You are one confused fellow.

Those large exercise balls? You mean the swiss ball?
Yeah, they're useful for a few things.
This is the best way I can think of using it;

http://rosstraining.com/articles/thewaterball.html



And let me think of another way to use it....you could possibly fill it with sand and try cleaning and pressing it
Besides that....swiss ball's are great for...putting your legs on it and try to do pushups. If your face doesn't slam the ground and you break a teeth, by the 6th rep, you're doing it wrong.

It's a toy, think of how to play with the toy.

It's just YOUR brain on lipo-6. My brain on Lipo-6 just goes "hungry hungry hungry!"

yo bro, i don't quite understand the "bold" statement of yours. Do you mean, if i happened to do push-up correctly with the swiss ball, i only able to do it up to 6 reps?

This is the first time I've to explain my "tongue-in-cheek'ness"

Apa rah dude. Haha. Nvm lah. see u back in melaka later.

Preparatory Phase

Snatch

20KG x 2 x 5
40KG x 2 x 3
50KG x 2
60KG x 3
70KG x 2
72KG x 5 x 3 (Missed 3 lifts, one front, two insufficient height, second pull must increase. Use blocks or high pull from floor)

Snatch Pull From Floor

90KG x 2 x 3
100KG x 5 x 3

Snatch Pull From Hang Below Knee

60KG x 5 x 3 (Need to increase calf strength. My technique uses calf strength, thus I cannot neglect calf strength. Oleg Perepetchenov uses a pop. I use a kip)

Chest supported rows

50KG x 3 x 15

Called it a day.

Starting bodyweight: 80.10KG
Ending bodyweight: 79.1KG

Need to maintain, won't make it for the next competition at 85KG, so must maintain at 79-78KG.

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Added on October 28, 2008, 6:40 pm

This post has been edited by pizzaboy: Oct 28 2008, 06:40 PM

Front Squats

40KG x 2 x 3
50KG x 2 x 3
70KG x 1 x 3
90KG x 2 x 3
110KG x 3
120KG x 3
130KG x 5 x 3 (REP PR!)
110KG x 8

Upper back strength needs to be strengthened to hold the bar in a more stable position. Need more rows and pull-ups

Snatch Balance

20KG x 2 x 8
40KG x 5 x 5

Stability needs to be improved. More overhead squats may be required.


Starting Bodyweight: 79KG
Ending Bodyweight: 78.1KG

pizzaboy,

When i go gym to do squat the trainer ask me not to do tht coz they said alot ppl damafe their knee..i m worry now.

Don't listen to the trainer, that's one of the stupidest things a trainer can ever say.

Squatting PROPERLY will not damage your knees, in fact it will even strengthen them. The keyword is PROPERLY, that means use full range of motion and squat below parallel, and never round your back.

Which gym is the trainer from?

Pizzaboy I've a question here .. what's prob the best workout program for an meso-endo beginner ?

Tell that to Zhang Guozheng Olympic 69KG champ 2000, Shi Jiyong 62KG 2004 Olympic Champion, Mark Huster 1996 Olympic 105KG+ Silver medallist....tell that to our bronze medallist 1998 Commonwealth weightlifter, my former coach Matin Guntali.

Get my drift?

Yes it will damage your knees, if you're using 200KG'S and dive bomb squatting (which I'm sure you don't even know what the heck it is)

Compound workouts. Rep ranges between 5-8. Sets between 4-6. Two major compound exercises a day. 4 times a week training. Controlled food intake.

Sorry but may I know why?
What do u recommend for weak shoulders? I mean I can feel that it is crackin when I am doing pull down

The gym i use to go to has this balls filled with air, and people do crunches on them, and also another position I am not sure but it has the stomach on the ball with the knees facing the floor with two arms behind the head and the body is slowly lifted up but not fully, similiar to a crunch but facing downwards. Well just asking your opinion if those things are suitable to be done on the Swiss ball.
By the way Ive seen people doing push ups on that thing and they dont really slam the floor after 6 rep or are you meaning it as a joke?

This post has been edited by beatlesalbum: Nov 3 2008, 04:53 PM

somewhere is penang one.
I only squat 45Kg only...

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Added on November 3, 2008, 5:17 pmYup i get your drift...learn something new from pizzaboy today.."dive bomb squating"

the gym instructor said in long term it will damage...esp when get older.

