Shoulders play the stabilizing role in doing dips.
and what do you mean by saying "doing too low"?
upper arm parallel to floor or slightly below parallel to floor is deemed as correct form.
but that is if everything else is also done properly with out elbows flaring out and such SHOULD NOT hurt the shoulders.
if shoulders pain means form is not right.

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Added on November 11, 2010, 2:55 pmThe "how it works" on their website doesnt even explain it properly. just blalance body energy and crap. geeze.
at least those quantum pendant people do a better job at explaining it

This post has been edited by Neek: Nov 11 2010, 02:55 PM

i dunno how to explain the elbows just with text, and i dun have pics with me.
u can search online on the form... or basically, i tjust means elbows dont move in/out at all when doing dips

awkward as in pain?
if pain means form is wrong, or ur knee is not in good shape (injured before?)
full squat? parallel squat?
got do enough warm ups?

No its not. low fat = more sugar
and its processed carbs. but still ok with its supposed other benefits.
go for the normal "with fat" variety

the reason no one is replying is cos this question is quite irrelevant.
but to satisfy u. the answer is both yes and no.
read more other articles and u will get it, or dont read, and just go to gym and train anyway.
it wont affect u that much.

This post has been edited by Neek: Nov 16 2010, 12:36 AM

I assume you're focusing on being a bodybuilder right? not a powerlifter...
only powerlifters need to lock out the knees to show that they "completed" the move.
training for hypertrophy, no need to lock the knees, and its also better for knee health in long run.
i had to learn this the hard way. but oh well, i dont lock my knees now.

and dude, u squat pretty heavy man! nice! whats yer weight?

If it were me, I'd add a hamstring exercise, a lower back movement/pullups , maybe one more shoulder move to it and probably ditch the pushups.
but thats just me.

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Added on December 8, 2010, 2:33 pmeventually u wanna grow more, so you'll be needing more weights.
but invest only when u need to la. dun go buying just cos some dude in some forum said so
ur home have squat rack?

This post has been edited by Neek: Dec 8 2010, 02:33 PM

Do both Deadlift and rows then.
overtraining? depends on training frequency, if thats 3x a week... M W F, then its fine, no over training. if thats everyday 7x aweek, then perhaps.
but from that routine itself, it seems fine.
whatever it is, just listen to ur body

Good luck with the weights then.
my highest record for squat is 1.5x bw. but nowadays can just do arnd 1.2-1.3x of bodyweight...
i still has long way to go too

heh heh, bro, u been training for many many years man, even if u dont train for a week, i bet your body feels "itchy" to wanna train.
most other trainees havent had that many years of that lifestyle yet.. so they can still fall off the wagon

but then again, its all about commitment too... and how bad they want it.
i know some fellas that trained to look better so they have better chances with girls, they eventually got a gf, and stopped training completely.
so its all for a diff purpose. lol

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Added on December 9, 2010, 4:27 pmu check check sport therapists or such... in seapark got 2... oriental tittar and one more i dunno whats the fellas name... its near that Oriental too.
probaly too much load on ur wrist, i had the same problem last time too... my problem came form barbell BP and wrong squatting form (trying to support weight with hands too)
so i stopped doing barbell Bp since and fixed my squat form. now i just do DB BP and the problem hasnt come back...
dont know if that might work for u
btu do go check out ur wrist too. helps it recover faster

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Added on December 9, 2010, 4:31 pmI'd love to help, but dieting is very individual sensitive especially when it comes to "build muscle and lose fat" at the same time.
if general weight loss only, then not so bad.
i'm still trying to perfect my own diet too... cant seem to get it right.

but in general, r u going to the beach or any particular event that needs u to be topless? if no, you dont really need that six packs.. so u can continue bulking. just my opinion tho.
it all depends on ur goals

This post has been edited by Neek: Dec 9 2010, 04:31 PM

yes, those 3 hit arnd the same muscle.
good, hammer curls is a good addition.

more:
Rev grip cable curls/rev grip EZ bar curls and i dunno whats that name... that u twist ur wrist during the movement... zottman curl? something like that....

shiloong7081, i believe he wants to hit the 2 heads of the biceps for a more full look.

yeah, same here. i train at manulife too. i got told to keep it down a few times before... but cant really do much when going heavy....
but lately they dont seem to be asking me to keep it down anymore tho

RM125/mth its passport.

Squat or Deadlift. (5 sets 8-10, first 2 are warm up sets) Leg/ Back and full body
Lat Pulldown (3 sets 8-10 reps) Back
Chest Press (4 sets 8-10 reps) Chest
row (dumbbell or cable) (3 sets 8-10 reps) Back
diamond pushup (3 set 8-10 reps) Tricep and Chest
dumbbell press (4 sets 8-10 reps) Chest
leg press ( 5 sets 10-12 reps, first 2 are warm up sets) Leg
dips (3 sets 10-12 reps, bodyweight) Tricep
bicep curl (3 sets 10 reps) Bicep
tricep pushdown (3 sets 10 reps) Tricep

I dont see shoulders, hamstrings or calves
But generally ok... maybe diamond pushups can switch to a shoulder move.
Tricep pushdown might be abit too much work for tricep. but if u ok with it, then no prob.

and like shiloong ask, hows the 4 mths so far? got good progress?

janson_kaniaz, i believe he's doing a fullbody routine, nothing wrong with it.
Check out HST (a full body routine) which some BBers do use.

but all this is just my opinion.

