/bbg/ - Bodybuilding General

>>39145607
>so why not a /bbg/ for those of us who are in this for vanity and mires.
Thats called fraud

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>>39145693
noice.

>>39145701
Im not even joking, thats literally fraud. They are attention whores and own that fact.

didnt the last time something similiar to this (aesthetics general, ottermode general etc etc) appear, it got trolled the fuck out by fat /r9k/ fags and /plg/?

>>39145705
No, fraud is mostly just a bunch of bitchy premadonnnas and cam whores all talking about and shilling steroids.

No one talks about bodybuilding, how to lift, how to look, how to dress to impress perceptions nothing. It's just a place to shill steroids and tell people that steroids are awesome.

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1. Trying to get dat quad split/ more definition in my legs. What are some good lifts besides the basic leg ext, sumo deads, squats that I can do to get more definition in my legs?

2. I'm on a slow cut, and haven't been doing cardio as much because I'm exhausted after most of my workouts/ don't have the time. How often should I focus on my abs to get more definition and what should I be doing to grow my core muscles?

Btw, I'm doing 5/3/1 BBB and only doing decline crunches and hanging leg raises on my dead and squat days.

>>39145793
literally the gayest pose Ive ever seen

>>39145705
I've always thought this, and still do as a powerlifter, but I'm probably going to become exactly what I hate for a while since I snapped my shit up so no DLs for a while, and I'm pussy starved

>>39145793
>tfw no leg day

>>39145800
if you think that's gay, you should see physique competitions

>>39145793

1. CALF RAISES, NEVER FORGET YOUR CALVES, ALSO LUNGES FOR THAT HAMMY

2. deadlifts to pre-exhaust then planks/legraises + crunches, so you're already doing it right

>>39145793
I haven't seen you in here before.

You seemed a bit unfamiliar with the environment, perhaps a bit uncomfortable. Your pale white skin and obvious lack of muscle tone confirms that impression. And your buddies were similarly soft. That's ok. Just learn to lift the right way and keep coming back.

I got the impression you have had your natural joy and self confidence hammered out of you by endless "socialization".

When our gaze happened to meet, you quickly averted your eyes and looked downward. There's no need for that. You have every right to be there too. I'm not there to challenge or intimidate you; I'm just getting a workout like everybody else. Relax and have fun, chat with the other members, it's good, friendly, low key gym.

You're a tall kid, well over 6 feet. But your hair is a sloppy mess - is that the fashion in your high school these days? Anyway, it makes you look weak and effeminate. The nerdy round tortoise shell glasses from the 1990's don't help any either. Can you afford contacts? Maybe save up a bit of money, get a side job.

You seem to have good facial structure, good basic build / bone structure, so with a few months of lifting, a good haircut, some decent clothes, and most important, steady confident eye contact and a bit of a smirk, you will be getting those cute little honeys flirting with you. Yes, those latina chicks in the yoga pants, I saw you eyeing them wistfully. They would totally get with a tall white boy like you, if you have just a bit of game and confidence.

I know it seems doubtful from where you are now. Just do the work. It will happen.

I hope I see you again soon. This time, look me in the eye, nod or say hi. I'll be happy to return the favor.

>>39145733
>cam whores all talking about and shilling steroids
Ya thats what 90% of bodybuilding is mate. If you arent on gear youll never win a thing. If you dont realize that you are in for a lot of wasted time.

>>39145803
Im not even implying theres anything wrong with it. Just pointing it out. If someone wants to use gear its there choice.

>>39145793
I don't have a solution but that lack of core is really letting down your overall aesthetic. Consider working it every session for like 20 mins if that's what it takes.

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>>39145826

>>39145607
We should also discuss about contest prep, trick and tips on posing, cutting and how to create a balanced physique.

>>39146939
start it up then, we can't respond if you dont open the convo up u adorable little chink thing you

>>/fit/fraud

>>39147045
sowwy :3 But my biggest question to this is that is there someone on /fit/ who actually competed? or is thinking about competing? Because I wanna hear their opinion about posing and stuff

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>>39147156
My coach shit posts on /fit/ sometimes. He's been strongest man of my country in 2003 and 2004. This year was his first BB. He's the tall guy

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>>39147181
Holy shit, he looks pretty good. Your coach knows how to pose, a lot of people seriously doesn't realize the importance of posing. Speaking of shit posting, my coach also shit posts on here too, but only when he sees a really autistic anon. My coach is second on the right, he taught me how to pose and gave me tips on dieting down. Won couple of bb shows. Knows a lot of shit, and expert on roids lol

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In for /bbg/ to become a permanent thing
Who here /PPL4Life/?

