I don't even know how he looks like. He just seemed to recognize me. By the time he pm'ed me he left already. Lol. He just said somet5hing about nice arms or something.

This post has been edited by darklight79: Apr 13 2010, 02:22 AM

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

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!

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

Pressing movements build overall mass but they don't hit the lateral deltoids as much as we'd like. Lateral raises are your best bet.

Geez... just post your shoulder routine.

Seriously guys, for those who are into serious bodybuilding, look up the man himself. This guy seriously knows his shit. I've trained there several times, I know. Go for a few training lessons under him because it's definitely a worthwhile investment:-

#12 - 2 , Jln 1/27F , KLSC Sec.5, Wangsa Maju



Problem is what Mr Absent Minded Terry doesn't tell people is that his gym comes with its own invisible aura of strength which makes your regular workouts seem stronger. I have 2 theories, it's either you have to train within a few meters within that fella's vicinity or it's psychometry on his equipment where the strength and wisdom of pros who've trained there before seems to rub off on you whenever you touch the equipment.

Contact:-

03-41436214

Monday - Fridays : 12 noon - 10pm
Saturdays : 12 noon - 6pm


Here's a pic of the freak himself :-



His trophies:-




Check out how he dominates the rest at his most recent comp:-



This post has been edited by darklight79: Apr 15 2010, 02:36 PM

The problem with some fools i meet in his gym when training there is, they don't f***in listen to him. He tells them how to do something right and when he walks off they do the same shit. I mean, seriously, I went to look up this guy when I almost died of pneumonia few years back. Gained almost 13 kgs of muscle in a few months. He kept drilling in the principles of instinctive training, but also TONS of form correction. There are people who pm me for help in their sessions but being a doctor, I have time constraints but Terry's like a full time trainer. Plus with that Duke's highway, heh... less than 10 mins to get there. I'm probably heading there next week or something to catch up.

Rates can give the fella a call. I'll reedit my post above.

Actually depending on my mood, I train a bodypart every 6-7 days. So if i did chest on Monday, I might hit it on Sunday. Heh.

Ok jom. FF this Sunday. Lol.

Uhmm... which beginner's guide did I give you sorry? I can't remember. Glad i helped though.

You need to switch things up a bit. Change the order of exercises. Make sure your sleep,diet and supps are in order. There are many many factors which can contribute to you being in a rut, diet may just be only one of them.

Natural bb'ing doesn't mean no supps. If they help you get the extra edge and if you can afford it, go for it! Whey is your staple.

Seriously what's the name of the beginner program in the stickies? So many there.

This post has been edited by darklight79: Apr 14 2010, 06:45 PM

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.

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

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

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.

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.

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.

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.

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