BF2S Forums Workout Programs & Diet

Righty-ho. So basically I've been using the EZ Curl bar more often these past few weeks, and FUCK ME, the difference is huge. Granted, I'm taking a lot more weight on each arm now (22.5Kg - just doing a routine for now, will put higher in a month). The overall tone of my muscles has seriously improved by using it.

Tips if anyone is going to use it:
Do not ever relax your biceps when doing it, when you release and slowly let down the bar, make sure your biceps are still tensed at the lowest position - This will allow a much sweeter definition of your muscles because they will be used to be tense and working out, so when you relax them entirely, the overall look of the muscle is much healthier.

Never tense your legs or lock your knees. You should ALWAYS be in a relaxed bodily position when lifting (if you aren't, then you aren't using your biceps as your only source of strength and power).

Do not move your shoulders, if you are moving them when lifting the 5th or 6th rep, then the weight is too much for you, go down a notch.

Do NOT buy a York one. I have it, and it's poor. The close grip is absolutely terrible ( basically, there is none) and therefore I can only do the widegrip successfully.

I'm going to invest in a better one, but if you're looking for bicep definition and increasing strength + peak, then go find an EZ bar, it will seriously burn your biceps, and make them a lot stronger.

Also, wide grip = strength + size
Closed grip = Peaks

This is the best way to nail your peaks and make them look even bigger (bigger peaks = healthier biceps) and the only better way I have found to get your peaks is to use preacher curl with only your fingertips (will explain later).

Vilham wrote:

Is this a preacher machine thingy? or is this a freeweight one?

Ive been using a machine ez bar and its brilliant, went from fuck all on each arm after not doing weights in months to doing 32kg.

32 each arm or 32 in total?

I use a freeweight EZ curl bar, this one


When I say preacher curl, I mean freeweight preacher curl. Machines are not the way to go for strength training and muscle training. They support too much of your core movements. You should be able to handle freeweights properly or it's not a worthwhile exercise. Never used a machine and don't plan to.

Vilham wrote:

32kg total, i do free weight dumbbell curls one day and then do machine preacher curls the other. I might try replacing the machine with free weights then.

Yeah, switch to free weights, you'll see how much harder it is

How do you do your dumbbell curls?

I alternate, always having both in my arm, and twist my bicep to the point where my palm faces my face. So I go from Hammer -> Curl in the process; I feel it gives me a larger peak and works both ends of the bicep. Although, if you're doing preacher curls on another day, you should be fine doing hammer curls.

@ Jebus

I totally missed your questions about shakes.

Here are the rules in choosing the right one and how to take them, I'm sure the other guys will agree:

1. Do NOT ever buy shit that you see in health stores and stuff, unless it's decent brand shit (which it usually never is). A GOOD protein shake should cost between £30 and £40 for 2.2kg (5lb) and it should be from one of the decent brands.
2. If you want pure protein shakes (there are different types of shake you can take post-workout - All in ones, whey protein and recovery) then you have a selection of brands to choos from:
   - Optimum Nutrition (usually taken as THE best for 100% Whey protein isolates. I take it, it tastes fantastic and works beautiful. You're going to pay a more premium price for it, though.
   - BSN - Syntha-6 should do the trick
   - Gaspari MyoFusion
   - PHD Nutrition Pharma Whey
   - Reflex Instant Whey
   - USN Whey
   - Sci-MX
I personally wouldn't touch any of the other shit, it's just not a good idea to experiment with new brands. ON have gotten it spot on for a long time now, and I will never switch; however, I may try out BSN Syntha.
- DO NOT TOUCH MAXIMUSCLE. They claim to give you the biggest gains, and to some extent, it is correct, but it is because they overload your body with supplements. They give you above the recommended dose for EVERYTHING and therefore you gain more, but it's dangerous and not a good idea - I'll back this up with the fact that you should NEVER take more than 5g of Creatine a day, and Maximuscle Cyclone gives you 10g. One of my good friends who is a doctor in Spain was talking to me about it and says that she gets kids with liver problems due to taking too many supplements.
- You should probably grab a post-workout shake instead of just another protein hit. This will include an energy boost (for all the energy wasted on the workout), Creatine, Amino acids and fast protein. These are the ones I suggest, and I really do not advice deviating. There are few of these, but they do work. As you are starting out, I advise this instead of buying Creatine capsules yourself and taking them. This way you don't need to worry about anything else
  1. PHD Nutrition Synergy ISO-7 : I currently take this and the taste is most certainly above average. Gains are significant and it doesn't give you the shits. It's a VERY good product
  2. Optimum Nutrition After Max - This is actually rare in Europe, for some reason... I tried a month of it and it was brilliant, sadly my distributor discontinued it, so I switched to PHD. This works equally as well, maybe better if I had time to try it out.
  3. Reflex One-Stop - Not tried, but heard good things
  4. Sci Mx Omni MX hardcore - Same as above