This post has been edited by Humping^Panda: Nov 3 2008, 05:21 PM

i think i get what u mean Humping^Panda, i once injured myself from squat too, i cant remember the weight but i think it was heavy for me at that time, but it is due to bad form .....but now i`m ok liao:)

starting with 45 is good enuf, i started squatting at 40~45 too, 5~7 reps..and i increased it after every session and i squat 3 times a week (something like bill star 5X5). Now i can squat 130kg for 3 reps....it is so hard to surpass 125kg...

what is dive bomb squatting? Lowering the body too quickly during the squat?
Speaking of damage due to squats, I have seen a gross pic of a body builder who had his entire stomach rupture out of his anus through his body suit. You can google it but its very gross so dunt if you cant stand that kind of thing.

This post has been edited by beatlesalbum: Nov 3 2008, 06:14 PM

Rep ranges between 5-8. Sets between 4-6. Two major compound exercises a day. 4 times a week training. Controlled food intake.

5-8 rep ranges maintains good posture but still taxes the muscles and CNS. As you get heavier, go for up to 5 reps.
Multiple sets keeps you fresh for each set and when it's broken down this way, your body gets to learn the movement more efficiently. The key to being better at something, is to keep doing it.
4x a week ensures you have sufficient training and sufficient rest.
Controlled food intake's because he's an endo, and too much food and they gain too much fat. The liquid diet is great here, but I'm not so sure about how the liquid diet works for strength gains. I'm sure it's okay, but only till a certain level.



Scapular pre-hab work. Google. Find De Franco's article for scapular work.
The dumbbell can be your good friend.
Also stretching.

yes

Ask him to check the video of Tom Platz doing doing 23 reps with 500LBS of squats.



Ask him to check the video of Jose Postigo



There may be a day that your knee gives up on you.

But with training the squats, you prolong that from happening. And if you listen to your body, and as you age, you reduce the weights and train to maintain your fitness levels, you're quite safe. Do not "brake" in the middle of the squat. Use your body's own stretch reflex that comes from the hips and hamstrings and glutes to get up. That's why I say, squat deep.

If you DO feel your knee giving issues, take glucosamine and fish oil. Jogging, spoils your knee. THat's true.
But joggers knees will still be healthy and strong for a longer time than a person that's sedentary..


You mean this?




Dive bomb squatting, is when someone lowers themselves way too fast, and often causes a shift in the ankle positioning as well as rounding of the lower back. When your ankle repositions itself without a conscious control, you may dislocate the knee. This is especially rampant in wide stance, deep squatting, but I can't think of too many people that do wide stance deep squats.

The proper way of squatting, which has been working fine for many weightlifting teams around the world, is a 1.5 second descend and explosive squat up. The rules of Olympic squatting is, go deep, back arched or straight, sit between your legs (this takes forever to explain, I'm not going to do that) hips take the bulk of the weight. AND KNEES, GO IN FRONT OF YOUR STUPID TOES!

http://drsquat.com/knowledge-base <--find his article about squatting and tell those people that ask you to squat with your knees behind the toes to shut up. What? You want to live your life doing good morning squats? Go ahead. Have an imbalanced muscular development especially with your quads being underdeveloped. Then risk having injuries when your body can take more weight but your quads become a weakness. And THAT'S when you get knee injuries.

Thanks for the dtetails pizzaboy.

good info Pizzaboy. you got many good links

Actually I think I've been lifting weight for half year but rarely gain any progress due to poor diet and lack of consistency and motivation because of insufficient equipments ( FYI I didn't join a gym before this, just thinking to join gym because holiday is around ) ...

I'm wondering if high intensity low volume suits me ? Is it better for ganing strength and muscle ?

As a beginner, ANYTHING will suit you.

Heck the first time I started squatting, I squatted 50KGx4x10 ( I still rmbr!) High reps they say are for hypertrophy and not strength gains, but I still got stronger.
In two weeks, I was squatting 65KG

At the beginning, you're not getting stronger (so to speak) It's your muscles getting smarter at a particular movement so it becomes more efficient. When you get to a certain level, this is when you choose to go either high rep for added muscle mass or low rep for added neuromuscular efficiency, more myofibrillar hypertrophy.