That is good that you are able to correct your form. And how is your bar placing at the moment? High bar or low bar?

1. Check your workout; either you are doing progressive loading or you have done the same weight and reps for the past two months.
2. Are you having enough rest? Posting in a thread at 4.19 am means that either you have a nocturnal lifestyle or you didn't have you sleep or you are Batman. Which one are you?
3. Check your diet; increase your calorie intake. You managed to gain 4kg in 2 months with your current diet. My take on this is that your calorie in take has reach calorie maintenance level thus you aren't growing and losing any weight. Up your intake.

p.s: If you've read the pinned thread / stickies, there is a thread titled Pinned: Why aren't you growing by Darklight79. All your answers should be there

For overweight newbie, it is possible. For advance weightlifter that truly understand their diet and body, it can be done but it's a very slow process. It is called body recomp.

I've read a few article about it; and it happened to me. Was 100kg before I've started weightlifting. 7 months after that, I'm still 100 kg but I've increased my muscle mass. The thigh and quads muscle increase, chest arm and back also have increase in muscle.

A have an exam in a few hours, I'll post the article here later on.

The usual front raise, lateral raise and bent over rear delt raise. But I've read an article in T-Nation about a shoulder workout, called Triple Triad. Well basically it is just a tri-sets of dumbbell shoulder press, front raise and a lateral raise. 10 reps for each exercises for a total of 30 reps per sets for 3 sets. Then end it up with a bent over rear delt raise. The burning effect from the 30 reps of exercises is really great. Tried it and love itt

No leg day in between?

Less is sometimes more. Let the muscle heal properly before you are going to workout on that part again.

Terawih boleh buat sorang2 dekat rumah. Haha. Pegi gym kalau niat baik pun ibadah jugak

But I'm guessing that since in Ramadhan, there might be a lot of complication to go to the gym and workout as usual, I will try to focus on my form. Try to learn how to engage/activate the correct muscle when I'm doing all the exercises. Form is also very important guys for you to move forward.

Whoa man. Squats and Deads every day? And max effort for every workout day? That would be impressive, but taxing your body nonetheless.

Nk buat mcm mana, itu aje cara yg ada. Kita cuba mendapatkan badan yg sihat pun ibadah. Instead of just buat terawih sahaja, pegi gyn then balik tu terawih. 2 ibadah, x banyak pahala?

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Added on July 13, 2012, 10:57 pmBut hey man, it is just advice. You can do what ever you want to do. LOL

This post has been edited by alien9: Jul 13 2012, 10:57 PM

You are doing 5x5 stronglifts protocol isn't? But why do you add 1kg plate after 5 rep? That is not stronglifts, it is more like an inverted pyramid protocol.

Cakes is not considered in a clean bulk IMO.

Of course you need to train your strength, especially deadlift remember?
Going for strength training would be very tiresome and if you do it before break fast, how to you plan to stay hydrated? From my experience, I would consume the most fluid during workout whenever I go for strength training.

For your first question:
By doing more exercises such as weightlifting on daytime and futsal on night time, you will increase your calorie maintenance level. According to Harris-Benedict Equation;
>If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
>If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If your totalled exercises for a week is 6-7, you need extra calorie just to hit your calorie maintenance which mean you need to eat a lot more to become bigger. If it is not a problem for you, then it is ok but I doubt that because eating lots of food is a problem for most skinny people.

For your second and third questions:
The answer would be nothing. You just need to continue where you left it. Let say you miss workout A, do the same workout for the next session. But, I'm suggesting you to ease down on the futsal because you need to give your muscles a rest because it needs them to recover. If you ain't giving them sufficient time, you will put lots of stress on your muscle and that would call overtraining.

One word, "don't add salt to injury".

Fats from egg yolks are the good fats. You need them if you want to have higher testosterone level. I would say that the RDI is not applicable to most bodybuilder. Just take them eggs as long as it is within your macro.

And why you need to eat every 3 hours?

If your estimation is incorrect by a huge margin, then it is hard for you to achieve your goal properly.
You said that 4 tablespn of peanut butter=80 kcal but the real value should be 400 kcal for 4 tablespoon. That is a HUGE different

Go at least parallel. It will save your knees but to answer your question, partial squat, parallel and atg squat do hits the hamstring but it all depend on you stance (normal/wide) and how deep you go.

The form will always have a chance of 'breaking' when you are out of your 'comfort' zone. By comfort zone is that the weight that you don't usually lift / heavier.

You can always see some form breaking when a powerlifter is trying to lift a PR in a meet. Most of them don't care about the form, they just care about lifting the weight (just like Benedikt Magnússon when he is trying to deadlift 1,000 lbs).

But if you see on the westside barbell, from what I've read, they rarely train their 1RM and always train squat using box squat technique. Why not train their 1RM? Because 1RM have a high chance of breaking the from thus increasing the chance of injury. Why box squat? Because box squat is a good technique to squat and it does limit the injury.

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Added on July 21, 2012, 1:12 pmFind a good position for your stance. If you think that normal stance have a great effect on your knees, do wide. But most important is to go at least parallel.

This post has been edited by alien9: Jul 21 2012, 01:12 PM

It is not stupid question but the term you are using is stupid. Hahaha. True, spot reduction doesn't work but if you want a bigger biceps and triceps, you must do biceps and triceps exercises. Doing leg exercises doesn't increase your biceps size right? But it sure does help.

That is a good grouping IMO. You can do deadlift and squat on your leg day but from my experience, if you do heavy weights on that exercise (80% 1RM - 1RM), it would be very taxing.

Hope that whatever exercises you choose for your muscle group do target them muscles from different angle. For example, front raise + lateral raise + bent over raise for shoulder.

When you do max effort squat (weight is within 80% - 100% of 1Rep Max) it takes a lot of energy. Then if you have a max effort deadlift on the same day, that would be very tiresome.

The only time when I do both the squat and deadlift max effort is when I started weightlifting (stronglift 5x5) and at that time, the weight is not that heavy. Now, I can't do both of them (max effort) on a single day if I have another 7 exercises for my lower body.

Of course man. I was also in the same boat as you. Been doing SL for 11 months and then switch to PHAT because I also wanted to have the aesthetic body but didn't want to left the powerlifting side entirely.

Anyway, an article by CT about training for different purposes.
http://www.gorskikotar.com/genious/advice_Thibaudeau.php

Well, you can always talk to your parents about the eggs or anything that is 'against' their belief. But don't just talk, provide them with the science. As you know, the 'it is bad to eat lots of eggs' research are done by cereal (as in breakfast cereal) company to downgrade the eggs reps on a very little sedentary people about cholesterol; which entirely disregard about the good and the bad cholesterol. This is what Charles Poliquin said:
#5 from http://www.t-nation.com/free_online_articl...liquin_top_tips

Well, you can always try. Rather than just try to say something without any proof to back it up right? I've done that with my parents, stating about the need to eat saturated fat (animal fat) and consuming almost 10 eggs a day. I've got science to back my statement so they know that I know what I'm talking about.

If somebody reject something just because they personally dislike them, then there is nothing you can do about it. Just like what happened to TMW subscribers about IF. Felt sorry about them