Layne is a HIIT lover lol seems like bob chic nailed his idea XD

Hi. Currently I can do 30x2 curls using 3 kg dumbbells or 20x2 curls using 5kg dumbbells each day. Which is better?

Lol. Seriously next time come say hi. I'm very friendly. The girl I'm with is also very nice. We're both shisha freaks.

Say.... that's a good one.

No he didn't. He keeps things very very simple in his replies bro. It's the people who ask him questions in the thread who over complicate things. For example some guy was saying someting about eccentric training and all that:-

Originally Posted by Chuwey View Post
I have a question: How come it seems like no IFBB pro follows the rep timing that I always read advocated? It seems like trainers typically say something like 2 seconds for the positive portion and 4 seconds for the negative (or 5-7 seconds if you're doing "slow rep" work). But 4 seconds is actually a fairly long time, and when I see the pros working out in videos they seem to always crank right through their reps, precontest or off-season. Is this bit of training advice just bogus? Thanks! And apologies if this has already been asked, just let me know (I'm not that slick at searching the forum yet).

---

Added on April 13, 2010, 2:14 pmThat is why I keep stressing that if for bodybuilding purposes, 5 x 5 isn't really ideal anymore. If a beginner wants to build a base, then maybe Rippetoe's is kinda.... ok. But once he gets past that newbie stage, he should start a bodybuilding oriented program already.

This post has been edited by darklight79: Apr 13 2010, 02:14 PM

as the title said, which type of workout shud i do to make my shoulder broader? if cn plz provide me a clip for betta illustration.. im a 19yo male.

if i know where al safa is and if the shisha is really that good, i'd give it try
the location is kinda sketchy though


as for the bb oriented program u mentioned above, im following urs as per ur training journal cuz im doing it for quite some time but im trying to keep things simple nowadays and focus on the diet also

I have stopped deadlifting for more than half a year due to back injury.
I think i have healed from my injury so...
Today i suddenly felt to give it a go, and i make a video out of it as well.
I know the poundage ain't as high as you guys.
Even the form i think sucks. I really got to work on the form.
But, i guess, its a start for me.

Video is right here.

http://www.youtube.com/watch?v=dndRpsaPPx4...player_embedded

Deadlift 125kg for 15 reps. Didn't wanna push further cos i felt that my form was kinda bad, so i stopped.

Thanks bagata (vincent tan) for helping me take the video.


This post has been edited by JonYeap: Apr 13 2010, 11:40 PM

dude alot of info oredi on this forum ..just need to search for it ...

Hi guys,

I'm going to gain my weight and building some muscle. What should I do in first? Currently, I'm starting eat and drink HL milk, egg everyday.. what to do next?

Current my picture

177cm, 58kg- target 75kg

Want to be like this-

Reading the stickies will help.

i thought u posted in another thread?

darkie: Haven't been checking in, but probably a lot of those skinny dudes doing HIIT are going at it fasted, and without refeeding after.

It is an immensely detrimental workout if they know nothing about it. It's so popularised though, with people just spewing it out as "HIIT is the cure for everything". Almost as close to heart to forum-lifters as "squats and milk". What people miss out on is the dangers of not supplementing it right. This is probably just as bad as squatting with poor form.

If I'm not mistaken, Alan Aragon wrote something on HIIT v. LISS as well as Fed v. Fasted cardio. http://www.alanaragon.com/articles.html

My personal opinion is to just do the cardio that suits you. Keep it simple. What's more important is GETTING IT DONE. If you don't like HIIT, you're never gonna do it. Likewise, if you don't like LISS, you're never gonna bother.

http://www.facebook.com/l.php?u=http%3A%2F...97e4f3926ae9219

Try reading this. It is about periodization for bodybuilding. Pretty interesting read. You can disagree or agree to it, but it's worth reading.

By Bob Cicherillo:-


There have been many questions asked online and PM to me lately as the competition season has crept upon us, and is in full bloom. One of the more frequently asked questions is what kind of cardio is the best for getting ripped? There are obviously many forms of cardio to choose from, but most of them fall into two distinct categories: Slow paced and fast paced.

