Bodybuilder vs Kraftsportler

[upspaced]

Arnold hat früher beim Steinlupfen mitgemacht

falsch, der war fussballer.



All Powerlifters are Fatties

Also natürlich ist schon klar das die Powerlifter nicht mal so nebenbei eine Diät einlegen können, es ist eine neue Welt. Das Training und vor allem die Ernährung müsste sich ändern. Isos sind ja bekanntlich keine lieblingsübungen von powerliftern.

Aber ein paar haben schon ne verdammt gute Muskelmasse sowie einige wenige sogar einen recht guten definierten körper. Das sie die grossen Top des Bodybuildings einfach so schlagen, ist unrealistisch. Aber mitmischen können sie sich auf alle Fälle.

Und wer weiss, vielleicht ist ein Strongman unterwegs der die Super Genetik verfügt und sogar in der Lage wäre einen Coleman (der ja auch mal Powerlifter war...) zu schlagen, aber sowas steht bekanntlich in den Sternen.

Das ordentlich Muskelsubstanz unter der (notwendigen "functional powerlifting fat") Fettschicht steckt zeigt uns Dave Gulledge.

Er ist 1,82 groß und war übrigens der bisher jüngste Mensch, der die 700lbs im Bankdrücken geknackt hat, und das mit 22 Jahren. Liegt bei ihm in der Familie.Sein jüngerer Bruder hat auch nen 830 Deadlift mit 19 jahren oder so.Und nachdem er 2 Wochen lang die Technik gelernt hat konnte er auch mal locker flockig über 192kg umsetzen. (Just to let you guys know, this dude has a 36+ inch verticle jump...)

Die Krafteinbußen durch die Diät waren: von 700lbs Bankdrücken auf 650.
Schwer Beugen/Heben konnte er nicht, weil er sich igendwo was im Rücken getan hat. Drum nimmt er halt nur 315lbs für is zu 30Wdhs.. zu diesem Zeitpunkt.

Er trainiert Westside Barbell mäßig, dabei teilt man die Übungen in 3 Kategorien ein:
1. Maximum Effort: Maximalkraftübung, da wird auf das 1RM oder 3RM gegangen, die Übungen sind hauptsächlich Bank, Beuge, Heben und Good Mornings.

2. Dynamic Effort: Schnellkraft

3. Nebenübungen: Viel Kleinzeug wie Hyperextensionen, Bauch, Bizeps, Shrugs usw.

Beim Westside Barbell Club sind 70% der Max Effort Übungen für Squat und Deadlift Good Mornings.

Bilder von links nach rechts:
1. here's Dave Gulledge at 320 sometime last year
2./3.here he is recently at 265 - carb depleted
4. carb loaded

Name some of your other feats of strength?
I've never lifted a car off a child or anything. In the gym I really just squat, bench, deadlift, and do good mornings. All my best lifts are in competition except my squat. I think the best squat I've done is a 750 box squat with blue bands and mini bands on the bar. That's at least 850 in the bottom and over 1000 at the top the way we set our bands up. I did that at the end of a DE squat workout with my straps down in my old poly suit and briefs. I think my best deep goodmorning is a little over 600lbs. Other than that, I don't know of anything great.

As far as training, my training looks something like this:
Saturday: Heavy shirt day or ME day and boards
Sunday: conditioning such as sled pulls, stair runs and jump rope
Monday: pulldowns, upper back and bicep.
Tuesday: Speed bench and heavy DB inclines, flat and overhead work, and some hypertrophy work for delts and triceps.
Wed: Squat- because of my back injury I can't squat heavy right now. Just using 315 for now. I've been doing a bunch of olympic style paused squats with an explosive concentric. Then I'll end with something stupid like a set of 30 olympic squats. some calf work and abs.
Thursday: Heavy chest supported rows, pullups, biceps, and rear delts.
Fri: off, or maybe some conditioning work.

During my two week diet phases, I'd be doing a lot more cardio than this. Sometimes 45 minutes a day sometimes just 30, but maybe 4-5 times a week. This would be sled pulls, stair runs, jump ropes, stairclimbers and even the elliptical machine.

