Can someone outline for me when someone is considered an intermediate?
I've been going to the gym for a year now, to the month. Started at 61kg and I currently weigh 76(of course much of it is fat due to uncontrollable eating)
Now, my personal problem is, I seem to have hit some sort of a plateau already. My bench press just won't go up(I still can't do 135 jbtw) Should I be training for strength or hypertrophy? 1-5reps or 8-12 reps? I really have no idea what to do. What sort of split should I follow?
I'm an ectomorph to the core, been severely underweight all my life; except now. I can post a photo comparison of before/after if that helps getting advice in any way.
Thanks!
i also have the same problem..i think need to change routine somehow. currently im leaving the weights for a while and experimenting with more bodyweight exercise to increase core strength..pullup, dips, pushups variations.
Can someone outline for me when someone is considered an intermediate?
I've been going to the gym for a year now, to the month. Started at 61kg and I currently weigh 76(of course much of it is fat due to uncontrollable eating)
Now, my personal problem is, I seem to have hit some sort of a plateau already. My bench press just won't go up(I still can't do 135 jbtw) Should I be training for strength or hypertrophy? 1-5reps or 8-12 reps? I really have no idea what to do. What sort of split should I follow?
I'm an ectomorph to the core, been severely underweight all my life; except now. I can post a photo comparison of before/after if that helps getting advice in any way.
Thanks!
strength or hypertrophy?
why not both, workout same bodypart twice a week, first day for strength second day for hypertrophy ?
I've decided to start cutting next week. My current bf % is 18%, planning to cut till 12% and start bulking. Any tips? regarding on diet and weight training. Isit recommended for me to do HIIT and start on high reps training instead of sticking myself doing cardio for a long time? My plan stack :- Syntha-6 and Atomic 7 (BCAA) and green tea. Some might say that i still dont have the 'size' to bulk, but I've been trying to eat every 3 hours and still no results, been bulking for 4 months previously. Quite frustrated :/ feel free to check out my workout journal though
This post has been edited by gannicholas: May 20 2013, 12:03 AM
I've decided to start cutting next week. My current bf % is 18%, planning to cut till 12% and start bulking. Any tips? regarding on diet and weight training. Isit recommended for me to do HIIT and start on high reps training instead of sticking myself doing cardio for a long time? My plan stack :- Syntha-6 and Atomic 7 (BCAA) and green tea
HIIT would be the best bet IMO. The EPOC effect is good for your body. Keep in mind that during cutting phase, you'll see a lot of energy loss. If there's any reduction on any exercises' PR, that is normal. Weightlifting is needed to ensure minimal muscle loss so I guess hypertrophy is better compared to strength.
HIIT would be the best bet IMO. The EPOC effect is good for your body. Keep in mind that during cutting phase, you'll see a lot of energy loss. If there's any reduction on any exercises' PR, that is normal. Weightlifting is needed to ensure minimal muscle loss so I guess hypertrophy is better compared to strength.
Would you recommend me to 'change' my goal, since bulking isn't working well for me. I've pushed as hard as i could everyday in the gym
Would you recommend me to 'change' my goal, since bulking isn't working well for me. I've pushed as hard as i could everyday in the gym
If bulking ain't working well for you, would it be best to find out what's wrong and fix them rather than change your goal? IIRC, last few days, I do ask about your carb intake because you've listed protein as the only macronutrition that you counted right? I guess changing your goal is the same as evading a problem, which isn't a very good thing IMO.
I think you're just not eating enough lol. Tbh, you don't have to actually go over like 200g of protein a day. Should be more worried about the amount of carbs you're getting.
I think you're just not eating enough lol. Tbh, you don't have to actually go over like 200g of protein a day. Should be more worried about the amount of carbs you're getting.
