Re: bodybuilding, powerlifting, weight lifting

koi · Post by **koi** » Thu Sep 03, 2009 10:16 pm

Hey everyone. I thought that this would be a cool topic to start since I have been into bodybuilding and powerlifting for about 7 years now ( I also have a degree in sports science and am a personal trainer), and from what I can see Michael has definatlly been into that for sure. This area can be used to post any question or routines for discussion as well as stuff about supplements. Since this form has been so helpful to me interms of obe training: feel free to ask any questions reguarding training and stuff and I will answer them to the best of my ability.... plus you wont have to pay 50+ dollas per hour for it

Post by **Michael Raduga** » Fri Sep 04, 2009 8:39 pm

You're right, koi. I have been into this theme about 12 years. It's just one of my hobbies. My best bench press was 400 lbs. But now I do not think that it is very good for my organism. I lost 50 lbs of my weight and strive to be more sharp.

What is your best 3 princeples for this target? (is my help in the phase area cost $50?)))

koi · Post by **koi** » Thu Sep 10, 2009 5:07 am

Hey man. sorry ive been away and couldnt reply. What I meant by the 50 dollars thing is: thats how much people pay to work with me. Well actully the spa that I work at takes 20%.....

So Anyways... if I understand your question correctlly your goal is to cut down your body weight to look more sharp or cut? If that is correct here is my advice: what you want to really do is lose bodyfat and MAINTAIN the amount of muscle that you have. ( it can be very tough to actully build muscle during this process since it will require that your body is in a calorie defecit state, meaning that you will be taking in less calories than you are burning off in order to cause fat to be used as energy) . To do this :
1. increase cardio: about 3-4x/ week not on leg day. i reccommend as high intensity as you can for no more than 30 min. 20-25 min is best. interval cardio and sprints may also be benificial. It is widly believed that the best cardio for this goal is high intensity; this is due to the principal that if you look at a sprinter they are musclular and lean while a marithon or distance runner looks soft and weak.
2. Keep training heavy!!!!! your body needs to be reminded that it needs to keep the muscle when cutting or else the muscle will be the first thing to go as an energy source. HOWEVER you dont need to do as much volume (total sets) just make sure you are using the same weight. so after warming up (always warm up well with light sets) if you previouslly did like 5 sets per exercise take it down to 2 or 3 sets. DO NOT do the whole high reps light weight thing. this is a false theory and will cause muscle loss. Remember mucles need a reason to be there and the reason is heavy weight so get that bench up there!!!
3. Dont go nuts on the diet!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! if you do something crazy like cut out all the carbs you will mess things up. cut down calories gradully and keep the protein high and the fats and carbs balanced. eat complex carbs like brown rice, oatmeal and potatoe. Good fats are omega: nuts, avocadoe, salmon, fish oil. Try to calculate how many calories your body needs and eat slightly under that.

ast-ss and elitefts.com are 2 excellent sites with different but both useful theories. If you want Michale, write yout your current training routine in as much detail as you can and I would be happy to help you make it better for your goal.
Good luck with the training. By the way a 400 bench is massive. I myself can probablly do like 320. my squat is close to 500 and my deadlift is mid 400's ....

Post by **Michael Raduga** » Sun Sep 13, 2009 8:48 pm

I do almost the same, but I think cardio 3-4 per week is too much. I do sprint twice

How many repetition for one exercise in one set? I did 6-8, but want to try 12-14

koi · Post by **koi** » Sun Sep 13, 2009 10:52 pm

sprints are good! but what is your sprint routine? how long does it take?
- you can use higher reps on a few exercises to change it up. In fact you may see good results however, you must always keep those lower reps (6-8-) in there in order to make sure you are using the heavyest weight possible to maintain and build muscle. If you switch completlly to high reps you may lose muscle expecially while trying to lose weight....

Post by **Michael Raduga** » Wed Sep 16, 2009 10:18 pm

My sprints take 15-20 min, but it is very active. VERY!