I've been hearing about how the HIIT program is the newest rage for contest prep. HIIT isn't revolutionary or even new for that matter. It's not much different than plain old, simple Step Aerobics.

We must first distinguish whether or not your goal is to simply lose some fat, or getting ready for competition. If your goal is to drop a few lbs. or tighten up, then HIIT is a great way to do it. Simple premise, you burn "X" amount of calories over and above what you consume, it will eventually lead to weight loss.

However... if your goal is to be a competitive bodybuilder, contest ready, and not look like a ZIPPER when you stick your tongue out...then HIIT is DEFINITELY not for you. The difference is keeping muscle mass.

The only two goals for a competing BB are:

1. To keep muscle mass as high as possible
2. To get fat % as low as possible

Just how does SLOW cardio actually bypass the carbs and get to the SECOND source of energy (FAT)? EASY, in laymen terms... after a few minutes of doing consistent but slow paced cardio, the body will automatically switch over to the fat stores for energy, sparing the carbs. WHY? Because your not working at a high enough level that the body needs to use it's #1 source of energy (carbs), but it has to give you something to utilize for fuel... that "something" is FAT!

This can only be achieved by getting to the fat burning stage... It's generally after about 10-15 minutes of cardio. (Depending on a million factors!) Some will get there a few minutes faster, some a little slower. This is why we do anywhere from 30 min to 1 hour of cardio. Variables being your conditioning, how close you are to the show, set point metabolism, etc...

One reason that many guys (and girls) are afraid to try this method is that they're afraid it won't work, or because it doesn't "feel" like they're doing anything. People are so used to sweating, and getting the "target" heart rate, that if those two things aren't happening... they can't accept that in their mind, and often revert to the old "calorie burning" techniques which will leave them smaller, softer, thinner and wondering where all the muscle they put on in the off season went to!

kirks: That's a bad link. I would use this instead: http://www.charlespoliquin.com/ArticlesMul...cle.aspx?ID=292

darkie: I accept your points, but you can't immediately dismiss Alan Aragon's.

I'm not dismissing it. Alan Aragorn is a very well respected nutritionist and he has posted up a lot of good threads, one of them is a sticky here. Point is, does he compete? Bob Chick has been doing it since the 80's and it seems it's the overwhelming preferred method to every pro competitor he's met. I've tried HIIT, whether with our without BCAA's/whey to eating a whole meal immediately after or even before.

It makes me lose mass. It makes me flat. I'm gonna see Terry in a week's time or so. I might ask his views on this too. I'm curious myself.

This post has been edited by darklight79: Apr 14 2010, 03:47 AM

Newbie here~

I'm 180+CM 102KG and looking forward to build my strength and loose fat at the same time.

I read many recommending 5 X 5 and is it useful and really working? Which program should I follow for a start as a newbie?

Another thing is which gym around KL/Kepong/PJ is cheap with friendly member which is willing to guide me?

Thanks~ Looking forward to start next month.

when they say HIIT, it means the stupid maximum 20 mins cardio with aim of 1min rest 1min fast or???
but again darkie, how does slow cardio being benchmarked?
heart rate? calories burnt? sweat? distance? time?
for me HIIT is like going uphill on the treadmill at maximum gradient (15%) and 12kmh for 1min and rest at 4kmh every 1 min interval for 1 hour max (tried and tested)

when i did slow cardio, i just did uphill at 6kmh and maintain around 60minutes (tried and tested)

the second of course burnt lesser calories and i suffered less mind numbing heart-about-to-explode sensation felt during HIIT

hahaha...just wanna know how do i measure slow cardio...

newbie u can go for stronglift 5x 5

Yeah i m curious on the HIIT too. I do feel flat thou aft the intense HIIT .... the muscle isnt look tat full aft all and i m losing some i bet ><.

Push ups. Millions of it daily.

Search for deltoid exercises too.
Exrx.net has a good list of deltoid exercises.