ez bar curls?
why bother doing curls when u r just new?
train ur basic strength first i would suggest.
unless u r already strong.
some basic exercises for few months then u can switch to isolations.

try doing squats, deadlift, bench press, barbell rows, chin up or so.

U have to train like wong hong first... then somewhere along the line, u will look like rain, then u can stop there and maintain.

EZ bar curls can be replaced with any other curl. barbell curl, dumbell curl.
but follow what jonYeap just said. get the foundation right first.

o.O u eat as many as u need, 1 g protein to per lbs of ur bodyweight and eat accordingly not blindly. Just because we somehow talk about eggs alot, tat doesnt mean tat egg is the only source of protein dude. Protein can comes from meat, milk, nuts, oat and etc just tat they are different in carb:protein:fat ratio. U still got to eat like wong hong to get tat gay rain body =.=.

Have you seen they way Rain trains for his Ninja Assassin movie?
It is CRAZEEEEEEE! He trained like a fighter.

And... Oh, he didn't do curls. He does SLED PULLS! w00t!

this is how i planned my work out ..i know it's kinda long .. but please help and correct any mistake .. i'm still new .. have been doing this for few weeks now .. without protein supplement .. plan to get one whey protein ... for my weight i think i gotta take in 132 g protein .. besides protein , can u guys tell me what other supplement i need to get ?? i know it's not easy .. and gotta eat and work out like wong hong .. it's just that for my height .. if i got such big muscles will be kinda funny .. please help

monday - rest (because normally sunday i'll sleep kinda late and wake up early on monday morning )

Tuesday - chest and forearm

for chest -Barbell Bench Press – 10-12 times, repeat 4 times
Barbell Incline Bench Press - 10-12 times , repeat 4 times

forearm -Wrist Curls 15-20 times - light weight, repeat 4 times
Reverse Wrist Curls - 15 to 20 times - light weight repeat 4 times.

wednesday - triceps and biceps

triceps -Skull Crushers, 10-12 times , repeat 3 times
Cable Press Downs, 10-12 times , repeat 3 times
Behind the Back Dumbbell Press Down, 10-12 times , repeat 3 times

biceps-Straight Bar Curls 10-12 times , repeat 4 times
Alternate Dumbbell Curls, 10-12 times , repeat 4 times



Thursday - upper and lower back

lower back - Deadlift- light weight , 15-20 times, repeat 4 times
Good Morning – light weight , 15-20 times, repeat 4 times


upper back - Seated Cable Row, 10-12 times , repeat 3 times
Barbell Row, 10-12 times , repeat 3 times
Pull Downs to the Front, 10-12 times , repeat 3 times

friday - deltoid and traps

deltoid - Dumbbell Shoulder Press -10-12 times , repeat 3 times
Dumbbell Side Laterals – 10-12 times , repeat 3 times
Dumbbell Front Raise- 10-12 times , repeat 3 times

traps- Barbell Upright Rows – 10-12 times, repeat 4 times
Barbell Shrugs – 10-12 times , repeat 4 times

saturday - rest

sunday start all over again from chest and forearm , tuesday is biceps and triceps .. meaning that every saturday and monday is offday ..i'm not training my abs since i think my abs is ok d ..please advise ..

as per what they said, u dun wanna be like wong hong but u wanna be like rain
have u google how he trained?
do u understand the mechanics of working out and main besi?
have u understood how your body works and its conditioning?
or my easiest question, have you worked out your diet?
water intake per day?
micro nutrient intake?

i ni tak la suke marah marah orang baru but when u said u think ask should be faster it reflects that u are not making enough effort for yourself and in anything bodybuilding or in what i do (LAW), I THINK ITS IDIOTIC...nuff said

pening la baca
u have to construct properly
please refer to darklight79's workout journal and other journals too
u susun betul2 then we answer
dont bantai je and expect answers coming from the sky bro

and looking at ur routine, in my opinion concentrate on the compounds first cuz thats where u build ur strength, balancing, conditioning, and where u measure the angle, whether ur comfortable with the routine, when can u injure etc etc
when ur new, ur focus aint about hypertrophy in my opinion at least...its about getting the basics right dulu

like i said
MAKE A VISIT TO TERRY GALLYOT'S GYM CUZ I STARTED THERE TOO...

