well, MelForC3 are doing 30+ sets for just his shoulder, not upper body so I don't think that 6 sets for upper body will consider overtraining. Where do you get your routine? Or you created one for yourself?

Haha. Thought so. Well, usually the routine that is good for beginner is stronglifts 5x5, starting strength, 5/3/1, all those routine that incorporate compound movements. It is the best for beginner and even advance weightlifter as compound exercises engage lots of muscle comparing iso exercises (iso is good when you already intermediate).

Pick one, I recommend you stronglifts 5x5, build you strength from there and when the time comes for split, you find the best split.

Don't bother them at all. Learn as much knowledge as you can in weightlifting, nutrition, etc2 and then show them the results from it. When you have the body like Mikehuan, MelForC3, and Darklight, then you will see who is laughing right?

I have been training alone since I started weightlifting. No need someone who isn't going to help me increase my workrate, motivate me. But if I found someone like Dorian Yates partner, I would love to have them. Check out Dorian Yates training video, his partner is just like an army, yelling while motivating him.

This post has been edited by alien9: May 17 2012, 10:26 PM

Well, it is a normal when you are bulking. The calorie surplus will increase your fat mass and your muscle mass. A tip for you, try to reduce your calorie intake a little bit. Means that if you have 300 calorie surplus, reduce it to 200.

From my opinion, you can either eat a large calorie surplus, maybe for 8 weeks and then you cut for 2 weeks or you can eat low calorie surplus and didn't need to do any cutting.

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Added on May 19, 2012, 12:09 amI'm just what I know. Maybe more experience people have a better opinion. I'm still learning here. The fat is not bad. Try to see a bodybuilder who is off season and you will see that they are bulking and have higher body fat percentage compared to their on season. 


Owh yea, btw, what do you mean by focus more on your tummy?

This post has been edited by alien9: May 19 2012, 12:10 AM

Higher strength does not equal to big muscle. When you are in calorie deficit, you are surely wont be growing your muscle but you can increase your strength up to certain level.

If your weight is decreasing, there might be two possibilities. The first one is you measure your weight incorrectly. Measure your weight during early morning without consume any fluid and after you throw away all your urine and feces. If you sure that you take your weight measurement correctly, then see possibility number two. The second possibility is that you are in calorie deficit. Nuff said. Maybe you are tracking your calorie intake but maybe you do it wrong. For me, it is hard to count calorie if I eat outside. If I do the cooking, yes, I can count my calorie correctly.

That is why I don't like to eat outside, since I don't know how much oil, salt, fat etc2 in a meal. Right now, I always cook at home. Just ate my lunch and this is my macro nutrition for the meal.
25 gram of CED Peanut Butter (2 tablespoons) = p 7.3g, c 2.2g, f 12.7g
3 First Choice Egg = p 25.5g, c 0g, f 22.0g
1 can of BlueBay Shredded Tuna = p 45.9, c 0g, f 0.4g
30 gram of Planta (3 tablespoons) = p 0g, c 0g, f 24.6 g
Total: 859 kcal, p 78g, 2g, f 59 g

Simple right?


This post has been edited by alien9: May 22 2012, 02:12 PM

Have you even google on how to lose the belly fat? I know you didn't, that is why you ask that kind of question. But then, if you didn't even try to google, how do you know that sit up can reduce your tummy in the first place? I just want to know, not bashing you. Just want to know why do you opted for sit up to lose your belly fat.

It is a waste of you don't train your lower body. Testosterone, one of the main element in building your muscle will be generate more when you are doing exercises that engages lots of muscle @ compound exercise. And what is the best compound exercises? I would say the big 3 which is Squat, Deadlift and Bench. 2 of these exercises are lower body exercise and by not doing them, you just waste a great opportunity.

You consume your calorie surplus yet you don't consume enough protein thus your body start to breakdown your muscle to get protein.

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Added on May 22, 2012, 2:44 pmIn men, testosterone plays a key role in the development of male reproductive tissues such as the testis and prostate as well as promoting secondary sexual characteristics such as increased muscle, bone mass, and the growth of body hair. In addition, testosterone is essential for health and well-being as well as the prevention of osteoporosis.

~Taken from wikipedia~

This post has been edited by alien9: May 22 2012, 02:44 PM

Totally agreed with you man. How can they know about something if they just know theoretically, but never put their knowledge practically. Another thing that I hate is trainer who doesn't in fit condition yet teaching others to be fit, and fat people to lose fat.

Beginner? The best routine for beginner would be the routine than have a lot of compound exercises. Why? Google that. You can also google about Starting Strength by Rippetoe, Stronglifts 5x5 by Mehdi, 5/3/1 by Weider, Big but Boring.

If you are doing Stronglifts, it mean that you only add 5lbs weight right? If your usual soreness only happened one day (for every workout) and this time you feel the pain differently, maybe you should take a little break. Muscle soreness is good but something else is bad. Maybe you had a bad form on your squat?

or maybe you can do squat. do you do dynamic warm up on your exercise? if you feel that you have little discomfort while warming up, then you should stop. If you didn't feel anything, then go for it

I would say that it is the matter of preferences. I do respect his opinion but most of it comes from his 25 years of experience. Who am I to argue with him when my experience is just shy of 1 year. Hahaha. But then, from my experience, you need to develop the overall strength for your body before you start doing ISOs.

I started with the powerlifter type hence the wide stance squat but I still want to see the 'big muscles' on my body and thanks to -Dan cause telling me about PHAT. A very good combination of powerlifter and bodybuilding.


And I've re read the article and yeah, the author didn't entirely bash compound but more to say that compound isn't the best exercises that every bodybuilder must do.

chin machine? I think usually there would be two handle right? The long vertical one and the 'middle' one. Both handles target the back but the easiest one is the middle handle. The hardest one is the vertical, if you put your arms at the end of it. You can only do that if you already have a big developed strong lats

set the weight, the heavier is easier. The weight will reduce the weight that you need to pull. Lets say I am 200 lbs and I use a 50 lbs weight, so I just pulling 150lbs, that is assisted. If you use no weight, that would be unassisted/bodyweight. If you add weight (dumbbell/plates to your body), that would be weighted.

How to use this machine assisted? Choose appropriate weight and step on the red step. by the look of it, maybe you kneel on it.

You ain't working out during Ramadhan? Why? Btw I'm Muslim too

I would say that you need to plan properly. You have to eat your sahur, make your meal with plenty of carbs to increase your muscle and liver glycogen store (you will need these glycogen for daily activity and exercises). I would recommend you to either train on:

1. Almost the break fast time. Probably ending around 6.30 pm or a bit later than that. You won't be able to drink any fluid during your exercises and that would make you dehydrate. So, by exercise almost near to break fast, you can drink lots of fluid in short time.

2. Another one that I would recommend you is to exercises after terawih. Break your fast normally with protein and carbs but don't eat like normal people would do (eat a lot until too full). Then after you terawih, head to the gym. After gym eat a big meal then sahur another meal.