Continued from V11

First blood!

errr

second blood!

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

thats great man, lets start of a bb thread by trolling it. good idea no? should get that science philosopher in here as well.

mikehuan body so nice, lot gals love si you lol...

This post has been edited by jimlim007: Feb 5 2013, 08:57 PM

Just some curious question, how long u guise think u gonna keep lifting? 10? 15? 20? 30? Or till ur in the coffin...

They have gyms in heaven and hell.

So long as no injuries or physical problems... *touch wood* Google Ernestine Shepherd. She started bodybuilding at 71 years old - She turned 75 in 2012 So inspirational! Has a body most 20 year olds would be jealous of. I don't expect to live past 80 but if I can be so capable and fit until my dying day that would be awesome None of this becoming makcik makcik or too old to work out rubbish for me

Edited to add: Got a pic of her!



I think I will retire then la~ Will cheer you on as I get fat in the afterlife

This post has been edited by shadowz: Feb 5 2013, 09:47 PM

Even after I'm gone, am gonna haunt TF J33.

no wonder Zeus are so buff.... and im sure Medusa squat as well down there...

agreed, im thinking of a coffin made out of bench+rack+bars and stuff...


now thats a creepy answer...

Any tips on how to do squats for my quads and hamstring at home? Only have two 5kg dumbbells at home

my inspiration! She is just awesome...salute

hmmm how long...as long as possible; if you make it as your lifestyle, it aint gonna be a problem. as you age, you will have alot ( i mean tons) of admire!

whats wrong with that? serious trainees with specific goals do workout out as such.

it's really about adaptation.
many bb'ers have different approach and opinions. oh well...

Go join gym nearby ur house
Or
Get a barbell with heavier weight
Or
Get extra weight for ur dumbbell, can do dumbbell squats " google or youtube it"

How about cheap alternatives like running stairs?

Actually I want to focus more on cardio, wanna gain more stamina and also to train my quads. Jogging doesn't help much.

since last month, started to drink coffee before workout, didn't realize that my body need coffee before workout till today of which i didn[t take any..and today, I was sleepy, unmotivated, weak, lazy

any comment?pros and cons of coffee as pre-workout drink

Drink lots of milk n plain water.. coffee sometimes can result in early fatigue due to caffeine.. i usually take coffee either morning or at night..not during pre n post workout..

For extra energy, eat 5-6 meals per day.. at least 5 days per week to ensure high energy level..

Sleep 8 hours at least per day.. If you got time, in weekends do morning jog or walk for some fresh air..

Really, your first post seems to be asking for how to do squats for quad n hams.. but this time, you're looking for cardio aspect, which now I think you can do with 5 kg dumbells..you don't need to do heavy for cardio you know, 5kg for 40-50 reps of 4-5 sets of squat n deads should be more than enough..

If its just too light you can't feel it in your quads n hams, suggest you look for barbells n some weights, eg 10-15kg per side n start squatting n deadlifts..

do you guys strictly follow the interval rest period between set ie 60-90s rules? how effective is that since normally I hang out quite a while before proceed next set haha

if u r serious in changing your life, u show it in your workout. resting too long between sets makes u lose the intensity.

not really, depend on my energy level during workout day. but normally i try to strict to 60-90s. best don't too long. unless u want hang out in gym for few hours..

Normally this is the general guideline used n accepted:

Cardio routine (12-15+ reps) = 1-2 minute rest
Muscle building routine (6-12 reps) = 2-3 minute rest
Strength n power routine = 3-5 minute rest

I guess I don't have intensity when i rest 3-5 mins between sets with for eg. weighted dips of 100kg + BW.

Lol, messing with ya kaniaz. I agree rest sets shouldn't take too long but not too short till one is winded.

So if you're working out one day, and suddenly see the squat rack loading itself with 240lbs........

b**** lol

Lol thanks. Now fat back adee.

Im gonna stop when im 39.76 years old


Well for me not so strict. But I do avoid conversations with others while in a session. Generally quite long for heavy compounds and relatively short for accessory work.

LOL SEI TROLL GO BACK TO WHERE U BELONG!

Guys, should i train obliques? I'm currently in bulking phases, bodyfat i estimate 13-14%. Wondering you guys opinion

errr meaning higher bf no need to train abs?

Facebook chat. Annoying chick from my list starts pm'ing me all of a sudden when I'm not in the best of moods.