Note you can also use these "all in ones" at other points in the day, but I suggest post-workout shakes.

- I always mix with milk. Never with water. Milk gives you a bit of fat on the top and it makes the shake taste a lot better. It's a full bodied drink, unlike with water, where it really doesn't taste very nice, with anything (other than pre-workout boosts). This is why I tend to workout more at home, because I have the lovely ice cold milk at hand and don't have a problem with set up times.
- Get a DECENT shaker. I've been lucky in that both Discount Supplements and Monster Supplements supply a free shaker with your first order and both those shakers are actually quite good. Just don't fall for the "special ball inside rolling makes the consistency better" bullshit. Spend no more than £7 on it.
- If you're determined to gain, then think of looking at BSN NO-XPLODE, PHD V-Max Pump or VPX Shotgun. These will add a massive boost preworkout and allow you to lift a hell of a lot more, therefore breaking more muscle fibers and increasing strength and size in the process. I currently take V-Max Pump and it tastes fantastic (berry blast, with ice cold water) and the pump is incredible. Sonder takes Shotgun, and he says it's awesome. But after a lot of research, the NO-XPLODE come on top... It has won prizes everywhere and people say it literally makes your muscles explode. I'll try it out and come back with comments.

That should keep you entertained for a while.

Remember, if you are getting serious, you must take into account this is going to cost money, and it's not cheap. But then again, would you rather get protein like this or buy a 6oz Steak each day? Exactly.

Zimmer wrote:

@ Jebus

I totally missed your questions about shakes.

Here are the rules in choosing the right one and how to take them, I'm sure the other guys will agree:

1. Do NOT ever buy shit that you see in health stores and stuff, unless it's decent brand shit (which it usually never is). A GOOD protein shake should cost between £30 and £40 for 2.2kg (5lb) and it should be from one of the decent brands.
2. If you want pure protein shakes (there are different types of shake you can take post-workout - All in ones, whey protein and recovery) then you have a selection of brands to choos from:
   - Optimum Nutrition (usually taken as THE best for 100% Whey protein isolates. I take it, it tastes fantastic and works beautiful. You're going to pay a more premium price for it, though.
   - BSN - Syntha-6 should do the trick
   - Gaspari MyoFusion
   - PHD Nutrition Pharma Whey
   - Reflex Instant Whey
   - USN Whey
   - Sci-MX
I personally wouldn't touch any of the other shit, it's just not a good idea to experiment with new brands. ON have gotten it spot on for a long time now, and I will never switch; however, I may try out BSN Syntha.
- DO NOT TOUCH MAXIMUSCLE. They claim to give you the biggest gains, and to some extent, it is correct, but it is because they overload your body with supplements. They give you above the recommended dose for EVERYTHING and therefore you gain more, but it's dangerous and not a good idea - I'll back this up with the fact that you should NEVER take more than 5g of Creatine a day, and Maximuscle Cyclone gives you 10g. One of my good friends who is a doctor in Spain was talking to me about it and says that she gets kids with liver problems due to taking too many supplements.
- You should probably grab a post-workout shake instead of just another protein hit. This will include an energy boost (for all the energy wasted on the workout), Creatine, Amino acids and fast protein. These are the ones I suggest, and I really do not advice deviating. There are few of these, but they do work. As you are starting out, I advise this instead of buying Creatine capsules yourself and taking them. This way you don't need to worry about anything else
  1. PHD Nutrition Synergy ISO-7 : I currently take this and the taste is most certainly above average. Gains are significant and it doesn't give you the shits. It's a VERY good product
  2. Optimum Nutrition After Max - This is actually rare in Europe, for some reason... I tried a month of it and it was brilliant, sadly my distributor discontinued it, so I switched to PHD. This works equally as well, maybe better if I had time to try it out.
  3. Reflex One-Stop - Not tried, but heard good things
  4. Sci Mx Omni MX hardcore - Same as above

