guys, just wondering, which is better,
1. cut first then bulk
2. bulk first then cut

please advise. thanks.

put them together...

I wont say put it together...

I guess everyone has different style.

IMO, myself prefer to bulk up then only start doing conditioning. Is quite impossible to pack up muscle mass and look very lean at the same time because the training and daily meal will be different. Still, still possible for some people.

Try go for clean bulk and add in cardio at the same time. moderate cardio will do.

~VBS, thanks for the compliments and the good advice, you are right, I will strive to outdo my weaker self, else I will be in a wrong state of mind every time I see young guns posting here. Weird exercises huh... I guess I like to do different things to challenge myself. I hope I can consistently find out new exercise in the future and share it once I nailed it.

Advice on muscle up... you can refer to below video. I get mine by following the advice from the clip also... I would say the most important thing in muscle up is the fine point of technique, not so much on raw strength, you can be very strong and pulling weighted chin/pull up all day long, if you dont have the technique and explosive, it never going to happen. Start to pull at an angle, very strongly, very explosive... and be prepared to have a sore or injured elbow. The only body parts that very hard to train which is the area at the elbow joint, this area get hits with nearly all your bodyweight as you transition from pull up to a dip position, imagine a muscle that dont get real direct hit and suddenly loaded with bodyweight and momentum force, it means a real way to really get into pain and get injured. I was at pain for 2 weeks. To reduce the chances of getting injured, I suspect doing side lever with sledgehammer (or alike) would help.



~Bata, you doing ab wheel also? Haha... I know standing ab wheel is a real b!tch to master... take your time and enjoy the pain! The gap between kneeling and standing is so so so huge, I used to thought it is impossible also. I think doing bridges help my progression. After all, the only main difference between kneeling and standing is the very sharp loading/pain at the back due to the extending of the lower back. I think me doing bridge and backbend helps, doing full contact twist/landmine might or might not help, aside from that, I dont see any other different things helping me on progressing to standing version. I also use swiss ball to modify leverage, I got picture on several page before this page if you wish to refer on the setup...


~ijnek... the power of consistent persuasion. haha~

This post has been edited by hoxy: Aug 1 2011, 08:16 PM

Since we're talking about chin ups, check out the bartendaz. Quite famous in the US. I vow one day to be able to it. For now I am happy with 10 normal chin up reps

http://www.youtube.com/watch?v=oe7faw6JgJw&sns=em

They've got plenty more vids on YouTube. Just search for 'bartendaz'

This post has been edited by raynx: Aug 1 2011, 11:00 PM

yes, i just add this to my abs workout, before this used to hanging leg raise
but damn, abs wheeler is tough


Chow

For Endo

Cut then bulk


Ecto,

Bulk then cut

~raynx, I thought I'm the only person working to match their skill and achievement one by one. Glad to know you interested in doing what they are doing also. Bodyweight exercise especially on the bar... fun and challenging. I own a power rack and mostly I used my power rack for the chin up bar instead.

I wish we have all below setting at one place outdorr, do let me know if you all know where to find these setup at one place.

a) Horizontal stair. The main pillar, is usually thick, like from my previous picture, it train the grip.
b) Dip bar. Doing dip, and planche.
c) Vertical open ended bar. Can use for stepping for one leg squat and also for handstand.
d) Vertical stair. Clearly with human flag in mind.
e) Multiple chin up bar. Multiple height.
f) Some long chair with handle at one one end. Chair can be multiple angle. Suitable for dragon flag.

Some of the skill I noticed they are doing:
1) Muscle up,
2) Strict muscle up,
3) Close grip muscle up,
4) Slow muscle up,
5) Mixed grip muscle up,
6) Change hand muscle up,
7) Planche,
8) Human flag,
9) Side to side pull up,
10) Around the world pull up,
11) Letter pull up,
12) One arm pull up,
13) Weighted pull up,
14) Muscle up + planche on horizontal bar,
15) Good 'ol Dip,
16) Back lever on dip (horizontal plane, and vertical plane) and horizontal bar,
17) Front lever on dip (horizontal plane, and vertical plane)and horizontal bar,
18) Plyometric push up. 3 clap... insane.
19) One arm push up

Most of the time I dont have a name for what they are doing, but I do refer to all different bar master pages in youtube from time to time to see what else I can try to tackle next.

The thing is... the are not only strong, they are super strong, inhuman. They are also very explosive. Have a grip that is seriously insanely strong. Imagine doing human flag on a vertical bar and also front/back lever on a vertical bar also... To understand this, perhaps a vertical deadlift is in order.

Super strong core and midsection to keep them rigid, strict and static during movement or a hold.

And the most important unseen things people dont understand... strong tendon, wrist, elbow and shoulder.

Please do add on the exercise list above if I missed any.

cool video on the muscle-up pull-ups

if meso how?

if meso can do clean bulk ...

hi guese, been absent for so long, here are the promised back shot of mine 1 years ago... will post the lastest the soonest


Attached thumbnail(s)

^
Flipping thick! Cant wait to see a successful cut. Looking massive man! Whats the scale looking at?

after a month of workout, i can see some difference to my body especially at the bicep (sorry cz i still dont have the guts to post my pic without shirt, maybe another 4 months ). chest also shows some development under the shirt . here's my modelling pic before and after.

before:

after:


i don't take any supplements. only diet, cardio, and workout. so don't expect me to grow much in 1 month.

This post has been edited by ZintanthraX: Aug 2 2011, 08:44 PM

Hoxy: That's a nice tutorial video. I currently have a tennis elbow (right hand), so I dare not train for the muscle up. It only hurts at lock out though.

alpha....
u got real big back and tricep there

Massive, bro! What's your height and weight at the moment?

he wrote before..

zintantrax. i think you have gain some weight. Cannot see clearly because different pose. Build more muscle. Give yourself at least 3-4 months before can see some progress

thanks bro. i lost around 3 kg already, but getting bigger. i didn't even notice the change till i got the latest pic from the editor. it really boost me to train more.