I don't know about the regs here, but I'll recommend if you skip a day between legs and back. Training either of these two parts would hit the whole body hard and might affect your lifts.

This of course, is after assuming you do deadlifts and squats + you go heavy on the two lifts.

ermm by dead i meant total failure doing it with good form.
care to shed a little light on why you would move on?
for years i've been taught to finish up my reps...but i've never really ventured out to serious poundages. now that i'm trying that out, i'm facing this prob. so i'd like to understand further on how u pros do it and why?

Mike you don't have blood. You have alcohol in your veins.

Newbie here, wanna ask, how to burn fat faster? If can fat burner is avoided, just wanna have natural fat burn

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.

Don't really get this part , but i do pull my lats back first then pull it up with my fore-arms. Still don't feel anything in my back , mostly on my arms and shoulders.

Imported mine from amazon.com, eSource on amazon to be precise. Shipping only 8.95usd per order. Got mine within a month. Another source, HD sports on FB, pricey though RM145 for Heatgear compression T versus 24.95usd on amazon. I got bored of all mine procombat compression and moved on to UA.

Edit: HD sports is local web based, ship the next day.

I quote from HD Sports

Men’s Heatgear® Sonic Compression Sleeveless

RM 145
MD, LG, XL
ID: 1236226

Nike Pro Combat Compression is retailing at 159 at KLCC. I'm sure you can get cheaper outside so....

With a mere difference of 14 bucks, HD sports is selling it at a high price tbh.

It cost only 60 SGD for that same compression shirt, If I just buy 1 pc from US. Imagine if we make a bulk, won't it be way cheaper compared to HD Sports?

Just saying 

no, i have a good shoulder mobility and i've been going all the way down while strapping 45lbs between my d1ck

and mind you, i was using Ironmind dip belt

>show off baru beli ironmind punya belt

Damn it, Im getting too fat off my bulk. Losing stamina and running out of breathe much faster than usual. Is it a good idea incorporating cardio into my routine...? Something like 20 minute cycling?

Hi guys, a question regarding squats, is it normal if I cant go below parallel when doing squats?

Doing 5x5 with low bar squats and shoulder width stance but check the form and I noticed knees passing toes and could not go below parallel, should I do high bar squats instead? with narrower stance. confused about the whole low bar/wide stance & high bar/narrow stance squats.

Exact same issue here, I try to go as low as I can but I just cant go below parallel.

No joke, brah. I've had friends who could only get a bit  lower than a quarter squat before falling forward/backward. Their mobility was that bad
No worries.

Would like to ask a question. In. A cutting phase, why increase fat intake( good fats) during cutting phase? Isn't t better to have minimal fat intake during that time?

How would increasing the intake help with fat loss

But think about it, how does thermogenesis work? it's increased energy expenditure from the nervous system for higher metabolism. plus consuming 2500 calories in 6 meals and 2500 calories in 1 meal would result in the same amount of thermogenics no?

yeah, i am familiar with his routine, i did a cycle, dropped 7% in 3 months. there are some issues to note:

-he is already big and strong, unlike most people he is targeting the program for. so with more muscle, you lift more weights, more hypertrophy despite the high reps.

-too little squats and deadlifts which have carryovers to your other lifts unlike isolations like leg ext and leg curls. isolation WILL build muscle, but not too functional ones. how often in real life do we replicate the movement of a leg ext?

-doesnt matter how simple each meal is, eating 6 meals a day takes A LOT of time. and the lower fat fcks up your testosterone. why lower your testosterone at all?

lastly, kris is already a very big guy, prolly can bench a lot. i dont know how far 300 reps of bench press with low weights will get you, other than an extremely pumped chest.

yeah the thermogenic effect is not quantifiable for now, so let's leave it at that. but i will stand by my IF, having 1 or 2 meals a day is good for me.

on the issue of functional strength.
i actually think picking up a heavy box or sofa is more relevant than muscling up on a tree...

but that's not what i meant. isolations are great, but they isolate. our muscles were never made to work individually. how often do you replicate a bicep curl or a kickback? what fires together wires together. we are made to move around and isolation may result in muscular imbalances (tho they can also correct it depending on what you do).

now aesthetics is very good. but to medley aesthetics with functional strength, that would be better. so, no harm in throwing in leg ext at the end of the wo to get that tear drop quadssss.

Hey guys, I've been doing one arm DB rows for a while now. I started with 14kg for 2 sets of 12 reps, way back in August this year. I've then progressed to 18kg for 2 sets of 12 reps in September 2013.

Don't think there's any problems with form as I don't have much pain at all on my back. Mostly weak arms/grips giving way at the 10th rep or so, so I usually cheats my last 2 reps.

I started trying out 20kg at 3 oct. And I've been having this weird pain when I turn my torso in both directions (pain is more apparent as I turn left). There's no pain when I turn my torso slightly, it's the movement like when you're in the driver's seat and you're trying to reach the back seat to get some stuff that type of torso turning.

I understand that 20kg might be too heavy for me and I've been cheating by turning my torso ever slightly to bring the weight up. I'll drop the weight back down to 18kg for this movement.

I've been told that I have to go heavy on this otherwise it won't do shit. I'm sorry for the long write up, so my question is, what is your best tip to do this movement with heavy weight. How do you avoid turning your torso to deal with the heavy load? Do your flex your abs all the way?

ps: I do my rows on a bench.

do enlighten me on why would your torso turn like you're reaching to the back of the car when you're db rowing? why would your torso turn at all during db rowing?

from my limited exercise knowledge, i don't think you're supposed to turn your torso at all db rowing.

I understand that form > weight. However, if I can actually perform the exercise with 8-10 strict reps at 18kg. I up 2kgs to 20kg, I think that's slow enough

I prolly need to change my mindset a lil. I'm always thinking about reps. (GOTTA HIT 12 GOTTA HIT 12 GOTTA HIT 12). I should of just go with how many times I can.

Thanks man.
In this regard, I'm actually unclear of this. Is BB BOR the same as one arm DB rows? (same as in the same muscle group worked)

This is my program. I usually do back first before moving to arms, I tried switching it up yesterday as I felt that I haven't progressed much on my arms. What do you think of the volume? Are some of them redundant? Thanks man..

Chin up 3x8reps
DB curls 2x12reps
Hammer curls 1x12reps
BB BOR 3x8reps
One arm DB row 2x12reps
CG lat pull down 2x12reps
BO rear delt fly 3x8reps