YES we will, if that is a case you've been squat for some time and still 10kg

suit yourself lor...it's your body afterall...as long as you din take too much time occupying the equipment...most ppl feel annoying because of that, not because of your poundages...

Very loud some more. By the way how long have u been lifting?

Soreness indicate muscles are repairing, however the inverse is not true. No soreness doesn't mean your muscles are not recuperating.

Practising form maybe?

Nope.

This post has been edited by monochrome1234: Jan 7 2010, 10:31 AM

i wont.

I'm not calling myself pro, but i'm sure a person i saw today in the gym is definitely wrong. He's around 19, he came in, take up two dumbbells ( no warm ups ) , do 2x dumbbell flyes , 2x bicep curls , 2x triceps extensions, then he do two more sets and sit down and talk to his friend for like 30 minutes.

I'm doing 5kg each dumbbell squat. Last time try bench for first time, with empty Oly bar, I'm out on the 2nd rep. So no, I'm on your side.

Gym is flooding with this kind of people lol. i am happy with that, i don't have to Q for the squat rack

i used to used do 10kg squat with DB also, well i breathe like a cow. as i am nvr touch any weight training before. once i get my fitness back, i am able to do more
http://forum.lowyat.net/topic/742506#

So, do it constantly and improve yourself, stay on the same ***** weight does't keep you grow stronger

urm, i think its not the poundage they will be laughing at, its 1hour with that poundage, unless u r learning the correct form

Well, his deadlift form was perfect and he could lift the weight up without any difficulty, even if he was practicing the form I don't understand why he was doing it for 1 hour and he jots down notes after each set of deadlifts...

No one cares how heavy you're lifting, it's how you train.

Moral of the story is, compound exercises are good, but doing just one compound exercise is not good.

There's another guy who did what looked like flat DB flyes, he hold a pair of DB, fully extend his elbows and go from above his chest and all the way down, and with his elbows still extended and his arms go far behind his body, then go back up again. Me and darklight were like wow he's training for gymnastics or he wants to pop his shoulders out to claim insurance?

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Added on January 7, 2010, 1:35 pmLOL and they come and tell you "I've been to the gym for this many months...but still not satisfied with my body. [post pic]. What's wrong with me?"

As if like stepping into the gym without proper training will turn you into a hulk.

This post has been edited by Florian: Jan 7 2010, 01:39 PM

Haha that's my first time squatting and 2nd time bench press, from 10kg to 15kg, but I still cant finish my 5 x 5 15kg bench press =( and for squatting, it doesnt seems to work my leg as much as I use the machine only for big leg muscle *30kg* (?) and small leg muscle *40kg* (?), are those better than squatting?

I love you for this man. I'm just starting out. Before I try working up my squat without any weight, I kinda have a pair of weak legs. Again, THANKS!

Quote For Truth

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Added on January 8, 2010, 9:16 pmHey guys, whats ur personal experience on over-training?

This post has been edited by david890701: Jan 8 2010, 09:16 PM

is the muscle soreness and pain a must after every workout session, no muscle sore = ineffective workout? True ?

Well, some say that you already get use to it, therefore you wont feel that 'pain'

Then is it the time for us to increase the weight? Because I just feel the fatigue only every time after my session.

I felt great after my workout. But, I'd feel little sore the next day. Although, I'm new in this myself.

I'm wondering too. I tried changing workout, didn't work. Increase weight, couldn't last through the workout

try to reduce the resting time.
take a lighter weight and pump it for higher reps.

Growth is stimulated from a combination of tension, total work, and fatigue. As we’ll see in a minute, outside the boundaries of extremely low volume programs, progressively increasing tension at a given level of work is the primary stimulus for ongoing gains in growth. Factors related to fatigue might add around 10% to that.

1. Tension

To get maximal tension on all available muscle fibers in a given muscle requires full motor unit recruitment in that muscle. This can occur 2 ways:

A: Lifting a heavy load (80%+) so that all the muscle cells are firing from the first rep. (example: Lifting an 80% load for 5 reps)

B: Lifting a light load in a fatigued state so that your muscles “think” the load is heavy. (example: Lifting: a 50% load with short rest intervals and having the weight feel heavier then your ass after a 5 mile run.)

Anytime you put forth a maximal effort and have to really strain to move the weight, regardless of the weight on the bar, all the muscle fibers in the working muscle turn on and “tense up.” This is tension. Get a muscle fiber to “tense up” often enough in a workout and it gets damaged. Your muscles don’t know how much weight they’re lifting, they only know they’re working. It's not necessarily the weight that induces hypertrophy but what the muscles "go through" while lifting a weight.

2. What's the difference between heavy vs light loads for tension?

Having said that, there is a difference between lifting a light load in a state of fatigue that "feels" heavy, and a load that “is” heavy. The main difference between the 2 is the heavy load will induce earlier recruitment of the fast twitch fibers and more eccentric microtrauma during the lowering phase of a movement, which is the primary stimulus for growth of muscle protein myofibrills, while the lighter load lifted in a state of fatigue, often associated with more repetitions, will tend to induce more growth through increased “energy and water storage” mechanisms.

3. Making strength increases and getting stronger over time is all about increasing tension, while getting a “pump” is more about total work and fatigue. Suffice to say, the heavier weight you lift with a muscle or muscle group, the more tension you create in that muscle. Your muscles become damaged under tension and repair themselves by getting a little bigger so that they can better resist the load.

4. The "pump"

The more total work and temporary fatigue (due to lack of oxygen), you create in a muscle, (through high volume training, high rep sets, drop sets, static holds, rest-pause etc.) the bigger the “pump” you tend to get. These methods are typically associated with various “Weider” principles.

5. Total work

Total work refers to the total time a muscle is under tension and how much tension it's under over the course of an entire workout, which is basically the same thing as volume, which is sets x reps x load.

Work = Sets x Reps x Load

Simply put, think of “total work” as the total number of reps you do for a body-part per session and how much weight you lift during those reps. How important is it? Well, obviously it has some importance, otherwise all you’d need to to get big is generate a 1 second maximal effort isometric contraction a couple of times per week, which clearly isn’t the case, so we have to look at the importance of total work. There are 2 ways to increase the work:

A: Lift more weight for a given number of reps.
B: Perform more reps with a given weight.

Fatigue, soreness have distinct differences. U need to ensure steady, constant progression as mentioned above lift more weight (please use some common sense), more reps with a given weight (Squat 225lbs x 6 one week then 225lbs x 7 the next) or less rest time. soreness is not a good indicator of a good training session.

there is no such nonsense as getting used to it, the pain is less ?!!?! our body is very prone to homeostasis, if you are getting to used it and lifting the same weight/doing the same thing over and over and over again with no whatsoever progression, that explains why u look the same now and the year before.

PS. for the love of god, if you are experiencing pain, you are doing something very wrong. PAIN IS BADDDDD

This post has been edited by ken86: Jan 9 2010, 11:57 PM

Can anyone recommend me a GOOD military press video to go with? One of the trainer in my gym told me that I have my form wrong, too much pressure on my back. He told me to lock at the nose there, but if I'm not mistaken I read something saying lock at neck level there. Confuse.