Got few question guys:

1) was recommended to do decline bench press by one of the big bro to shape the lower part of my chest. But whenever I do the decline press, I felt more pressure on my shoulder instead of lower chest. I think something is wrong but need your comment.

2) well people say that for newbie, aim to lift your bodyweight. Was wondering for the core exercises ie bench press, squat and deadlift, at one point do you normally have equal weight that u can lift for those 3? Because mine I can bench press 60kg+barbell, however my numbers for deadlift and squat is like half of it (probably because too scared I screw my back, so taking my sweet time ) mine sharing your exp

oit u think only u want a six pack? me wan oso la

Hi Amad,

My opinions are:

1) Just stick to the flat n incline bench press..coz both are sufficient to cover for overall chest growth n accessories muscle that goes with it such as triceps, backs, front shoulders..I've been benching for 4 years + and I could tell one thing from what I know for past 4 years that bench press is a compound exercise which utilizes major parts as per stated, chest, triceps, back n front shoulder..the thing is, how do you differentiate between incline, flat n decline bench?

Incline bench movement is much more similar to shoulder press as you go further incline, let's say you're duin 30 degree incline bench, n then you do 60 degree incline, I suppose both r inclines but the 60 degree is off course much harder to due the target muscles being more on shoulders rather than chest..so in short, the more incline you go, the more you work on front shoulders strength as well as the stabilizer effect from front shoulder (for your info, front shoulder works to stabilize your free weight movements in bench), as for chest, maybe some but not that much..

As for your info, the so called "bro science" which tells you the incline works on upper chest, decline works on lower chest is a FALSE belief, which people had a long time ago.. for me, no matter whether it is incline, decline or flat, all of it works your chest, just.. the difference, which you need to know, is what other muscles that it works..

Eg. for me, decline works on mostly chest, triceps, back and less shoulder involvement, imagine what I said before that the incline works more on your shoulder as you go further incline, same goes for decline, the further decline you go, the lesser the effect on your shoulder involvement, hence, easier for you to stabilize the weights..there's NO such things as "shaping the lower part" or "upper part" of chest..

IF you want BIG chest, then just stick to compound movements such as heavy bench press, use heavy enough so that you can only nail 6-12 reps for 3-4 sets..no matter incline, flat n decline.. shaping part I will leave to those that can explain better at "CUTTING" the body fat to TONE your muscles..

2) Like they say, 200 pounds is always 200 pounds.. aiming to reach your bodyweight is a good target for your own motivation, but what is really important is how do you interpret that to your fitness progress? Upper body strength? Lower body strength? Ask yourself, is this gud enough for me?

I can tell you my routines, flat bench press 90kg x 10 reps, one rep max 110kg, squat 100kg x 10, one rep max 120kg, deadlift 120kg x 10 reps, one rep max 150kg.. which is what I achieved within few years of training n getting to know the right way of training, routines and stuff.. As you can see the lifts r not equal in weights, somehow it has ratios with bench is smallest n my deadlift is biggest, although I only recently train for 1 year for my deadlift..

If you need to guidance on how to perform correct form on squat n deadlift, I suggest you read n study videos n read the stickies which has been posted by the elite guys here..it really gud n better if you know somebody at your gym, personal trainer to teach you one on one so that easier for you to grasp..personally, before i started duin correct deadlifts, one of the personal trainer at my gym said that I am actually "SQUATTING" my deadlift, that deadlift should be performed with hips pushing back while keeping back straight.. with only that, I trained and improve 40kg on my one rep max deadlift in just one year..

So, don't worry to much to the how much you can lift, its more like how do you lift it..

Hi guys. I've a query:

Stats: Height 178 cm
Weight 73kg
Endomorph
Body fat: 20.5%

Bulk a lil more then cut, or cut first?

Thanks.

Bf a bit on the high side. Would suggest a cut till 15% and then reevaluate

I have to disagree.
Although i havent been training nearly as a long as you, i do believe different angles on the bench do affect what part of the chest the exercise targets. For example, the incline bench does hit the upper chest more and the decline bench does hit the lower chest more, atleast i feel it does. The flat bench is definitely one of the best overall chest builders. But thats just my opinion.
However, for a beginner, it does little to worry about which part of the chest you're hitting. just lift heavy and eat. don't over-complicate things.

How is your bench nearly the same as your squat

here's a link : T-NATION : Chest

Please don't speak in absolutism until you're absolutely sure. Anatomically (I would know), the chest is divided into a sternal part and a clavicular part. EMG studies also refute your claim.

My bench is nearly same as my squat bcoz I've just started training my legs for 1 year. Been duin upper body workout for 4 years. That's why. Reason being due to lack of resource and couching during last 4 years at my old gym.

No need to doubt my stats though.

Really? As far as I know with my knowledge, the incline flat decline thing is all about hitting chest but more on shoulder involvements?

May you explain a bit on this sternal and clavicular part? Inside and outside? Will hitting it cause chest to become stronger?

Then get more knowledge by doing more research.

heeee happy body building

Half correct. Varying the angle of the bench can change the emphasis on the different "sections" of the pecs. Not to be misinterpreted as isolating, as the article mentioned.

well, no one does incline bench for shoulder development thats for sure.

hey thanks for the reply guys. So I guess, varying the angle does affect different part of chest. Probably I did it wrong as decline should engage less shoulder involvement.


This post has been edited by Nama saya Amad: Feb 13 2013, 06:11 PM

Guy, just happenly found out wiki described whey protein as..

"Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties. The effects of whey protein on human health are of great interest and are currently being investigated as a way of reducing disease risk, as well as a possible supplementary treatment for several diseases."

Claimed whey have anti-inflammatory or anti-cancer properties....

Wat do u guy think about this?

http://www.webcalcsolutions.com/fitness-ca...y.asp?acctnum=3

Formula to calculate the bodyfat level. Wondering why measurement of neck is the key factor to determine bodyfat.

Bcoz fat built's all over your body..so neck can also built fat and thus it is one of factor for bodyfat calculation..btw, mine is around 18-19% from the calculator..

Emmm...not true, because the larger your neck is, the lower the bodyfat you will have...

Just found out that olive oil is rich in calorie, one tablespoon = 120kcal. Good for bulking eh?

But drinking it alone will be blegh, so I made french toast with olive oil today.

3 slices of bread, 2 eggs, 2 tbspoon olive oil.

Probably around 650kcal. Good breakfast for bulking?

Just sharing

some ppl do blend olive oil with their shakes...