Bodybuilding Forums

I'm a bit confused on the subject of bodybuilding vs strength training and what begginers should or shouldn't be using. Programs like 5x5 beleive strength training is a must for begginers and the same goes for alot of other websites. I wouldn't say I'm a begginer becuase I've been working out for a good while now but I cant squat a certain weight or bench press my own body weight so does this mean I am? If so would I be better off using a strength training program and not use something like THT, to be honest I'd rather not but if gains would come easier then it might not be a bad idea.

While on the subject of 5x5 what do you guys think of GOMAD (gallon of milk a day) anyone ever tried it?

To get really strong, you have to lift weights that you can only lift for low reps. You have to do singles, doubles, triples, partials etc, to accustom your mind and structures to the weights. For instance, say you want to squat much heavier. One way is use a power rack, then use a weight that is well above what you can squat. Do only the top portion of the lift, for say sets of 6, 5, 4, 3, 2 reps, using the pins in the rack to 'spot' the lift. When that feels easier, lower the pins, one notch/hole at a time, until comfortable at each level, gradually increasing the range. You can also incorporate isometrics and negatives, at points which are difficult. If you really want strength over bodybuilding, go to a powerlifting, or olympic lifting trainer. Be fussy, and find a really good one that can demonstrate actual results, and one that has results with clients over a long time frame, ie older guys who are fit, strong, healthy and injury free, not crippled.

I have used tons of milk. The idea is to sip it throughout the day, and use full cream, even with added cream. Sipping, so that it digests works well.

I have started alternating bewteen both ,man. I am convinced you need both to be a successful in building muscles. Both heavy weights(to the point of maximum reps) and volume/workload to force them grow. Charles Poliquin(one of the most successful bodybuilding trainers/gurus) refers to them as Accumulation and Intensification periods and recommends alternating every 3-6 weeks between them. I will give some more specific details of his general recommendations and guidelines:

Accumulation:
Total sets/bodypart: 6-8
No.exercises/bodypart: 2-3
TUT/set: 40-60s
Sets/exercise: 3-4
Rest intervals: 60-90s
Reps: 8-20

Intensification:
Total sets/bodypart: 8-10
No.exercises/bodypart: 1-2
TUT/set: 30-40s
Sets/exercise: 4-5
Rest intervals: 3-4min
Reps: 5-8

This just gives an example of contrast of both sides. I personally enjoy heavy training more.Doing powerlifting exercises,my favorite.

I am already drinking 1lt of milk a day. I do not know about a gallon.Probably I would have issues with my stomach. You can find million sources of calories to add to your diet. This is basically the ''magic'' behind GOMAD. Calories.

Okay thanks guys, the reason I asked was becuase I dont think I've made much progress in gaining size or strength over the past year, well definatly not enough. Alot of begginers swear by 2-3 full body basic lift workouts and they get reults in strenght and some do fine on something like Marks program. I think I'll maybe use Marks THT principal but maybe change it up on leg days with slightly lower reps, I find 12 reps for squats is too much for me.

Uplift, I've strated on the heavy cream:)

This is slightly off topic but I dont really want to start a new thread for it, cant remember wether or not I have to wait a certain amount of time before carbing up with MANS or can I carb up after the first 5 days of low carbs?

WHO AM I wrote:This is slightly off topic but I dont really want to start a new thread for it, cant remember wether or not I have to wait a certain amount of time before carbing up with MANS or can I carb up after the first 5 days of low carbs?

You can do anything you want, but you may not be fully fat-adapted after only 5 days.