what amazed me whether or not the gym rat's into smith or free weights, whenever they do body weights, they just sank
i mean, of course, in gyms, push ups, planks / bridges, crunches, chin ups and all are considered leafy, but for me, failing in body weight suck worse than failing with the iron

just my 2 cents cuz i see them big huge dudes cant do shit with pull ups / dips / proper push ups but they bench 300lbs and squat the same
i wonder why
haha

because they're tired after benching 300lbs and squating 300lbs

What???

I also do 5 then rest and do 5. Then I do 10 and do 9. I also do 8 and 7 and 6 and 5 and 4 and 3 and 2 and 1.

Dude, how many SETS of how many REPS of what EXERCISE are you doing with HOW MUCH weight?

i wanna start stronglifts 5x5 but theres just no way i can do the chin up/pull ups part of it.

i could do it with the negative pull up machine but the stronglifts ebook says that its a huge no-no.

but since i have no choice would the whole programme be pointless by going ahead and using the machine?

That's just plain SUCKY programming.

Let's say a good training routine like 5/3/1

It emphasizes on

1. Warm up. Static stretching, jump roping, foam rolling
2. Lift weights - using the 5/3/1 protocol
3. callisthenics - dips, pullups , single leg squats (at least 50 - 100 reps per week)
4. conditioning on off days - like dragging a sled, running hills, pounding the tire with a sledgehammer
5. metabolic circuits as finisher so you wouldn't run out of gas (eg. Mr. Tabata)

Look at crossfit - I dun entirely agree with the programming especially high reps olympic lifts in a fatigue state etc

but It's not hard to find guys in pushmore performing 20 rep pullups, squatting 1.5 BW, deadlifting 2 BW, ring dipping, single leg squats, muscle up, military pressing 3/4 BW.

It's all about your training routine.

Let's continue where we left off in our PMs

"and yeah im prone to being fat, should i ditch the dairy even if im drinking no fat milk? @>@ ouh and i didnt mean cereal per se, meant oats and weet bix XD"

Being fat is not about eating fat. It's the excess carbs that is making u fat provided your caloric intake is within your range. Weet bix and oats are a great start for complex carbs source. Eat your veggies also.

I have posted a post on how to perform your 1st pullup and I am too lazy to search it. It involves performing negative pullups, the pullup machine has very little carry over to the real pullup. I say man up and give the bar some tuggin.

What are your goals again ?

The strength you build on lat machine doesnt carry to pull up, i used to do the wrong thing.

i did pendlay row, but it seem like i cant ativate my lat.

Negative pull up is very nice to start with.

<-- Not like this. Feet should be pointing up, head looking up.

The assisted pull up machine Fitness First uses.

Don't stand on the assisted pull up machine.
Kneel with the knees (and the feet off the ground) on the machine. Meaning only the knee touches the support, the shins, toes and feet is pointing upwards into the sky.
And look up at the ceiling above your head. (Imagine theres a piece of nice Belgian chocolate bar hanging from the ceiling, and then you to pull up and literally take a bite with your mouth). <--- seriously, it makes pull ups easier this way.

Then EXPLODE up! Don't just pull, EXPLODE!

Also do the 'negative pull ups' without assistance.

And do a bit of heavy pull downs (lat machine) too. I know it doesn't carry over (to pull ups). But since you're doing negative pull ups at the same time, the strength gained from it can be useful.

This post has been edited by iamyuanwu: Feb 3 2010, 11:39 AM

noticed the human doing the pullup machine, she has a vagina.

as a beginner that can't pullup, do you need a myriad of accessory work ? pulldowns ?

training economy at its best, I'd do rather do dips for chest and shoulder and tricep for accessory work then doing tricep pushdown, tricep pullover, cable flys, whatever.

Well, I'm not particularly fond of the pulldowns anyway.
But if it can help, there's it's all good to go!

