I'm a newbie here. 177cm 70kg.
I wish to improve on my arms (biceps and triceps) and chest..
I have only dumbbell and no access to gym.
What routine do u all suggest?

[I've read stickies but kinda complicated and i hope u guys can advise in a simpler ways.]

thanks.

its best if u forget about just training ur arms and chest only.
its gonna make u look weird: big arms, big chest, small chicken legs, flat baby back. besides, it'll introduce muscle imbalance and possibly lead to injuries.
focus on training ur whole body, not just the "show muscles"

unless the dumbbells are adjustable and u have a good amount of weight plates, its still best to find a decent gym.

for starters, try looking at stronglifts.com
read read read and read.

set a goal, train with compound exercises, eat to support ur muscle growth, get enough rest.

if this kind of gym happen in malaysia, it gotta zap lap very soon..LOL but damn i love it

i can hardly see people using squat rack in gym. but if it was at a easy access place. then it is good to go.

Business perspective is not so smart or profitable to open such a gym. Higher capital to buy those rack/weights etc..
Normally gym profits on the volume of ppl coming into the gym and the diversification of diff equipment catering for diff needs.
Hence, commercial gyms like TF, CF and FF they have dance,yoga and cycling classes where they just
need to hire an instructor,pay him/her monthly and have some empty space and they can offer those classes to those joining aunties,
young working adults, uncles and those ppl that wanna lose weight to join their gym.
In this sorta way they can maximise the volume and minimise space used per person in the gym.
Unless you can cater for our own national/state athletes but then again they usually have their own place to train..
Or your income is stable from your other business ventures or family is very rich its gonna take a while before its gonna break even.
Just my opinion. No offense.

Sounds like a plan, Commercial gym hardly have enough proper equipment for weight trainer, u cant throw the weight, too little space and etc.

I went to Fitness first last night in Menara axis, it doesnt have a power rack, too little space, hardly deadlift even the numbers of ppl is not that much, threadmill and machine take up too much of the space.

So personally i would say a gym with enough free weight, place for u to THROW ur weight. And just to earn extra case, get some trainer and open up a small studio inside the gym for those stupid classes lol.

if you do and its in pj, pls tell me the details, desperately finding such gym apart from pushmore

... That sucks, subang has no pay per entry gyms and my gf needs to get in shape!

Heard that from Rooney (in T-nation). Beginners are not allow to touch those weight until they had their foundation developed, and tat might takes months sometimes lol.

raw eggs brah.

People dont want to use straps because they think its not hardcore.typical mentality

What do you do when you've been training for awhile and your weight seems to be stuck at a certain amount?

I am not anti-machine but smith is really bad for learning the compound movements

The Smith machine locks you into a fixed plane of motion, which develops what is called 'pattern overload syndrome'. This was coined by Paul Chek and is explained as

People get a pattern overload from using the Smith machine. The more fixed the object, the more likely you are to develop a pattern overload. This is due to the fact that training in a fixed pathway repetitively loads the same muscles, tendons, ligaments and joints in the same pattern, encouraging micro-trauma that eventually leads to injury. If one always uses a Smith machine for his bench presses, he ends up working the same fibers of the prime movers in the bench press all of the time: triceps brachii, pectoralis major, long-head of the biceps, anterior deltoids, and serratus anterior. But he can't change the pathway, the bar will always be in the same position. This commonly leads to chronic injury over time. The weight is stabilized for you. However, the joints operate in multiple planes. Use of the Smith machine, greatly decreases stabilizer activity. That creates a problem when the trainee returns to free-weight training. When that happens, the trainee is exposed to the three-dimensional environment called real life.

This clearly applies to any exercise. Because of the mechanics of the knee joint, the body will alter the natural bar pathway during a free-weight squat to accommodate efficient movement at the knee. A fixed bar pathway doesn't allow alteration of this pathway for efficient movement of the joint, thereby predisposing the knee to harmful overload via lack of accommodation.

Biomechanically the bar path should travel in a straight line when you squat but squatting in a smith machine stabilizes the weight for you and well this leads to injury and little to no carry over to real life situations.

If you've been training for a long time, and looking to target that particular muscle (say VMO ) maybe it would work for a while.

For beginners, it's highly discourage, look for a gym with  a rack.

just to add -
more CNY wisdom for CFB (current fat bast*rd)

I told some fat people recently that they couldn’t out train a bad diet. Some were offended. They thought that as long as they trained hard on some high intensity circuit type workout a few days a week they would get lean.
They won’t. Nobody gets lean from doing kettlebell swings and burpees. If you’re eating clean, these will help, but unless your diet is spot on you aint losing an ounce. All the exercise in the world will do you no good without eating properly. These are the cold, hard facts and something I noticed , my friends.

Ken,

I agree with what you say that diet > training.

I was wondering, if I cook my stuff using extra virgin olive oil...is it okay? I normally use EVO oil for my chicken breast and beef.

oh shoot. means even pan frying usng normal cooking oil will do? ah well

I'll just use EVO oil to season the meat

check her thyroid maybe? There's one transformation in bb.com episode fail because one girl got problem with her thyroid, sumthing like that. Just saying.
Chow

lol i know rite..Like if u come to Cf Wangsa Maju,most of the trainers there r like trainers without certificate i think..Believe it or not,there is even a fat dude as a trainer there..Cf Wangsa Maju FTW!