I'm always using 5kg dumbell (medium weight??) for 20 reps but I don't want to increase my muscle size but just want to tighten the muscle only. I also doing it fast. So my training is wrong?

I don't want flabby muscle or big muscle. I just want to look tuff and fit only. If I grow more muscle, I will look shorter since my waist 33 height 169cm weight 72kg.. My weight is not normal and I exceed the normal BMI.. 

Cool thank you Mike...  Olympic weights WOULD work on standard bars albeit dangerous. 

Was quoted RM395 for a 7ft Olympic Barbell.
I'm a newbie at trying to build muscles, start with smaller weights to minimize the risk of injury or death 

Do you believe a power rack is must have in the foreseeable future?

hello guys, did you know where i can find captain crush grippers

or any GOOD hand grippers, most fitness store that i went to tak jual or jual like for the kids punya

apparently this guy selling it http://forum.lowyat.net/topic/852781/all dah lama tak online or maybe tak jual

any ideas where i can find one around Malaysia? kalau tak ada looks like have to buy online lah

so, no need to refer BMI meh? I just need to sweat a lot and do work out as usual?

if your milo powder is harden do you throw it away?

Confirm the price for 7ft 20kg Olympic bar is RM395 from Fitness Concept IOI...

Decided to pull the trigger and invest in the Olympic bar...
Yup I've researched DIY racks online.

Inquired with shops that make window grills, they're are asking RM1.7k for hollow steel (window grills) and more for solid wrought iron.

Need power tools to drill out holes and cut. DIY wooden tent for my garden, collapsed spectacularly after a night of heavy downpour  Dunwan to bet my life on Kemahiran Hidup skills from secondary school.
=================================================

BTW besides the Olympic barbells and Power Cage, what type of bench do I look out for?

Any specific width, padding and configuration (flat, incline, etc)?

I used one of those bars before in my friend's home gym,they are absolutely fine up to his max deadlift @ 450lbs.

Only noticeable difference is that the knurling where you place you hands is much rougher,but that will smoothen out after some time.

Good tip, I wasn't aware bench have load rating...  TQ!

Will definitely inquire about the load capacity of benches.

BTW correct to assume load include both user + weight lifted? Currently this user weight's 110kg.
Didn't ask how much it can support, will inquire this coming weekend. Hopefully didn't make a mistake 
Got the price for the following Ivanko plates, they're rubberized.

I can help get a quote and check stock for bare metal plates, what's the plate KG's and quantity?



Ivanko Weights
20kg RM264
15kg RM198
10kg RM132
5kg RM66
2.5kg RM33

Did notice 10kg metal plates (non-olympic) go for around RM112. Could be off by a few dollars because didn't write it down.

Hi guys, not sure if this is the right place to ask.

I'm new to strength training, and my first set was on Monday, made up of a pull down (underhand, narrow grip), and machine overhead press.

I've a bench press session scheduled for tomorrow, but I'm still abit sore from the first workout, should I wait for one more day, or just proceed?

By the way, the actual target muscle groups aren't sore, just the surrounding muscles:  triceps (long head), and teres minor or major. Refer to top right corner of this image: http://www.workout-without-weights.net/wp-...cle-Diagram.jpg

Thanks alien. I'm asking from the point of view of optimum recovery and resulting growth. Should I wait for one more day of recovery or it doesn't matter.

I use the pads. No need to call it 'sissy'.

Yes it makes stabilizing the bar slightly more challenging but at least it prevents the bar from hurt my skin while squatting 80kg for a 'sissy' girl like me

you speaking from experience squatting 150% of your bodyweight?

If i use the padded bar, please call me Sissy too in front of me.

I would love to see you squat 550kg WITHOUT the pad. pls post video for proof

pfft... i hacksquat 240lbs 4x6

the whole point of this conversation is, use or DONT use whatever u want. Doesnt give u the right to call others sissies just because ur opinion differs!

Once again, same thing as straps, using these additional tools don't make one LESS HARDCORE. It's a pad. Some people use it, some people don't. Girl or no girl if some one wants to use padding, it's their choice. I'm not used to front squatting the weight I back squat, so if I do front squat, I'd probably use some sort of padding too cuz my front delts would hurt like hell if I load the bar up. However, dan wouldn't need any padding cuz he is used to it.

So in your opinion, to be all bodybuilding and shit, one must not use anything other than free weights and chalk and shit? Then go ahead and call us all sissies, cuz we all use some sort of accessories and machinery one way or another.

just stop posting a reply about the pad then everyone will forget bout it...

btw... did u post ur pic in progress pics? curious of ur shape bro...

what? did you add an additional 0 there or somethin lol.

Why not just do a bench press?

And alien, i have no friggin idea what youre talking about.