Second?
Any1 knows any substitute for squats and lunges? (knee cap hurts atm)

What I can think of would be deadlift, machine leg presses and machine hamstring curls
But all of them utilizes the knees also...

(knee cap hurts atm)

Second?
Any1 knows any substitute for squats and lunges? (knee cap hurts atm)

Is my workout routine fine?

Day 1.
Chest / Bicep
Day 2.
Back / Tricep
Day 3.
Legs / Shoulder

Is my workout routine fine?

Day 1.
Chest / Bicep
Day 2.
Back / Tricep
Day 3.
Legs / Shoulder

Dude, if you can do anything else after Legs, then you didn't do legs properly. Leave Legs on a day by itself. Put Shoulders after Legs.

Is my workout routine fine?

Day 1.
Chest / Bicep
Day 2.
Back / Tricep
Day 3.
Legs / Shoulder

I've recently stumbled upon an interesting article on what they call as "Afterburn training/effect". I'm currently doing conventional weights training, 4 workouts(3 setsx10reps) followed by HIIT(15mins). How great is the afterburn effect from my workout? Any sifu can enlighten me and provide better insight on Afterburn training/effect?

question: does my diet affect the recovery from DOMS or is it each person is individually different in terms of the rate of recovery?

Question : Wide stance squats vs Regular stance squat. Pick one

I used to squat narrow(regular) so to speak, but I can never get my knees to stay behind my feet nor my lower lumbar from rounding if I go parallel or ATG. Shit be snapping up all in my knees and back. Started transitioning to wide stance box squats. Still feel it in my quads, however my hams and glutes are way more sore than my quads. I figured that I rather train my quads extra than to risk snapping my knees and back even more.

Dat dere squat butt>tree trunks 

Try out front squats? My back got pretty aggravated when I used to do back squats. Switched to front squats and got a much better leg workout, quads, hams, glutes, everything. ATG baby!

Question:
Since I do not have a squat rack at home, are hack squats an effective substitute for normal squats?

Thx for the info. I'll be alternating my DB squats with BB hack squats then.

Everyone has a different rate of recovery, but proper nutrition is essential to every aspect of training.

Nutrition>all

dat feel when u have the whole gym staring at u when ur doing heavy db presses..havent had so much attention at the gym ever..

L O V E taylor's gym..epic trance music blasting..weights all available for me..fuarrkkkk

need shankar and deadmau5 to train with me for full on aesthetics krew

How heavy do the DBs go there?

If you don't know what sarcasm is, I suggest you look it up. Bottom line, you're not going to become a midget.

40kg..i was using the 36..if ur lifting the heavier dumbells, peak hour or not doesnt matter..nobody uses them..lol

- by -Dan

I searched for the meaning also I dun really get it leh , mind explaining here?
Regarding the height, I'm 15 and 156cm. My parents are short so there's a high chance I won't grow too tall, that's why I dun wanna risk affecting it even more.

well..to be honest i lifted dumbells overhead to stunt my growth last time..did it for maybe 3months when i was in form 2 or 3..

broscience or not it somewhat worked as i did not grow that much after that..maybe it was just coincidence..

im 190cm now..so if u wanna grow tall just sleep alot man..take that afternoon nap after school..i slept from like 3-7pm everyday

dat feel when u have the whole gym staring at u when ur doing heavy db presses..havent had so much attention at the gym ever..

L O V E taylor's gym..epic trance music blasting..weights all available for me..fuarrkkkk

need shankar and deadmau5 to train with me for full on aesthetics krew

Why not chest with tricep? Your tricep involve more in your chest workout. Bicep with back.

I've recently stumbled upon an interesting article on what they call as "Afterburn training/effect". I'm currently doing conventional weights training, 4 workouts(3 setsx10reps) followed by HIIT(15mins). How great is the afterburn effect from my workout? Any sifu can enlighten me and provide better insight on Afterburn training/effect?

How tall were you in form 3 ?

GUIZE, how much protein is there in 100g of chicken ? O_O

I'm getting all sorts of answers from 20g to 40g 

IMHO, u'd be better off making hacks your primary lift and using DB Lunges instead. DB Squats just seems so dangerous especially when the weights get heavier

With DB squats, the limiting factor will be how much you can hold. And seeing as your wrists are getting sore, it seems you're getting close to that limit. With hacks, You don't have to hold anything and can concentrate on using your legs. I agree with the hack squats and DB lunges combo.

40kg..i was using the 36..if ur lifting the heavier dumbells, peak hour or not doesnt matter..nobody uses them..lol

dat feel when u have the whole gym staring at u when ur doing heavy db presses..havent had so much attention at the gym ever..

