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).

Im curious, how much poundage did you press, how many chin ups and how heavy was the pendlay row

Very frustrating seeing my flabby triceps....

And mikehuan goes to gorgeous fitness as well?

CIS! Bedebah! Though makes no diff if u still have to queue for it muahaha. I almost always get to use it without waiting
Lots of vids around. Reps dont matter on a dropset imo, just reduce the weight for the second set, do till failure, and drop again. Yeah I go there but im going back to gympark once my contract ends
Lol frank yang wannabe right. Drunk deadlifts FTW. How the 500 go?

Why stop creatine? Cycling?

Tell David verbatim when u see him

"weak"

Muahahahaha

Darklight and dear members here, I would appreciate your opinion on this..

Usually immediately after a workout session I ingest a good amount of carbs, in the form of Teh-O-Limau (for the table sugar), and rice. This is under the impression that an insulin spike at this point in time is very beneficial, also being complementary to the BCAA supplement consumed.

However this article here, http://fitness.mercola.com/sites/fitness/a...g-workouts.aspx seems to indicate that "A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH."

What's your verdict on this? Just looking for an optimal approach.

tbh there are two schools of thoughts in this.

one is the conventional anabolic window where an insulin spike PWO workout would increase the potency of your post workout shake, ie increase absorption of your whey protein

another is where research shows that the anabolic window in itself is not just 2 hours, its way, way longer than that. DL is saying that PWO insulin spikes wouldnt matter because the anabolic window is huge, therefore you dont need to time your insulin spikes in conjunction of your anabolic window. having a big meal in itself would be more than enough to spike the insulin

your decision. either way, still doesnt matter lol.

JFT, brah.

AFAIK, in natural trainees, it's not likely you will be able to manipulate GH sufficiently to have any significant physiological effect. Like DL said, it's the bigger picture that matters and the anabolic window is more like a garage door.

Alright, heavy day for me yesterday. While benching, I tried hitting my 11 reps on my last working set, to my surprise, this last rep is my failure. I tried resting the bar on my chest then tried to rack it, nop can't lift no more.

There's a guy there who often gym here as well. So I asked him for help to rack up the bar. I told him "woah, that was my failure!". He then told me that barbell is very dangerous and I should try the smith instead. He further explained that his friend have an uneven shoulder cause one side is stronger cause of barbell. He then point out what's good with the smith and it's safer. Though I've done my reading and barbell activates more muscle fibers compared to smith. So I'll still continue my barbell benches, and probably move on to DB.

I mostly agreed on the safety points but about the uneven shoulders, I thought it's normal? So I did some reading and it's indeed normal as most people wrote.

So guys, what's your opinion on this?

Why not lol. Some of the newbs here deserve the treatment from lynspira.

Nice and easy, aim for bw first, then 1.5 and so forth. Go parallel or past. Your knee gets hit if you dont.

The sound wont go away after some warm up sets?

deadlift. dont use straps.

absolutely no problems.

and fyi creatine are usually pre workouts.

WHAT? He uses JD? Not Black Label?

LOL darklight~

Thanks guys. Adding whey into my staple carbs pre workout.

Hello! Can anyone share some bodybuilding tips for female beginners?  Not sure how to start!

Leg Press =/= Squat. Squat is more technical and form is very important and take years to master. Do leg press cater the neutrality of spine when it is being performed? Nope. Do you bother arching your back, chest out, go parallel or below parallel, leading with butt, knees out and open during leg press? Nope. You just push the platform, bring it down and repeat for as many times as you can.

There are a lot of people who can leg press 1000lbs but those same people cannot squat 1000lbs. Heck, I don't think leg press have carry over to squat, if they do, West Side Barbell surely have a leg press machine.

ill list out the various ways:

- having more muscle mass
- high metabolism
- cardio
- insulin manipulation
- glycogen depletion workouts
- diet

research them before asking further

Just start hitting the gym for 2 days. As I'm not having any friends or trainer to advice I think I might doing many exercise wrongly. As example, yesterday when I'm doing biceps, today instead of feeling the pain at muscles, I felt the pain at the joint between bicep and forearm. I try to get some guidance from someone in the gym, but they are busy doing their stuff, so I don't want to disturb them too much. I'm totally a newbie, I don't even know the machines names. I know I can learn many things online, but it is totally different when I practically doing it at the gym. I guess I'm not that type of fast learner when it comes to this.

After finished working out, I talked to this one guy(looks experience to me) seeking for his advice on what can I do. So he start asking me whether I want to bulk up a lot or just getting some shape to my body. As my body is normal to skinny(athletic) type, I said to him I want to bulk up a bit and then having some shape. Then he gives me some advice including regularly workout 5 times per week, discipline, concentrate when working out, and don't give up early when I can't see result in 2 or 3 months. I understand that things, but before this I read some articles provide by Sifu DL regarding workout planner for newbies and in a week, one should only working out 3 times. Actually I'm looking for some advice from many experience sifu here, how do I start? I don't want to make that no trainer and friends thing as an excuse to not working out. But at the same time I don't want hurt my body by doing something wrong.