bodybuilding questions?

[markandspike]

Hi Bob.
1.
Found this in a flex magazine from 2003.
" I did six to eight reps per set years ago to build mass, but I'm looking for more refinement and detail these days. I've built the base. Now I find myself doing reps in the 12-15 range. I still use heavy weights, but I keep them under strict control. Lighter weights and higher reps let you focus more on the muscles you're training from stretch to contraction. I'm trying to get more detail and separation in the muscles. For anyone in the first couple of years of training, I'd still advise reps in the six-to-eight range to build the foundation of size.

--Bob"
Do you still stand by this quote for foundation training.

2. I have your wcp dvd on legs and watched war of the worlds and it really makes sense. But not sure about chest. If i want to build the upper outer pec should i do an incline press with a close grip with me elbows sticking out to the sides.

thanks bob
mark

[Pro Bob Chick]

Originally Posted by markandspike

Hi Bob.
1.
Found this in a flex magazine from 2003.
" I did six to eight reps per set years ago to build mass, but I'm looking for more refinement and detail these days. I've built the base. Now I find myself doing reps in the 12-15 range. I still use heavy weights, but I keep them under strict control. Lighter weights and higher reps let you focus more on the muscles you're training from stretch to contraction. I'm trying to get more detail and separation in the muscles. For anyone in the first couple of years of training, I'd still advise reps in the six-to-eight range to build the foundation of size.

--Bob"
Do you still stand by this quote for foundation training.

2. I have your wcp dvd on legs and watched war of the worlds and it really makes sense. But not sure about chest. If i want to build the upper outer pec should i do an incline press with a close grip with me elbows sticking out to the sides.

thanks bob
mark

Yes...I stand by it.

In order to hit the outer pecs, you need to have a closer grip, and vice versa

[Pro Bob Chick]

Originally Posted by Kiwi_

Sorry for such a noob question, but how do you properly position yourself when doing close grip on a smith machine? just the same as you would if you were flat benching, but with half reps? elbows flared etc? how close should the hands be? etc etc

I've been incorporating it into my arm training lately but it hasn't felt 100% comfortable.

No, never half reps.

You position yourself same as a regular freeweight exercise....bar should hit right at the lower pec line...make sure your grip isnt TOO closeif youre using it for tri's, a common mistake

[-Lucifer]

Originally Posted by Pro Bob Chick

make sure your grip isnt TOO closeif youre using it for tri's, a common mistake

Yes, I made that mistake for the first 3 years of my training.

Shoulder width grip, FTW!

[resistance1]

hey bob, got any pictures of yourself before you were a bb? Need some motivation. Thanks man.

[Pro Bob Chick]

Originally Posted by resistance1

hey bob, got any pictures of yourself before you were a bb? Need some motivation. Thanks man.

LOL...not sure what motivation you'll gain by them...I would be 11-12 years old

[Michael_lala]

Hey Bob, I need to work the side deltoid, but I'm having some problems with side laterals. Here's how I do it, I lean slightly forward (emphasis on slightly) with the dumbells in front of my thighs and I hold them like a barbell (with the knuckles facing away from the body), I raise them out to the side like I saw Charles Glass show on getting cut with glass. I never use too much weight and don't swing at all, making sure I get a full range of motion (without going too high though, up to about ear level) My problem is this, I get an incredible burn in my traps when I do these and they give out before my shoulders do....are there any solutions that you know of to this problem?

[markandspike]

hi bob.
Seen the mass with glass trailer. When do you think the series will be shown.

thanks
mark

[Pro Bob Chick]

Originally Posted by Michael_lala

Hey Bob, I need to work the side deltoid, but I'm having some problems with side laterals. Here's how I do it, I lean slightly forward (emphasis on slightly) with the dumbells in front of my thighs and I hold them like a barbell (with the knuckles facing away from the body), I raise them out to the side like I saw Charles Glass show on getting cut with glass. I never use too much weight and don't swing at all, making sure I get a full range of motion (without going too high though, up to about ear level) My problem is this, I get an incredible burn in my traps when I do these and they give out before my shoulders do....are there any solutions that you know of to this problem?

