Sam King
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Everything is going well then! Oooo worst DOMs – adductors done properly and hack squats, oooo. Banded deadlifts too which Also trash the cns. Questions for you – which exercise do you find burns the most when doing it? Also, any bodyparts that no matter what, never ache?
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Hi Clare
Looks like off-season is in full swing, even with minor setbacks – injuries, illness and generally being human. At least we know you’re not a cyborg now.So, bw is pretty much maxed out so assume you’ll hold the weight for a while and then will the prep begin? I know technically you are prepping year round, but you get the jist.
Dry needling sounds.. Um, relaxing? I’ve had acupuncture previously and weirdly enjoyed it. Enjoy deep tissue as well, even in the lats.
As man, can’t believe I missed out on the monthly cycle talks. To be fair, many can underestimate the hormones and that’s outside of bodybuilding too. I’d agree – it is a sign that your body is relatively in balance and happy if it wants to accommodate new life. I’ll stop there as don’t have a womb and therefore no opinion as they say ????
Your intra looks very similar to mine, except I take the taurine, malate and beta alaine as a homemade pre workout. Also, add in some glutamine and AAKG. So much cheaper to make your own and you know the exact doses – no pixie dusting. Also, I’m not convinced each scoop of a pre workout is the same i.e you may get 3g beta alaine in one scoop and then 10g in the next. Silly I know, but just the thought process haha.
Hope everything is alright with you champ.
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Tues 15th Jan – LEGS 2
Another great workout in the bag. Poundages still progressing.
Going to put this muscle and might to the test tonight playing mini golf. Just have to remember that it’s not a driving range.
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Sat 12th Jan PUSH 2
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Fri 11th Jan – Pull 1
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There is always time for baking haha. Everything you have made sounds amazing!
Sounds like a fab Xmas set up to me ☺
Hmmm, Giggling Squid is Thai food which is definitely up my street. What the help was I thinking of? Think I got it confused with Loch Fyne ???? Pad Thai sounds like a winner to me, delicious.
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Still sounding like everything is going to plan bud. Now, just need to get those quads to 35 inches and on to a winner ???? How are you approaching this Christmas? Obviously you want to enjoy yourself, but as you are at your limits on terms of waist measurement will there be a subconscious holding back?
Was speaking to someone the other who always wears a belt and swears it keeps his v-taper. Edit: 38 inch waist on a 200lb does not a v-taper make. Anyway, there has always been speculation squats and deadlifts dramatically thicken your obliques/waist. Makes sense of you’re maxing out on low reps and are genetically predisposed to obliques being very responsive. Personally I’d rather forgo a belt and thicken my natural belt, plus build some bad add erectors ala Flex Lewis haha. What are your thoughts on belts for the general bodybuilder and maybe even as a tool for yourself? I think I know the answer, but just wondered if that may be a tool down the road rather than a waist trainer? Don’t be wearing a lifting belt for several hours mind haha.
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Didn’t know there was a Snowman musical!? Treating my partner to see Shrek next year so getting my cultural fix then ????. That’s really nice to treat your folks. It is only when you take a step back, you realise how much they have helped -both emotionally and physically. When you get past the teen and early twenty years, you realise everything they did was to better not hinder you haha.
Never been to the Giggling Squid as seafood really isn’t my thing. However, I have heard from seafood lovers it is amazing.
How is that Yule log looking? Any other festive bakes this year? I know you’re not much of a tv watcher, but anything in particular you’ll watch over the festive period? That in mind, how do you spend a typical Xmas day (27th for you) – a day in the life of a festive fiend?
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In 5/6 years worth of training, you should have built plenty of tissue provided you were in a calorie surplus and training as hard as possible + recovering. In addition, if your rep range is consistently low (1-5 range) then your results will reflect this unless you are gifted and pretty much anything can work (even they would see better results with a sound training structure).
I think you need to be honest with yourself with regards to everything i.e. Am I being consistent with diet, training as hard as possible and is my training set up perfect. As a natural, there is no room for error. You really have to give your body a reason to grow and satisfy the other components. Training is your primary time to signal your body to adapt and build tissue, elevating hormone levels whereas an individual on AAS will be in a anabolic state most of the day.
