Continued from here

This post has been edited by pizzaboy: Sep 2 2009, 04:33 PM

Thanks Shane.

But whatever the case, I'll give that form a try.

Nothing to lose anyway

wow.
new thread..finally
btw a quick question,
is it necessary to add new exercises on a regular basis?

not necessary... change ur routine after some time, coz ur muscle got use to the workout.
give ur muscle some shock by changing ur routine.

This this awesome template


Attached File(s)
 CFWF_Program.pdf ( 81.56k ) Number of downloads: 304

Hmm.. are there any replacements for chinups?

pullups

Uh besides that? I dont have a bar at the gym but I have one at home.

pulldowns ??

Lat pull downs.

alright i'll try that.

Hold on. What are your goals though?
do you just wanna grow some wider back, or do you wanna get stronger at that as well?

if i want wider back then which one?
if stronger which one le?

Lat pulldowns don't have much carry over to strength. I emphasize, don't have MUCH. It does have a certain percentage, but compared to pull-ups and chin-ups, it's not as great. The strength required to carry your own bodyweight with your back and arms, is still more than what it takes to pull-down your own bodyweight. Go test it. Just on the pull-down, the hard part is not having yourself fly into the air so clip your legs still.

Why aren't you in the gym? Gym's open

Use bicep curls as a replacement for chinups.

I'm doing that negative pullup thingy..

I jump and hold about 3 seconds before coming down slowly. ...shit where is that post regarding pullup/chin ups..

havent tested yet...into week number 2...but pretty inconsistent. damn gotta remember to do acouple of those before i start gaming. my bad

---

Added on September 2, 2009, 6:18 pmWAh shit wei..

my friend just gave me this news..some guy committed suicide live =.= because of ppl in the forums told him to overdose or some shii+

http://forum.bodybuilding.com/showthread.php?t=112084431

http://www.youtube.com/watch?v=iC2_AVqKzHM

News of it starts around minute 4:44 of the video

http://celebgalz.com/abraham-biggs-suicide...suicide-photos/

This post has been edited by metalfreak: Sep 2 2009, 06:27 PM

I think when doing lat pulldowns, you don't need to use alot of weight to build a big back. I only use 70lbs-80lbs and I get a great mind muscle connection or whatever you call it. Its not heavy, but I rather that than pullups, whereby its hard to feel the lats. Mostly feel it in arms and your core. For wider back, definitely pulldowns for me.

Lat pulldowns are great!
Just had my 2nd Rippetoes session today, and I am loving this program already. I feel like I really worked out my whole body.
Anyone here on Rippetoes as well?

Btw Im quite worried about my barbell row form. ANy tips?

how about the number of exercise?
i mean when you hit chest dat day, how many type of chest exercises would you do? how many is counted as too much?

I will try to keep the exercise under 1 hour. Usually I train 1 day 3 bodypart. Main bodypart with 4 exercise. The other body part, 2 exercise.

if want to have wider back, pull ups or chin ups betteR?

Lat pulldowns for wider back. But Pullups as 2nd preference if the pulldown machine is not available. Chinups work biceps more.

hey thanks man
will check them out
been reading a lot of rave reviews about westside's routine
might check them out

Doing a Westside routine isn't as simple as it looks. You need to work alot of things out. and you need to atleast have a power rack. Westside emphasizes alot on variation, floor presses, band presses etc. Its tough to do stuff like westside in MY unless you have the eqs. But then if you still insist on doing it , good luck.

RSR sounds good to me though.

This post has been edited by shanecross: Sep 2 2009, 11:22 PM

Hey bro I still dunno what the "misc" is.

is there anymore video of it?

The worst part about Westside, is that it takes time. Here are a few important info that you need;

- Sticking points
- Weakest links
- What exercises benefit you most
- Rep ranges and sets
- Proper form
- How to schedule your training but avoid overtraining

To just learn about these, you likely need about 3 months, (at least) and perfecting it is a lifelong lesson because your weaknesses will change from time to time. If you want a really simple one, go back 1 page and look for the routine I posted.
Change the power clean to plyometric box jumps.

Misc is a section in bb.com forum...pretty much like our Lowyat kopitiam i guess

http://www.bodybuilding.com/fun/xrep17.htm

this training recipe sounds delicious XD

It really sounds very basic. Play with tempo, stretch the fascia and contract your muscles hard and lift weights.
Nothing special about it

i am too noob then, never read before

Actually you have read about it.
It's basically the same as every other bodybuilding workout. The only thing is, you gotta identify the "marketing" points that they tell others saying that their routine is the best.

