I used to think this kind of post exist in ProBuffedBodies forum and not LYN forum (Sorry guys, I'm still new to this forum thing)

I'm a 25-year-old endomorph (or endo-mesomorph hopefully) and have been training for almost 6 years, with planned training and supplements for the past 2 years.

I used to be like jswong, training via his "hardcore" method and manage to lose around 7 to 8kg. This continued for 4 years with little improvement in weight and muscle mass. Back then, "the more pain the more growth of muscle i will achieve" backboning "no pain no gain" was my motto - hit the heaviest weight in the gym with every machine. LOL. It was fun when it lasted.

It wasn't until 2 years ago when i was preparing for a climb that my friend thought me the planned way of training i.e. 3 to 4 sets of 10 to 12 reps with specific muscle groups a day, that i continue to progress. Standing at 5"7' and weighing 67kg now, i'm quite satisfied with my progress i'm making. imagine buying a formal coat size L although my torso could fit a size M just because my arms cant fit!! LOL. sweet.

My theory behind all of this comes back to principle 1: overtrain and undereat. that's for me anyway. instead of doing a full body workout and only targetting at specific muscle group, i reduce the need for nutrients, specifically energy and protien, needed for the day but still sufficient to supply the targetted muscle - no money ma . whereas in jswong's case, he must have enough intake to meet the request for his body. good for him

To me, taking protien shakes act as an immediate / short term supply for building / boosting muscles. Usually taken before and after workouts. I still go for natural protein source like chicken, egg whites and fish for long term building. This is my idea for building muscles, please correct me if i'm wrong.

Here's my 2-cents about training for teenagers:
Unless u damage the growth plates, there's no reason to stop growing. Bones, like muscles, if properly stimulated, can help strengthen and might even promote lengthening, or become taller in a better sense. If u are worried that doing workouts that might "compress" ur growth plates in ur bone such as squats for example, do it in a stepwise manner instead of straightaway hitting the heavy weights. I strongly suggest that these teenagers, due to the lack of experience, get assistant from trainers or those who are more experience in this. Just don't bug ur seniors too much. I'm sure most of the seniors are willing to drop a hint or two, though they luk extremely like battling a tiger fierce during workouts. "seniors" right?

To darklight,
When u mentioned deadlifts and squats to achieve maximal potential, were u refering to free weights only? I have some problem with my left knee and thus i usually do them with machines. Do the principle still apply? Also, i'm looking forward to become a bodytoner and not a bodybuilder, do i still need to hit the legs hard? My current workout involves each muscle group twice a week except for legs which is only once a week.

Is it advicable to do 2 drop sets for biceps a week? At my current pace, i do not feel pain or fatigue after workouts, just that i can't increase the weights i'm lifting.

Do you have any advice on amount of water to be taken while on high protein diet? Or a guide? I'm worried that i might damage my kidneys due products of protein breakdown.


Anyway, thanks for the Iron Addict article