It can be disheartening but you have be realistic and look at expectations. It’s a fact that you probably will not be 220lbs+ at 5% bf. Even that at 200lb may be out of reach for most naturals. Have a look at the natural bb federations and you will see this. Quality gains can take a long time too. You would be lucky as an advanced trainee to gain half a pound of tissue a year.
Now, the good news is most people are far from their genetic potential due to all the above variables. It is not an insult to anyone, just the cold hard truth. If you question, could I have gotten another rep then the answer is probably ‘yeah, I could’ve got two’. Add up these missed reps over the months/years and the stimulus they provide – that could be short changing yourself big time. Leave no doubt and be meticulous with everything.
Finally, I have found frequency of bodyparts and lower volume especially important for naturals. If only there was a subscription service and forum that promoted this and offered plenty of resources on the subject ???? as mentioned previously, training is your primary stimulus for your body to build muscle. In a way you want to replicate having an anabolic environment, similar to PEDs for enhanced peeps. Food and all out training are your main tools. Rest enough to recover, rinse and repeat.
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As above, always an alternative. Cliche’ to say it, but pain is your body of telling you something is not right. Like any piece of equipment, some is better than others and that includes the smith. The bar on mine feels like a ton, especially when pushing those final reps.
Check the basics – are you in line with the bar and not hyper extending or exaggerating the movement. I’ve seen people overhead on the smith with half a foot distance between them and the bar. Asking for trouble with the joints.Instagram: samking104
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That’s what I thought mate. Gary out me through my paces this morning. Out of all the poses, I think the lat spreads are toughest. Consciously relaxing your shoulders to allow the lats to flare out. Any poses that you found tricky or still do?
Looking great in the photos! What is that – salmon and a side of salad? The physique looks alright too ???? Still keeping the size and even over the festive period, not looking sloppy. Great stuff!
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Yo. Good to see your bloods went well mate. In a good place for when you need to push up again.
Question on posing for you – so, more recently I have been focusing on posing and trying to find the best fits for my physique. Comp is a good few months away so obviously composition will change. Do you find personally that your posing style differs the leaner you get? I have seen quite a few people who keep the same poses, regardless of shape which could hurt their presentation. Also, how often do you need practice your posing in the off-season compared to comp prep?
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Hello mate
Rack pulls on a bosu ball are always a good option. If you’re looking for a more serious alternative, then could use stiff leg deadlifts in your pull rotation. Obviously it wouldn’t be sensible to include in your next leg session or before. If it is just hams that need to recover, just include a t-bar row as your thickness main compound. Barbell rows could work too, depending on how strict form is. Ie a pedlay row or strict row would work your hamstrings to a degree as stabilisers.
Good substitute for Hammies on leg days could be glute ham raise or back extensions if no ghr. Really focus on contracting with the Hammies and even throw in a triple drop for good measure. High and wide leg presses are also a good shout. Trap bar could work, but I can imagine it being awkward with heavier loads. Could try a deficit with dumbbells or pause with the dumbbells in the stretched position, really pushing back with the hams and feeling the stretch.
Again, all the above depends on training days, recovery capabilities and overall volume as well as if you’re in a calorie deficit or surplus.
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What has been your most embarrassing moment? A kill me now, wish I could disappear scenario. I introduced a first date to a friend I bumped into as Hannah – her name was Emily ????
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Well if you don’t get those gains, it’ll be because you’re using less than stellar form and intensity ???? plus calves are a bitch to grow.
Ah right, that would be cool if possible.
My partner is quite similar – gets up 2 or 3 times in the night for the loo. I rarely do and if I do wake needing the loo, I just go back to sleep. No accidents yet ???? give it another decade, might be a different story.
I guess it can be tricky in this day and age. With constant white and bl u e light from electronic devices to the 24 hour mentality of the world, it can be difficult to wind down. Plus all the stims and caffeine can’t be great, but some require it to function in their day to day.
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