Alright, thanks. Figured I need to go lower. Will work on the buttwink if I do have this problem.

Yes, I've checked tons of videos, articles and forums about this. Most of them have it the other way. I used to do it the other way until the buffed uncle owner told me that its the other way. I'll see how it goes. Facing the wall is good cause the mirror is there, I need to see how low I'm going. Right now I've generated some pain above the knee cap, read a few and it's caused by not going lower than parallel. The tension and shit is all transferred to the knee.

I could break parallel as well, it's just that I didn't notice about this problem and got lazy until the recent knee pain

While some of the people agreed that Scott's direction is correct, but some also agreed that it depends on which is comfortable for me. Thanks!

I've always done it the other way round. Gonna try this the next time.

I've the same problem with my knee as well.

Just wondering
We eat to refuel our muscles, right?
So basically
Let's say i worked out on Sunday, didn't workout on Monday, so can i reduce my protein intake before my workout on Tuesday?
My Monday diet is as usual as the other days.
This is for saving money purposes LOL

This post has been edited by gannicholas: May 24 2013, 10:20 AM

Hi bros. Is it ok to squat 3 times a week? Basically I squat at the start of every session, with almost 10 sets each time

Our body don't just open and close for business on the dot brother. You will need to keep your diet the way it is because your body is expecting the pattern to resume. Unless you put down a plan where you gradually workout less, and eat less over a span of time.

Squats are compound exercises, I don't think it will hurt if it's done 3 times a week. Honestly though, these questions are most of the time best answered by the person asking. If you are squatting 20reps over 3 sets or 6 reps over 5 sets, once a week, 5 times a week or whatever variation, if you are gaining from it, then it must be working. If not, then probably no. There is a very soft guideline which exist, somewhere in the line of "Don't do 1 rep of max weight, 3 sets for each and everyday" where you know that ridiculous syit is just not gonna work. You can only tell how your body react to it, no one else can. If your diet is crap and you are working out like Mr.Olympia and not getting the results, you're probably gonna think that the workout plan is pure BS. Similarly, if you are given advice to squat 3 times a week for better results, and you are not seeing any gains in your first week and give up is just as bad as an example. Furthermore, if it is universally proven that 3 squat rounds a week works best and you find yourself getting injured for not getting the form right, or the putting the right amount of weights for you, it is still not gonna work for you. my 2cents.

I do pullups to warm up at every session. Its just that, a warm up.

do 10 sets of Squats every time you arrive at the gym? Cool. Now ask yourself if it's a waste of time or as Anthony says, are you gaining from it?

Thanks for the replies. I'm still finding out whether its gonna help me or not since its only my 1st month back in gym after a 5-mth break, but one thing's for sure, my ab lines are starting to appear

Man, I've been away on holiday and the gym is pretty far off. I go maybe once a week. Can anyone recommend anything I can do at home? I have a small curling barbell with free weights of 1-6kg(yeah I know that's too damn light) Can I do anything at all with it? I feel fat and lazy at home.

guys, im planning to do cardio to lose fats and make my abs become visible but i have a question, is it ok if i take a scoop of whey protein immediately after cardio?

because from what i've read is calorie deficit will cause muscle loss so it should be good if i take whey protein after cardio right?

How would you lose fat if you are not in calorie deficit? And does a single serving of whey protein prevents calorie deficit?

Squat 3 times a week is okay but let me ask you something, what is your goal actually and what is your workout routine?

Let say that you did a 3/4/5 days body part split, by doing 10 sets of squat do takes a lot of energy thus hampering the targetted body part for the day, unless you are lifting light weights. With that point, I might say 10 sets of squat each session is bad for you.

If you aim is to lift heavy ass weight on the big 3 exercises (powerlifter), there are much better squat routine out there to try on. Not just simply do squat. The periodization is different, the weight used for each squat day is different and types of squat routine (dynamic, speed, power) yada yada...