L O V E taylor's gym..epic trance music blasting..weights all available for me..fuarrkkkk

need shankar and deadmau5 to train with me for full on aesthetics krew

How tall were you in form 3 ?

Dan is already thinking,

mehhhhhhh LIGHTWEIGHT LULZ!

I feel ya man. When i walked into their gym on the 27th Of March, the environment was kinda cool with awesome musics being blasted around but i have a few problems training at taylors gym as i told ya earlier. Btw, what days do you train there ? Have they got any Fixed Pulldown/Lat Pulldowns there ? ( Never realised those.)

Talking about seeking attention there, i gotta admit that its the best place for one to seek attention I went to the gym with a friend and was doing DB rows. The moment i picked up the 34kgs DB and started doing rows, almost everyone started looking. Even this bunch off guys that were towards the Muay Thai Ring started looking. The best part was when this 2 hot white chick came up to me and asked me to show them on how to do DB rows

U guys are strong , i still stuck at 3x8 27.5KG Flat DB Press, 25KG at Incline DB Press. Will train harder to join the 30kg DB league.

How long did u take to reach 25? I started from 15kg to 30kg now in 5 weeks, not using dumbbell's tho

Woah, 27.5kg is also a lot already.
What about your height and weight Firagaz? Curious...
I'm 170cm and 64kg and I've only been using 12.5kg, pretty sure I can go heavier but the next set of dumbbells are 20kg...

I am 167cm, 58kg. Actually i had tried 30kg DB Press in drop set months ago, did it at the 1st set, still manage to push 4 reps.

That is 30kg per hand right?
Then for your height and weight...damn...ur strong man...

Yes, its 30kg per dumbbell, but 3x8 27.5kg still the sweet burn spot for me. Bro, i do see you could bench 50kg from your workout journal, it seems like you had some hard time balance the dumbbell doing DB press, i pretty sure you can lift more than 20kg with the poundage of 50kg bench, just keep practice.

Yeah, maybe need someone to lift them up first lol.
How much do you barbell bench then? Should be pretty high right haha.
Cuz I see the big guys in my gym and they don't even go for the 30kg dumbbells when benching.

Even CF's dumbbells stop at 40kgs.

What am I supposed to row?

Miss the times when they still had 120 pounders,

Even CF's dumbbells stop at 40kgs.

What am I supposed to row?

Miss the times when they still had 120 pounders,

Darklight has a thread dedicated to him in Kopitiam. For your amusement.

http://forum.lowyat.net/topic/2302821

Darklight has a thread dedicated to him in Kopitiam. For your amusement.

http://forum.lowyat.net/topic/2302821

Hi, anyone tried stonglifts 5x5 program? Would like to know more personal experience about it. Its seems very good getting strength and muscle, and the program explanation seems legit, but my goal is getting lean and ripped, and strength of course, rob riches and steve cook body physique is what i seeking for, not sure without the isolation exercise but only compound exercise is able to reach my goal? Because i do watch some stronglifts members video / picture, most of them seems bulk or oversize (powerlifter style),  i am dilemma now . Btw i am 167cm, 58kg, 10% bf.

Hi, anyone tried stonglifts 5x5 program? Would like to know more personal experience about it. Its seems very good getting strength and muscle, and the program explanation seems legit, but my goal is getting lean and ripped, and strength of course, rob riches and steve cook body physique is what i seeking for, not sure without the isolation exercise but only compound exercise is able to reach my goal? Because i do watch some stronglifts members video / picture, most of them seems bulk or oversize (powerlifter style),  i am dilemma now . Btw i am 167cm, 58kg, 10% bf.

Didn't he say he was 77kg not too long ago?

If he was juicing, I'd put my money on him carrying a lot more mass.

zyzz was 90kg after 3 years of lifting, darklight has been lifting for a lot longer than that.

With that being said, I don't think any of us are in any position to judge him if he decides to get on the sauce. He's strong as hell and age might catch up to him before he manages to put on insane amounts of mass naturally.

You implying I'm old? You youngsters nowadays. when I was your age.. oh wai.......

Gaspari Myofusion Probiotic - is this normal?


I just mixed my first two scoops of Cinnabun Myofusion in 12 ounces of skim milk about four hours ago.

My initial impressions of the flavor and consistency were extremely positive. The only problem was on about my third sip, I noticed something with a completely different consistency had made its way into my mouth and subsequently into my throat.

