military recruit some upper chest and triceps
wide grip = more stress to rotator cuff but hit the medial more,narrower grip you use more triceps

dumbel=superior for delts

boss
dont mean to be harsh
when i 1st started i do some readings myself
at least understand the basic

guys,

http://www.t-nation.com/free_online_articl...h_about_bulking

I saw this interesting article about how the traditional bulk up is not good. the guy says that its better to go down to 10% BF first, then start adding muscle than to bulk up directly.. whaddaya think?

p/s: I'm currently at 75kg, 16-17%BF, 178cm tall.. and hesitating whether to start dieting or just continue to slow bulk

This post has been edited by yop da great: Feb 22 2013, 04:12 AM

sorry i just trolling

I don't even need to read it. I already know what they're trying to say and they are kind of correct. The leaner you get, the higher your insulin sensitivity. The more responsive you are to carbs. The more responsive you are to carbs, the more you can afford to get away with an insulin spike without getting fat.

Because insulin, while being an anabolic hormone also has a role as a fat storage hormone as opposed to glucagon, it's antagonist. Get the logic? When I hear some fat trainees who have never ever been lean in their entire life tell me they're bulking, it boggles the mind.

Also to add on, it's not wise to just go full-retard on a "bulk" and put on a shitload of fat. Like the article mentioned, if you do that, you will end up having to cut more aggressively and will end up losing more muscle mass. Always better to clean bulk, meaning consume a surplus which allows you to gain 2-3lbs a month which keeps fat gain at minimum.

Unless of course you're juicing, in which case it's a whole different ball game (literally, too).

Lol. Yeah. I know a lot of fag juicers who're hypocrites and pretend to be natty. After you've been in the iron game long enough, it's easy to spot.

The ball game.... uhh....... man i don't even wanna think about it.

So, do you think I should start cutting?

advice on my meal? i think the protein a bit exaggerated though.( due to the chicken rice and curry chicken)
ignore the daily goal thing

my calculation

I am currently 68kg , 168cm. BF i dont know. i guess 15%. or higher will get pictures here if possible

calorie
Katch-McArdle formula 2104.02 kcal

simple way - 31 x 68 x1.3 = 2733.9kcal

protein
2gx 68 = 136g

fats
1g x68 = 68g

carbs
5gx68 = 340g

guys, was wondering what you guys do when you hit plateu or whatever it is - your pounds and reps doest increase. eat and eat more, rest more, change your program, or take supplement?

kinda demotivating when you can't progress forward

Switch a little program, or shock your system by early morning lift rather than your normal daily 7pm routine ?

Deload, drop weight and start again.

well imo dont necessarily need to deload, but dropping weight, increasing reps is sound advice

Er guys, first time stepping in to the gym today. Fatigued! That aside, one quick question.

The gym is near and nice but with one problem, there's no squat rack only a smith machine.

Tried squatting with that, felt weird and unsure if I'm doing it correctly as in facing the correct direction.

There's a tilt on the machine, it's angled like this \ so which way should I face?

\ face <- or -> ?

I did this \ <-

found a vid of jay doin the smith. Looks like I'm facing the wrong direction @1:30 mark of the vid



This post has been edited by GameFr3ak: Feb 24 2013, 04:32 PM

is \>

By dropping the load and increasing the reps , is a form of deloading. You spare your CNS from the heavy weights but still give you muscular system the amount of workload you'd usually give it.

Deloading might seem like a lousy thing to do, but think of it this way, more often than not, taking 1 step back usually yields in a 2 step forward kind of thing. Deloading can be fun. And the most important thing about deloading is that, it gives your system enough recovery time to continue making progress in the gym. I know a lot of us prefer taking a week or two off and that's fair game as well. Just saying

not necessarily. depends on you going to failure or not

Going to failure as in? Do you mean that by deloading that we shy away from failure?

Yeah, sorry I missed out on that. Let me clear up my pov of a deloading,

Back off the usual weights by 20 - 30 % , slightly higher rep ranges ( I mean from moving from 4 - 6 to 6 - 8 etc ), ending a set with 2 - 4 reps left in the tank.

I personally no longer go to failure, I might get really close to failure with single joint movements but not to the point of an all out set. Going to failure, deloading or not, hits the CNS really hard that it's just harder to recover.

hey man, thanks for the tips. Yea I kinda mislook this de-look thingy. so thanks

bro, how often do you de-load? once a month? once in 2 months? Mind sharing your experience.