he does cable work for arms.

7 days a week...

5 days with weight..2 days with cardio sometime this 2 days i consider as a rest day... just 30-45 minutes of jog around the lake or housing area...

i workout mon - fri, saturday cardio, and sunday total rest. is that ok?

I'm on 3 workout days a week.

I am on a time constraint schedule, so i train fri to mon and rest from tues to thurs.

But when on holidays, I train 2 days on, I day off. I give at least 36 hours of rest to each type of movement.

I.e -
day 1 -chest
day 2 - back
day 3 - off
day 4 - delts
day 5 - legs
day 6 - off
day 7 - repeat whole cycle.

but that's just me.

This post has been edited by razorboy: Dec 1 2011, 03:00 PM

Where u stay in Ipoh? Are u stil studying now?

u dun train arms?

yea still studying. i stay, would u believe it, right opposite VS (now called GT Gym). like 50 meters away.

ouh.. okok.. A park behind the temple?

heaviest db is 60lbs and only 15kg plate no 20kg plate? if im nt mistaken

one exercise, 3 sets to failure on chest day(bis) and on shoulder day(tris) and that's it. I used to hammer arms here and there, have an arm day and such but it just wouldnt grow. Then I just cut the volume directly, focus on many sets of low reps compounds all the time which indirectly hits the arms and just 3 sets to failure of one exercise right at the end.

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Added on December 1, 2011, 3:07 pmnope , there's a row of blue roof-ed houses, the first one looks like temple, i live in one of those there. heaviest are 60lbs

there's 6 10kgs, 6 20kgs , 6 25kgs.



This post has been edited by razorboy: Dec 1 2011, 03:07 PM

oo then i noe where is it then.. the 1st house with weird and colourful design.. hopefully hv a chance to meet up don't know when am i going to ipoh again haha...

seems like new plate there..

no la bro, last time also got d i think. if you come then we can train together no problem. I'm sure I can pick up a thing or two from more advanced guys like you.

==" im nt advanced guy eh.. n00b...

A little something by Dorian Yates that makes a shit load of sense and since we're talking about volume and growing and recovery.

There was nothing overly radical about the ideas of training briefly with high-intensity and allowing for proper rest and recovery, but most bodybuilders had gotten caught up in the typical 'more is better' mentality and it was holding many back from making the mass gains they were truly capable of.

This depends on the individual and his or her recovery ability, which does vary from person to person. The one concept to always keep in mind is that the process of muscle growth happens only when a muscle has been stimulated via intense stress, such as would occur with intense weight training, and then the muscle is allowed time for adequate recovery and overcompensation. If you train too often, that vital last stage of overcompensation (growth) never occurs. One analogy I often used in my seminars was that of rubbing sandpaper on your palms to create calluses. If you rubbed your hands raw and bloody every day, they would never have the chance to heal up and form thicker skin. A callus is nothing but the body's way of handling the stress of repetitive friction, just as bigger and stronger muscles are its response to the stress of intense weight training. A muscle will only grow if that adaptation is given time to take place. How long that recovery process takes will depend on various factors, including whether or not an individual is using anabolic steroids (which will speed up the process).

You also always need to keep in mind that systemic recovery needs to be addressed in addition to the recovery of individual muscle groups. Every time you train intensely, your nervous and endocrine systems undergo significant stress

A very popular misconception that has been around for many decades is that increasing volume is the most effective means of stimulating muscle growth. If that were the case, you wouldn't need heavy weights and you wouldn't need to train to failure. That begs the question: how many sets should you do? If three sets are better than one, why not do 10 sets, 20, 50, or 100 sets? Training with a very high volume demands light loads and low-intensity, and it won't stimulate muscle growth. Think about a guy who digs ditches for 8 hours a day. If high volume was so effective, the ditch-digger would have the shoulder, back, and arm development of a pro bodybuilder. His volume is very high, but his intensity is low, as are the loads of dirt in his shovel. Or, consider a man who operates a jackhammer all day at a construction site. I can stimulate more triceps growth with one intense set of skull-crushers than he can operating that jackhammer for 8 hours.

One major mistake that most bodybuilders make is to increase training volume over time, feeling that this is how 'advanced' people should train. The problem is that we all become much bigger and stronger over years of training, but our ability to recover never improves much. As you are able to work the muscles heavier and harder, they actually need less actual exercise and more time to recover. Most bodybuilders do the complete opposite, with longer, more frequent workouts. It's also why most bodybuilders fail to ever make much in the way of gains after their first couple years of training. Just to illustrate, suppose you start out only able to squat 95 pounds for 10 reps; that's not putting too much stress on your muscles and your nervous system. A few years later, you can squat 500 pounds for 10 reps. That will put a great deal more stress on your system as a whole, and your body needs time to recover.
To gain muscular bodyweight, you must consistently take in enough calories to support growth. Just as you shouldn't miss workouts, missing meals is a no-no and will definitely slow your progress. I always thought of my meals in terms of building a house. Every day I was laying more and more bricks down. Just as training heavy and hard over time yields significant results, so does eating quality food day after day. Treat your eating just as seriously as you do your training.

They say that patience is a virtue, and nowhere is that more true than in bodybuilding. A great physique is not built overnight. You can put on a great deal of weight in a short amount of time, but most of it will be in the form of useless, unappealing body fat. When it comes to gaining solid muscle mass, it takes time.
Many great workouts and many great meals, together with a lot of quality sleep, add up gradually into amounts of muscle that can transform an average person into a veritable Hercules.

This post has been edited by razorboy: Dec 1 2011, 03:18 PM

I know I've read that somewhere. Got a link to that?

And totally agree. Growth for me was way better when I started doing lower reps with higher weights. PR's are achieved faster too.

Personally I've found I get better gains with a decent amount of volume. (12-20 total sets, depending on muscle groups. Smaller muscles towards the lower end of the volume) Bodybuilding's very individualistic, in the sense that although what other people say may be 100% true, it may or may not work for you. So that being said, it's about figuring out what works best for you. But it's always good to be open to different POVs.

And on a side note, what's everyone training today? Delts & traps for me!

This post has been edited by -Dan: Dec 1 2011, 04:35 PM

All cable work.

When I say rest days, TOTAL rest. cardio can be detrimental if done too much. lol you young fellas, overly enthusiastic.

rest day = cardio? lol
how your body is gonna rest...

generally, i like them both, high volume and high intensity.
switch them if my progress is stagnant.

This post has been edited by janson_kaniaz: Dec 1 2011, 05:06 PM

I said, at best cardio/abs for rest days. Some ppl don't like to do weights and cardio so they do cardio on days away from weights. I rest completely on my rest days.

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Added on December 1, 2011, 5:12 pmso true

This post has been edited by razorboy: Dec 1 2011, 05:12 PM

Been on Stronglifts, with chins and dips as accessory lifts for the past month. Doing compounds feels really good man, and it's motherf***ing hard as well