QUOTE(alien9 @ May 20 2013, 12:17 AM)
If bulking ain't working well for you, would it be best to find out what's wrong and fix them rather than change your goal? IIRC, last few days, I do ask about your carb intake because you've listed protein as the only macronutrition that you counted right? I guess changing your goal is the same as evading a problem, which isn't a very good thing IMO.
Increase my carbs intake, the clean way or? Cause some PT at the gym told me to eat white rice instead of brown rice and so on
Increase my carbs intake, the clean way or? Cause some PT at the gym told me to eat white rice instead of brown rice and so on
Well, to me carbs is carbs unless you're talking about stuff like sweets and soda. It doesn't matter what rice I take be it brown or white. But at the moment I prefer brown because it's much more juicier.
Other carb sources I get throughout the day are like Uncle Toby, LCM bars, Oats, instant mac & cheese, bananas. Seems to work fine for me.
A lil form check on my smith squat please. Should I go lower to break parallel? I've read about how it's dangerous to squat above parallel and it's gonna hit the patella very hard.
A lil form check on my smith squat please. Should I go lower to break parallel? I've read about how it's dangerous to squat above parallel and it's gonna hit the patella very hard.
Go as low as you can without sacrificing a neutral spine. Meaning that once your lower back starts rounding (google butt wink), stop there. BUT, work on hip and ankle mobility to gradually get rid of butt wink at the same time.
Go as low as you can without sacrificing a neutral spine. Meaning that once your lower back starts rounding (google butt wink), stop there. BUT, work on hip and ankle mobility to gradually get rid of butt wink at the same time.
deadlift i notice somethings is hard to place our hands while gripping as it may "sangkut" when I go down (dont really know how to elaborate) hope can be enlighten
This post has been edited by andyfriends: May 20 2013, 05:54 PM
A lil form check on my smith squat please. Should I go lower to break parallel? I've read about how it's dangerous to squat above parallel and it's gonna hit the patella very hard.
I'm never a big fan of Smith Squat but I'm not here to judge. I watched a video by Scott Herman and it seems that he stands the other way around when squatting with the same machine as yours. And he do managed to squat easily and break parallel.
I would recommend PHAT for that kind of goal. But PHAT is super taxing to your body but I love it
PHAT? Aside from 'Pretty hot and tempting', I don't know what that means
Also, for someone who can't bench 135, and has been lifting for a year, would you recommend a strength oriented workout or hypertrophy? I've been working out for a year now. I just want to gain a little size and be lean for the most part, not going for the superbuff look after a certain point.
Also, I'm away from gym nowadays and only have a barbell where I'm at with really light weights - only fit for isolation. Is an isolation-only workout good for anything?
PHAT? Aside from 'Pretty hot and tempting', I don't know what that means
Also, for someone who can't bench 135, and has been lifting for a year, would you recommend a strength oriented workout or hypertrophy? I've been working out for a year now. I just want to gain a little size and be lean for the most part, not going for the superbuff look after a certain point.
Also, I'm away from gym nowadays and only have a barbell where I'm at with really light weights - only fit for isolation. Is an isolation-only workout good for anything?
Haha. Apparently at the time I did the LMGTFY, PHAT is the Power Hypertrophy Adaptive Training and it's the 1st on the search findings. Haha. It's a workout which being popularized by Dr. Layne Norton. It's a combination of strength and hypertrophy workout which is good tbh.
Ladies and gentlemen, musclepharm's assault vs Jack3d. Getting one of them this week, decided to increase my carbs intake and bulk for 2-3 months, and shall cut with my gym buddies during Puasa month haha
May 18 2013, 07:52 PM
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taxing at first, thn slowly will get used to it 
regarding on diet and weight training. Isit recommended for me to do HIIT and start on high reps training instead of sticking myself doing cardio for a long time? My plan stack :- Syntha-6 and Atomic 7 (BCAA) and green tea. Some might say that i still dont have the 'size' to bulk, but I've been trying to eat every 3 hours and still no results, been bulking for 4 months previously. Quite frustrated :/ feel free to check out my workout journal though
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