My strength isn't what it once was but not way off. I did 635 the other day in my new shirt and 650 should go this weekend. I dont' feel great in my shirt so, I think I'm giving up some weight on technique right now compared to when I hit 700. I'd like to get back to 700 in my Sept meet at 275. My gym only has 120lb DB's but i'm still able to OHP those for sets of 12-13. Not sure how to report my back strength as I do lots of machines, but I think I just did sets of 5 on pullups with about 65 extra lbs. Kyle pulls 830 and we use the same weight on our machine rows, so I know my back strength isn't too bad. My leg strength is crap, but that is due to not squatting for about 3 months. When i do 315 for 30 it's an all out effort. I'd like to go heavier but don't want to compress the nerve in my back that is shut down.

I've gotten away from the gallon of whole milk a day diet that got me to my irresistible 319lb physic. Like Matt said, I went through different phases of dieting. Some being pretty restrictive, others being full of a bunch of clean food. What I did was eat clean but pretty big for most of the time, but every once in a while, do a two week intense diet phase. Here's an example of what one day might look like during a time when I wasn't being super restirictive.

6:30am
3eggs, 2 egg whites
1.5 cups oats
3 fish oil caps

8:30
3scoops protein powder
1tbsp flax oil
1cup cottage cheese

11:30
3scoops protein powder
1tbsp flax oil

1:30
whole wheat pasta
lean ground turkey

3:30
1cup oats
2scoops protein powder

5:00
ground turkey

7:30
salmon patty sandwich on whole wheat toast
1 chicken breast

9:30
3 scoops protein powder
1tbsp flax oil
1cup cottage cheese
3fish oil caps.

A few more details, I didn't get real serious about my diet until about 4 or 5 months ago. Before that I was about 285 and pretty lean, some abs. At this time I was eating pretty clean but nothing like I posted. A pizza here and there wasn't unheard of, and I was drinking about a gallon of milk a day, just skim instead of whole(now i drink no milk). Still high protein and a good amount of good carbs. So for 5 months I've been real strict with very minimal cheating. If my girlfriends family was taking me out to eat, I'd stray just a bit. The only other cheating I would do I on Sat. nights when I may drink a few pitchers of beer. And during my two week strict phases I wouldn't cheat at all.

This comes to about 4400 kcal. 477grams of protein, 306 grams of carbs, and 140grams of fat. I felt very good eating this way, and haven't yet crapped out a kidney or my liver. During these periods I wouldn't drop fat quickly, but seemed to slowly drop body fat and maintain my muscle while improving in the gym.

4 protein shakes a day consisting of 2-3 scoops of protein powder and 1 tbsp of flax oil. One meal a day I would have a few eggs with turkey and chesse.

On weight training days I’d ditch the flax oil in my post workout shake and just have some phosphogen HP.

This came to between 2000-2300 kcals a day, with about 1 gram of protein per lb of bodyweight. I was damn hungry all the time eating like this. I’d typically do some cardio about 4 times a week during this phase. During these times the fat would come off very quickly and after about a week of this people would start to comment and ask what I was doing. So, nothing realy complicated, just eating clean, watching my carbs and keeping protein high.

www.griffkraft.de

[Mark83]

der untere rücken sieht ja krank aus

[Legomeister]

Upspaced, Arnold hat beim Steinlupfen an Wettkämpfen teilgenommen. Das Foto mit Gerd Müller macht ihn nicht automatisch zu einem Fußballer.

[upspaced]

wenn man keine ahnung hat einfach mal die klappe halten, arnold ist ins studio um seine beine zu verbessern da er kicker war. im gefielen dann aber halbnackte männer mit muskeln besser als ein runder lederball mit wiese...

ich zitiere arnold:

...aufgrund meines fussballhintergrundes wußte ich schon zu beginn meiner bodybuilding karriere wie wichtig...

ansonsten schauste dir einfach mal seine biographie an, der verein ist mir entfallen.

Arnold hat beim Steinlupfen an Wettkämpfen teilgenommen

das bestreitet keiner

[Die_City_Cobra]

Arnold ist auch noch Schigefahren und hat Eisstöcke geworfen, zählt das auch?
Auf jeden Fall ging damals die Meinung dass BBler nur Luft in den Muskeln hätten und das hat Arnie nicht gepasst und hat damals bei so nem Bierzeltwettbewerb (wahrscheinlich in München) so nen Kiesel angehoben.
Powerlifting hat er ja auch gemacht in den 60ern. Als er noch in Österreich war war glaub ich auch klassisches Gewichtheben dabei.