there isnt a ratio to bench/shoulder press/lateral raise poundages, or any other lifts for the matter.

take those numbers as your baseline and try to improve them over time, either with reps or poundage.

heavy is relative, what is heavy for you might be light for othersand vice versa. dont seek to copy other people's poundages. you can make them as your goals, though.

if you want a goal for presses, try hitting 1x your bodyweight for starters. after that, the sky's the limit.

thats a pretty good advice man. thanks a lot! all this while ive been thinkin dat there must be something wrong, either my shoulders r too weak or im not doing it in proper form

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Added on November 27, 2012, 8:28 am1x bdweight? r u serious bro? im 75kg, does dat means ive to press the same weight? aiyoooo...

This post has been edited by painaddict: Nov 27 2012, 08:28 AM

It's just a goal, man. Keep setting small goals for your lifts and it will help you progress in the long run.

Lol yes. At least bw bench. That's beginner level too. Good luck!

i can do 75kg deadlift, but benchpress.. maybe not in the near future haha! btw, thanks guys!

I been doing push-up 15 times every day for this past few days (5 in the morning, 5 in the afternoon and 5 at night) and carry heavy chemical container with chemical (weight arount 5-7kg) up and down inside everyday (morning, afternoon, night). Now the area near my chest is having some pain. Is this normal?

This post has been edited by LazyKurosaki: Jan 3 2013, 02:07 PM

If you aren't used to physical activities such as what you've mentioned, then it's likely a normal case of DOMS.

Hi, thx for the reply. May I know what is DOMS? And I never do this kind of physical activities before.. just started few days ago

Google it, bro. Delayed onset muscle soreness

So is normal for me to feel like that? Few days later will be fine right?

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Added on January 3, 2013, 4:35 pmThe pain is bearable btw.. and should I let it rest for few days? I can't really stop myself cause it's too addictive for me..

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Added on January 3, 2013, 5:59 pmI realize that actually push up makes my muscle sore.. Can I stop push up but continue to lift up n down chemical container with chemical inside?

This post has been edited by LazyKurosaki: Jan 3 2013, 05:59 PM

What chemical container with chemical inside? Huhuhu....

= =... chemical for washing dishes lol... not chemical that make me addicted LOL

Hello to all the Sifu bodybuilders, I have few questions in mind, help me out please

Ok firstly, I workout 6 days a week, have lost total of 10kg + over 4months, now I am trying to build muscle.

I just measure my body percentage, from 23% to 18.1%, so I am still trying to reduce further by doing HIIT before weight lifting.
I heard tht by doing cardio, there are chances of burning muscle. How true isit?

Most of my friends said my body really transform alot, but i am not happy at all because I feel my chest muscle is hardly growing, so is it because of the cardio or not enough protein intake?
I have 6-7 meals a day.

Brkfast- 3eggs white
2nd breakfast- 3scoop oats + 1scoop protein

snack ( around 10am)- Handful of raisin with 1 green apple

Lunch- Basically i will eat alot broccoli here with either chicken/ beef or fish

snack 2- Red kidney bean + 1 green apple

preworkout- Plain brown rice (50g if not mistaken)

Postworkout- 2 scoop protein shake

Before bedtime- Any type of fruits




This post has been edited by Nevermore91: Feb 28 2013, 09:32 AM

it is not protein problem,
u not eating enough calories, mate.
u cant gain muscles and loss fat in sametimes.
to gain muscles, u need to eat calories surplus, to loss fat u need calories deficit.
well, do u read the 1st page of this section till end of this page? there alot information and experience u may get from there.
u need add ur calories intake and watch ur macro too if u wan to gain muscles.

Thanks for the info

I am confuse on the calories surplus, isnt more calories intake turn to fat?

ya it will if u took excessive calories intake. by gain muscles, u may gain fat too. tat why most BBer trying gain muscles but keep fat gain on minimum. they also keep cycle cutting and bulking phase. u can add ur calories by 500kcal 1st and see. different ppl different reaction, if u see no grow, mean u need extra more, if u see u gain fat faster then u may reduce ur calories let said 300kcal.

it is about trial and error, it take time but it is a fun progress. u may find wat ur body respond to.u can maintained ur daily calories intake and grow muscles too, but it might slow.

Makes sense

Thank you. Appreciate it.

i started to workout for the past 2 months, 5 days a week, been taking serious mass to.. what I notice is, my body weight keep increasing but I don't fell any muscular at all, maybe a little, is it normal?

Maybe you didn't push hard enough bro... If your intensity & volume are low, even you workout 10 times in a week also you don't see changes except your weight since you are on "Serious" Mass

I rather take my Capati Tosai combination than having what serious mass... That's my personal opinion. Cheers!