hi... currently just join CF at one utama, 55.5kg 1st join,173cm. is underweight...

my goal is to achieve 63-65kg.hope can be muscler..look more presentable...but i dun like the very very big kind of muscler..normal muscler...got chest.abs...shoulder wide a bit...

normally i will go alone...without personal trainner...hope can get some advice or any ppl also at one utama...maybe can teach me..and join together ...build up together...

look for advice and gymate...thanks...

Google Stronglifts 5x5. Read through it. It's a good program for beginners.

Hi
welcome.

read this
http://forum.lowyat.net/topic/371250

and this
http://forum.lowyat.net/topic/301136

I'll play devil's advocate and say, read the damn stickies!!!

hi, i am new too.
wanna ask, how do get muscular?
pls teach me... i wan nice chest, nice shoulder, nice abs and also biceps.
but i no take supplement, can ah?
how many days to train ah? =.=
muahahahahhahahaha..........

Chill on the attitude la. You make it very unfriendly for newbies here. He's asking some valid questions, just post him the links that's it.

@Jon

Wanna look like this??



Pic stolen from soya........


Btw am in CF 1U,anything just ask!

There are some helpful trainers if you know how to find them.

This post has been edited by pedro: Apr 2 2010, 05:51 PM

is tat u ?

hahaha... just messing with him. =.=
well, TS, i think ur main concern is 2 things.
ur diet, and ur workout routine.
u need to eat a lot... and i mean a lot! =.=
start GOMAD if u need...
GOMAD = GALLON OF MILK A DAY...
u will see difference in few weeks time.

Also, i would suggest rippetoe or stronglift as ur workout routine.
its very easy to google them.
follow that with persistence and hard work, i bet u will reach 60kg in less than 3 months. =.=

Remember to lift hard, eat well, and rest well.

pedro: hahaha... cant really see properly. =.=
maybe something like that but bigger probably. haha

This post has been edited by JonYeap: Apr 2 2010, 05:54 PM

You guyz missing the point.....

Hint- SQUAT

haha... pedro pedro... stronglift and rippetoe is using squat as main exercise. =.= so basically we didnt miss out the main point. muahahhaa

Well, that was amazingly creepy of you.

I imagined most bb'ers would see the startling difference in size between his upper and lower body,but I guess am wrong.

Thats what i ws thinking too.
his legs are small compared to those arms.

pedro is much bigger

yeah! 99% ppl i seen in gym looks like that...lol

+1

paired with GOMAD you should be gaining real nicely. you want that ripped look i suppose.. taylor lautner,chris evans? eat well and do starting strength or stronglifts.. and for the record u dont get bulky that easily from weight training, if not gyms like celebrity n FF n true fitness all would close down cuz noone would take up a membership more than a year, since can get bulky so easily haha. Good luck bro! Welcome to this journey

if let said..i just play around of machine...izzit can help ?how to train with machine ?coz normally poeple are train v dumpbell...wat the is the way to train with machine ?

i cant really understand wat u say, but from my guesses, u r asking is it ok or how to train with machine.
of coz it helps. if not, why do they even build it?
even pro bodybuilders uses machine for their workout.
best way to find out, is to balance wats best for ur workout and use wats necessary to reach ur goal.

yup..tat is wat i m asking for..coz lot ppl train v dumbell...just wondering whether the machine help more or wat...

You should stop playing around machines and get yourself a solid basic routine such as the one Dan mentioned.

pedro.
where can i get solid basic routine??