Turn your hands the other way, get the DB's out to your sides (youll probably need to lower the weight)...from there, it's a traditional side DB raise (laterals)

You can also do these sitting

If you can get my DVD on shoulder training, I explain it all there

[BillabongVolcom]

Originally Posted by Pro Bob Chick

Turn your hands the other way, get the DB's out to your sides (youll probably need to lower the weight)...from there, it's a traditional side DB raise (laterals)

You can also do these sitting

If you can get my DVD on shoulder training, I explain it all there

Very true. Dumbells in front of you for Side Laterals allows you to cheat more since you can swing them more. If you keep the weights directly at your sides, you can't swing them up, so your using only the muscles being worked and it forces your form to be much better. You will def. have to lower the weight since you can't swing them up as easily.

Lately I've been Super setting Front Raises with Side Laterals, killing two birds with 1 stone. My Delts get extremely pumped up. I'll do 10-12 Front BB Raises immediately into 10-12 Chickster Side Laterals.

Is this good to be super setting like this Bob? Makes me feel like I get more accomplish and makes my Shoulder training a lot faster.

4 x 6-8 Smith Barbell Press
4 x 6-8 Arnold Press
3 x 10-12 Front BB/Side Lateral Superset
3 x 10-12 Reverse Pec deck Machine

[Pro Bob Chick]

Originally Posted by BillabongVolcom

Very true. Dumbells in front of you for Side Laterals allows you to cheat more since you can swing them more. If you keep the weights directly at your sides, you can't swing them up, so your using only the muscles being worked and it forces your form to be much better. You will def. have to lower the weight since you can't swing them up as easily.

Lately I've been Super setting Front Raises with Side Laterals, killing two birds with 1 stone. My Delts get extremely pumped up. I'll do 10-12 Front BB Raises immediately into 10-12 Chickster Side Laterals.

Is this good to be super setting like this Bob? Makes me feel like I get more accomplish and makes my Shoulder training a lot faster.

4 x 6-8 Smith Barbell Press
4 x 6-8 Arnold Press
3 x 10-12 Front BB/Side Lateral Superset
3 x 10-12 Reverse Pec deck Machine

Super setting is fine...as long as you're not trying to target one specific area....if you feel your side delts are lagging, then I would suggest doing them seperatly and first/ second in your routine.

Remember, your traps will tend to take over when your delts get tired, and/ or the length of your set gets increased (supersetting)...

[BillabongVolcom]

Originally Posted by Pro Bob Chick

Super setting is fine...as long as you're not trying to target one specific area....if you feel your side delts are lagging, then I would suggest doing them seperatly and first/ second in your routine.

Remember, your traps will tend to take over when your delts get tired, and/ or the length of your set gets increased (supersetting)...

I see. Maybe I should just stick to targeting my Side Delts. Are Front Raises really that important or do they get hit enough with Benching and Incline Benching?

[Diesel1965]

Bob I have been following along on the thread thank you for allowing us to tap into your vast wealth of information you have. a few pages back you set up a macro profile like.
14weeks out from a show 60c/40p/10f cal %
12 50/40/10
10 40/50/10
8 30/60/10
6 20/70/10
4 10/80/10
2 10/80/10
1 5/90/5
what carb sources do you use from 14 weeks out until the last week of the show Iam 19weeks out 200lbs with 16% bf any help would be great it is my first show.
thank you,

[markandspike]

Originally Posted by markandspike

hi bob.
Seen the mass with glass trailer. When do you think the series will be shown.

thanks
mark

Was it a spoof video then.

mark

[|ceman]

Originally Posted by markandspike

Was it a spoof video then.

mark

Where did you see this video?

[markandspike]

Originally Posted by |ceman

Where did you see this video?

http://videos.bodybuilding.com/watch...teaser-trailer

[Idontgrow]

Does anybody know of any bodybuilding shows or appearances in the uk? Prefferably the north west? Cheers?

[punisher120]

iam looking for an treadmill could you please give me an advice for which kind of brand should
i buy ? or what brand do you prefer thanks for youre help

greetings from germany
ps. you do a great job !

