Hi guys, what do u guys think about leg press with smith machine? My temporary gym doesnt have leg press machine So now planning to leg pressing with smith machine

You are going to lie on the floor and press the bar using your feet? If that so, I strongly suggest you to not do that. Why not do lunges?

There are 2 gyms around the shoplots in that area. And if you go further, to Mahkota Cheras, there's a very well equipped gym called Final Gym.

Already doing squat Maybe lying on a bench ?

Thanks -Dan for the reply. I did go around that area to find for gym yesterday evening but could not find any. Maybe I had missed it, will go and check it out later.

Yeah I saw 2 gyms at Mahkota Cheras the other day, just trying to find one which is nearer

Thanks again bro!

Do you know Double-Dragon chinese restaurant in Sg Long? There's a gym upstairs at 2-3 lane besides the restaurant (corner lot as well)

If I remember correctly, there's a Maybank around there.

I miss the days in UTAR Sg Long. but not the food there, I drive all the way to Pudu / Sri Damansara for better foods frequently

Hi,

My first post in this bodybuilding forum. I joined my first gym end of Feb 2013 and started doing weight training. I manage to do 3 sets- I believe i got the muscle endurance. When I add weight, I failed to do complete 1 set.

Is there a good way to increase muscle strength ?

add slowly.

Thanks bro for the info!

I think that's perfectly normal if you're stepping in the gym for the first time. Just be patient, you'll eventually not tire out and will actually want to do more workouts!

You could incorporate different variations of deadlifts, different variations of squats, lunges, leg presses, leg extensions, etc. etc...

Also, just an advice, try not to go more than 5 reps on your squats but go heavier on the weights (while maintaining proper form and DEPTH, very important) to build up your basic strength, assuming you've just started gym not too long ago.

I started going to the gym in June 2012 so Ive been going regularly for about 10 months now. Im 6ft, I started at 61kg and am now 75 because Ive been eating uncontrollsbly ever since.

I do my deadlifts on my back day, unless you can give me reasons not to.

Im an ectomorph, and have that skinny-fat belly issue going on. What would you advise to rectify this issue? Some people say go for higher reps to gain mass, others say go for lower reps. Moreover, some say ectomorphs should not go with higher volume while others advise the opposite. With all this contrasting advice, Im left confused. :s

Currently, I do 8 reps on ALL my compound exercises, even if I have a rep or two me.

What is your take on going to failure as far my bodytype is concerned?

Thanks for the input

Hi all,

The gym I'm going to has mostly Life Fitness equipment, the weights on the machines are usually labelled 10, 20, 30, ... 210.
Are these measured in pounds?

1. The following should be a valid reason to include deadlifts in your lower body days,



Above quote was written by Layne Norton, a very well known and trusted source of knowledge in the bodybuilding industry. However, while he recommends that beginners do not do squats and deadlifts on the same day as you will feel a little weak on your deadlift after squats, I personally do squats and deadlifts on the same day and have no issues with it (although it took some time for my body to adjust to the routine).

2. Regardless of your body type, I would suggest incorporating both high and low reps into your routines. Go for max 5 reps on compounds exercises and about 8-12 or even 6-10 reps on isolation exercises. This allows you to train up your strength and also hypertrophy at the same time.

3. As for the skinny-fat belly issue going on, you could go on a cutting phase till you lose that belly fat then go on a mini-bulk (where you aim to put on muscles with as little fat gain as possible). Another alternative is to culk (cut and bulk at the same time), but that is waaay harder.

How long you go on your cutting phase will generally depend on how you look like right now and how you want to look like at the end of the phase, so this will generally depend on your current body composition.

4. I wouldn't recommend going to failure ALL the time for ALL exercises. In fact, I hardly go to failure except maybe on compound exercises. Occasionally, I'd recommend people to take their compound lifts to failure, and that is only on the last few reps of the last set. Failure here meaning slight support needed on the last 2-3 reps, not a tag team exercise where both parties are lifting hard (trust me I've seen a barbell bench press turn into a 2 man sport with the spotter doing bicep curls )

This post has been edited by durianhead: Apr 17 2013, 10:40 PM

Well, looks like Ill need a new workout split, then. Care to make suggestions?

