am very dumb at exercise, hehe i just do what the PT said ... and then as much as possible on cardio machine cos my stamina sucks
lol... i tot u said masculine girls low boyfren %... but everytime my pt works on my chest i got fuller breast, cos the upper part swollen... 

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Added on December 1, 2010, 3:30 pm
my hubby said i look nicer in evening dresses now, because shoulder rounded up and back got build... last time wear evening dress c bone sticking out only

we get so many threads on here where  people list their various workout programs, or, where they complain that a certain bodypart is not growing and then list their current program and rep and set configurations......


fine.....but I love when people use expressions like:  " I throw in a couple of sets of lateral raises", for example, and then wonder why their lateral delts are not growing. 

or better yet, so clean and neat:  " I do 3 sets of this, and 3 sets of that " etc., as If it were a homework assignment!

here is an interesting quote from WIKIPEDIA on Training:






the first thing I highlighted was SPECIFIC GOALS:   just what ARE your goals??  to get bigger, regardless of stronger, to get stronger, regardless of bigger, to get defined, regardless of size,  to get bigger AND defined...etc......

I also highlighted CAPACITY:  Training involves improving or increasing capacity.

meaning:  if you are doing a neat little tidy program, where you "throw in "   3 sets of lateral raises, then what makes you think they are ever going to grow...

why should they???  what is the impetus, what is the forcing issue that makes the body WANT to prioritize them?


(please, keep in mind, that I am just using one muscle as an example)


So: with that in mind, why couldn't you do 5 sets, or 6 sets or whatever, in this case, of the lateral raises....or, why couldn't you do a pyramid styled workout similar to what you might do in benching.....

if you want a bigger chest, do you "throw in"  3 sets of benches for 8 sets each???   The guys who have built some really truly deep and big chests have POUNDED THE LIVING SHITE OUT OF THEM with benching, earlier on, or still now.....

what makes people think that only works for one particular exercise??

My point, and it just comes around to an old rant of mine, resurrected again, is that once you start thinking in terms of a regimented written down, cross off the list, check off the boxes approach to bodybuilding, you are already self limiting yourself, and holding yourself back....

if you are TRAINING, then you are out to also improve your capacity, and for one workout, or several workouts, that might mean simply doing more of something else....and why?? for no other reason than 3 sets might simply NOT be enough to stimulate a weak bodypart......


a variation of this is when people will come on here and say:  "  give me another exercise for lateral delts, because I already did 3 sets of those".....

but I say:  If you are getting a GREAT mind muscle connection with that movement, why move on to anything else???  instead of trying something else, which may not really hit that bodypart as well FOR YOU, why not simply DO MORE of what is working well for your body......


but if you are going to say  "  but I have already done what I was SUPPOSED to do in the workout plan", then forget about it, because in that case, I would have to say  F@#$ the plan and F@#$ the horse it rode in on!

NEVER LEAVE AN EXERCISE IF YOU ARE GETTING GREAT MIND MUSCLE CONNECTION FROM IT AND ARE DOING GREAT AND MEANINGFUL REPS!!


don't worry if you "Leave out" something else that was "planned"...so what??

what would you rather do, some meaningless and pointless exhausted sets of whatever, at the end of a workout, or more sets of a movement where YOU ARE COOKING??!!

never be a slave to a written routine.....your body will tell you, every workout, what the routine should be.....

if you are simply NOT connecting to a certain exercise on a given night, then by all means, don't beat a dead horse and move on, but conversely, don't leave it if you are grooving on it.....

and don't worry about doing more sets than you were supposed to at the end, because, as I said, if we are "TRAINING" we are looking to increase some sort of capacity somewhere along the line at all times.....


going back to the Wikipedia quote: don't "DABBLE"....don't do 3 sets of everything all neat and pretty....do what you HAVE TO DO to get the job done......improve your capability and capacity and performance....in a word:     TRAIN!!!!!!

Great post in bb.com sticky
Source link: http://forum.bodybuilding.com/showthread.php?t=116726611

anyone here taking BCAA?
when is the best time to take it?

hye,
I got a quest....

Its about stomach...

I understand.. tat.. when u exercise you build your muscles n burn your fats.... bt... if i hv been eating alot for past few years..

Will the usus aso be big redi??? then hw to gt a flat one a??? as we exercise the usus can gt small aso a???

Hi. Me no speaketh ur language. English pls.

huh???
i was 90kg for a few yrs, now ard 68kg...
not sure abt the size of my internal organs, cos nvr open to check.

Opps sorry.... will put it back properly...

hye,
I got a question..

Its about stomach...

I understand that.. when you exercise you build your muscles and burn your fats but if i have been eating alot for past few years.. tongue.gif

Will the intestine also be big??? then how to gt a flat one a??? as we exercise the intestine can get small also a???
Hope you can understand now...........

