Why? this shoes good for gym ma. no?

Well, with a WL shoe, you might get decent posture, MIGHT. the chucks aren't just suitable for you, looking at how your form is right now. Where do you train btw?

no money go for WL shoe, erm, i see somewhere in stronglift they recommend converse shoes for squat, and pizza gave some idea bought the similar chunks at bata shop.

Train at Wangsa Maju's Iron Fitness

put a plate on your heels.

LOL, shane your siggy, need or not oh? dont do that, i will proud of it..lol

Reason of putting plate on heels?
i have no problem with my ankle mobility.
FYI, i am a flat foot'er

to gain better form and also range of motion maybe? =.=

with plates below heels he HAVE to use strict form or else he will fall off


Chow

by putting plates, will give you support when you are on the lowest position while squatting...


This post has been edited by diablokun: Oct 27 2009, 10:03 AM

Bros, i started bodybuilding seriuosly(got main goal, scheduled routine, proper diet) 2 months ago. im doing bench press 20Kg for 12X4set. But now i dont feel sore at my muscle after workout and dont like it. it will make me feel that my workout is not enough. Is that mean now is the right time to increase weigh/reps? my main goal is to slim down for now. my weigh is 68Kg, height 172 cm. any recommendation?

Are you doing only bench press, or is that just an example? Whenever I experience what you're going through (not feeling sore/fatigue the next day), I change the exercise that I use, or up the weights. I've not done incline bench press for a couple of weeks, and when I got back at it, I could really feel it .

kasi tangkap jauh skit

that is just an example. btw, is it sore at the muscle is the good thing? we are not injuring our muscle right?


ape ni? x phm.

sore muscles is not a good thing...IT IS A VERY GOOD THING......the purpose of training weights is to INJURE the muscle...technically , micro cuts and tears from in the muscle when u strain and work heavy loads.... thats why u DONT grow bigger in the gym...u grow bigger and stronger back at home when u are sleeping and ur muscle is recovering from the injury that is self inflicted by synthesizing MORE muscle fibres(hyperplasia), increasing the size of existing ones ( hypertrophy) and also making ur CNS (your motor neurones) better at recruiting ur muscles ..... this is why ppl dont gym 3x a day, 7 days a week.....when u recover u grow...

hm. i have tried to increase the weigh. but im worried that i dont have enough strength to complete the set. so how? and if fail to complete the set, let say if my target 1 set=12 reps and i failed at 6, should i continue and complete to 12 or start new set? dont know if u guys understand my ques. no idea to rewords. haha

This post has been edited by eye_knoxville: Oct 28 2009, 09:10 PM

that method is up to you..some ppl practice achieving a certain number of reps per training session...not caring how many sets....so u rest..then repeat till die...then rest.....but this way ....is for ppl who already understand the basics of how their body reacts and what is their safety margin....

u dont wanna "mati" going up on a 100kg bench press with no spotter...

for now i would recommend sticking to a rep x set method..... if u fail doesnt matter...rest and continue from where u left off.....keep in mind ur own limit...if u exceed ur limit and really strain something, u will spend a lot of time recovering.

if u increase the weight...definitely u cannot do same amounts of rep... O_O...... keep a target..lets say u are doing 8rep x 5 sets... if u manage to finish all...then add 2 kgs/ 5kgs to whatever exercise u are doing then push untill u can reach 8 rep x 5 set with no big rest...then increase again...simple basic exercise method..

i read in men's health last time, when doing heavier weights, dont focus on sets, focus on reps. if your goal is 30 reps, then just keep doing till you reach your goal, even if you have to do 10 sets of 3 reps. seems like a decent idea.

hmmm..not to say that i know everything or such....its best not to take "advice" from any source without understanding...

if u continously try to do as many reps as possible, u will probably not stimulate ur CNS enough because u already fatigue all your muscle fibres before ur CNS is "warmed up"....read up articles from other places....especially bodybuilding.com and T-nation... ignore their product pushing...there is some really good stuff there...

end of the day all this is basically "crap" for ppl who are already into advance bodybuilding....

sad part of what happens is so many of us b**** and moan about these fine technical stuff that pros use without even doing the basic stuff...like working your ass off each time u hit the gym...

just train till you are friggin sore....for 3 times a week every week for 12 months.. ill bet by the end of the year...from a 20 kg bench..ull be doing 30-40 easily

Change your training by up the weight ,down the rep (6-8 reps), then slowly progress until you can do 12 reps, then up the weight again and down the rep.

Why everybody wants to slim down when this is a body BUILDING forum? 172cm/68kg isn't fat or huge. I'm 175cm/82 kg and I have no intentions to slim down.

Make your own SLIM DOWN/FAT LOSS thread/forum. Just don't post anything "I want to be skinny here". Wanting to be lean WITH A CONSIDERABLE AMOUNT OF MUSCLE is acceptable.

This post has been edited by Florian: Oct 28 2009, 10:20 PM

Hey guys, I want to slim down so I can look all ripped up like Zac Efron. Can anyone give me advice????

I think you misunderstood what he was saying.

I don't know the exact article the guy is talking about, but I know Chad Waterbury from T-Nation was a big proportion of this system - Don't focus on how many sets of how many reps, instead get a total number of reps (25) and do as many sets as you need with a certain weight to achieve 25 reps and you will definitely grow. For example, you pick 50kg to bench press and your sets might go like this:

Set 1: 5 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 rep
Set 8: 2 reps
Set 9: 3 reps

Just saying this might be what was referred to.

Also on a side note, not a personal attack at you, but training until you're "friggin sore 3 times a week" is not the most optimum way to increase strength on the bench press, or most compound exercises for that matter.

But all that aside, I have to agree with you, while slightly elaborating. Pick a program, stick with it for 12 weeks, don't miss a workout, work your a$$ off, eat properly and sleep well. The results you'll see in 12 weeks will be astonishing.

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Added on October 28, 2009, 10:41 pmFor breakfast:

Eat 1 slice of bread, no butter

For lunch:

Skip

For dinner:

Repeat breakfast or lunch, up to you

As for workout routine, go to gym, spend 15 minutes on stairclimber while watching Ellen Degeneres, walk to free weights area, do 3 sets of 10 bicep curls, then go to the elliptical machine for another 15 minutes. Staring at cardio bunnies is optional.

You're welcome.

*Sorry you should have picked a better role model. Zac Efron? Come on man.*

This post has been edited by Desvaro: Oct 28 2009, 10:41 PM