Im trying not to cut right now because I feel I dont have enough muscle on my body to be worth my time.

Im a bit confused regarding thr 5 reps and going to failure is concerned. Assume I do weight X on my compound exercises for 8 reps, which is the max I can do. Should I do the same weight and stop at 5? Or should I increase the weight so that I can max out at 5 reps - which would be going to failure. Could you please clear that out.

Another thing, both deadlifts and squats are heavily taxing exercises, that being said, what order should ai perform them in? Usually, when Im done with my sets of squats/deadlifts, my lower back is completely worn out so whichever exercise I do second will probably suffer.

Thank you for your feedback, helped a lot!

Your workout split will very well depend on how many days you go gym in a week.

You could then do a culk lol. It's a little tedious to explain but basically, it's increasing your protein intake and decreasing your carb intake.

I meant going for 5 reps for 5 sets. How you want to scale your weight is totally up to you. Just to give a few suggestions:

1. Maintain the same weight for all 5 sets at 5 reps (make sure you warm up with 1 or 2 relatively light sets, and this doesn't count towards the 5 sets)

2. Start A LITTLE lower than your MAX 5 reps and work your way up to your max 5 reps on the 3rd set, then back down a little on the 4th and depending on how you feel, you can either maintain the weight for the 5th set or drop it a little more if you're feeling a little under on that day.

3. Start lower than your 5 reps max and work your way up to the 5 reps max on the 5th set.

Go to failure occasionally by increasing the weight (say every 3 weeks?) and see how your progress goes from there.

Yes, squats and deadlifts are very taxing. But your body will get used to it if you perform it routinely and correctly. I would recommend doing squats first then deadlifts. Make sure your form is correct and don't increase your weight until you've perfected the form.

You're welcome

hi guys,
i am looking for a gym near my office in damansara heights.
looking for a gym with
1. squat rack
2. olympic weight set
3. cable cross over machine
4. no annoying staff and no other hassle

so far i went to look at the jatomi gym and was quite impressed by their equipment and amenity. just wanted to know about their staff.

thanks!

Well, that clears things out quite a bit. I have leg day tomorrow so I'll incorporate squats and deadlifts both. Also, squats ass-to-grass or just beyond parallel? So far, I go parallel.

Culk, is that even a term? lol. I'm having a hard time as it is meeting my daily requirements so cutting back on carbs may not be such a good idea. Perhaps I can bulk up to a certain limit and then cut down.

One more thing, could you also specify break times between sets(of isolation and compounds) as well as the total number of sets I should be doing(of which how many are compound and how many are isolations)

And, for the record, I go to the gym about 4-5 days a week; It's mostly 2 days on and one day off.

Thanks again for such an in-depth response.

i need help, just got hit by a car side mirror, now my tricep is swollen blue black

it only feels pain when i press that swollen part, never feels pain if i flex it

is it still safe to train it ?

the greenish blackish part is not dirty, that is the swollen part

Try to go ATG on your first warm up set, then slightly below parallel on your subsequent warm up sets and parallel on your 5 reps max sets. Good luck! Your lower back is going to be sore!

Haha. It's a term now I guess . I think you should place more importance on hitting your protein requirements first before worrying about carbs and fats. However, the choice is in your hands.

Take longer rests for compounds movements to regain your strength and shorter rests for isolation movements. I can't really give you a set time for resting as everyone's recovery rate is different. Experiment with different rest times to find out which one suits you best.

You're most welcome


Lol, if I were you, I'd train through it as long as it doesn't hurt when I'm training. But everyone's body is different. Go to the gym and try some light tricep exercises and see whether it hurts.

Can't imagine the car's side mirror after it hit your arm though

i also feel like training, but i sked it hinders the recovery of the swollen part, or the swollen part hinders the recovery for my triceps