Lifting/Bodybuilding Stuff

[ThePunisher]

Just thought I'd start something up on the subject and see if I could catch any good advice off of it.

I've been into lifting for 4 years with a few brief stops. When I'm at school I usually get bad at going down to the gym because I have so much other stuff going on.

I lift 4 or 5 days a week. I focus on 1 or 2 areas each day.

I eat 6 to 8 meals a day usually consisting of oatmeal, yogurt, greens, chicken, lean pork, some red meat (I can't kick it), wheat bread, peanut butter, protein bars, eggs, tuna, applesauce and protein and creatine drinks.

Question to anyone who might have an answer: I usually get sore in my shoulders before the part I'm actually lifting for (usually chest). Anyone have any ideas on how to strengthen my shoulders up so it doesn't affect my other days?

[swarm]

work on your rotator cuffs. do legs every week. don't over-train your upper-body. that's it.

[blueraider1]

don't forget the fruit for fiber.

[Mark 138]

I'm betting the problem is with bad form. On flat benches, keep the bar around mid-pec level. If it's too high it works more shoulders, too low hits more triceps. Same basic rule on your flyes. It's cliche, but focus on the body part your trying to work. If you can't feel the movement in the right place, change your angle. Isolate the muscle you're trying to work. If you feel the exercises in a secondary muscle group more than the primary target something has gone wrong with your form. Don't be afraid to drop your weight until you get the form right.

A tip on diet: Don't eat the same way all day. Go heavier on the carbs than on the proteins in the meals leading up to your workout. After the workout switch it around and take in more protein than carbs. Use your creatine directly after a workout and right before bed time. Alternately, take your first dose of creatine about six hours before a workout and the next directly after. If you go that route, definitely drink a protein shake before bedtime to get the most anabolic sleep possible.

* Make sure to take in more carbs than protein in any given day. Going too high on the protein and too low on the carbs will deplete your energy and can actually cause a decrease in testosterone.

[pistonhurricane]

Dont lift so heavy, drop 10 - 15 pounds and do a few more reps for a few weeks...

I got Matt Fureys strength and contioning books and he doesnt even use weights for that...

[Mark 138]

pistonhurricane said:

Dont lift so heavy, drop 10 - 15 pounds and do a few more reps for a few weeks...

I got Matt Fureys strength and contioning books and he doesnt even use weights for that...

Furey got his most valuable condtioning techniques from Karl Gotch, a senior citizen who can still do more consecutive hindu squats than 90 percent of the population. He knows his stuff. But for strict bodybuilding, muscles that look as strong as they are and vice versa, you've got to use the weights or some form of heavy resistance in addition to the other stuff.

[pistonhurricane]

Yeh, but his question wqs what could he do to strengthen shoulders so they would not be sore for other parts...strengthining muscles and bulking up are 2 different things...

[Holland227]

Not stretching properly over time will built up these pains. Strained muscles and what not. Proper stretching is the key. Also the lower weight more reps could help the situation. When I lift I usually do some warm up things before the actual lifts. Also remember after the bench squat or whatever work in a good cool down routine to help calm your body down.

[ThePunisher]

So I think I'm pretty jacked up.

Now the part that sucks:

Anyone have any tips for a maintenance/fat loss phase?

[swarm]

hard core circuit training. if you need a program let me know dawg. I'll hook you up.