actually, u can do sissy squat with "light" dumbells and deads too..

did i mention light? i mean relatively light for you...

i did db sissy squat with a pair of 40's... strict as fcuk...

and db deads... tat is when barbell begins to look boring..

The only db work I do with these two is SLDL. Sometimes it's just to change things up. That's about it.

Are my workouts too long ?Mine are almost 2 hours long ranging from warmups , 2 muscle group training ,rest intervals and cardio after that . I'm only 15 .

workout durations dont matter imo, its all about the intensity of your workouts. 45 mins of super intense, low rest times trumps a leisurely done workout with 5 mins chat/rest in between sets anytime.

correct, it depends on the "intensity" of your workout... do 1 set and chat 30 minutes dosent count!!!

http://www.google.com.my/imgres?q=ripped&u...1t:429,r:13,s:0

ripped like similar to this

ok i gonna add deadlift . but i'm really afraid of doing squats without supervision as my gym isn't well equipped to do squats. other than a smith machine( am i saying correct? the machine where u have to turn the hook and the barbell only goes vertical)

my intensity is really high, 30-60 second rest

son, you don't know intensity until you've train with someone more experienced. anyway, it's all right to do smith machine squats, just place your feet slightly more forward than usual

great, and since your gym isnt equipped for squats, its best not to do them at the moment. safety trumps everything else.
nothing else to add really, just keep the 3 main points in check; workout, rest, nutrition and you're good to go

is this sentence got problem or im just dirty minded?



yeah, maybe im dirty minded

alpha, you can remove the 'maybe' from your sentence, lol.

i did it again
this time about 30 minutes

2 warm up set, 3 working set of
Bench Press, Dumbell Fly, Dumbell Chest Press, Machine Fly
could'not manage to do much pushups

Dips and SkullCrushers

warm up 5 minutes

about 35 minute total. haihh

How long you spend in the gym isn't what's important. It's how much effort you exert while you're there. As long as you bust your ass off in the gym, good, then get home to eat and rest.

post the weights and reps you lifted. you can do ALL that in 30 mins? chances are you're going way too light

i'm not a muscular guy.. yet so my weight is low
buts its ok right, ego comes last. i'm here to learn and i just wan to know how to lengthen it

all my rest intervels is between 30 - 60


2 warm up set, 3 working set of

Bench Press
warm up- empty bar x10
warm up 2- 1.25kg plates x10

working set 1- 30kg x12
working set 2 - 20kg x12
working set 3 - 20kg x 8


Dumbell Fly
warm up- 5kg x10

ws - 10kg x12
ws - 7.5kg x12
ws - 7.5kg x 9

Dumbell Chest Press

ws - 10kg x 12(each hand)
ws - 10kg x 10
ws - 19kg x 8


Machine Fly

ws -its says 40 on the machine x 12
ws -40 x 12
ws -30 x 12

could'not manage to do much pushups
set 1 pushup : 5
set 2 pushup :4
set 3 pushup : 0.5

Dips
8 x 3

SkullCrushers
10 kg x 12 for 3 sets

This post has been edited by KeithJohnson: Oct 25 2011, 06:10 PM

well, if you think you finish too fast, maybe try changing up your routine a bit? do heavier weights with longer rest times?

Did a brief calculation and with your program you're doing it a little too easily. I think you can manage heavier, suspect with the current weights you could do 15 or more reps with them.

i wan to cut resting time as i wan it to be kinda like those low rest intervel workouts for lean afterburn effect

i'm thinking next week i add few more sets of chest exercises maybe.

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Added on October 25, 2011, 6:37 pmhmm, next week might try and increase the weights like you said. but i really wan to maintain the rest periods and reps range(8-12)

This post has been edited by KeithJohnson: Oct 25 2011, 06:37 PM

Lol. Is that what you think? Less rest times means you burn more bodyfat?

aiya, if you said this earlier it would have saved a lot of enquiries, lol. dude if you wanted lean, do cardio. dont lump fat burning and muscle gain into the same workout.

erm, from what intel i can gather, less rest times intensify ur workout which can help build an afterburn effect.

i'm not trying to challenge ur knowledge man

i'm here to learn from you guys in order to get a better routine

so please dont be rough or sarcastic on me

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Added on October 25, 2011, 6:48 pmi do do cardio. but i'm not really fat lol. i just know that to get ripped i gotta get a high interval training and cardio like u said. i'm about 11-13% body fat atm. not underweight but not ripped

This post has been edited by KeithJohnson: Oct 25 2011, 06:48 PM