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Added on December 20, 2010, 8:22 pmMeans probably 8kg of muscle mass... also try to check waist measurement along with bf% also another form of measurement.
Try increasing the weights along instead of just sets for some if possible.
to have consistent growth, the intensity always needs to be incresed. meaning morer reps/sets/weights/ less rest.
must always have some form of increased intensity so your muscles can always continue to adapt and grow bigger.
it would help alot if u go round the internet to find articles to read.

usually for beginners, PTs will give a full body routine... later on when they become more advanced, they can choose a body part split, or continue with full body.
u can check out our stickies for some training programs...
got full body and body part split too...

This post has been edited by Neek: Dec 20 2010, 08:22 PM

Oh, dumbell press... is dumbell shoulder press... i thought is dumbell bench/chest press
so i marked it as chest... not shoulders... if thats the case... then ok...

another version of fullbody work is to have 2 sets of full body work and u can alternate...
meaning set A and set B
so week 1 u do A B A
week 2 B A B

Set A could be
Squat (5 sets 8-10, first 2 are warm up sets)
Lat Pulldown (3 sets 8-10 reps)
diamond pushup (3 set 8-10 reps)
dumbbell press (4 sets 8-10 reps)
leg press ( 5 sets 10-12 reps, first 2 are warm up sets)
dips (3 sets 10-12 reps, bodyweight)
bicep curl (3 sets 10 reps)
Calf


Set B
Deadlift. (5 sets 8-10, first 2 are warm up sets)
Rows dumbell or cable (3 sets 8-10 reps)
Chest Press (4 sets 8-10 reps)
row (dumbbell or cable) (3 sets 8-10 reps)
diamond pushup (3 set 8-10 reps)
upright row/ lateral raises(4 sets 8-10 reps)
leg curl ( 5 sets 10-12 reps, first 2 are warm up sets)
tricep pushdown (3 sets 10 reps)
bicep curl (3 sets 10 reps)
Calf/abs or whatever

but this is just a suggestion, do check out the stickies and get more ideas on finding a program thats suitable for u

Do you get suffcient carbs in after workout too?
if got protein and sufficient carbs, then you'll be fine.
if protein only, not sufficient and it would hamper growth rate.

Chow, he posted his link in his long reply. i checked his link, he's a trainer and gym owner.

Yes its true.

Oh, sorry, i read "Kasey Brown Fitness" and jumped to conclusion that it was a gym. my bad

I train at night too and sometimes finish at 10:30pm or even 11pm. I still have a large post workout meal with carbs and protein.
ur muscles need the energy to rebuild the muscles. no point breaking it down and then not give it the materials needed to repair.
u need both protein and carbs.
and also depending on ur goals. fat loss/ build muscle.... then u gauge how much carbs u need moderate or high or whatever

19 years old, 170cm, u shd be able to reach 85-90kgs quite easily without steroids. lps research more about regular methods of bulking up and only when that becomes difficult, then only think of the other method.

Btw, for those who do not know and are wondering, whey protein is NOT steroids.

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Added on January 11, 2011, 12:52 pmI'm guessing:
day1
1. Horizontal pushing exercise - bench press
2. Quads-dominant exercise - squat/ leg press
3. Horizontal pulling exercise - bent over rows
4. Hamstrings-dominant exercise - Stiff leg DL / leg curl
5. Abdominal exercise - dragon flags

day5
B1. Vertical pushing exercise - shoulder press
B2. Quads-dominant exercise - front squat
B3. Vertical pulling exercise - pull ups / pull downs
B4. Hamstrings-dominant exercise - leg curls
B5. Abdominal exercise - more dragon flags. wuhahahha


This post has been edited by Neek: Jan 11 2011, 12:52 PM

Diet problem. if u not eating enough, u not gonna grow. your diet probably can sustain 69-70kg. so what you're eating now, need to add more.
if u wanna be 75kgs, u need to eat enough food to sustain 75kgs. hence, more meals or more food during meals.


what happens on other days? issit just a 2day a week training?

from your post, all i'm deducing is
2d/week program:
chest worked once
back worked twice (back width once back thickness once)
shoulders once
legs twice
abs twice

so legs get worked twice a week compared to chest and shoulders
seems like most growth will go to legs whereas other parts are mostly maintenance.
but again, i'm just guessing since i dunno the full details

Then i assume there is a Day 3 in there as well.....

both.
basically, u need to get enough calories to grow. u need surplus of calories to grow.
generally, what you're eating now, i not enough (based on the facts that your weight isnt increasing)
so add one extra meal in. so now is 4 meals a day, get a 5th meal in.
after eating 5 meals a day for 1-2 weeks, ur weight should increase some. if doesnt increase, means u need to add even more.
so its either more meal frequency, or increasing what u eat at each meal.
continue to do this until you're at the size u want.

Nice work. but what happened to your lower back? why needed surgery?
even after surgery still pulling ove 400lbs. sick. i cant even pull the four oh oh.