Note you can also use these "all in ones" at other points in the day, but I suggest post-workout shakes.

- I always mix with milk. Never with water. Milk gives you a bit of fat on the top and it makes the shake taste a lot better. It's a full bodied drink, unlike with water, where it really doesn't taste very nice, with anything (other than pre-workout boosts). This is why I tend to workout more at home, because I have the lovely ice cold milk at hand and don't have a problem with set up times.
- Get a DECENT shaker. I've been lucky in that both Discount Supplements and Monster Supplements supply a free shaker with your first order and both those shakers are actually quite good. Just don't fall for the "special ball inside rolling makes the consistency better" bullshit. Spend no more than £7 on it.
- If you're determined to gain, then think of looking at BSN NO-XPLODE, PHD V-Max Pump or VPX Shotgun. These will add a massive boost preworkout and allow you to lift a hell of a lot more, therefore breaking more muscle fibers and increasing strength and size in the process. I currently take V-Max Pump and it tastes fantastic (berry blast, with ice cold water) and the pump is incredible. Sonder takes Shotgun, and he says it's awesome. But after a lot of research, the NO-XPLODE come on top... It has won prizes everywhere and people say it literally makes your muscles explode. I'll try it out and come back with comments.

That should keep you entertained for a while.

Remember, if you are getting serious, you must take into account this is going to cost money, and it's not cheap. But then again, would you rather get protein like this or buy a 6oz Steak each day? Exactly.

Solid contribution Zim.  WHen we getting pics of you? I ponied up!! I wanna see progress ladies!  Anyways, ON is the best, Syntha-6 is the BEST ive ever tasted, but its expensive.  As far as pre-workouts go, i actually say AVOID NO-Xplode.  Two reasons, one: iits epxensive, you have to use two scoops, and take on off training days... Two: it doesnt have PROTEIN.  May I suggest VPX Sports NO Shotgun.  It only requires one scoop, tastes meh, and has 20g of whey isolates per serving.  Remember, you want to take in protein whenever you can!

Zimmer wrote:

Vilham wrote:

Zimmer wrote:

- DO NOT TOUCH MAXIMUSCLE. They claim to give you the biggest gains, and to some extent, it is correct, but it is because they overload your body with supplements. They give you above the recommended dose for EVERYTHING and therefore you gain more, but it's dangerous and not a good idea - I'll back this up with the fact that you should NEVER take more than 5g of Creatine a day, and Maximuscle Cyclone gives you 10g. One of my good friends who is a doctor in Spain was talking to me about it and says that she gets kids with liver problems due to taking too many supplements.

Woops just bought some maximuscle promax the other day, it doesnt have creatine but it does have the following:

Promax is the only protein powder to contain the muscle-building environment support formula, Nitrogain®: a blend of L-cysteine, taurine, chromium picolinate, and glutamine peptides.

any of them bad for you?

You're gonna regret that. No, none of them are bad for you, but it's going to taste foul and it probably ripped a hole through your wallet. Also, the Nitrogain shit is ballcrap, most other supplements contain that, but just not in that order, or under a different chemical name.