I know some men who use high reps and they looks so fantastic that I wanna to try it too)))

In 2-3 month I will tell you about this experiment

koi · Post by **koi** » Thu Sep 17, 2009 1:26 am

yes this is true. Ronnie Coleman (former mr olympia) is known to advocate reps of 10-15 Similar is true for ARnold Schwartzanagger (6-12 reps).However you must notice that such bodybuilders all came from a powerlifting background and still would throw in a set of 3- 5 reps once in a while to keep that muscle density.
I have a question for you. I have noticed that much of the great body of knoledge in the areas of strenght training and weight lifting that we read here in Canada and the US often come from Russia. In fact all of the major olympic weight lifting and Powerlifting schools in north america often advocate Russian training principles. Would you say that over there in Russia that people in gyms seem better trained and that Russian athletes in general are more well trained? Also, are people in general more fit as opposed to america where people are often unhealthy and overweight?

Post by **Michael Raduga** » Sat Oct 10, 2009 7:52 pm

I'm not sure that Russain athletes are more trained and are informed about new investigations now.

It was 20 years ago when we were good in this area. We lost it in poor years after СССР collapsed

I think we both should look at China now))) Do you remember last Olimpic Game?)))

koi · Post by **koi** » Fri Dec 04, 2009 4:31 am

Hey Michael. Just wanted to check to see how the training has been going... What is your routine like lately?

Post by **Michael Raduga** » Tue Dec 22, 2009 6:40 pm

Hey)
I used 12-15 reps and... I'll try to train with 18-20 reps!

Of course, first 2 sets for bench press better do with 6-10 reps(for power and stress) and after it I wonna try 2-6 sets with 20 reps(for blood pump)

Egor · Post by **Egor** » Thu Mar 25, 2010 5:07 pm

Guys, could you tell me the best on your opinion way to enlarge the weight? I mean the weight of my body.
I'm now little bit over 70 kg and want to be 85-90... I do understand, that it will take me a year or more, to achieve the result, but I don't know if I should eat more, use some special protein... And I also don't know what training mode is better for such purpose. It will be great, if you'll help me with the advice. Thx!

bunnyfunny · Post by **bunnyfunny** » Thu Apr 15, 2010 6:48 pm

Hello,
I am body builder...But recently I have stumbled upon this phase concept. What I feel is like doing body building and phase both at the same time is "Mission Impossible"..Is there any tom cruise who made this mission possible..out there..I need some help..Please kindly advice me..

Bunny.

Post by **Michael Raduga** » Sun Apr 18, 2010 6:03 pm

The first reason to foul when you comming to gym on not regular basis

bunnyfunny · Post by **bunnyfunny** » Tue Jul 06, 2010 6:04 pm

Mr Raduga,
Will bodybuilding in any way effect the process of achieving phase..? Because physical work out will exhaust us and sleep gets too deep to control..? IS there any specific mechanism you follow to over come this trouble..Please help me..I am seriously looking forward for a solution for this since long time...

Thank You,
Bunny

Post by **Michael Raduga** » Wed Jul 07, 2010 1:06 pm

I do not think it's a big problem. More over I can find some reasons that sportstyle life should help OBE practice. I am in sport more than 20 years with 3-6 trainings per week. My body needs more time to relax and I can use it! My mind used to overcom my own weakness and I can use this inner power in OBE techniques

People make the same errors, but every time try to find unusual reasons for their unsuccesfull practice... That is realy big problem!

Believe, if we would talking about your attempts to achive the phase, I could find 5-10 errors in each of them! This errors you can find in SOBT

bunnyfunny · Post by **bunnyfunny** » Wed Jul 07, 2010 8:56 pm

Thanks A Lot Mr Raduga ..that was a practical reply.

..may be I need to deal with negative forces affecting my practice.

jccarey09 · Post by **jccarey09** » Tue Jan 04, 2011 2:07 am

I've been weight lifting for a year now, I think my body won't be like this without the help of supplements.