QUOTE(shaunhsc @ Dec 23 2008, 05:57 PM)
Hie Dark,
I have a question. I have just started gyming a few months back. My first 2 months was more of 5x5 strength prog which consist alot of squats. At that time i was just squating 30kg as there were no squat racks. Im almost certain my form was okie.
Anyway somehow i developed a stiff lower back. It hurts when i bend backwards or if i reach down to tie my shoe lace. It get lossen if i turn my waist for a while. Somehow it was tolerable and forgotten.
When i was doing abs today, which normally consist of crunches and reverse crunches. i decided to had a go at decline crunch. i got 2 reps up and my back had enough. It's that bad.
It has been bugging me for over a month now.
Any thoughts? Tq in advance.
Get it checked. That's all I can say because none of us are there to see you in person. However, in the future it will help if you get a video of your squat form and post in here so we can give you pointers.
QUOTE(Diiimn @ Dec 24 2008, 10:12 PM)
How u afford ur milk 400ml everyday which sometimes maybe twice a day on workout days. U buy the 1.5l milk carton and finish it in 2 days? Or u buy fernleaf big tin powder milk form so cheaper.
So how much u spend on milk a week or a month?
What's the use of the milk?
What's ur non workout days diet.
This is just as little meat as nasi lemak, less than 100g?
I pack of HL per day. Not that expensive. And nowadays my preworkout consists of a scoop of whey and 4-6 tablespoons of oats taken an hour preworkout.
I think it's pretty obvious what the use of milk is. Protein and good calories. I can't take any other brand of milk except HL due to very very bad lactose intolerance.
QUOTE(badigol86 @ Dec 26 2008, 05:36 PM)
hi dark,
just curious for a freshie wat is the best gym routine?.... ^^
A lot of people would tell you Rippetoe's and i won't disagree with them. However, I also highly recommend High Volume Training which is also great for beginners, I have experimented with 2 beginner trainees and they have shown amazing progress with strength and size too.
QUOTE(yongbn @ Dec 28 2008, 07:59 PM)
Thanks for your detailed workout plan, dark. Well done and keep up the good work!
Thank you. =)
QUOTE(JustForFun @ Dec 28 2008, 08:02 PM)
I guess most of us here start off with Rippetoe program .. but you can do anything as you like.
Yeah, it's a matter of personal choice and goals.
QUOTE(yongbn @ Dec 28 2008, 08:30 PM)
Hello badigol86,
Here are some points that I would like to share with you. Hope this would help:
1) Split major muscles group or body parts into different session, i.e Chest, Back, Shoulders, and Legs. For each body part, perform at least 3 to 4 different exercises
2) In each exercise, perform 3 to 4 sets with reps ranging from 8 to 12, depending on the variation of weights, i.e Biceps Curls: Set#1 - 2.5kgx12reps, Set#2 - 5kgx10reps, Set#3 - 7.5kgx8reps, and Set#4 - 10kgx6reps
3) Take a rest of 1 to 1 1/2 mins in between sets
4) You can mix the training for smaller muscles group into each session, i.e Chest + Biceps, and Back + Triceps, Shoulders + Calves
5) For abs exercise, you may start of each of your training session with crunches and sit-ups
6) Start of your routine with lighter weights. Avoid over-training yourself to avoid injury. Train under the correct form is very crucial
7) If possible, get a partner to train along with you, and if he/she has some basic knowledge on workout, that would be even better! Motivation and support plays an important role as well
8) Slot in some cardio exercises to improve your flexibility and endurance
9) Last but not least, adhere to a balance and healthy diet plan. Take rest and have enough sleep for muscle recovery
No arguments here. Very good post and advice.
2) I'm not a fan of pyramiding. =P After warm up sets i go with the heaviest weight and gradually reduce but it's my personal preference. It's not right or wrong.
8) I hate cardio. Haha, but it's definitely good to supplement your training with some. I'm just too lazy to do it.
QUOTE(badigol86 @ Dec 30 2008, 04:18 AM)
thx yongbn for that advice...4 now i still doing lot of cardio just to gain some stamina...one more question is it important for me to get some supplement nutrition like protein shake or creatine for now n is't posible to gain lose weight and gain muscles at the same time??? FYI my w=95kg, h=178cm
Supplements are called supplements for a reason. They are there to supplement a healthy diet. If you cannot even get proper food in the first place, supplements are useless. If you can afford to have the time and cash to eat loads of natural foods as your source of protein, maybe supplements aren't necessary but they do help. Whey and creatine are all you need. Plus a good multivitamin and some fish oil.
You can gain muscle and lose fat at the same time but it's extremely difficult unless you're very familiar with your body and it takes years of experimentation to get it right.
QUOTE(Beachkid @ Dec 30 2008, 05:44 AM)
Hi Darklight, sorry for the PM on workout I did not see this post tag.
Yeah as I was wondering, the 5x5 regime boosts the strength and size of a person but there are some contradictory views that state strength does not always equal size, which is true. So I'm asking if the 5x5 regime gives you more strength than size? or do those two follow up equally?
Thanks.
Strength does not always equal size. The strength size graph is never linear. Sometimes a trainee would experience steady strength gains with no increase in size then all of a sudden it would be accompanied by size surges. First of all when you start out weightlifting for the first time, you prime your central nervous system towards the lifts. Then after the 3rd or 4th week, when you get used to the groove of the weightlifting movements, the muscles will be able to handle a lot more load and max hypertrophy occurs.
5 x 5 is an excellent program, i have made decent size and strength gains from it but like all programs, it is a template. You cannot use if forever, a program which you custom make yourself is the best, 5 x 5 is to guide you towards it.
QUOTE(yongbn @ Dec 30 2008, 11:10 AM)
You are welcome, badigol86. I would say it is not necessary to take supplement nutritions as of now since that you are still new. Hit the gym more often first and as you get used to the momentum, and you can see some effects on your muscles (growing), perhaps you can opt for supplements. You may increase your carbs and protein intake a little bit during pre/post workout period. I think that is sufficient for newbies. Protein and creatine will come into play if you do workout a lot for better/quicker muscle recovery and for greater strength, respectively. If you take them and do not really go to the gym that much, then it will be useless.
Depends on your goals actually. To lose more fat, you need to do more cardio. To gain more lean muscles and strength, you need to workout. Not to be forgotten your food intake and rest as well. You can share with us your exercise & training plan and we will see if there is any improvement can be made.
Well said.
Dec 17 2008, 01:55 PM
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