Mark Ripptoe:starting strength

problem ngan mark rippetoe is that there's no problem with it
cuma its quite difficult to understand it if one practices it on one's own (not that its impossible)


but the focus on compound movements - well thats a basic

Its in the stickies:
http://forum.lowyat.net/topic/371250
use search function

so diffcult leh..i think nd a proper trainer only can do this...izzit got other way ?

just wan to ask..if i do chest press by machine..i take 12 kg..then i do it 30-40 time per set..do it 3 set ..can ?

or take 19kg, do it 20 time x 3 set? izzit the same ?

coz currently i more focus on chest..

then every morning got pumping..12 times x 5 set..can ah ?

go heavier. try 8-12 reps per set.

lol. thats a lot to digest, I can understand. I tried to make my own workout through that as well.

stronglifts.com should have what you need, or google starting strength, get the ebook. they guide you really well and if you are not sure how a workout should be done you can youtube the name of the exercise. form is very important when training.

dont do so many times per set mate, how many times you do produces different results. for starting out try what Majinity says, do heavier weights that allow you to do about 8-12 reps (times) only per set. if you're not sure how much that is, pick a heavy weight that you can do about 10 reps and do as many times as you can (dont pick some light weight that you can do 15 reps or more, thats too light), use http://www.ivannikolov.com/msns/calculator...-calculator.php

so input your weight and the maximum reps that you managed to do - you should get a 1,5,10,15 rep max. use the weight for the 10 rep max, and do about 10 reps - 3 to 4 sets per exercise.

your pushups (pumping) 12 times x 3 set should be enough, if done slowly with well controlled form. Do it slowly, you'll realise the difference when your chin touches the ground everytime you go down.. I used to think pushups were easy when I was a scout but now done with proper form and not just bursting through them, you can feel the burn..after a month of stronglifts only I can do 12 times per set man...go for it bro!

ps: dont forget leg workouts. they help your entire body grow.. I didn't believe it too but after much reading and lifting so far the results do not lie.

This post has been edited by cheezzzz: Apr 6 2010, 09:28 AM

if have a friend to train beside u..i think is more easy..at least can support you when u go to climax

if you still thinking of relying on someone, then just forget it. you have your goals, you do anything to achieve it. and my problem in this, is the diet and consistency.

yup...i think the heart is the most important things...consistency...

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Added on April 6, 2010, 11:47 pmyup..im trying to do pumping slowly...full push up..mean my chest is almost on flooe..then slowly up...like tat loh..do it 12 times x 3 set each morning when i wake up..i dunno whether this will help me to buy up my chest or not...when pumping..i feel my triceps pain lah...and when almost on floor..feel my chest pain near to biceps...izzit this is normal ?

This post has been edited by jackylow_86: Apr 6 2010, 11:47 PM

u mean chest pain between chest n front shoulder isit?

why do early morning eh?
huhu...let the triceps and chest do their natural thing
important thing - lower back

yup...btw shoulder and chest tat part pain...dunno i do it right or not...i got pump until low low and slowly...so pump around 10-15 time per feel no energy on my hand jor...

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Added on April 7, 2010, 9:02 amhow to said lower back ?

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Added on April 7, 2010, 2:05 pmwat is mean by

Your 1-rep max is 21 lbs
Your 5-rep max is 18 lbs
Your 10-rep max is 16 lbs
Your 15-rep max is 14 lbs

i count from the calculator...

max weight 19lbs, 3 rep..

wat is this mean ???can any ppl tell me ?

This post has been edited by jackylow_86: Apr 7 2010, 02:05 PM

correct. lower back means ur back must b straight throughout the entire exercise.from back, right down to ur heel looks like a sloped straightline from side view.

19lbs for 3 reps? may I ask what exercise did u do?

Your 1-rep max is 21lbs means if u use 21lbs for that exercise, u can only do 1 rep with 21lbs. 5 rep max 18 lebs means u can only do 5 rep with 18 lbs. This is only more accurate if you pushed your max with the given weight - means when u used 19lbs to test that time u can maximum only go 3 reps, no more strength to push further.

For starting out a good weight is in between d given weight for 10 rep max and 15 rep max.. ppl recommend using tat weight and doing 12 reps AT MOST. Or u can use the 10 rep max as well. This weight-rep max thing changes as u get stronger, after every workout u will definitely get a bit stronger. So have a steady increment, add more weight as you progress, perhaps 2.5-5 lbs per workout day.

This post has been edited by cheezzzz: Apr 7 2010, 03:13 PM