by Wooden10Q

hey bob,

my wrists hurt every now and then on barbell curls, even if the weight is moderate.
I use a shoulder width grip. Am i doing something wrong ?

I use both dumbbells and barbell btw

Thank you

Try using the EZ Curl bar, the Straight Bar puts your wrists in an awkward position, this is why they made the EZ Curl bar. Chickster advocates the EZ Bar for Curling.

Sorry for answering it Bob and Wooden, I'm sure you want to get the answer from Bob.

Eloquent · 10-13-2009, 07:41 PM

Hey Bob, would you say a shoulder day affects one's performance on chest day more than chest day affects shoulder day?

(I think I am using too much shoulders while benching)

My routine if you wanna comment:

Chest/Tris
Back/Bis
Rest
Legs/Lower Back
Shoulders
Rest
Rest

NaturalLoco · 10-14-2009, 06:56 AM

Hey bob,

Are you familiar with smolov squat cycle?

Anyway, if you are do you think this will benefit me in putting on lbm in the legs, or do you believe it is predominately strength?

GM54 · 10-14-2009, 07:24 PM

bob,

this may seem like a contradictory question, but is it possible to stay lean year round (9-10% bf) through moderate cardio and diet control and still yet put on muscle mass (very slowly of course)

or for the natural bodybuilder is that unrealistic and bulking/cutting cycles the way to go?

-Lucifer · 10-14-2009, 07:27 PM

Quote:

Originally Posted by NaturalLoco

Anyway, if you are do you think this will benefit me in putting on lbm in the legs, or do you believe it is predominately strength?

Smolov's sole purpose is to get your squat up (you have to be able to squat at least 1.5x your BW to use it). It's a strength training program, so, you'd be better off with a hypertrophy programme for putting on muscle mass.

More information:
http://forum.bodybuilding.com/showthread.php?t=4699803