I do train 7 times a week if i have time... Last week i did that

average, almost 3 hours in the gym well.. FYI, i don't take any sort of extra supp or juice stuff. Just eat a lot >.<

Usually 5-6 times a week, minimum is 5 time

3hours in the gym for a session?

Yea i get what you mean, but im not trying to get buffed up like most of you guys are, im just trying to broaden up my shoulder a little bit

THIS? 3 hours per sessions? 7 days a week?

Trust me mate, when I say it's fairly difficult to get buffed up, it takes a lot of hard work, dedication and a shit load of nutrition to get really buffed up. Don't worry about getting too muscular, it's something that a lot of people get worried about for no reason. Go ahead and enjoy weight training.

P.S - if you still insist on only working your shoulders, a shit load of shoulder presses and side raises/lateral raises would do the trick. But it's not an overnight thing so try not to just go for a week and expect it to get too big eh

This post has been edited by razorboy: Jun 13 2011, 06:52 PM

Damn, bro. Is that including cardio? 3 hours on weights alone is

Don't forget the rear delts. They deserve more attention than they get. Throw in some reverse flyes or face pulls.

that's what i thought

i spend 110mins total per day
30mins morning fasted very lite kardio
70 mins malam weight training + 10mins lite kardio

melforce must have a goal that fits the 180min routine

This post has been edited by gtoforce: Jun 13 2011, 07:36 PM

Sometimes my workout can take up to 2.5 hrs. That's if I do arm. Up to 50 sets. 3 hrs is brutal.

This post has been edited by janson_kaniaz: Jun 13 2011, 07:41 PM

^wuah.

3hours arr....probably 1 hour workout n the rest are chat & rest ha2.

i 1.30 hours max....with 5~10min warmup cardio.
no talk, no bullshit.
just train n finish all my sets, only then have some chat
u going to gym to bust the iron right.....so shut up n train XD

owh yeah...i freaking hate shoulder day...no mood push at all.

This post has been edited by speedoom: Jun 13 2011, 09:04 PM

so 16kg is fine ??
Milk and a mixture of carbs and protein.

True enough. get rid of the fats

Shoulder exercise very tough la

just wondering, will over eating be a problem for bulking?

i find it hard to measure the amount needed to consume per meal and i do eat 5/6 meals per day. protein+calories intake but i think i might have eaten way too much per meal.

is it alright for bulking?

overeating IS an issue, i mean there's always been a debate on clean bulking and dirty bulking. My view is that, what is the point of dirty bulking? You eat everything in sight to bulk up then cut all of it away. Might as well eyeball your food if you cant be bothered to weight them.

How much food are we talking about here, I mean in your case about over eating?

hahah i know it kinda sounds weird, im not worried about getting too buffed, just that it is not my main goal, i will still do the rest but im asking cause i wanna know which exercise that is specific for shoulder, that's why i said i was looking for any newbie guides in my first post. thanks for the tips though

This post has been edited by zs3889: Jun 13 2011, 09:35 PM

how many reps can you do with 16kg? If you start to fail at 4, it's too heavy, u start to fail at 15 + it's too light, if you can achieve 8 - 10/12 with moderate strain, i'd say it's suitable. but that's just me.

and milk and a mixture of carbs and protein <-- specifically what are we talking about here? and the amount?

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Added on June 13, 2011, 9:37 pmalso reverse flyes - courtesy of dan. the rear delts.

This post has been edited by razorboy: Jun 13 2011, 09:37 PM

Oh I see. Thanks for the help

2boiled eggs, 4 wholemeal bread with cheese( a significant amount, about 1cm thick ) + chili sauce

I agree on the short time frame, I'm around there too, probably from 45 minutes to an hour plus. Maybe he does a shit load of sets (high volume perhaps)?
But if you're doing like 3 hours, how do you keep up the energy levels mate? No matter the body part, I mean there's only so much one can do, unless you're pacing yourself or you're just plain monstrous.

I do in 30 minutes. Normal ??

I think you ought to bump it up more. Post w/o meals are important to replenish your glycogen levels and your body needs more protein to repair the damaged muscles.

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Added on June 13, 2011, 9:43 pmyou mind posting your routines? the more transparent you are, I'm sure the more posters would comment on it.

but nevertheless 30 mins would be fine as long as you've stimulated the muscles enough. but too much would be overtraining.

This post has been edited by razorboy: Jun 13 2011, 09:45 PM

Whoa, need more?? need more carbs or protein in in ???

I will post my routine when I have the time.

I do my reps till failure and the soreness last for 4 days