I texted my girlfriend (since I couldn't really talk/breathe properly due to the newfound obstruction) and told her to call 911. After 10 excruciating and terrifying minutes the ambulance arrived at my apartment complex. They took a quick glance at the protrusion next to my adam's apple and knew something was seriously wrong.

On the way to the emergency room the EMT's, completely oblivious to the fact that I couldn't talk, kept asking me questions. After several minutes of spazzed out charades, they gave me a pen and a piece of paper on which I scribbled "Gaspari" and pointed to the branded shaker (received it for free with my order) I still had a death grip on.

The EMT's looked at one another confused until the driver shouted, "Google it!" The guy who gave me the pen and paper whipped out his smartphone and started typing away.

After what seemed like an eternity (he clearly wasn't used to a touch keyboard and didn't know to use Swype), he put the phone to his ear. All I could hear over my labored breathing was what sounded like a conversation with a customer service representative.

The next thing I knew, we were pulled over on the side of the parkway and the EMT's were assuring me I'd be fine as they had a specialist on the way.

Enraged at the thought of waiting for help as opposed to going to get help, I tried desperately to convince them to continue on to the ER. By the time I was able to plead my case on paper, I heard the whir of helicopter propellers coming to a stop right outside the ambulance.

The EMT's hopped out of the ambulance to inform who I could only assume was the "specialist" of my situation. In a voice much manlier than either of the EMT's, I heard something along the lines of, "Calm down. I have dealt with this at least a dozen times in the past six months."

Before either EMT could respond the doors flew open and in came an extremely muscular middle-aged man in a black polo. He pressed gently (even though it hurt like hell) on my throat and said he would need to sedate me. As he turned to ask the EMT's where they stored the anesthetics I caught a glimpse of a name tag that read, "Hi, my name is Rich. How may I help you?"

Not only was I shocked that the owner of Gaspari Nutrition was in the back of an ambulance with me, I was even more shocked when I heard the EMT say they didn't restock their supplies before they left this morning.

Without hesitation, Rich reached into a Gaspari gym bag and pulled out a tub of SuperPump Max and hooked it to my IV. He told me it would do nothing for the pain but the active ingredients had been clinically proven to aide in athletic performance. He yanked the tube from my IV and took a couple shots himself and then said, "Let's get to work!" I passed out at that point.

When I came to approximately 45 minutes later, my throat was completely unobstructed but sore. There was no sign of Rich Gaspari or any of the Gaspari-related products in the ambulance. The only thing I was greeted with was the EMT's asking me to sign some waivers. I obliged and, while doing so, noticed my forearms were quite vascular thanks to the SuperPump Max.

I asked what happened while I was unconscious and the EMT's told me that I had swallowed a live kitten and that Rich was able to remove it without damaging my esophagus AND keep it alive AND found the little girl who had lost the kitten several months ago and returned it to her!

Thanking the EMT's for their help as they dropped me back off at my apartment, I reached for my keys and felt a piece of paper in my pocket. I pulled it out and it had Gaspari customer service's phone number on it. After my girlfriend got home, I decided to give them a call to see about getting a replacement tub of protein and a new shaker since mine was missing when I woke up.

I spoke with what seemed to be a very nice lady named Tammy. I explained the situation and what had transpired earlier today. Upon finishing my story, Tammy began laughing hysterically. Offended by her insensitivity, I requested her supervisor. After being on hold for seven minutes, Jeff came on the line and I could tell he was already laughing too! I hung up the phone.

Needless to say, I won't be purchasing any more Gaspari products in the future.

Guys, today had I had a really awful feeling during gym. Definitely caused by my breakfast.

Woke up at 1130pm, ate 1 bowl of cereals + 4 eggs. Rested awhile and at 1230noon, took a glass of creatine (Controlled Labs Green Magnitude). Then off to gym and started working out at 130. But had a very uncomfortable feeling on my stomach. Made me gave up on my back workout.

Anyone felt like this before?

When i do squat, i found that my Vastus Lateralis (green in the picture) respond much to that exercise and that muscle grow bigger than other.
Is'nt the squat should target the muscles in quad evenly? Or my squat form is wrong? Right now i only do squat for leg exercise. Havent try leg press.

When i do squat, i found that my Vastus Lateralis (green in the picture) respond much to that exercise and that muscle grow bigger than other.
Is'nt the squat should target the muscles in quad evenly? Or my squat form is wrong? Right now i only do squat for leg exercise. Havent try leg press.

@swk: I don't get it. Rp story ah lol

Source: http://forum.bodybuilding.com/showthread.php?t=143947231

Meh, not the best. There have been better stories.