Pizzaboy, what's your opinion on using pilates for the "stretch" part?

This whole "stretch" thing is something new to me and I'm very interested in it now that I know its muscle-building potential.

I'm not sure it's the same stretch as the pilates stretches.

This is a fascia stretch. In weightlifting, what we do is, static stretch our legs before our squat sessions, to encourage more recruitment of muscle fibers. Then after each set of squats, we stretch it as well. Whether or not it works, I don't know. But if you've seen the size of my legs, you'd think it works.

I read in bb.com that static stretches before workouts reduce your strength. Do you find that true?

Even if it is, I wouldn't mind doing that as long as my muscle mass increases haha
Looks like I gotta start incorporating stretches in between sets.

Thanks for the info

Well they said creatine was excellent for muscle hypertrophy. I took Creatine and it was excellent alright. Excellent to sap money out of my wallets.

Take a chance with it. Not everybody can do it that way, but you ain't never know till you try.

where? i think i missed it

@utuk utuk
http://stronglifts.com/5-reasons-why-you-s...atic-stretches/


but i always do static stretches before heavy lifting.

Well, Melaka's just nearby. You can take the 1 hour drive down, look at my legs for 1 second and go back up. No problem.

Just take the article with a pinch of salt. I see 5 reasons why I shouldn't static stretch, and at the same time, I see 5 questionable statements. Just try stretching

no worries
im still reading other stuffs including those of RSR and those from Dave Tate
i wont start until i think the gym i go (fitness first) has it going for me to undergo powerlifting routine
haha...which i think will be hard cuz most gyms sport basic equipments...which are good for growth but bad if u wanna customize your training


will have a look at other materials too

Thanks for the article. All along I have been doing static stretches until I came across an article from BB.com which pointed out that doing so pre-workout would decrease strength.

However, I have also read (Gustavo Baddell said this) that stretching during workouts helps better blood flow to the muscles and also an increase in strength.

I'm confused but I'll try static stretching just as recommended by pizzaboy and see what happens.

U should try coming to train with me one day. Then you'll see how I do it.

Here's something to help you out. With the method attached, you should be able to hit 5% more, in six weeks. The 80/2x6 means, 80% 1RM, for 2 sets of 6 reps. Lets take myself as an example.

1RM Back Squat - 185k

So 1st-9th workout it'll be

148KG x 2 x 6
148KG x 3 x 6
all the way to workout 9, where I'll do 148KG for 2 x 6 again.

Then week 10-18th, we use a wave loading method. 1st workout up, then 2nd workout drop, then third workout up, then 4th workout drop. It's a method that's been used by hundreds of coaches worldwide because it's pretty simple.

Load->Linear load->Wave load->Deload

Very simple and effective.




Attached thumbnail(s)

I went to Egonutritions at The Curve yesterday to buy a dip belt. I looked at the size of the chains and asked the guy there if it will fit into a 1 inch weight plate. He says yes. I brought it home ... and no, it doesn't fit into a 1 inch weight plate hole.

u mean the diameter of the weight plate's hole?

hey...mm..i am considering a liftting straps for myself..i wonder what type of lifting straps would do best..i look up egonutritions.com and they sell three types.. harbinger with rm26 and rm30+ another 1 is animal which cost rm70..any suggestion??

Get the cheapest one. Its all the same, some just have a hook .

Am wondering for you iron pumpers, do you feel "The Wind" when you walk on the streets?

Uhhhhhhhh...? What's The Wind?

Like when you walk you feel ultra super confident, like in the movies when you walk got wind blowing...

Wahaha

If the chest is nice, you'd walk like that.


For those who love the iron but hate the treadmill:
http://www.tmuscle.com/free_online_article...redded_physique


This post has been edited by uhuk-uhuk: Sep 4 2009, 10:46 PM

Yes. Kamaru now has the choice of firing, beating, then hanging the guy or I shall have to ask some friends to do so.

cannot go back there and change kah ?? it's their fault and they should allow you to make replacement...

people. read this.
http://news.bbc.co.uk/2/hi/health/8234386.stm

looks like cannot drink milk or whey protein anymore at night ? let's see what bb site will say about this

i think problem will be fine tho.. because the test was experimented with high fat diet on the mice.. i think its the fat at night lol

What a way to make a return to HnF, with a post saying that milk is now dangerous. WB anyway. . How's training?