Sabar bro. Sabar. Deep breaths. LOL.

sled pulls FTW lol, gotta diy one.

Note: help you to edit your youtube link, not to paste the link but the embed code (underneath of Viewing Count) lol

Nonsense. Want big arms do direct arm work. Want big chest do direct chest work, etc.

in my opinion, whenever newbie come and ask this ask that. i will just point them to Rippetoe training

i think BB style training got too much type of excercise which might confuse and take more time to learn. instead of doing so why dont stick to the Basic big 4, Squat, Bench Press, Overhead Press, deadlift
After they gone thought that program, i think they should have a good base and basic knowledge to start with. instead of seeing alot funny shit doing curls 4 time per week with a chicken leg

For sure, start light!

that's what i heard also .. but it seems many people just not happy with what i asked ..


i've included those 4 into my workout.. so means i'm over doing d /??

You should be worried about not doing enough. It's very hard to overtrain as a beginner and intermediate. You should see how the professional bodybuilders advise people in their threads. One sentence, short, sweet and simple.

What absolutely slays me is that "Rip" doesn't claim Rippetoe to be a bodybuilding program. Per him. Why I try not to say too much about his program. Not his fault that a vocal percentage of people that follow his program are f*cking dolts.

It does suck though that his parrots on here are far more zealous about his program than he is. To him, it is a program for beginner's to achieve basic fitness results, etc. To them, it is the end all, be all program to do anything and everything.

To be a bodybuilder, TRAIN like a bodybuilder. Simple as abc.

Allow me to add:
To be a bodybuilder, TRAIN like a bodybuilder, TRAIN WITH a bodybuilder.

If you're new, no point go balls out devicing your own programme. If you have no guidance, might as well follow rippetoe, stronglift, or Max OT, or whatever programme that works. Reason being they are simple and they give you a kick start until you're good enough to plan your own training.
Asking here is going to get you a million answer. All of them valid, but not necessarily applicable to you.

You want to be bodybuilder type: then you should refer to Darklight, Wildcat, Kmaru. Go to Terry's gym.

nuff said
PWNED!!!!

here u go...basic push & pull

Day 1 : Biceps n chest
Day 2 : Back & triceps
Day 3 : Legs
Day 4 : Shoulder & Abs
Lain2: cardio & rest day

each part must have compounds n iso

Chow

This post has been edited by bata: Apr 23 2010, 04:46 AM

Looks good but I would advise a day break in between Day 1 and 2. Tris will still be fried on Day 1 from training chest and will be at suboptimal strength.

oh, i didnt state which day rest day. LOL.
for me depends on each person

Chow

Heh I remember my recovery used to be crap until I got my nutrition in order. Especially post and intra workout. Now DOMS isn't really an issue for me anymore. Bcaa's rule.

i used to think that pre workout is just a myth (although ive been following rigorously without any faith in it i.e. high protein, medium carbs, low fat food 1-2 hours before workout + creatine)
but yesterday i was in a meeting til lunch hour and i only had 2 pieces of tuna sandwiches
was playing chest during lunchtime and i could not even press 25kgs dumbbell on flat (27.5 is my maximum 10reps depending on days) and could only stick to 15kgs db for my incline (maximum 10 reps is 22.5kgs)
SHE*T
lepas ni kene betul betul jaga
darn...

so means my work out has no problem. i just hav to stick with it and take as much protein as i could?




i'm going to gym. i'm training with lots of people with better body than me. they teach me the work out, i went online to search the correct way to work out also .. it's just i'm not sure whether i'm doing enough or not enough .and also whether i'm taking enough of protein and other nutrients. please advice on that ... thanks ..


thank you chow, really helpful. but what's compounds and iso ? can explain further ?