http://forum.lowyat.net/index.php?showtopi...dpost&p=9250258

Sadly, I can't afford my own whey at the moment. Gf problems. haha.

Like Dark said, supps are natural, whey protein is extracted from milk
creatine can also be found in Beef. just that not in high amounts.

It's cool. We have priorities. As long as she isn't against your workouts?

Creatine did help me, not as much as I thought it would. Heh, it's funny when people ask me if I'm natural. Then I tell them I take protein supps and they said omg not natty.

I have friends who think whey = steroids.

Tell them that stupidity isn't an offense so they wont' go to jail no worries.

My favorite is standing dumbell Press for compound, but that is just a personal preference.

Some other good ones are:

Military Press
Seated Barbell Press
Clean and Press
Arnold Press

The difference between dumbell press and an Arnold Press is with the Arnold Press you face the dumbells back toward you at the bottom of the lift which enables you to go deeper safely, and increases the range of motion, emphasizing the front delt the most. I will do this supersetted with lateral raises with strict form (forget the amount of weight you are lifting, make sure you have the form right).

Then. hit the rear delts with bent-over db laterals

Finally. throw in some upright rows and front raises and you're done.

Kthxbye!

This post has been edited by meteoraniac: Apr 14 2010, 07:17 PM

darkie, I've a few questions.. I'm currently on a 5x5 programme and recently I've realised my gym sessions are uberly time consuming. I am thinking of reverting to a 3 day split workout, chest/tricep, back/bicep, shoulder/traps/legs kinda thing.

I'm a real ecto, starting off with a really small frame. Literally cuz my wristline (like how u measure waistline) is less than 6 inches. my goal is more size over strength (but not neglecting la). Thinking of switching my WO from a 5x5 to sumthing like this.. 3-4 reps per exercise

Chest/tricep - bench press, pushups, skull crushers or tricep extension, decline/incline bench
back/bicep - inverted rows, pull/chin ups, plank(prone bridges), lat machine, bicep curl
shoulder/traps/legs - overhead press, deadlift, squats, lateral raises, calf raises

going from a 5x5 I think itll be a bit weird and i know its kinda weird also to use some of the BW exercises.. will I still be able to gain mass through a workout like that? or what would you suggest?

Drop deadlifts. You don't need them. I don't think you should squat or deadlift on the same day. Seems ok. But you should do

Chest/bi
Back/tri
Shoulder/trap/legs

oo okie.but deads are one of the better compound movement exercises i tot? comp movements are essential for getting bigger generally right?

btw darkie, I am thinking of doing 3 sets with each exercising increasing the weight, starting with weight i can do 10-12 reps, then 8-10, then 6-8. is that alright?

I don't suggest going lower than 8. Deadlifts are not necessary in a bodybuilder's arsenal. They're ok but not necessary. Compounds in the long term will just emphasize your strong parts and neglect weak parts that's why we supplement them with isolation exercises.

ic.. im just worried i dont do enuf comps.. got this mindset that i can only bulk up by doing comps.. the fact is comps need to be supped with isos as well right?

so will it b alright if i do 4 comp exercises and 2 isos per session? or 3,3?

There's no strict rule here. I do 3 compounds for chest and 1 so. Shoulders I do 1 compound and 3 isos or sometimes 2 compounds 3 isos. Go by feel.

alright. thanks so much darkie! haha that is kind of the best advice ive got from most ppl.. my friends who are quite big also say that alot, go by feel haha.

o btw, last questions.. any tips for bulking? ie what volume and intensity to train with, and is bulking only limited to people who already have the frame and bigger bones? sorry for a rather inferior question.. just wanted to confirm, who better to seek right haha..

It's the total number of sets you do per bodypart which is important, the body can only take so much. Bulking can apply to anyone. 12 small bodyparts, 16 bigger ones.

ooh alright, and that total number of sets per bodypart... go by feel? ahaha. thanks so much darkie! lemme know if ur going to terry's! they have pay per entry right? if not mistaken..

Nah, she's actually encouraging me to work out. She took a lot of whey when she was at Australia, but I guess sharing her financial woes takes a little toll on my side. I do plan to take up whey, seeing as my protein intake is still ot at 1gm per pound bodyweight. Thanks man for the words, at least that lifted me up a little bit.

Hi again. Could someone kindly advice me which is better between the two

30 bicep curls using 2.5 kg dumbbells twice daily

or

20 bicep curls using 5kg dumbbells twice daily

Those are the maximum I can do a day without getting sore muscles the next day.

None. You achieve nothing with too high reps for such a small bodypart. Heavier weight where you can do a max of 12-15 is good else you won't be hitting the muscle part effectively.

What's an alternative to building chest muscles besides push ups. I can't do push ups because my feet can't bend enough anymore to it. The lowest I can go is like to the height of a sofa's backrest.

Progress video thread. 1 to 2 pages back. My sister's workout video.