[Pro Bob Chick]

Originally Posted by punisher120

iam looking for an treadmill could you please give me an advice for which kind of brand should
i buy ? or what brand do you prefer thanks for youre help

greetings from germany
ps. you do a great job !

I would suggest spending a good amount of money and getting yourself a commercial model (new or used)...if money is not an issue, then but a new one, it's worth the investment.

If you're not loaded, then I would look for a used one from someone who has probably been using it to hang clothes on for the last year or so...

As for brands...there are lots to choose from...Trotter, Life Fitness, Star Trak, do your homework and get on with the biggest motor you can afford

[Pro Bob Chick]

Originally Posted by markandspike

hi bob.
Seen the mass with glass trailer. When do you think the series will be shown.

thanks
mark

That was shot some time ago....but the geek flaked out, so we scrapped it, I'm not quite sure how or why that trailer was shown.

strange

[Pro Bob Chick]

Originally Posted by Diesel1965

Bob I have been following along on the thread thank you for allowing us to tap into your vast wealth of information you have. a few pages back you set up a macro profile like.
14weeks out from a show 60c/40p/10f cal %
12 50/40/10
10 40/50/10
8 30/60/10
6 20/70/10
4 10/80/10
2 10/80/10
1 5/90/5
what carb sources do you use from 14 weeks out until the last week of the show Iam 19weeks out 200lbs with 16% bf any help would be great it is my first show.
thank you,

Same sources you've been using for the previous 12 weeks...dont make the common mistake of changing up the program in the last week looking for some magic carbs...they dont exsist

[rocco421]

bob, for an arm workout, assuming you work them once a week, do you think you should pick one heavy movement like a skull crusher, cgbp, weighted dip and then 2 iso movements or is it allright to do say a rope pull down, skull crusher, and cgbp in teh same workout?

[omega1999]

Originally Posted by Pro Bob Chick

Yes...I stand by it.

In order to hit the outer pecs, you need to have a closer grip, and vice versa

Not to be redundant, but does the 6-8 reps for size also apply to small muscle groups such as arms and shoulders? If so is 12-16 sets enough or too much for these groups?

Thanks Bob

[Diesel1965]

Originally Posted by Pro Bob Chick

Same sources you've been using for the previous 12 weeks...dont make the common mistake of changing up the program in the last week looking for some magic carbs...they dont exsist

The closer I get to my show can I still eat oatmeal,sweet potato Brown rice,? or do I have to switch over to all veggies for all of my meals for carbs? Can I alter veggies 1 meal and starchy carbs next meal as long as they fall into the macro % I asked you about.
sorry to drag it out just want to get it right. Thank you so much the reply.

[Will-Persevere]

Hi Bob, I have two questions for you. I'm looking to compete in my first competition early next year. Currently Im sitting around 16% bodyfat and desire to get down to around 6-7%. How many weeks should I diet down? Also, I know you previously stated earlier that you prefer to do your cardio early on an empty stomach. My gym is about 30 min. away from my house. So should I maybe drink a light protein shake or will it still be ok to wait on an empty stomach. Is coffee ok within the 30 min.??

[White_Widow]

hey bob, i read through a couple pages on the thread and im going take ur advice since u have a lot of experience. Before i tried to listen to my body and nothing has really worked so ill start a 5 day split

mon - chest
tue - back
wed - legs
thu - shoulders
fri - arms

3 sets per exercise/ 3-4 exercises per muscle group

rep range 10-12

rest time: 1min

no cardio since im trying to gain weight and muscle

diet mostly clean food high protein/carb.

supplements: Caffeine pills, Whey Protein

here are my questions....
do you agree with all of this?

what should my pre-workout and post-workout meal contain?

When i hit arms do i do 3-4 exercises for triceps and 3-4 exercises for biceps?

You ever hit forearms?

Thank you.

[esmaelmatter]

i want learn the techniques for bodybuilding training

[KurtyJ99]

For doing a front lat spread, you put hands in line with the belly button yes?

[BillabongVolcom]

Originally Posted by Pro Bob Chick

Super setting is fine...as long as you're not trying to target one specific area....

What about Super setting Arms? Pushdowns w/ EZ Curls, etc.

[DrFeeIGood]

Bob, if you had to pick one:

cypionate or propionate?