BodyBuilders?

[elevatethis]

Funny how general fitness chatter always turns to discussing supplements and whey protein, lol....I switch between Pro Complex and 100% Whey (made by the same company) and am really happy with those two supplements. Tastes good and both claim to have a pretty good nutrient profile...

I've been training at a Muay Thai gym for the past year and half and am hooked. I wasn't big before, but I've leaned down to 7% bodyfat and have gained a lot of muscle tone. Its an incredible workout that combines strength training, cardio, and flexibility. Not to mention also teaching some very effective self-defence techniques.

My one thing about bodybuilders and lift-junkies is that they become so strong that they can't really move like a normal human being after a certain point. Huge muscles are great, but I personally think its healthier to be more like a chimp than a silverback, if you get the analogy...

[dreese88]

Funny how general fitness chatter always turns to discussing supplements and whey protein, lol....I switch between Pro Complex and 100% Whey (made by the same company) and am really happy with those two supplements. Tastes good and both claim to have a pretty good nutrient profile...

I've been training at a Muay Thai gym for the past year and half and am hooked. I wasn't big before, but I've leaned down to 7% bodyfat and have gained a lot of muscle tone. Its an incredible workout that combines strength training, cardio, and flexibility. Not to mention also teaching some very effective self-defence techniques.

My one thing about bodybuilders and lift-junkies is that they become so strong that they can't really move like a normal human being after a certain point. Huge muscles are great, but I personally think its healthier to be more like a chimp than a silverback, if you get the analogy...

haha yea I know what you're saying. The company that makes Pro Complex is the one that I recommended in my last post.

There isn't anything inherently unhealthy about having a ton of LBM, but you're right that after a certain point it almost doesn't matter how flexible you are you will become muscle bound. Personally though, I don't really find that to be a problem that many people, outside of pro bodybuilders, will have to face without AAS.

[munding]

wohoow! bodybuilding! just got down to 189 lbs last month, from an offseason weight of 224. now im rebounding and around 202-205. trying to bulk up to 240 until dec and get a few cycles in for the offseason then cut back down again. hopefully ill be around 195-200+. my long term goal is to compete at around 220 and above. hopefully in 2-3 years.

i used to like jay cutler's physique. but i think victor martinez has a better overall package and cleaner lines. brandon curry's physique is also nice. and the 09 arnold classic amateur winner roelly winklaar.

[reaxion07]

I'm trying to get back into lifting...not a bodybuilder, but I do participate in college athletics

Hmmm, would any of you be knowledgeable enough to help me out with a sport specific workout? I've tried and tried to find one that fits what I do to no avail

[dreese88]

Hmmm, would any of you be knowledgeable enough to help me out with a sport specific workout? I've tried and tried to find one that fits what I do to no avail

What sport?

[reaxion07]

College Co-Ed cheerleading, and I'm starting to get into elite level partner stunting. It's hard, because I need to gain strength and muscle, but not too much because I'm trying to learn how to tumble and need to be somewhat nimble All I have available to me is a dumbell set, a flat bench, an adjustable bench, and a cable trainer. There's no benchpress bars, just dumbells.

And since (in my experience) there is a HUGE amount of ignorance towards male cheerleaders, here's some examples of what I do...



This video isn't me, but this is the same kind of elite level stuff I've been working on with my GF (girl in picture #2). We're pretty successful, but I feel like I need more size/strength to get even better

YouTube - Jeremy & Danielle 2008 UCA Co-Ed Partner Stunt Entry Video

Sorry for the long reply...

[Bobsean]

College Co-Ed cheerleading, and I'm starting to get into elite level partner stunting. It's hard, because I need to gain strength and muscle, but not too much because I'm trying to learn how to tumble and need to be somewhat nimble All I have available to me is a dumbell set, a flat bench, an adjustable bench, and a cable trainer. There's no benchpress bars, just dumbells.

First of all, right on dude, seems like an extreme sport to me! I imagine throwing all those young ladies around will take plenty of strength. Fortunately, you have the tools necessary to get stronger!

From looking at your photos and that crazy video it seems like you will need tons of leg strength and balance, a strong core, and plenty of upper body.

I see in your post that you say that the only weight you have access too are dumbbells, a flat bench, and a cable trainer. You can do a lot with just this selection of equipment, but i must ask, if this is for college do you have access to a school gym? If so there are so many more options for you.

So, If i were to going to be training for this with the equipment above. My concentration would be first on legs. All the power to launch those girls has to come from them. Here are some exercises that I would do.

-Legs- http://www.bodybuilding.com/fun/exer...cle=Hamstrings
Lunges (With dumbbells)
Romanian Dead Lifts
Jump Squats (These are crazy good)
Sprints

-Core- (I'm sure you can find plenty of ab things to do)
Leg Raises
Crunches
Sit ups
Note: An intense leg training session will also hit the core nicely!

Upper Body:

-Chest- http://www.bodybuilding.com/fun/chest.htm
Dumbbell Press (Flat bench)
Incline Dumbbell Press (Incline Bench)
Dumbbell Fly's (Flat bench or your cable cross trainer)
Incline Dumbbell Fly's
Push-ups

-Biceps- http://www.bodybuilding.com/fun/biceps.htm
Standing Dumbbell Curls
Incline curls (Seated on your incline bench)
Any curls with the cables

-Triceps- http://www.bodybuilding.com/fun/exer...Muscle=Triceps
Dumbbell or Cable Kickbacks
Bench Dips
Seated Triceps Press
Cable triceps extensions

-Shoulders- http://www.bodybuilding.com/fun/shoulders.htm
Dumbbell Shoulder Press
Front raises (works front deltoids)
lateral raises (works side deltoids)
Bent over lateral raises (works rear deltoids)

I think that the shoulders and triceps will be crucial for doing the one arm female lift! haha.

-Traps- http://www.bodybuilding.com/fun/traps.htm
Dumbbell shrugs
Cable shrugs

-Back- http://www.bodybuilding.com/fun/exer...le=Middle+Back
Dumbbell Rows
Bent Over Rows
Dumbbell Dead Lifts
Cable Rows (Depending on your cable trainer)
Pull-ups!

Lastly, eat as clean as possible. Lots of lean meats, egg, and a decent amount of complex carbs. Training is 30% lifting, 70% nutrition.

Hope this helps! I included the links to different exercise pages so that you can look through and find more things that will apply to your equipment and needs. Good Luck!

-Sean-

[dreese88]

I forgot to mention this earlier in the thread...If you are serious about doing work in the weight room check out www.t-nation.com...you won't regret it, I promise.

[Bobsean]

I forgot to mention this earlier in the thread...If you are serious about doing work in the weight room check out www.t-nation.com...you won't regret it, I promise.

Woohoo!

Great, another way for me to waste time on the internet... haha. Great site.

[Mitch21]

Reaxion... I understand exactly what you're asking for... I, myself, was never a cheerleader, but my girlfriend cheered her whole life. She was the captain and flyer of our university cheer squad so when I was in my prime, she always wanted me to toss her around. Like others mentioned previous, a well balanced core is essential to tossing a girl around in the air. Obviously it's not limited to these muscles, but your quads, abs, and shoulders are the prime muslce components for a male cheerleader (in my opinion from messing around with my girlfriend)... The squat is super important in getting that burst to toss your girl in the air. The core is essential to keeping stability, and obviously some mean shoulders are needed.

The workout listed above looks like a solid regime for your needs!

Have fun!