Her : I'm so pissed!
Me : Why?
Her : My colleagues called me chubby and said I'm putting on weight!
Me : Uh huh....
Her :Dunno why they so mean. Why people so bad nowadays?
Me : That's cos you're actually fat?


Hmm....... no reply till now.

should give positive confrontation words, ask her go do exercise, running, jogging...

Ouch! Is she actually fat or you just PMSing?

Feel abit bad lah reading the exchange She must have been expecting some reinforcement that she wasn't fat and not gaining weight and maybe b**** about her colleagues. Oh well... Ask a question and there is an answer~ Hope she takes it in stride.

Unfortunately for her both.

Well then perhaps your straight forwardness will make her realize she needs to shrink abit if she doesn't want such honesty. She more likely went in search of someone else to whine to about her mean colleagues and horrible fb friend tho

And you need a cookie *gives you an oatmeal chocolate chip cookie* My fav. If we ever meet in person I will give you one Although when I PMS I eat like a dozen...

I do train abs at the end of each workout. Obliques not much, just go with the flow. I see some rumors says only train obliques after getting a low bf or else your waist will look bigger? That's why i'm wondering ._.

No. If I wanted to be positive i would say she's horizontally enhanced but i was too lazy to type so many letters so i just said fat.

This post has been edited by darklight79: Feb 7 2013, 01:46 AM

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...

wanted to do MRI........

Cost me thousands

whhhhhhhhhhhhyyyyyyyyyyyyyyyyy

what happened? MRI should cost around RM800-1200

ooh sorry should have told thousands means 1k, ter-exxegerate

but still RM800-1.2k is expensive

not sure this is the right section to ask, anyone knows where to buy boxing hand wrap or gloves? preferably cheaper version since i'm just starting...

You can get the Everlast hand wraps at their outlet in Midvalley.

I don't think they're cheap though, being Everlast and all...

just a beginner haha
was thinking of getting a wrap 1st...

Yeah but unfortunately the sweet science (boxing) is not so big in KL....

Although it should seeing how unsafe KL has become..

fitness stores in malls got sell straps. but if u wanna just use straps to box then forget it. ive tried and knuckles skin peeled. im trying to find minimalist gloves but still dont know where lol

everlast lah easy, RM30 for handwraps

and then if you want a boxing glove just get at fitness concept there, <RM100

GET BOTH OF THEM SO THAT YOUR GLOVE WON'T SMELL LIKE SHIET

Based on this formula here, my body fat is roughly 13%

Is that a good thing for someone's that is going to embark on a journey to start building their body?

Hey guys just have a quick question.

While on the pull-down machine today halfway into a pull-down rep I was probably overly exerting myself and using the abs area too much, and I suddenly felt a strong wave of heat in the entire abdominal region.

The heat flash was just once, for about 2 second. Thereafter was just a continued dull ache feeling in the same region usually felt when you're having diarrhoea initially, slight nausea, and some slight belching included.

The discomfort was enough to keep me from continuing the workouts (managed to maintain my previous poundages but just couldn't push further due to the strong discomfort)

Anyone experienced the same?

This post has been edited by DT1: Feb 14 2013, 05:53 PM

I got mind from Mudah, but I forgot which seller its from. What I do remember is that it was cheaper than most of retail shops.

Hey guys, anyone tried or used foam roller before? Can share your experience please. Thank you.

Wanna ask. I still got a fats covering my triceps /biceps. Doing workouts using dumbbells for biceps / triceps doesn't get rid of the fats covering it effectively??

Sorry to say, but no such thing as spot reduction. Just lose your overall body fat, eventually the fats covering your biceps/triceps will be gone.

aw nuts.....

Fitness Concept stores don't sell straps...

No stock gua. I bought mine at that shop lor

Hey.... uhmm.... you know people have lifting belts and straps and gloves.

Do you have gloves, belts and straps for drinking? I mean if your drinking sessions are really long with deadlifting kegs and barrels of beer, you'd need a lot of stamina and strength no?

HI guys..

Am new here, just started going to the gym for 1month plus already.. and quit smoking as well. (Damn it feels good to be actually in fit)

My question is, i go to the gym 4-5 days straight, working on diffrent muscles/sections per day. But last week (CNY) it was Super super busy, and i only managed to do 1 day of gym. Does this effect my progress to bulking up? My goal is to get a better (like those in the men fitness magazines) looking body... not be a skinny arse..