If every now and then some research team comes up with something like that, wouldn't our heads be filled with way too many "ground-breaking" theories?

While reading through that article, I was thinking that if the article spells the truth, then why are there so many ripped people around the globe doing the same thing? Oh well, guess we'll never stop getting "updates" like these.

My friend even told me that peanut butter causes some bad-ass problems to the body. It's so bad that he refrains from taking it. Can't quite remember what though.

Rob Riches, on the other hand, does not believe in drinking milk saying that it also causes some bad-ass problems. But what about the squats and milk program? What about the 4 litres-of-milk-a-day recommendation?

My oh my.

Guess it's up to us to choose what to believe

Isn't it what some of us want? Weight gain?

So snack away at night!
(pandai-pandailah snack 'healthily' <-- is there such a word? )

This is all very interesting, but I must remind you guys that bodybuilders or people with active lifestyles have very different nutritional needs compared to the average joe.

Therefore, I would not apply studies done on mice and average people on sportsmen and BBers.

]AHAHAHAHAHAHAHAHA

THAT'S FREAKING FUNNY FUNY FUNNY!

i dont get you bro?

its just a research with interesting results la.. lol

but still bbers have this 'doctrine' or style to not eat 2-4 hours before sleep right?

Mana ada?
I've read about some guys setting the alarm clock to wake up every 3-4 hours to down a protein shake in the middle of the night.

ya i heard ppl waking up taking nutritions too..btw..isit necessary to feel sore then only it makes sense that u actually work hard on that particular muscle?? i mean i do hope i hit hard enoguh on the muscle fiber so it will grow but sometimes i dont feel sore after workout..mm..any opinions??

lol, pardon my words. Just finished watching an Arnold Classic show before i posted that.
In his speech, Arnold addressed problems for bodybuilders in finding clothes that fit because too many designs at popular retailers don't tailor sizes for their healthy V-Shape physiques.
He referred to them as 'skinny rats'.. ganas
(no offence intended)

This post has been edited by tineagle: Sep 5 2009, 10:26 PM

DOMS is one of the indicators that give out signal that you worked your muscle hard. but as time goes by, you'll become immune to DOMS. So thats when workout journal come in handy.

Would love to add on to this point as i was a night shift worker (sometime starts at 11 end at 7 or starts at 3 ends ard 11 or 12pm) and thinking back then my tummy really build up quite alot tat time, plus i consume quite a number of carbs as well and tats how i hit 95kg ><. After I have quitted that stupid job aft 6 months, i eventually lose weight to ard 91 kg and maintain til i did my cutting which dropped to 84.5kg. :S

hey i juz read a news that claims those muscleman have shorter life than skinny guy...i actually laughed at the news.

Any source? lol.

play with u?
malu la pizza
me play light weights only
hahaha

protein shake is fine la.. the research is talking about fats..



did u guys read the article? all of u are talking about protein shakes and whey and stuff..

This post has been edited by jones007: Sep 6 2009, 02:13 AM

wassup dawg

meh want to get lean now...is swimming a good form cardio? because meh is sick with running or jogging or cycling already dawg

the gym is always full at night...so meh thinks to include swimming as mah cardio from now on dawg....3 times a week swim

is that good?

some say swimming is not that good to lose fat. try searching google regarding this.

about eating at night. if you are eating like 1000kcal right before you sleep, of coz it will make you gain weight. you won't be using much energy during your sleep. Also, the food you eat also determine either you gain weight or muscle. Protein is ok I guess. The carb is the problem if eaten too much before sleep.

dat's from tv
and that tv news is sourced from newspaper

Lol, play with pizzaboy. Play chest? Play legs? Play biceps? Play abs? hahahahahha!

This post has been edited by shanecross: Sep 6 2009, 11:04 AM

hey guys, does the foot grow when we train?

I went shoe shopping yesterday after about a year since i bought my last pair of shoes.

I used to be a size 10, and now even th 11.5 feels tight.

