guys, a quick question

when i squat, my knees have a squeaky sound, is it normal?

no pain or strain or soreness whatsoever.
i had a minor knee injury on my right leg in high school, but i don't think it relates as the squeaky sound both knees also got.. hmm?

No sound no performance lol


On a more serious note, its fine as long as youre not having any pains. How heavy are u squatting?

Quick question, when doing a routine do u guys usually do just 1 exercise for each muscle group or multiple?

Split would be better cause your muscle need to rest for 2-3 days after doing some exercise.

Example of split workout: Dougs 4 days split

off topic: did u still playing online game as before?

What i mean is not doing all part at one day, i mean eg: for chest we can do total of 3 exercise, do we do all the 3 exercise or choose only 1 chest exercise per routine?
Anw, u know me huh? Im only playing l4d2 and bf3 occasionally now

Yes, do all 3 exercises for chest. However, I would suggest you to do 4-6 workout for chest day. I assume u already know upper & lower chest exercises.

Man, I did know u long time ago ingame. Although, I already quit playing online game for decade.

4-6 chest workout? I cant figure out that much exercise with DB alone, right now only working with DB so there is limitation
Below are my workout routine that i have in mind



Anw who are u? U know me in which game?

This post has been edited by RyoKenzaki: Mar 29 2013, 03:31 PM

lol don't bring lynspira troll culture into here

lifting just around 30kgs.. half my bodyweight... just starting out, thinking of bulking up

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?

Do you tilt your liquor bottle parallel or below parallel when doing bottoms up? Just curious.

does anyone heard of this program PHAT??

been doin 5x5 for a year gained pretty solid strength deadlift 130, squat 105 and bench 65

i looked like absolute shit despite my lift

so i think better switch to hypertrophy program or hypertrophy+strength hybrid program like PHAT

i've read thru the link in simplyshredded regarding PHAT, on the power day, which is suppose to go heavy for strength, there is squat and deadlift on the same day

is it really possible to train at 85% of 1rm on both lift? wouldnt it overtaxes hamstring and lowerback?

can anyone suggest another good routine or PHAT is ok to go with ?

It's suggested to alternate your deadlift and squat power/speed workouts instead of doing them in the same session.

but when i read the routine it puts in the same day...

http://www.simplyshredded.com/mega-feature...dated-2011.html


Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

I'd say try it out and see how you take to it after about a month.

I'm interested on signin-up for gym membership... I need to talk to sales agents only

any one can help me?

Lisa 0192599686
harryzahhassan@yahoo.com

considering the volume is so high, i would try it... quite a bit challenging

It is quite a challenge at first, but I've found it doesn't take long to get used to it and get back to focusing on increasing lifts instead of just making it through the workout.

ur on PHAT too?? started my cut last week,but also started creatine last week cause got extra fund deducted from food not sure if i can handle this routine

oh yeah, i realise that day 2 is stiff legged deadlift, not deadlift, at the end of article it says to switch between squat and deadlift as preference

I've done PHAT for a couple of months before, it's a great program. Only switched to a legs/push/pull split because my gym at uni doesn't have the variety of equipment for PHAT.

You could alternate conventional deadlifts and squats each week, ie do deadlifts for both power/speed days on the 1st week and do squats for power/speed days on the next week.

so if i do conventional deadlifts on power day, do i still do stiff legged deadlift?