Height: 178
Weight : 74kg

Thanks for your time, been reading up on the forum a fair bit. You guys are just awesome...

It will effect your progress but don't think much about that. BB is all about lifestyle. Unless you have a deadline for competition, yes, you need to be worried.

Hello again guys. I recently tried to modify my routine from Chef Buff to fit my goals and lifestyle a little more. (it's a simple program he came up with so there's not alot of FAQs or stuff that I can get from him)

Basically here's what I'm gonna do:

Monday
Deadlifts (5 3 1 ) x2 (It was originally 6x5, but I have a personal goal to DL 350lbs by the end of the year 1RM, so I stumbled upon wave loading which was supposed to be quite scientifically backed up)
I did it for the first time today like this
5 reps of 75kg
3 reps of 80kg
1 rep of 85kg

then progresing to

5 reps of 77.5kg
3 reps of 82.5kg
1 rep of 89. smth kg

I did it today even though I felt rather drowsy (first day of morning classes), but I managed to be able to do 2 reps of the 89 kg rep without too much problems (had to use mix grip though)

My question is: Am I doing it correctly? I don't know too much about wave loading, I have to confess.

Benchpress 6x5 (original)

Arnold press 3x8 (I added this in because I realized that my shoulders were really really underdeveloped compared to everything else due to my shoulder injury back then when I stopped OHP-ing for a long time)

Shoulder press (machines) 6x5



Wednesday

Squats 6x5 (But this is really taxing, since I'm using the weights I used back when I did SL5x5. Currently struggling with the last set at 80kg. Was wondering if I could use wave loading for this as well, as I'm quite happy with my legs as of now)

Chin ups 6x5 (I try not to use assistance so I've recently been able to do 4x5. But I do a few reps less on the last two sets)

Seated rows 6x5

Bicep curls 3x8 (Just added this in because my biceps are small as hell and is limiting my chin ups a whole lot)


Friday

Skullcrushers 6x5 (I haven't tried this yet, but I added this in as a replacement to dips because I just can't seem to get the form right that is healthy for my shoulders)

closed-grip benchpress 6x5 (not too sure about the form though. I try to mimic the form people have on videos, but it still feels a little awkward)

I then do a few sets of planks and serratus anterior exercises (power push ups I think it's called)





Is this routine decent enough?

I don't currently have time and energy to do a compound movement intensive program like SL 5x5 where I have to squat heavy 3x a week.

Currently I'm 65.3kg at 179cm with about 13-14% BF according to gym machine, and 11.3% according to the online calculator that one of the forummers posted up here.

Thanks.

hi,

from what i see and research, military press puss bar upward overhead.
while barbell front shoulder press usually is done moving vertically up and down.
and i know standing miltary is compound movement, ignore other muscle part i am trying to focus on shoulder.

i am avoiding shoulder press behind the neck due to risk of rotators cuff.
take out this workout from my routine.

my main question
1) military or front barbell hit overall shoulder muscle better ?
2) what the different between them?

thanks

guys. how to mix whey properly? i put hot water in it and it all turn to clumps.

or am i only suppose to use cold water?

hot water mean boil water or 60 degree hot? better avoid it as it will spoilt the protein with high temperature.
just simply mix it with drinking water at room temperature enough la.
clumps is formed normally depend on the brand of whey. no worry. just drink it

yea i thought it is like powdered milk or smth which need hot water. and then the clumps from which is very large.
the clumps is tasteless and is rubbery. i guess hot water made it that way.

i will try putting normal temp water and see how it goes. thanks

Hi guys, im
100kg++
180cm,

2012 im 75kg, since i work at 4am every morning i eat nasi lemak and now im 100kg++, i dint have much time to do work out so i wan turn back to pass. So any advice? I wan have some muscle.. and going to gym soon

Guys you think posts like this infuriate you? I'll bet he never read the stickies.

read stickie. lol but my advice is go do cardio first. you would lose the weight fast at the start.

oh well..

anyone selling cheap dumbbell?

Lots of them in my gym. The ones who don't put their own kind back. Go there. Jaya33 TF

can COD to nearest putra LRT.. I don't have transport. pm best price for 2 set 10kg customize dumbbell.

are u for real?

But our elite ask u go there to take wo. Since u wan cheap, so don complaint, just go there and take.