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>>39145793
Leg press is great for leg definition

>>39147156
>confirmed for not cheekie

YOU fucking competed you false trip faggot.

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>>39147292

>>39147357
I never implied that I never did a show before

Robbert Wolters op mijn /fit/.

>>39147378
Not you, actual Cheekie competed.

Stop being an imposter.

>>39147429
you just want my rare ;)

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>>39147363
https://www.youtube.com/watch?v=bWhdIflStmY

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bump

Sort of related, how do I get a big lasting pump/lower subq water retention before a party? Halloween soon

Want to be dry, big and vascular desu

>>39145607
yeah a pump is temporary, lasts up to 72 hours in my own personal anecdotal evidence

>>39145793
Hack squat, front squats, MORE REPS MORE WEIGHT - tom platz could squat over 600x10 deep

how do i keep as much of my quad mass as possible until my knee heals

knee pretty fucked up, cant do even quarter squats

i tried sumo diddly's (they work a bit more quads than normal didllies), they hurt aswell

i can do normal diddlies tho

wat do

How do I get bigger?

I've been training for one year and I still feel kind of small. According to symmetricstrength I'm now at level proficient. Most of the exercises I do 3 sets with 10 - 12 reps and 3 minutes pause between each set. What should I do?

>>39147387
Kek, Robbert is m'n directe coach. Onbetaald natuurlijk, ben niet rijk.

Lift je bij loods2? Zijn gym? Dan ken je mij wel

>>39151894
Neuken in de keuken weed nigger

>>39151894
Heb vroeger getraind in Loods 1. In de tijden dat Robbert nog aan powerlifting deed.

>>39145701
Was Foster the Chloe of her time?

>tfw i had a wet dream about her from Panic Room
>it was okay

>>39152323
Je bedoelt strongman? Robbert deed nooit aan PL. Hij coachte wel anderen. Ken je Ruben?

Doing PPLPPLX could you guys give me advice?
Pull day feels amazing, I fucking love those suppasets. Leg days are hell, but a cool kind of hell, amazing pump. Push days are kinda weak I think. Triceps is ok but pec feels understimulated

-Push (Chest/Triceps/Shoulders):--------- 20/10/2016

Incline/Flat Barbell Bench Press: 4x8-12 50kg / 5x8 72kg
Dumbell Flat Bench Press/incline: 4x10-12 20kg/ 4x10-12 18kg
Wide Pec Dips: 3x12 0kg
Cable Pec Flies lower pec 4x12 20kg
Cable Pec Flies upper pec 4x12 15kg
Barbell Overhead Press: 3x5 41kg
Dumbbell Seated OHP: 4x12 16kg
-Front Det raises SS with 4x12 10kg + small bar
-Dumbell lateral raises: 4x12-15 6kg
Rope Pushdowns: 4x10-12-15-20 60kg,50kg,45kg,40kg
Overhead Dumbbell Extension: 4x12, 1x15 8kg, 6kg
Triceps kicks: 4x15 8kg


-Pull (Back/Biceps):------------- 21/10/2016

Deadlift SS Pullups
12 66kg 6 0kg
10 76kg 6 0k
8 86kg 6 0kg
5 96kg 6 0kg
2 106kg 6 0kg
5 96kg

Rows SS Cable lats
6 50kg 5 70kg
8 45kg 10 65kg
10 40kg 15 55kg
12 34kg 20 50kg
15 30kg 25 40kg
Cable Rows 4x15 55kg
Barbell Bicep Curls: 4x-10-12
Hammer Curls: 3x10-12 8kg
Focus Curls incline/scot bench: 3x12 1x15 6kg, 5kg
Cable Rows 4-5x15 light

-Legs (Quad/Ham/Calves):-----------19/10/2016

Barbell Front Squats:
15 30kg
12 35kg

10 40kg
8 45kg
5 50kg
2 55kg
5 50kg
8 45kg
10 40kg
Leg Press: 4x8-10 13th hole
Hack Squats: 4x12 10th hole
Leg Extensions: 4x10-12 max
Hamstring Curls: 4x10-12 max
Standing Calf Raises: 5x10-12 80kg
Seated Calf Raises: 3x10-12 55kg
Leg Raises (abs): 5x15 0kg
Crunches (abs): 4x20

Do you think Kai Greene can take the Olympia if he miraculously competes next year? I mean people really don't care all that much about the grapefruit shit anymore, I don't think the IFBB shouldn't hold it against him.

