Some time ago here on the board, a member (I don’t remember who) suggested that I start a thread like this. I never did, in part, because I just didn’t think it was much of a subject of interest. However, I realize that there might be some aspects or details about my bodybuilding training and competing, considering that I am in a wheelchair, that may (or may not) pique the curiousity in some people.
So at the risk of starting a total flop of a thread; any questions?
How do you build the body of a wheelchair? It looks like a bunch of plastic and metal pipes and stuff.
Ok, nevermind that. What kind of exercises do you do? Anything on the lower body in your case?
Me knowing little about bodybuilding competitions (and sports in general), how are wheelchair competitions different than regular ones? Does having a tricked out chair add or subtract points?
I am a T-12 paraplegic, so I am paralyzed from the waist down. I cannot perform any lower body exercises. My upper body training consists of just about all of the same weight-lifting exercises that my able-bodied counterparts utilize; albeit with a bit of modification for a few of them.
The only difference is we (those of us who use wheelchairs) compete only against other wheelchair-users and we are judged solely on our upper bodies. Other than those small distinctions, wheelchair bodybuilding and regular bodybuilding are identical.
Hahaha. As far as having a tricked out chair (I know a guy who did that for a show), it doesn’t impact one’s ultimate placement one way or another; but they can definitely add to the entertainment value. See all bodybuilding competitions are broken down into two parts; the morning judging (where the winner and subsequent places are determined) and the night show (where you do your routine on stage to music). The night show doesn’t count towards determining the winner, it’s just for show.
Ahh, I was just at the gym today. Here’s a couple questions:
How do you do cardio? I have vague memories as a callow youth of using a machine that was like pedaling a bicycle with your arms.
When I bench-press, I find myself using my legs to stabilize myself quite a bit, especially because one of my arms is noticeably stronger than the other. Do you have to make special adjustments to bench?
Do you use a lot of free-weights, or do you prefer to use machines for things like biceps and triceps? On the one hand, I imagine a wheelchair is not the ideal sitting position for doing, say, hammer curls (because you extend your arm down between your legs), but on the other hand, you’d have to get in and out of a bicep curl machine.
To follow up to question 1, I, as a lazy indigent, often skip my after-workout cardio if I’ve been doing legs that day. As someone who can’t do weights with the arms and then go hop on the EFX, how do you incorporate arm-based cardio into your normal arm-based weight routines?
What kind of adjustments do you make to do an ab routine? I like to change things up a little; sit-ups, leg lifts, and jack knives.
Among wheelchair-bound bodybuilders, is the bench press the ultimate weightlifting exercise?
Do you have a special light/sporty wheelchair that’s easier to use for working out? Like the ones for paraplegic basketball players?
And for more of a general bodybuilding question: have you considered when you’re going to stop doing it? Obviously nobody can do it forever (except Jack Lalanne). Do you plan to go until you’re 90+? or until your body gives out? or until you get bored with it? Do you think you’ll ever be bored with it?
Were you a bodybuilder before the accident, too? If so, what changes have you noticed since then? Is it easier to bulk up your top half because you don’t have to worry about building muscle in your lower half? Or is it harder because your movement is more limited now?
Oh man I have sooo many questions! But most of them aren’t specific to wheelchair bodybuilding, because I’m interested in bodybuilding but I’m not in a wheelchair.
To ask my sole wheelchair specific question: Is there a female division as well? When I tried to google it I couldn’t find anything for women.
And to ask my bodybuilding questions:
Do you track your macronutrients? If so, what sort of split do you use?
What supplementation do you take?
Does your posing outfit(s) need to be altered right before you go on stage to account for your recent change in body composition?
What method do you use to remove the hair on your chest?
What method do you use to tan?
What do you do for your routine? Do you create it on your own, or do you get a trainer or choreographer to help you?
How does your training differ between when you’re lifting and when you’re specifically training for a competition?
Do you do any other sports, just to mix it up? Like basketball or volleyball?
How do you keep your legs from shriveling up, or is that impossible due to your condition?
Is it offensive if I say “your condition”? I honestly don’t know how else to say it
Do you ever do any exercises, pull ups for example, where your legs are just dangling in a comical fashion?
Your vague memories are right; I use an arm-bike for cardio. It’s official name is upper-body ergometer and it’s basically a bike powered by your arms (which can be set to various levels of resistance).
For me personally, I never had to make any modifications when performing the bench-press but many wheelchair users must. These modifications can include being strapped down to the bench for stability, etc. I actually can no longer do bench-pressing due to both rotator cuffs being torn.
I use a combination of free weights, machines and cables. I find that this variety works best for hitting all the muscles at all the different angles needed. I do very little training, of any sort, while still seated in my chair. For the free weight and cable exercises I get out of my chair and get onto a bench, while for the machine exercises I obviously get out of my chair and get into the machine apparatus.