Anyone experienced this? lol..

as long as its related to bb, takpe la
tapi jangan main lain
hahaha

haha issit??..lol..how to train the foot wor..no i dont experience this..maybe the brand of the shoe different so the size maybe a little off from standard le???

lol, you cant actualy get what shane means, he trying to piss pizzaboy off... lol

devils advocate?

maybe cuz after a year of heavy lifting made your foot flatter
did you lose any height? haha

is it the shoes? shoe size does differ depending on the maker..

p/s not dissin u or anything.. just kidding

haha.. maybe its the different manufacturer sizing.

I didn't loose any height, actually i gained 1cm or so.

Maybe foot grew from all the squatting, leg presses and calves raises..
(squat went from 150lbs >> 350lbs max in a year)

*still wonders*

how old are you anyway ? still developing ?

seriously : your shoe size changes throughout the day dude.

Sigh, went to a semi-ghetto gym in Penang with a masters BBer in charge there. He said my arms are good, then he said I don't need to ask you to remove your shirt, I know you chest are tiny. He's 60+ and he has bigger chest and a deeper cleavage than mine. Going there to let him train me tomorrow afternoon .

This post has been edited by Florian: Sep 6 2009, 09:17 PM

21 this year. The male growing curve peaks late, at around 21-23 years old if i'm not mistaken.

But yeah, i'm thinking its just the shoe design. haha

Jesus, if your chest is tiny, I'm never ever showing my face there. XD

how much ghetto-gym cost you per entry ??

haha
damn
okay pizza time to ban shane

To the person who asked if your muscle needs to be sore to feel whether or not there is growth, here is my opinion.

I mostly train for strength, for the past year I've been on Rippetoes, 5x5, WS4SB and now 5/3/1.

One thing I notice consistently on 5/3/1 (which is supposed to be a more 'powerlifting program), and to a smaller extent with the other programs, is that despite the lack of direct arm work (I seriously cannot remember when was the last time I curled), my arms consistently grew in size.

This was especially apparent during 5/3/1 when I did pullups two times a week and chinups two times a week. 3-5 sets each time.

With that said however, I feel that my arms are disproportionately smaller than the rest of my body. This could be because I have not done any direct arm work in a long time.

So initially when you first start out, you may not need to 'feel' the muscle soreness so much to grow. But once you get a little more advanced, you would need to do more work to stimulate the muscle to grow. That is my opinion.

That being said, I totally hate post leg day soreness because it means walking around like a dumba$$ with my legs open due to my sore adductors, a half penguin half clown hybrid would probably look more graceful.

from some chinese newspaper right. something about too much tight muscles and eating too much protein or something. my parents read it and started to tell me not to eat 4 eggs a day, not to eat so much protein, not to build muscle, etc... the bloody article susahkan me only. to begin with i dont even consider myself a serious bodybuilder, more like a casual lifter eating slightly above average protein intake than the typical Malaysian.

none of ur parents kacau u after reading the article?

It's a member club thing, but I need to pay RM1 per entry, but it's OK because I'm only in Penang for 2 weeks, otherwise I'll need to pay RM100 for a month for the other newer gym with all USM students hogging the place. At least I have an experienced BBer there to train me.

He told me to enter for some BB competition, but I said I'm too scared to enter, then he said 1st time join sure scared until your balls shrink, after that you'll know what to do liao...but with my small chest like what he said...I don't think I'm qualified on the stage at all. LOL.

This post has been edited by Florian: Sep 7 2009, 12:20 AM

go florian! muahaha...
i now going train harder as well...
hahaha...

ha..im the 1 that ask about this..thx and i agree with what u say..hmm..strength training..i think i need to do a little on this too.. coz all the while ive been focusing on getting 8 to 10 reps...hopefully strength training will stimulate more growth due to changes in training..ha..thx a lot.

hmm..btw..any1 notice how all the pros like branch warren or ronnie do flat dumbell press..their style is different than other ppl..i watch in youtube..should i follow how they do?? and during bench press if i am goin to stimulate more muscle tension do i need to lower the bar until it touches my chest?

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Added on September 7, 2009, 10:56 amhey..do u know where in penang got gym other than the celebrity in gurney?? i need to find out so i can workout when i go to penang...

This post has been edited by livinginsin: Sep 7 2009, 10:56 AM

You can ban the hell out of me, its not going to affect me at all. To me H&F is pure entertainment, heaps of other alternatives out there.

This post has been edited by shanecross: Sep 7 2009, 12:11 PM