So, my main question still stands, what is the purpose of you doing 10 sets squat every workout session?

but when calorie surplus happens, our body will burn our muscles to provide us energy right?

If calorie surplus, you'll gain mass either fat mass or muscle mass. Which part does it says that it will burn muscle for energy? Do you have the link for your fact?

sorry bro, typo, should be calorie deficit.

Well, if you are in calorie deficit, you'll surely lose weight. But you have to know, what kind of weight would you want to lose?

Just weight? Then go for Meal Replacement Products such as Herbalife etc2.

You want to lose fat weight (lose body fat)? Then you need to have proper diet which can be constructed after you find out your TDEE. With a proper diet, the main issue that you have which is muscle loss can be greatly reduce, and whatever weight that we lose from the fat.

currently i'm building my body and i wanted to get 6 pack, therefore, i've decided to do cardio such as swimming or jogging to lose body fat and make the abs become visible because it's pointless if we do abs exercise without losing the belly fat right? I've read some articles saying that calorie deficit can cause muscle loss, so my friend told me that i should drink whey protein after jogging to prevent muscle loss.

So what you are saying is calorie deficit doesnt equal to muscle loss if i maintain my proper diet?

What i usually eat, for example,

8am - 5 teaspoon of oat + 2x banana + coffee + 1 egg (pre workout)
11am - 2 scoops of whey protein (po workout)
2pm - white rice (small) + vege + chicken breast/ chicken + fish
5pm - 2 eggs + fish/chicken breast + 2 slices of whole grain bread
8pm - chicken breast + fish / chicken breast / fish + vege
10pm - tomatoes + 2 slices of whole grain bread
pre-bed - 1 scoop of whey

1st of all, cardio isn't the greatest tool to lose body fat. HIIT would be the answer.
I don't want to comment on your diet because I don't know your TDEE, I don't know your daily calorie intake, I don't know how much calorie for your diet. Lost of things needed to be done before you can successfully lose body fat.

The links on my signature can shed some lights for you.

I see. I will try to search some articles about HIIT. thank you for your help.

Edit: I will make find out my BMR and calorie intake in order to achieve my goal.

This post has been edited by twhong_91: May 25 2013, 10:33 PM

Just wondering if you are lifting/working out to stay lean / in good shape or you do have some big muscles which needs maintenance?

If you just need to workout, then there are tons of body weight exercise you can do.

Chest/Shoulders/Triceps & Core compounds: Push-ups & the variety.
Here's one where you can work almost your entire body. Its called the bomber glide push up. And boy am I glad i found one where my favorite girl from bodyrock showing how it's done!
http://www.youtube.com/watch?v=66-v0AaANHk

To work other parts of yoru arms/chest/shoulders or what not, try putting your arms on wide positions to the narrowest positions, try putting your arms from the top of your head to right below your chest. You can also try isolation by doing a spiderman pushups. Add a leg crunch in there to spice it up. Try holding your pushup on a tensioned position (lower with arms bent) on your sides, shift bodyweight to your right arms, hold for 5s, then shift back to left, hold for 5s. Rinse and repeat.

For legs,
Squats, Jump squats (if you do it on interval, it should burn the syit out of them real quickly)
Or you can combine these 2 for a nice jello-leg effect:
Knee up run on spot (30s) + Jump Lunges (30s) Rest 30
Or isolate the lunges by raised lunges.

For calves,
rope skip, knee up run on spot, wide leg skips, etc and the variety.
Jumping jacks & the variety.

All these workouts above, require you to have a timer, strict rest intervals, rinse and repeats each combination of exercises continuously for at leat 3 sets and 5times through.

Maybe google some bodyweight exercises and HIIT combinations. My guess, and chances are; most lifters would dread these type of workouts cause it saps a hell lot of energy from you. This is also the principal used in P90X on their Plyometrics workout program. I've applied these workout on myself and some of the elite swimmers I train, not everyone lasted the entire 35minute session.

Any updates from Mr. KL 2013?