Are you training fasted? If no, there is no such thing as anabolic window where you must consume whey immediately after your workout. If you tarin fasted, yes. Protein synthesis is high within 1 hour - 4 hours after training (Martin Berkhan; Author of leangains)

That is norm for people who are bulking, except few people who really understand their own body and able to bulk without adding layer of fat. Just continue your bulk, then do cut if your body percentage is high. That is the 'cycle' in bodybuilding.

I do totally agreed with you. I'll rate that body as ottermode build. You 'awesome' body won't be notice unless you purposely take off your clothes. Why don't you go for athletic build or even maybe to built type. That would be impressive without the need to take your cloth off.

Refer to image for better understanding:


Btw, I would love to have the build type. That would be the max I will go

There is no 'best' workout time. The best workout time is the time when you feel like working out. Yeah, some say that workout in the evening is the best because of testosterone at its peak at that time but if you are rushing to go to the gym, skip important meeting etc, you would have the shittiest workout day and that would not be productive for you. This matter have been discussed by Will Brink in his youtube channel.

what are you trying to achieve?

+1

Once a week weight training ain't enough. 3 times a week for beginner is ok if you do full body.

From what I know, you only pair the exercise routine with the combination of one big muscles group and another one is small muscles group. Let say, Leg and calves, chest and biceps, back and shoulder or maybe back, shoulder and triceps. Doing chest back and leg would be very tiresome IMO

Hey man, I'm glad I can help. I still considered myself as a newbie too, trying to read as much article as i can, watch and subscribes to lots of youtube's channel and I do learn a lot from the internet; including this forum

That is why -Dan replied to you. If you can do all out on chest, back and leg, either you have a very enormous energy or you ain't doing enough and I bet it is the latter. You have to find another way, at least a three day weightlifting split.

You don't do leg exercises?

my advice, you should start doing leg exercises. ever see a bodybuilder who doesn't train his leg?

Still not a valid reason why you shouldn't train your leg. This is a great simple article on the need to train the leg.
http://stronglifts.com/5-reasons-why-train-legs-squats/

Leg exercises? What kind of routine do you follow at the moment? Do you create your routine yourselves?

For beginner, it is recommended to do a full body routine like starting strength, stonglifts, 5/3/1 and others. These routine will recruit as many muscle in your body hence bigger and faster gain, increase strength. After that, you can continue with 3-4 day splits, or opted for intermediate full body exercises such as madcow, etc2

Can you describe the pain?



This post has been edited by alien9: May 29 2012, 09:51 PM

Guys, just want to share something this evening:
http://www.simplyshredded.com/the-best-of-...ed-to-know.html

p.s: for those who didn't train their legs, do read this article.

Squat effects literally your whole body. From my experience, I can even get pump on my forearm just by squatting, and I am not lying to you. Squat also do effect on your core, back area and whole lower body so yes, it will give pressure to your lower back especially when you are hitting a PR. For me, I will definitely have a mild soreness on my lower back every time I hit a PR. For me. it is not from the bad form but well, you are hitting a PR so you work all your muscle to maximum to hit that PR.

I'm squatting with a false grip variation. Instead of using the normal full grip where you hold the bar like you are doing the bench press, do a false grip. You'll get the pump

I never really understand the need to use the 'sissy' padding thing for squatting. I've never seen a person squatting with that pads

I feel you man. Since starting my Keto diet, I've been eating tuna + eggs for lunch and minced beef + eggs for dinner; for every day except for carb-loading day. I do wan't to switch my menu a little bit but since I'm on budget, that will do it.

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Added on May 31, 2012, 4:58 pmI do deadlift with both of my arms very close to my hip. My stance is slightly smaller than my shoulder width thus I can keep my arms exactly beside my hips but I don't have any scratching problem just like you. What kind of trousers do you use?

Jelutong where? The cheapest that I can get is 1kg/RM 11 and it is not fresh but frozen cold.

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Added on May 31, 2012, 5:00 pmTo think of it, you will lose your fat from your entire body. Means that if you manage to reduce 5% of your bodyfat, you will see the fat reduces on all around you body, except at the stomach where it is the main fat storing area; unless you are a female. Are you a female?

This post has been edited by alien9: May 31 2012, 05:00 PM

Hurm, from what I know and most of the forumers here will agree to is that:
For strength -> Low reps between 3-5 reps with heavy weight
For size@hypertrophy ->medium to high reps between 8-12 reps with medium weight

what do you mean by definition? If you mean by seeing your muscle better, that would be good diet