This is perhaps the most unrecognized and most difficult-to-overcome obstacle involved in wheelchair bodybuilding. All my cardio is performed using the same muscles that have just been exhausted to failure by my previous weight-lifting sessions. Now during the off season, when I am not dieting down and in a state of deprivation, my body can handle this. I have trained long enough and I am in good enough shape that I don’t suffer any ill effects. However, when training for a show, I must go hard on the cardio and hard on the diet and hard on the training. All of this is really hard on the muscles of my upper body; specifically it puts me in a state of overtraining that makes me very susceptible to injury.
I do do abs but I don’t go crazy with them; I am a firm believer that if you are working hard doing all the weight-lifting exercises that you should be doing, your abs are getting all the work they need. And if you are doing that plus shedding the fat surrounding them, you are doing just about everything you need to have a shredded six-pack. With all that being said, I do a variety of crunches (flat, weighted, decline, etc.) as well as a form of modified leg lift. In it, I tie my legs together at the knees and ankles, and I use my abs to slowly lower and raise them off the floor.
Yes 
My everyday wheelchair is extremely light and easy to use; it is a hollow-frame titanium model. So I don’t use a different chair when training.
No, I’ll never be bored with it. I never stop learning. Of course I can’t do this forever but I haven’t given thought to my twilight years yet, I ain’t that old!
No, I absolutely was not a bodybuilder before my accident.
Did you get into bodybuilding before or after your accident? If before, did you have a hard time adapting to new ways of doing things? If after, did you have to find a trainer experienced with wheelchair bodybuilding or did you just figure it out on your own as you went?
This is totally off topic but relevant to being in a wheelchair:
When you’re out in your car yourself, how the heck do you get the wheelchair and you into the car?
-It’s not so much (for me) about tracking the macronutrients as it is about following the food choices of the diet. Now I am aware of the macronutrient levels of the diet but tracking, or adhering to, specific totals isn’t my main concern.
It’s very high protein/moderate-low fat/extremely low carbohydrate (I’d have to go look as far as specifics) with a once/week carb-up.
-Yes there is a women’s division for wheelchairs but it is very small. Very few females compete (sadly) so the division isn’t much more than a handful of competitors nationwide.
-Come pre-contest time I stop creatine (makes you hold water). I take a vitamin supplement (the only time I take one is during pre contest dieting), pre-workout energy supps, test booster, beef liver pills, amino acids.
-LOL, posing outfits? My posing outfits don’t need altering, because my posing outfits are just sweatpants. 
Keep in mind, I’m just being judged on my upper body here.
-I’m naturally fairly hairless so I don’t have to do very much as far as hair removal for my chest. I use an electric razor to shave my face, so I just go and zip it over the little bit of hair I have around my nipples and my “happy trail” and I’m good.
-Tanning is something that many people have many answers to. Some don’t “tan” at all and just put on the tanning lotion on the day of the show. I wouldn’t recommend this. If you don’t want to risk real tanning, then at least get spray tanned. What I do is I go to a tanning salon for a few weeks before the show. Then on the Thursday before the show (shows are always on Sat) I get sprayed with this special spray tan; I then just have a shower with water-only and pat dry and go to bed. Repeat on Friday. Then on Sat morning, I get really painted with this thick goop called “DreamTan”. It’s this three-step process that really gets you looking right.
-My routine was solely my own. Perhaps some have help here with choreography or whatever but I have always been completely on my own. :eek: And it hasn’t always been pleasant. The first show I competed in I had my song all picked out, as well as my routine all memorized as far as what I was going to do; only to have the “DJ” play the wrong song. I just had to wing it.
-My training does NOT differ when I am training for a show. That is important. Some people think that because you are getting ready for a show, you need to stop lifting heavy and just go for high reps and the “pump”. Nonsense. Nothing changes as far as mentality or game plan.
I’ve tried many others; I’ve taken part in competitive wheelchair racing, wheelchair basketball and many others. Bodybuilding is what I love.
I’m not sure how your first question relates to my OP but I’ll answer it. The atrophy in my legs happened very quickly; within the first few months of my injury. Due to the rather unique situation I have found myself in, physically speaking, I have no ability to combat this atrophy. Not all in wheelchairs share my conundrum here, though.
Second question: no.
After my accident. I figured it all out through trial and error; this is actually what I like about training and bodybuilding. The need to constantly figure out ways of doing things that initially seem out-of-reach.
As far as my car; I have a fold up chair and a car with suicide doors. When entering my car, I open the drivers door, jump in the drivers seat, fold up the chair, open the suicide door and pull the chair into the back (I have the drivers side bucket seat removed).
Thank you. I’ve been wondering about that for ages but never had anyone to ask.
Do you find that bodybuilding has helped you meet more ladies than you did before? Is it due to the look you’re actually achieving, or the confidence boosting, or both? Do you find yourself attracted to or repulsed by the average woman who finds you attractive?
Since you’re impaired below the waist. You ever worry about hernias from lifting too much? I guess you wouldn’t feel pain and might tear it worse.
I’m not in a wheelchair and already have one hernia operation in my past. hurts like hell after they sew it up.