Look, to put it in terms.... Maximuscle = The Bose of supplements. It's shit, expensive and everybody buys it.

Promax tastes like vomit and rats piss mixed together with water. Seriously, it's fucking foul.

@ Sonder - V-Max Pump also contains protein and actually tastes fantastic. I'll have to try all 3 to get a decent idea of it all.

Damn, doesnt seem to be on BB, is it only in Europe? As far as pre workout NO's go I've tried Dark Rage, Gaspari Super Pump, NO Xplode, VPX NO shotgun, and MAX MUSCLE's NO, cant remember the name though... Shotgun has been my fav.

Zimmer wrote:

Also, Sonder, VPX Shotgun is a hell of a lot more expensive than both NO-XPLODE and V-Max Pump.

560g for £38, when both XPLODE and V-MAX are 820g for £34

I shop at a local store, guy has lowest prices ever, I pay $32.00 American for it.
You may post 6 seconds ago

Zimmer wrote:

SonderKommando wrote:

Zimmer wrote:

Also, Sonder, VPX Shotgun is a hell of a lot more expensive than both NO-XPLODE and V-Max Pump.

560g for £38, when both XPLODE and V-MAX are 820g for £34

I shop at a local store, guy has lowest prices ever, I pay $32.00 American for it.
You may post 6 seconds ago

Man, that's an awesome price.

yeah dudes awesome. I dunno how he does it, he doesn't charge me tax either since I
a regular.

Zimmer wrote:

SonderKommando wrote:

Zimmer wrote:

Also, Sonder, VPX Shotgun is a hell of a lot more expensive than both NO-XPLODE and V-Max Pump.

560g for £38, when both XPLODE and V-MAX are 820g for £34

I shop at a local store, guy has lowest prices ever, I pay $32.00 American for it.
You may post 6 seconds ago

Man, that's an awesome price.

only in Republicana Americana
30$=30€=£30

Wow Zimmer, great post! You really know your stuff man, very informative
I go to school for a whole day before hitting the gym though, so bringing milk would be risky I'm guessing


And when EZ-Curling, do you sit down? Because we have such a seat in our gym, but it's really old so the seat can't be adjusted, meaning I have to sit really low...

Went for a jog this evening. First time I'd properly tried to exercise in about 2 months (granted, I did an absolute shitload of walking overseas, but eh.. doesn't really count). Felt so goooood, despite the temperature still being ~30C at 8:30pm..

Now, I've got a month before uni starts and I want to get fit. Ya know, for confidence and all that stuff..

I'm planning on running every second day (being realistic here..), and using my punching bag a lot to get the heart rate up and all that. I've got a straight barbell and enough weights at the moment, but since gyms cost way too much around here (I might go to the uni one), what exercises should I look at doing to get my general fitness up and get my upper body looking.. better.

Cheers

Zimmer wrote:

You want to do strength training, so that would include
Squats
Bench press
Dumbell flys
Dumbbell curls
Crunches

It really depends on what you want to work on minty. Basically, those exercises will work your core, biceps, chest, and and legs. You can specialize in certain ones and do more advanced techniques...

I advise you follow the video in the first page for abs. Ask sonder about leg and shoulder exercises if you want to specialize in that... I don't do either type regularly. I can help you with biceps, chest and abs.

Thanks for the info

Mmm, is there a "garage version/alternative" of the bench press.. for those of us without the said bench? ><

mcminty wrote:

Zimmer wrote:

You want to do strength training, so that would include
Squats
Bench press
Dumbell flys
Dumbbell curls
Crunches

It really depends on what you want to work on minty. Basically, those exercises will work your core, biceps, chest, and and legs. You can specialize in certain ones and do more advanced techniques...

I advise you follow the video in the first page for abs. Ask sonder about leg and shoulder exercises if you want to specialize in that... I don't do either type regularly. I can help you with biceps, chest and abs.

Thanks for the info

Mmm, is there a "garage version/alternative" of the bench press.. for those of us without the said bench? ><

Dumbell Presses.