What improvements are u looking for? 2 weekly? u mean strength?
if u want strength improvement then do a strength program.
if your goal is to get buff, then u shdnt be using strength as a measuring stick.
measure body parts, weight and lean muscle increments and so on.

hi guys.. been going to gym for awhile now.. of all the exercise i know of.. nothing actually made me feel that im using my lattissimus dorsi muscle (the kepak people talked about)

any exercise can u recommend?

If you can go 5 times a week, I go
Mon chest
tues back
wed legs
thurs shoulders
fri arms

4 times a week, add arms to shoulder day OR
mon chest and bi
tuesday legs
wed back and tri
fri shoulders

3 times a week,
chest, shoulders and bi
rest one day
back and tri
rest one day
legs

this so Fxxking frustrated when you still a students and YOU LIVE WITH YOUR PARENTS
they at outside and they just brought you back stupid hawker foods with heavy carbs.
they wont understand at all when i ask for eggs.chicken
they dont care what is carbs,what is fat
you wanna bodybuild you do it yourself .
I AM JUST A STUDENTS AND MY SCHEDULE IS SO FXXKING PEAK UNTIL AFTERNOON EVERYDAY HOW I AM GOING TO COOK MYSELF ?

THANKS TO THE STUPID INFORMATION FROM NEWSPAPER
THEY AND MY FRIEND THOUGHT I WAS MAD FROM TAKING 10 EGGS PER DAY
when you tell them this is okay,they give you stupid reason.newspaper write it,doctor say it.

so now,i still dont get my dinner.i dont have anythings to eat in my house.
STUPID HELL

is it a MUST/necessary to wear a gym belt (leather or nylon? ) when doing squat and doing back,shoulder exercise?

I already got my back hurt while squating...sit also pain..damn

how heavy is the barbell for bench press ? i just started out and i can't bench 20lbs. so should i stick to the machines first ?

dear all,

i.  i have gone on bulking for 3 months, how do i know if it is the about the time to cut or to cut immediately after the expiry of the 3 months?

ii.  realise that my biceps are more visible after carrying heavier weight, is that normal or i should just continue using 10kg given the fact that i do lesser set with heavier pountage? previously using olypic bar with 5 kg and now 7.5kg.

iii.  do u all suck in the stomache, like what i do, when i do chess press and other weight lifting exercise.  does that mean that i have not been working out the particular muscle as i only suck in my stomache.

thanks all sifusss

selamat bersahur. Dont forget to drink your milk

Hi all
I am a newbie here
nice to meet you guys
just started bodybuilding few months ago
My aim and goal is that kind of fitness model instead of bodybuilder
so the way I work different from bodybuilder?
and should I bulk 1st because I easy gain fat ?