Thighs: 22"

Calves: 14.5"

ur calves r slightly bigger than ur arms, and ur thighs r quite big too. i don't think they r chicken legs.

It's really small and weak. Believe me. Haha. I wasn't active/serious in any form of sports before weight lifting.

Anyway, I wouldn't like my calves and thighs to look gigantic.

I prefer GIGANTIC Chest, Shoulder, Back & Arms. (The whole upper body)

As for my Thighs and Calves just big/strong enough to complement my upper body.

Yeah...I've lots of question for you.

1. How long have you been weight lifting?

2. You started with what arm's size?

3. How long it took you to reach your current arm's size?

4. What program are you on now?

5. If on Rippetoe or 5x5, how long already?

6. If you have been on split routine, how does Rippetoe or 5x5 fare in terms of mass
gain with respect to split routine?

1) 1.5 year home workout with dumbbells (this explains my imbalance in arms )
then, almost 1 year of joining gym.

2) 14.5 inches. my arms' size don't increase because of exercise. it increases when my body weight increase. for example, when i m 72kg, my arms r 15 inches, now i m 78kg, my arms r 15.5 inches. nevertheless, direct arm exercise DOES make the arm APPEAR larger.

3) the growth is not linear, so i m not sure

4) full body workout in single session.
mostly compound exercises, only one or two isolations.

6) i believe that Rippetoe & 5x5 can provide amazing mass gain if do it right.
their underlying principles are applicable to everybody.

i always believe that form > weight. besides that, i learn 2 valuable things recently, food & diet r extremely important to fuel the gain, mind-muscle connection does work (i know it sounds like crap , but muscles r controlled by CNS).

anyway, u r obsessed to arm size. me too. i feel that one's arms + shoulders give first impression of muscular or not.

anyway, u r obsessed to arm size. me too. i feel that one's arms + shoulders give first impression of muscular or not.

for me its the chest and t3h l4ts

and also, its Form+Contraction = weight

Saturday: Workout A

Warm up- (2 Sets x 40kg)- Working Sets : 3x5 Squat (62kg)

Warm up- (2 Sets X 30kg) - 3x5 Bench Press (67.5-60-50kg)
(I'm adjusting my bench press form, didn't go low enough) I Suck BIG TIME!!!

Warm up - (2 Sets x 30kg)- 1x5 Deadlift (68.5kg)

Warm up- (2 Sets X 8) 2x 8 dips

Daily accessory work:

Not enough time. Gym Closing.

Suppose to do bb curl and close grip bench press. DAMN!

Rest in between sets. 1-2 minutes.

All weights are without bar.

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Added on May 12, 2007, 11:47 pmSorry. Just got back. So damn tired! Man, now I have 15 friends following Rippetoe. Woo hoo...Heheheheh

Started with 14.5 inches! SHITE. 15.5 inches now. Damn. That's nice. Yeah, do agree. Form is important.

BTW, how low do you go for your flat bench press?

Haha. I think in general, most beginners are more obsessed with upper body only. Haha. No one seems to care about their quads, ham & calves. I was one of them! Hahaha. Huge mistake.


Jones, how about you? How low do you go for your flat bench press?


Hey Guys!

This afternoon, I went to a well known local bodybuilder's gym. He told me that I didn't go low enough for my bench press.

I normally stopped about 1.5-2 inches above my chest. He told me to go all the way down till you touch your chest, then go up again.

Wow, I can't even bench my normal working sets. Therefore , I dropped the weights of my working sets to complement the form.

I thought it was all right to stop just before touching the chest, as back in my hometown, another bodybuilder who was a 1st runner-up of Mr.Malaysia told me just the other way round.

Which one do you practice? and why?

This post has been edited by Unlimited: May 12 2007, 11:49 PM

touch the chest for full range of motion. at the lowest point, the chest muscle is stretched the most.
however, it is also the weakest point of movement.

btw, i no longer do barbell bench press. i do dumbbell bench press, partly bcoz of shoulder problem, partly bcoz i m scared to get struck under the bar again.

U do it halfway-, you get half results.
Fair?

This is how I do it;

2 seconds down.

Touch chest. Hold 1 second while fully contracting chest

Expode up. Bar MUST be up in 1/2 a second. Don't matter what weights, it must go up in 1/2 seconds. Else I'll keep doing it till I get it right.

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Added on May 13, 2007, 12:08 amoh the 1/2 second thing is just a personal thing.
i wanna do it as fast as possible. i saw the vid of this guy benching so bloody fast his explosiveness, i was impressedly shocked.

This post has been edited by pizzaboy: May 13 2007, 12:08 AM

trust a legendary mr universe or a mr malaysia runner up?

http://thefitshow.com/week3/milos_chest_med.htm

watch the video. follow his instruction

I don't think it's necessary to follow a certain time frame pattern for descending and pushing the weights back up. Just go ahead and do what you are comfortable with. TUT has been proven to be irrelevant to bodybuilding.

ah.....but i ain't bodybuilding......

I learnt all these from metalmilitia people, or rather Janet in particular, cuz I emailed her. Tight back, tight everything, grip bar like it's your father's concubine's neck, and bench hard.

Hey Guys!


Thanks for your insight!

Yeah. I would start lowering the bar till my chest. I will adjust my poundage till I can complement with the form.

Hey T+1: What shoulder problem?

Thanks for the link Jones! I really appreciate that.

Wow. That 24 yrs old guy in the video got nice chest!

Yeah, do agree with Musclemass here. The time frame is just a general guideline.

IMO, as long as we are lifting the weights down and up in a controllable manner (without much/no help from momentum) while pertaining to full range of motion, it should be fine.



This post has been edited by Unlimited: May 13 2007, 02:57 PM

for me my bench is more like a powerlifteing way. i go slow down and explode up using everysheet i have. but then if u r into bodybuilding, do it slow like the video

I dun think mister olympia will agree to that.....

Monday: WORKOUT B

Squat ATG:

Warm up : 2 Sets X 30kg X 5 Reps

Working Sets: 3 Sets X 65 kg X 5 Reps

Seated MP

Warm up : 2 Sets X 15kg X 5 Reps

Working Sets: 3 Sets X 30 kg X 5 Reps

Pendlay Row: With Deload

Warm up: 2 Sets X 25 kg X 5 Reps

Working Sets: 3 Sets X 50kg X 5 Reps

Close Grip Lat Pulldown: (To replace Chin up as there's no Chin up Bar)

Warm up: 2 Sets X 90lbs X 5 Reps

Real Sets: 3 Sets X 120lbs X 5 Reps


Accessories:

Didn't do. Too late.

wow 65kg squats so fast whats ur body weight now? and please do standing, a lot better in my opinion, and if anycase u canot push it up u can always use leg drive, the form for seated a little too rigid. and do post a video of your squat and deadlift and bench and pendlay, to confirm u r not doing it wrong

Upon starting this program my weight went up from 73.5 kg to 75 kg without additional caloric intake. I've not been altering my food consumption. Hopefully, it's muscle gain, not body fat.

Hmm, I still need to redo that weight for one more session before making a small increment (1kg).

About MP , I had problem doing them standing. So I switched to the seated version.

Yeah, was thinking about that. But, I always forgot. Perhaps, will try to record this week.

You should not at any point use leg drive in MP

whats your problem about standing mp?

Pain on my upper back. I had no problem doing them for the seated version.