I have been training on & off for 6 months. My body is better, but how to get those defined & toned body ?

Is bodybuilding more about increasing the lifting weight ?? Is it necessary ?

This post has been edited by cutepet: Oct 6 2015, 01:23 AM

It's not just that, it's about what you eat as well.

low body fat.

btw, before ur signature gets nuked...better change it.
https://forum.lowyat.net/index.php?act=faq&article=7

Oh haha thanks will change.

1.Good diet

2. lift weight

3. Good diet

no, that's a big mistake.

you increase the weight when you wanna pump up (have more meat)

you go for minimum weight (just enough for the resistance, say just 5kg max), and you continue lifting it till you're tired and can't lift (no "N x 10" sets)
you "endure" to tone, this way you build from inside out

Should I report you for trolling?

Man, I gotta stay in the gym for 5 hours if like that.

Lift heavy and check on your nutrient intake (calories, macros, micros)

are u sure?

Why everyone like to make things complicated. Want toned la, don't want get too big la, this supplement that supplement...when to take protein...bla bla bla
Those question comes after 10 years of training. Blum tau jalan, mau terbang pulak.

Train
https://forum.lowyat.net/topic/371250
Eat
http://iifym.com/tdee-calculator/
Sleep
http://cdn.meme.am/instances/56274562.jpg

Training off and on for 6 month.. Try eating and sleeping off and on for 6 month as well and see what happens.

Seriously.. You know this one word called "consistency"?

This post has been edited by axtray: Oct 7 2015, 12:39 PM

It's easy. When you're on. You build muscle and lose fat.

When you're off, you lose muscle and build fat.

So how you reach your goal? Go figure.

ya bro... trained with personal coach last time... was doing it all wrong till coach pointed it out...

similar concept like rock-climber training.. works very quickly with endurance training

If you are not trolling I feel bad for you.
That coach....

This post has been edited by Armesh: Oct 8 2015, 01:16 AM

haha why leh? worked out pretty well for me last time..

good job bro. looks like ur gaining fast.

thanks.

what are your numbers?

pics of your body plz

P/S: your pt qualified or not?

Even if he's 85kg 12% bf the advice cant pakai.

Lifting lightweight has its place in the gym. Get your facts right.

And are you in a position to critic people? Looking like that yourself.

now? gone case already la

i was doing it like 10 years ago... now with young kids n all, the most is treadmill n planking so that tummy won't come out so fast

but to be honest.. if you ask me whether coach qualified or not, i really dunno.. he was coaching in Uni when i was in Oz

my apology as I'm afraid my comments were not fully accurate

while lighter weight with more reps do help in toning, you DO NOT have to avoid heavier weight
there are many articles that support this but I find the following explains it very well, yet in simple terms:

Myth #1: Lifting light weights will tone your body and lifting heavy weights will bulk you up.
The Truth: I'm not sure who first pioneered this idea that heavy weights will bulk you up, but it has stuck over the years and erroneously makes many people—both men and women—afraid of lifting heavy weights. While there is some truth to the idea that lifting lighter weights for more reps does a better job of increasing the muscular endurance, lighter weights will not help you "tone" better than heavy weights. In fact, because heavier weights build the strength of your muscles (and the size to a small degree—no Hulk action here), thereby helping to increase your metabolism and burn fat, lifting heavier weights with fewer reps (8 to 12 on average) and working until you're fatigued is more effective at helping you reach your toning goals than lifting lighter weights. Not to mention that it's more time efficient, too!

Read full article here: http://www.sparkpeople.com/resource/fitnes...les.asp?id=1662

I don't know what light weight will do to you.

What I know is you always lift as heavy as you can with good form. "Light weight" though is a subjective description, but I don't see the objective of DL-ing 60kg for 20 reps when you can DL 150 for 8.

No point lifting baby weights for high volume.

This post has been edited by lingleeyen: Oct 12 2015, 11:41 AM

As I said, lifting light weight "has its place in the gym". I am not saying that everyone should lift p*ssy weights because of that. It's a matter of needs.

Yes you should be lifting heavy as much as possible even during cut to preserve as much strength. But going lightweight once in a while is a good way to deload your body and give it a break. If you've hit a plateau, you might wanna try it.

I have been watching few physique competitors on youtube, Ryan Terry among one of them, having a light weight routine among part of their training regimen, especially before their show/contest.

They do that to burn off the final glycogen stores (mainly during peak week) before their carbohydrate loading period to make them look full and tight.

Well the peeps were thinking that lightweight routine doesnt make sense/have much purpose. Whether it's for burning glycogen or deload, I'm saying that it has its purpose.

light weight............. so cardio with dumbbells?

also depend on how u lift that light weight. try lift lighter weight and cut down your rest time 30-60 secs max. u will feel your muscle pump & sweat a lot. this is cardio with weight~

Lightweight are for pussies.

Lol clown. Your current lifting stats are considered lightweight for most people. Quit acting high and mighty when your lifts are pathetic.

I use lightweights for warm-ups, cool downs, build muscle endurance, fix my form, deload, injury recovery, rehab, build concentration/focus, and the list goes on..

Not everyone go to gym with normal condition, good gen or looking for big body. Show some respect for what ppl do.

That's why I scream "LIGHTWEIGHT BABY!!!!" before all my sets.

The jokes on you. Stay small forever.

there r a lot of tis kind ppl, relax, i ady immune liao

I totally agree lightweight has it place , go on forever heavyweight and you will put yourself in a plateau forever . have you ever heard of deloading week ? would you still bench 8rm after a pec tear ? let me know if you do , make a video please , even pro bb and stronkerinomans take deload week man

"lightweight as for pussies" bruh , wake up from your ego world .

anyway , to TS consistency . I get it not everyone has the stronk mindset to work out even after 8/10 hours of work , in case if you're don't have one , why don't just aim for overall body health ? priorities . I'm not demotivating you but just speaking of truth , if you can't be consistent , just go whack some HIIT and full body training (assuming you're not GIFTED WITH SUPERHUMAN METABOLISM AND APPETITE LIKE FOARKING JUAN DIESEL MOREL) take it as your leisure instead , unless you can make it your top 3 priorities , then forget about having a REALLY good body

would love to train with him one day.

For light weigh just use weight 40~50% of your 1RM , and do 5 sets of 10~12 reps of compound exercise, ie. Shoulder press, bench press, barbell row, squat and deadlift, that should cover the basic.

Screenshot-ed. Added to wish list. Gimme like 1 more year to catch up abit bro. Then we'll hit it together.

This post has been edited by Armesh: Oct 15 2015, 11:47 PM

why not now? Would love to see how you lift with your current ego

My ego... It overshadows me, such that I dwell within in, like an evil twin. It fuels me, for without him I might perish. It's the ground I stand even when I have no ground, the one that lifts me up, even when the world smashes me down. When I grow, he grows 10x fold. It's the one that's above all confidence.

But like a double edged sword, it cuts if held too tight, thus should one shall be cautious when releasing him. If released, the mountains I may move, let gunung Kinabalu be Squat, and bench Mount Everest. So heavy that even the sons of Odin dare not lift this ego. Then what is this mortal body of mine? It be crushed... vaporized! in an instant.

I don't Ego lift, cause it's too big I can't even lift it.

I dare not.