-----
P.S. where did you get your Assess & Correct?

goals wpould be to get stronger, lose fat and build muscle basically. cos yeah, right now im weak as hell, was doing more cardio and neglected the weights(half assed it most of the time) part of gymming before this. aight will try and see how i go with the bar can barely hang on now T_T or are there any other exercises i could do to build up strength for an actual pullup?

so ur saying that i can use the machine as long as i use the method you mentioned and supplement it with negatives?

so ur saying i could use the machine as long as i use that method u mentioned, and do both machine and negatives? @>@

Been doing late night (9pm~ 10.30pm) training lately and going to bed late too since I dont have to get up early the next day I know late night training is not good for sleep but only recently facing this problem. Need to adjust to new timing now and I also did heard abt Mg (ZMA). Overtraining also could be on of the possible factors.

Errr, you got it backwards: negative pull ups should be the main exercise. To supplement it with a bit of pull downs.

I guessing perhaps 2x5 or 3x3 of heavy pull downs to build some strength? This is just an option. Lots of people have managed to progress well with frequent negatives.

Oh, I managed to read somewhere on the net that some dude did this for his negative pull ups:
3 set x 3 reps. Each rep, he jumps up & hangs on the top for as long as possible, then comes down slowly. You might wanna try it out.

I'm going to get my sister to use this method out as well. See how well it works for her.

girls would take substantially longer period of time to achieve some results compared to a guy.
well, everyone is different.
not everyone can do things the same pace

This post has been edited by JonYeap: Feb 3 2010, 03:00 PM

even guys with bad genetics, kalau good diet and proper workout also lambat

"I recently got a fellow friend to perform pullups ( he was really out of shaped prior to this)

Progression I used ( those that can't perform pullups for nuts)

Everyone is strongest at the eccentric portion (lowering portion) Climb, get help from a training partner, or jump up to a static hold with your forehead to the bar for a count of two. Then, slowly lower the body until your arms are locked out at the fully extended position. Then, put your feet down and repeat the process,

Start with 3 sets of two. Every 2-3 days , add 1 extra set until it accumulates to 10 sets of 2 = 20 deceleration pullups. 1 month later, he grab the pullup bar and started tugging miraculously. magical. "

guide to your first set of pullupS.

I got my assess and correct from sharing and caring with like minded individuals.

Yeah, I remember that post. Negatives is the best way.
But since there's the pull down machine available, might as well do some of it to get the lats stronger. =)

P.S. Can I share and care with you too?

Kk now I'm getting advice
to go ahead on a split instead of strength training cos
it'd be harder to
build muscle if I were to strength train first haizzzz I'm fkn confused with all of this sighhh so yeah should i just go ahead with a 4 day split for 3 months then strength train? Or the other way round, man this shit is
complicated pretty sure I got the diet part down just can't figure out which routine is best for a beginner to build muscle ><

split or not, as long as you include some basic compound movements (squat deadlift bench ,military press) look around the strongest and biggest did this lift.

Strength” does not mean training like a powerlifter. Everybody immediately defaults to this position without even thinking about the argument. Powerlifting is a competitive sport that requires specialized training to increase strength in the three lifts. Training to increase your 1RM in the squat, bench, and deadlift qualifies as getting stronger, yes – but that is not the only way to define ‘getting stronger’. Increasing your strength might mean increasing your best set of 8 reps; or it might mean going from one set of 5 to four sets of 8 with the same weight; and it can even mean going from a maximum set of 5 to a very easy set of 5 (by using the relative feel of the set as an indicator).

you just started out, you are weak as hell
as long as
1) focus on getting stronger
2) work on those compound movements
3) no need to 3 different of type of curls or 3 variations of bench (incline bench, decline bench, flat bench)

everything works if you set your goal and trudge towards it. Give a half ass routine to a dedicated guy, it will work. even the most well thought out training regime wouldn't work for someone unwilling to adhere to it.

Hello, it's me again from 2 weeks back. I increased my bench press from 10kg to 20kg and squat from 20kg to 30kg now. =) There's a few questions I would like to ask.

1. Squatting, sometimes your leg tend to close together due to fatigue, is that okay?
2. I've been doing some bench press for sometime , I dont feel that it work my chest much.. more to biceps/triceps part, same goes to squatting, I feel that leg press and leg extension/curl work more, am I doing it correctly or am I wrong?

Thank you