Hey Yeeck:

Oh , okie. I know. But I prefer not to work secondary muscle with main muscle on the same day. [For e.g: Chest (Main) and Triceps(Secondary) or Shoulders (Secondary) ] .

By not combining them together, I felt that I'm able to maxed out on both muscles. Perhaps u can try also. Working your biceps with Chest just to maxed out on both muscles.

Alternating biceps and chest exercises will give you just enough rest to push further for both muscles. I can't see how u can do that for incorporating back & biceps together as most back exercises such as barbell row, cable row , single dumbbell row , wide grip pull down or pull up will drain some of your biceps (& Shoulders) energy.

Theoretically , by not combining them together, you should have more energy for both muscles hence more CONTROLLED tear to your muscle , thus BIGGER AND STRONGER. I CAN'T WAIT! 

This is just my opinion though. Do correct me if I'm wrong.
Hey EgoEagle:

Yeah, I finished my cutting phase at 72-72.5 kg which ended last week. This week , I'm weighing 73 kg at a height of 175 cm.

I thought the ideal bulking rate is 1-2lbs (0.45- 0.9kg) per week? I'm opting for the safest bet being 0.5 kg per week. Hehe. What do you reckon though? How many kgs per week?

Of course, I'm opting for clean bulking. That's why I'm supplementing myself with fat burner supps just to minimize the fat gained. Not sure if it will work or not. This is my first time bulking with fat loss supplement.

My 1st bulking phase was terrible, 1 kg increment per month. Back then , I didn't watch on my caloric intakes and I wasn't able to find credible articles on the ideal rate of bulking. (Still not able to , up till today) Any recommendation?

Upon starting my cutting phase , I stumbled upon this forum. Glad you guys are here!

                                                 

I was really happy with my 1st cutting phase upon the recommendation and input acquired from this forum. My strength continue to increase despite lower caloric intake and I didn't lose much muscles.    hehe

Hey jones007:

Hehe. I'm still doing puny weights for my legs, as I've ignored my legs in my 1st bulking phase.   I'm regretting it now.

So, at the moment, i felt fine combining legs with shoulders.

Hey Musclemass:

I'm, but at a normal pace. This is just my 18th week on legs. At the moment , I'm just squatting 45 kg. I started from 20 kg. I'm increasing my poundage at 1-1.5 kg per week.

And my current gym doesn't have the luxury of leg press machine. Damn! 

Hey Darklight79:

Yeap. I certainly will if I can afford.

But as for now, I will increase my protein consumption only after my growth ceased. Hehe.

My budget is not UNLIMITED k ....  I'm just another poor student here.   

I'm doing Chest & Biceps = Tuesday

              Shoulders & Legs = Thursday

              Back & Triceps = Friday
Hey Neek:

Hmm, If not mistaken , it's about Rm 250 for Whey + Real Gains + Kre-Alkalyn per month.  (This figure was computed when I was 76 kg , training 5 days per week)

As for foods, I don't really count.

All right. I will list all the foods I consumed per month.

1 week:

3.5 box of Marigold Low Fat Milk (Rm 3 / box) = Rm 10.50

1 can of Tuna (Rm 3.5 / can ) = Rm 3.5

2/6 of Ayam Brands Sardines (Rm 5 / can) = 1.67

1/2 of Daisy Peanut Butter (Rm 7) = Rm 3.5

28 pcs of Jacobs Low Salt High Fibre ( Rm0.125 /pc)  = Rm 3.5

16 eggs (Rm 0.267 / egg) = Rm 4.3
Total on Natural Food : Rm 26.97 = Rm 27 per week , Rm 108 Per Month.

I will still tell you that Real Gains are crap, that you will be better off using the money on something else. Do not be like those stubborn young teens on bb.com who keep persisting in thinking that supplements are the absolute magical tool as a means to getting big.
There're many people i know who've gotten huge and strong with just basic supplementation, whey. But you don't even have your basic nutrition right and you're into all sorts of funky supplements.

there's a limit how many kg of muscles u can put on a year man. and its a lot less than 3kg per month

Erm, workout means go to gym?

GYM is expensive... cannot afford i am student, no income lol

Ideally in cutting phase, you are suppose to maintain your muscle mass while losing body fat. With caloric deficit and intense workout, your weight will start to decrease.

Even though your weight are decreasing , your muscle mass should remain at about the same size. That's a good indication that you are losing body fat , not muscle.

And of course, you can check with those bfat digital machine or AccuMeasure fat calipers.
You sure your Uni doesn't have gym? Try to check.

I wouldn't advise you to lose weight simply by cutting on caloric intake. It's not a good way to lose weight.
Hmm, glanced through the thread. It's a good one. That's just another mean of progressing. You can't say split aren't working either.

As long as your workout induce CONTROLLED muscle tear , with proper nutrition and rest to aid recovery, Growth(in size & strength) will occur FOR SURE. NO doubt.

Perhaps, I will try that program after I got stuck with my split routine to see the difference in growth.

I do agree with your first statement. PERHAPS, 5X5 routine will induce greater growth than split routine.

Can I rephrase your 2nd statement in bold?

The puny weight that you are using will INDUCE LOWER RATE of hypertrophy as compared to the greater weight used in 5X5 program. That's PERIOD.

Split WORKS. BUT PERHAPS to a lesser extent than 5X5. That's PERIOD.

Erm. What do you mean by a proper routine?

This is my first week on this program and I designed them on my own.

So, I tend to tweak a bit to make sure I complete them within an hour.

This week is an exception because my training partners aren't used to the sequence of the exercise. We should be able to complete them within an hour by next week.

And yeah, I will update my routine on the first page of my thread after I finalized them.

Oh, if not mistaken ... I've been training for about 36-38 weeks. About 9 months. Nah, some of the weights are done with spot.
Yeap. Mainly to avoid the catabolic state. Hmm, I see , just like what Darklight did huh? Drink his Shake after 60 mins of training even though he has yet to complete them. Okie, will try that if I can't finish them within 1 hr.

And yeah, another benefit from completing them within 1 hr. As you can't rest for too long in between sets (About 1-2 minutes) It tends to increase the intensity of the workout session.

Redundant? Can you be more specific and pinpoint to me which exercise is redundant in my routine? I would be glad. Just fyi, my workout routine was devised based on 4  principles:

1. Emphasis on Compound Exercise in terms of poundage and sequence (Thanks to you!) hehe

2.  Targeting each head of the muscles.

3. Antagonistic organization of muscles worked. (For e.g: Chest & Biceps not Chest & Triceps)

4. Able to complete all the exercise within 1 hr. (Might scrap them upon your advice)

Btw, what is your average duration per workout session?

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.

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