As long as you don't do the "Usus Lateral Raise", "Usus Curl" and "Usus Press".
Then they don't grow. Will remain same.
Avoid this exercise when you workout.

What is happening?

Great post in bb.com sticky
Source link: http://forum.bodybuilding.com/showthread.php?t=116726611

One of the ways you gauge your bodybuilding progress is the change
in where failure occurs during your training. As your individual muscle
fibers get stronger, you are able to recruit more of them and your body increases
its ability to deliver oxygen to the muscles during exercise (all components
of the overall training effect). As a result you will find you can do
many more reps with the same weight before hitting the failure point. This
is a sign you need to use more weight.
Of course, you aren't a machine, so the way you actually do your sets
is not that mechanical. Some sets need to be more demanding and more
intense than others. Here, for example, is a typical upper-body set for an
experienced bodybuilder:

FIRSTSET:a warm-up set with a lighter weight; 15 repetitions or slightly
more.
SECONDSET:Add weight so that the muscles fail at about 10 to 12
repetitions.
THIRDSET:Add more weight to bring the failure point down to 8 to 10
repetitions.
FOURTHSET:For maximum strength, add enough weight so your
muscles fail after only 6 repetitions (power set).
OPTIONALFIFTHSET:Use the same weight, try to get another 6 reps;
get some help from a training partner if necessary to complete the set
(forced reps).

Training this way gives you the best of all possible worlds: You start out
relatively light, which gives your muscles time to fully warm up for that
particular exercise; you go on to do slightly fewer reps with a heavier
weight, which forces lots of blood into your muscles and gives you a great
pump; and finally, you add more weight so that you are training relatively
heavy for power and strength.

ECTOMORPH TRAINING
The extreme ectomorph's first objective is gaining weight, preferably in
the form of quality muscle mass. He will not have the strength and endurance
for marathon training sessions, will find that muscle mass develops
very slowly, and will often have to force himself to eat enough to
ensure continued growth. Therefore, for the ectomorph I recommend:

1. Include plenty of power moves for a program that builds maximum
mass. Yourprogram should tend toward heavy weight and low reps (in the
6- to 8-rep range after proper warm-up).
2. Learn to train intensely and make every set count. That way you
can keep your workouts relatively short and still make substantial gains
(perhaps 14 to 16 sets per major body part rather than 16 to 20). Make
sure to get enough rest between sets and give yourself enough time to recuperate
between workouts.
3. Pay careful attention to nutrition; take in more calories than you
are accustomed to, and if necessary, use weight-gain and protein drinks to
supplement your food intake.
4. Remember, you are trying to turn food energy into mass, so be careful
not to bum up too much energy with excessiveamounts of other activities
such as aerobics, running, swimming, and other sports. Some cardio
exercise is both desirable and necessary for good health, but anyone who
spends hours a day expending large amounts of physical energy outside the
gymwillhave a lot more trouble building muscle while in the gym.

MESOMORPH TRAINING
The mesomorph will find it relatively easy to build muscle mass, but will
have to be certain to include a sufficient variety of exercises in his program
so that the muscles develop proportionately and well shaped rather than
just thick and bulky. Therefore, for the mesomorph I recommend:

1. An emphasis on quality, detail, and isolation training, along with
the basic mass and power exercises.Youbuild muscle easily,soyou can begin
working on shape and separation right from the beginning.
2. Mesomorphs gain so easily that d1ey don't have to worry much
about conserving energy or overtraining. A standard workout of 16 to 20
sets per body part is fine, and you can train with as much or litde rest between
sets as suits you.
3. A balanced diet with plenty of protein which maintains a calorie
level that keeps the physique within 10 to 15 pounds of contest weight all
year long. No bulking up 30 to 40 pounds and then having to drop all of
that useless weight for competition.

ENDOMORPH TRAINING
Generally, the endomorph will not have too much difficulty building muscle,
but will have to be concerned with losing fat weight and then being
very careful with diet so as not to gain that weight back. Therefore, for the
endomorph I recommend:

1. A higher proportion of high-set, high-repetition training (no lower
than the 10- to 12-rep range), with very short rest periods so as to burn off
as much fat as possible. Doing a few extra sets of a few extra exercises
while you are trying to get lean is a good idea.
2. Additional aerobic exercise such as bicycle riding, running, or
some other calorie-consuming activity. Training in the gym burns calories,
but not as much as cardio exercise done on a continuous basis for 30 to 45
minutes or more at a time.
3. A low-calorie diet that contains the necessary nutritional balance. Not zero anything, but the minimum amount of protein,
carbohydrates, and fats, with vitamin and mineral supplements to be certain
the body is not being deprived of any essential nutrients.