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Search results

  1. And the Ugly

    Post a bodybuilding pic.

    Man, Bertil was an incredible athlete and absolutely made for bodybuilding. There's a really good doco about him on youtube. Bullshit physique.
  2. And the Ugly

    Is it a knot?

    Mate I haven't seen it or assessed you in person. Nothing i've said is definite, but given the information you've passed on, it's my best idea right now. There's nothing wrong with squatting while you have it, lots of people have it often. In fact it might help by loosening you up and bringing...
  3. And the Ugly

    Is it a knot?

    If you get it right you should get immediate release to some degree, but you're not going to fix something like that perfectly. Do it again before bed and again in the morning.
  4. And the Ugly

    Is it a knot?

    You have a huge sweep of fascia, or thin connective tisssue in a sheet, called your ITB (or TFL for pedants out there) which runs from your hip, down the outside of your leg to your knee. This frequently becomes tight and causes many people trouble. I'd suggest a tight ITB is your culprit. Using...
  5. And the Ugly

    Is it a knot?

    Exactly where on your leg is it sore? Be specific. Does the pain feel like it's coming from a centralised point or just a general soreness and tightness?
  6. And the Ugly

    Help with Comp periodization

    I suppose. Simply structure it so that you perform your main lift one day and the accessory work for it on another day. Bench / Dead Squat / Bench Dead / Squat Do the 5/3/1 numbers on the main day and 5 x 10 @ 55% on the assistance day. Maybe bring the assistance reps down for DL's.
  7. And the Ugly

    Help with Comp periodization

    You're over-thinking it way too much. Pick a really simple program to follow until the comp, like 5/3/1 with heavy singles added in. With 9 weeks to go you could do 2 full cycles of 5/3/1, finishing with a peaking week, then just deload the week before. I don't think 5/3/1 is particularly...
  8. And the Ugly

    Busta nut in Brisbane I

    I think he's shopping for panties and dresses that weekend. :p Nah I'm pretty sure he's in, just maybe hasn't posted it yet. He's got a PA comp the weekend before. Hope you can come mate.
  9. And the Ugly

    Monounsaturated fats

    Healthy (and unhealthy) fats are important for building muscle and for maintaining life for heaps of reasons. -Good source of energy that digests slower and packs more calories per gram than protein or carbs. -Healthy fats 'clean up' bad fats in your system and help combat against heart disease...
  10. And the Ugly

    Busta nut in Brisbane I

    I'll be there to lift mate.
  11. And the Ugly

    [Article] Rotator cuff impingement/strains

    If you can perform a legitimate 20+ of that movement with the black, you probably aren't lacking in trap / rhomboid activation. If those muscles are under-developed, i'd focus on the first two of my rowing movements being horizontal stuff at mid-chest height, go a little lighter and work on...
  12. And the Ugly

    [Article] Rotator cuff impingement/strains

    Always. Use the same band you'll use for the RC stuff and do band pull-aparts. Grip the band with both hands, arms straight out in front of your shoulders. Pull band apart without letting your arms bend. Imagine 'pinching' something between your shoulder blades. Get a friend to put his fingers...
  13. And the Ugly

    Do you have good form?

    'Yes', and 'a combination of all the knowledge sources you mentioned'.
  14. And the Ugly

    [Article] Rotator cuff impingement/strains

    Short answer - internal / external rotation exercises with a band. Impingement occurs most commonly because supraspinatus is too strong relative to your other 3 RC muscles. Do internal / external rotation exercises with a band religiously morning and evening and you'll create more room...
  15. And the Ugly

    If you were to add up all your $$$ spent on supps...

    Not a lot. Maybe $2000 in 5 years? I really only use a protein sup when I haven't got the time or the chance to get my hands on real food. They're cheaper per serve and more convenient, but not as good in the long run. Odourless fish oil is worth the money.
  16. And the Ugly

    Sprint training while bulking..

    With that lifting program, i'd suggest working up to two sprint sessions a week for fitness and speed. One would be 2 x 8 x 120m @ max effort with 20sec between reps, and 4 mins between the two sets. Start with just a single set of 6 x 120m with 20sec rest. The other would be 15 x 25m @ max...
  17. And the Ugly

    Sciatica

    Mobility and flexibility. Get a trigger point ball or foam roller and use it on your hammies, ITB, lower back and glutes. Look up stretches for piriformis, glutes, ITB, Hamstrings, calf. Perform them twice a day until you see some lasting improvement, then perform them after every workout or...
  18. And the Ugly

    How does this eating plan look for my missus

    That looks like a text book diet. Perfect. Unless she's used to a diet like that then i'd be surprised if she sticks to it. And if she's about to start weight training then her caloric requirements are going to go up. Maybe be a little more kind to begin with and see how she tolerates the...
  19. And the Ugly

    Peaking

    I train to feel good. About myself, my body, the world. I don't give a fuck about peaking.
  20. And the Ugly

    [Article] Hammies

    Have a look at John Medow's articles on T-Nation. Dude is a weapon, and a thinking man's bodybuilder. He's all about finding ways around sticking points on body parts. T NATION | Enormous and Strong Legs: The Mountain Dog Way
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