1) If by 12 x 4 you mean 12 sets of 4 reps, then it's low rep high weights.

2) It's usually best if beginners start off by building strength, so usually sets of 5 reps. As for the pullups, it depends on how many you can do right now. And if you're gonna do pullups please do them with full range of motion - arms straight when you're at the bottom, and your chin clears the bar at the top.

Hey guys, my left chest is bigger and thicker than my right one.

I'm not sure why this is the case but I'm guessing that it's because my right arm and shoulder are stronger than the left ones and so when I do presses, the right triceps and delt does more work compared to the chest while on the left side, since the triceps and shoulders are weak, the chest gets more pounding. Is it right to think that way?

And how do you guys curb such a problem? Add in another 3 sets for the right chest?

Thanks in advance.

flat/incline DB bench press.

I have the same problem. Now it's getting too hard to ignore. I replaced the barbell with the dumbbell, but there's more 'feel' on one side compared to the other, no matter how hard I concentrate. Been paying attention to my form, but to no avail >_>

Try starting the presses with just the weaker side at first for about 3-4reps; then come in with the other hand and count the number of reps you intend to do for that set from start.

After that, push your weaker side further with another 2-4reps on its own.(get someone to spot you if you are going beyond failure)

I managed to balance out biceps this way, wonder if it would work for bigger muscle groups.. do try it and let me know, heh

This post has been edited by tineagle: Jan 4 2010, 10:42 PM

Then it means your form is wrong...must be too heavy. Otherwise you are just paying too much attention to small details LOL.

Do DB flyes also.

one way is, maybe just add another kg to the dumbell on ur weaker side.
do the same reps.
but u r doing a heavier workout on the weaker point.

try do a single arm / one-sided seated chest press...if you do bench db press, sometimes you tend to have problem to balance yourself on the bench as you have added more weight on your weak side / undevelop parts...

hey guys i've been cutting for 1 month now ( no High-GI carbs ie Rice, light cardio after workout , and i workout consistantly ) , but there's no significance reduce of waist line (still 34" ).

Is there any points you masters would like to point out to me without me getting flamed like a flame bait? Thanks in advance everyone

Erm during my 1st time doing arms with my PT...i feel very hard and my arm very sore the next day...however....after a week of rest....i re-do...using same method and same weight too(but without pt this time)...but i dun feel as sore and tired like the 1st time i did....is it normal? or my method wrong?

Guys, i can only hit the gym 3 times a week due to time constrain, so i'm training my chest + tricep on the first day, back + bicep on the second, and how bout the third? shoulder+compound?
advice needed, thanks

Shoulder + Legs

Same thing happen to me. Did you finish all the sets, reps, and weight all the same?

David, please post your diet, your cardio and weights routine, only then we can help you better. Otherwise everything will just be guess work =)

3 days a week, it's better that you stick to full body training, or Day 1 Upper Body, Day 2 Lower Body, Day 3 Upper Body, then the following week start with Lower Body etc. This would be more ideal. What are you training goals?

i don't think it's due to your workout...suspect it's related to your diet...

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Added on January 5, 2010, 5:34 pmif you use the same method exactly like what you did with your PT, than your method is OK (i assume)...so, it means that your muscle has adapt to the poundages...try add the poundage/volumes or do different routines...

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Added on January 5, 2010, 5:35 pm+1


This post has been edited by diablokun: Jan 5 2010, 05:35 PM

and hey, how's your cardio like ??

Okay Pretty much like this .

Diet :

Breakfast : Coffee ,2pcs bread or oat with peanut butter , 1 scoop of whey

Lunch and dinner : Lean meat , lots of vege /and fruits.

Pre workout : 1 scoop of whey , sometimes with milk

Post workout : 1 scoop of whey sometimes with milk + oat .

Pretty much so

workout

I always started with Squat , with gradual add of weight, my last workout was 102.5kg 5x5 . After that Deadlifts , previous workouts was 125kg 5x5 , Bench Press 5x5 , sometimes if time allows i'll do some overhead press or olympic jerk. After that i'll add in 5 minutes of cardio (i prefer cycling , didnt do HIIT because it was just too tiring )

hope it helps

Alright, sounds good. Thanks.

Well i don't have a training goal, i just want to be stronger and bigger. Thanks for the advice.

And one more thing i wanna ask...i oso will be hitting the gym for like 3 times a week...and im 180cm, 61kg[skinny with very thin arms >_<]....so I just do all those compound exercises like what is recommended by Rippetoe's Starting Strengh for let say the 1st 3 months then only start to do like what black judy is doing now like 1st day he train back+tricep, 2nd day and 3rd day this and tat[as in train special parts on dif day] ?
Coz the pt who taught me dun really touch much on those compound exercise but he did teachs me..but each time i go he always train me to train diff parts of body...so now my pt session ended...i dunno should i continue his method[which is same as what black judy is doing now] or start a new doing compounds exercise follow rippetoe's ? or shud i combined both? coz those rippetoe's method kinda fast to finish in gym i guess...coz low rep and little sets...then after finish tat i continue with those special aprts training?

This post has been edited by -Max91-: Jan 5 2010, 07:48 PM

david, it's weird for you cannot reduce any weight . . . try to time your carb consumption. no carb or low carb low GI for pre cardio. Try eliminate milk from your diet and don't consume too much fruit. Limit to like 3 apples max a day for example.

This post has been edited by kurtkob78: Jan 5 2010, 07:42 PM