>>39154393
not happening

>>39149618
Eat more, but since you're posting in /vanity/ that's probably not what you want to be doing

I like the idea of this thread. For a while there, I was beginning to think I was the only one lifting solely for aesthetics. I couldn't care less about how many "pl8" I can lift, because when I'm walking down the street, no one is going to ask me how much I squat, they're just going to see my body. I'd much rather have shitty numbers and great mass/definition than PL stats and a bulky/unimpressive physique. I work a comfy desk job and spend my spare time in the gym. "Functional strength" can kiss my ass.

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>>39145607
In.
At this point I'm only lifting for the pump. The pump is temporary, but can be sustained for a long time with effective full body training x3 week.

Training to failure on smaller muscle groups are the only way I've ever gotten them to grow. Yes, definitely acceptable!

Does anybody here lift purely for sweep development? If so which movements do you find most effective? Personally dumbbell work for upper anterior chain does it for me, with barbell work for upper posterior chain being equally effective.

Unilateral work for lower body has produced nice sweeps on my quads and hamstrings, creating a good flow for my legs, which gives the illusion of more size than they really have.

okay so I've done mostly compound lifts for 1.5years and while I've made gains, my biceps are pretty mediocre

what's the best exercise for size/definition? I'm thinking something I can do in the last 10 minutes of a workout, eg a few sets of preacher curls or something

help please

I made a thread but nobody reply to me

this is not trolling i save that for /b/

First let me say I never did bodybuilding.
I went to gym a week ago got membership and i go every 2nd day.

I have problem because I am stupid and this is not something i can fix by reading the sticky so i want to ask you guys:

I have beer belly small arms broad shoulders(no muscule)
fat legs etc. i concluded that this means i ate too much pasta and red meat and i have body fat.
my question is:
Can i grow my arms shoulders and at the same cut my belly and legs just by doing this bodybuilding machines
OR
do i have to first remove body fat by sprinting and doing some high calory burning excersises and then go to do bodybuilding at gym?

Sorry for being stupid and thanks in advance

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>asymmetrical chest and shoulders

What do I do guys

>>39156393
Concentration curls for the short/long heads
Rope hammer curls for the brachialis
Platoons (21's) with a ez-curl bar

>>39156439
alright, thanks. how many reps and sets?

>>39156450
I always go 4x6-8 heavy for the rope and concentration curls, and 3 sets of platoons (21's). If you want to challenge yourself, run the rack (reverse pyramid burnout) for the last set, or do a drop set with rope and concentration curls.

>>39146939
Cheekie when are you going to show us that cute little Asian butt?

>>39154393
He has a top Olympia tier physique there's no question, but Phil is just too dominant and has some disgustingly blessed muscle bellies. Look at Phil heaths forearms Vs Kai Greenes.

>>39156582
This. Phill really is on his own level.

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What are the alternatives to PPLx2?

>>39157476
ULxULxF

>>39152632
Weet je dat zeker? Heb hem toch echt een keer aan staan de moedigen op een competitie...

Ruben ken ik heel goed, ik heb samen met heb een krachtsportvereniging opgericht in Groningen. Samen kwamen we vroeger in Loods.1 vaak bij Wolters. Zaterdag ME UB, zondag ME LB. Westsiiiiiiddde!

>>39156403
someone here can probably give you better advice than me. but the advice I will give you is in good faith. It sound's like you are a beginner and just overall fat. If that's the case, you need to lower your daily caloric intake, and exercise. Some people say machines suck, and while not as good as free weights, I think machines are still useful. You can build muscle, while losing fat. So yes, you can lose the belly while growing your shoulders and arms. But remember to work each and every muscle group with the same effort and vigor. This is a simple answer, it's not actually this simple, but should suffice for you. I suggest you begin doing more research.

>>39147538
You aren't Cheekie, stop pretending.
>inb4 no timestamp pic

#stayrekt

>>39147643
i-is he /fit/s king?
>roids for a natty body
>confirmed autistic
>sperglord as fuck
>memes like a madman
>tfwnogf

>>39156403
>can i grow my arms/shoulders at the same time cut my belly machines
Technically, yes, but work free weights because they are 100x better. Just eat -500 calories off your maintenance (calculator your daily intake online).
>do i have to first remove body fat by sprinting and doing someone high calorie burning exercises before i add mass at the gym
No, its called a recomp. You lose fat by eating at a calorie deficit, and gain muscle by intake of protein and working with weights.

You aren't stupid, but you certainly didn't read the sticky.

Godspeed, dipshit.

>>39157483
What is F?