Sweet, nice range of weights!
Okay, forget all that. Lifting weights is not going to stunt your growth. Stunted growth is due to damage to growth plates. There's no impact involved in lifting weights. If you lift properly with good form, it may even help you grow that little bit more because it can stimulate the release of growth hormones. You're 15, your hormone levels are gonna get even higher in the coming years, so might as well make use of that and get stronger and fitter.

http://stronglifts.com/does-weight-lifting-stunt-growth/

http://skinnybulkup.com/does-weight-lifting-stunt-growth/

If you're worried about your height, there are other things you should be thinking about, instead of the type of exercise you do. Are you eating right? Are you sleeping enough? These things are more likely to have an effect on your overall growth that whether you play football or lift weights.

well..to be honest i lifted dumbells overhead to stunt my growth last time..did it for maybe 3months when i was in form 2 or 3..

broscience or not it somewhat worked as i did not grow that much after that..maybe it was just coincidence..

im 190cm now..so if u wanna grow tall just sleep alot man..take that afternoon nap after school..i slept from like 3-7pm everyday

about 185 i think
i was shouting "whoooooo,lightweight!!"..damn hyper
yea..there is a lat pulldown..but kinda a weird newer type of machine..i train on tues 6pm and thurs 6.30/7pm

ohhh! the kazakh girls..niceeeee..

---

Added on April 12, 2012, 5:59 pm
185?? So tall?? I thought people who are already that tall at 15 usually won't grow so much anymore, so how to conclude your earlier post? Any idea?

Regarding the amount of sleep, how many hours is enough? I think I have lack of sleep, on weekdays 6 hrs on average. Weekends can be 6-12 hrs. Ok or not?
I heard many people said that long afternoon naps are bad for u, any idea why?

---

Added on April 12, 2012, 5:59 pm
185?? So tall?? I thought people who are already that tall at 15 usually won't grow so much anymore, so how to conclude your earlier post? Any idea?

Walao if u didn't stun ur growth in form3, means u can grow even more, since u only grew like 5cm after that?

I'm only 172cm/65kg

Anyone here know if the HELP Residency flats have a gym or something?

I don't stay there, but it'd be very convenient if they did (have a gym).

I could find out myself, but I don't have any classes until Monday, so I figured I'd ask here first.

Err, you just had a tummy ache?
Squats is not the same for everyone. Hits more for different areas for different people. In any case if your leg is growing shouldn't be any complaints right?
@swk: I don't get it. Rp story ah lol

Anyone here know if the HELP Residency flats have a gym or something?

I don't stay there, but it'd be very convenient if they did (have a gym).

I could find out myself, but I don't have any classes until Monday, so I figured I'd ask here first.

I don't stay at HELP Residence, but I roughly know the area. If I'm not wrong, there's a Celebrity Fitness in Bangsar Village, and also Fitness First near the HP Tower, near Wisma HELP.

Hi guys,

just wanted to ask, anyone using wrist wrap? is it useful? kindly share your experience..

Walao if u didn't stun ur growth in form3, means u can grow even more, since u only grew like 5cm after that?

I'm only 172cm/65kg

No idea..u can conclude what u want from it..among my group of 5 friends i was the tallest in form 3..

all of us were 175cm above in form 3..now im the 3rd tallest..lol
Like i said..maybe yes,maybe no..my friends who did not lift overtook me in height

You guys realize that the lifting makes you short myth is fake right ? 

I was taller than my friend A at form 2, we call him shortie, then I started weight lifting at 15, now he is 3inch taller than me 

I use em, but only when I need em. Say, on the 2nd set my wrist started feeling funny, i just strap it on. Only on pressing movements though.

Falk B, Eliakim A. Pediatr Endocrinol Rev. 2003 Dec;1(2):120-7.

[Resistance training, skeletal muscle and growth.]
Resistance training in youth and its effectiveness, possible effect on growth and safety considerations, has received considerable public and scientific attention in recent years. Although few early studies questioned the usefulness of resistance training in children, numerous recent studies have demonstrated its effectiveness in both children and adolescents. Nevertheless, the optimal intensity and volume of training for youths of different ages requires further study. The increase in strength following resistance training in youths, especially in prepubertal children, is believed to be due mainly to neural adaptations and only minimally, if at all, to muscle hypertrophy. Few studies have examined the long-term effect of resistance training on growth. The few which have, found that, contrary to the common misconception that resistance training may retard growth. Scientific evidence indicates that resistance training results in increased serum IGF-I and that there is no detrimental effect on linear growth. Finally, numerous studies have demonstrated that with appropriate supervision and precautions, resistance training can be safe and effective for children and adolescents.