hahah u mean ur plateau-ing.

shock your body with a diff routine and go on a protein n calorie overload... shouldnt be a problem..

haha yeahh..thats what they call it..
forgot the term...

let me get this right..
so i should infuse extra protein and calories intake right..

and what kind of routine..
i've been doing 6 to 8 rep
for 3 sets kinda work out..

soo should i change up lets say..
10 to 12
3 sets?

or 6 to 8
5 sets?

orrr...

5x5
SS
rippetoes kinda thing?

3-4 x 10-12

haha its up to u.. if u haven tried a rippetoe kinda programme u ought to haha, not too bad. rippetoe or madcow's not bad. i may continue my stronglifts 5x5.. or try madcow haha.

If you want to look like a bodybuilder, those 2 programs won't make you look like one.

then which program should we follow ?

lazy to search around haha

depends what your goal is. size or strength?

my goal, lose fat, gain muscle, and strength?

currently 180cm 100kg (lost 6kg due to dengue/fever 2weeks ago, previously 106kg lol).

gonna join ultimate gym after my finals in 2-3weeks times, so now looking for a suitable program first~

It's called Rippetoe's Starting Strength for a reason. Foe beginners who want to grasp the basic concepts of basic lifts, general fitness, etc. Somewhere along the line, Rippetoe fanatics started spouting cum out of their mouths saying it is the best program for any beginner bodybuilder. I don't blame Rippetoe, I blame the idiots who propagated all that shit in the Western forums. Ask yourself this, have you seen what Rippetoe looks like? I'm not dissin him but he doesn't look like a bodybuilder at all.

That being said, I need to rewrite my sticky. Sigh... which is a pretty daunting task but since i'm on a break, well.....

trust this fella
he's tried many of those you'll find in the net
or at least some
im so bored of looking i just tiru je darklite's worklog (now that's smart cheating)
its short, simple, and less than few routines but with partials and the 4-5 10-15, u'll end up doing at least 70-80minutes

Yey. If this is not so much to ask. Please do include your latest routine as well.

You guys are seriously being spoonfed. Go look it up around some of the other threads. Its called High Volume Training.

I'll post it one day. Really long. It's called Bob Chick's JFT system.

memang diorang ni malas
nak buat macam mana

They dun even read the sticky programs to begin with. what more search for a program thats not stickied.
everyone thinks its just faster to ask. GG

well i've tried it when i was starting out actually..

so now i better start training like a bodybuilder already laa..
will start reading more about it..

or might as well just copy darklight's journal haha..
train smart..

OH btw i saw you at devis just now..
you're huge...
no homo.

Really? Are you sure? I was there till 12 plus only. Lol. Why didn't you come say hi. I won't bite. Happy Jack's burgers are awesome!

This post has been edited by darklight79: Apr 29 2010, 11:54 AM

Some leg progress.

This post has been edited by John91: Apr 29 2010, 12:08 PM

your quad looks great! power of squat and leg extension?

I was doing squats and leg extensions all the while for my leg routine. In the last couple of weeks I added leg presses into my routine since I leeched my way into commercial gyms. They really gave good effects and brought out the lacking parts more. Only thing is I'll cramp very easily for the rest of the day. I don't think my poundages are heavy as I go for volume work. For main sets, my squat is 100kg, leg press 160kg (total 8 plates right?), and leg extension around 130-160lbs only.