My diet. I don't like cardio. But then nowadays I rest like 30-45 secs between my sets. The moment my partner finishes his sets, it's my turn.

darklight79...where r u from?melaka...can couch me?

darklight...
i have this muscle ache for days..
i love the pain if it only last for 1 day
but lately this muscle ache last for more than 3 days...
do u think im overtraining?

erk...sorry bro..actually wjhat is a supersets? supernoob here huhuh

darklight, totally valid question here, what do you do for a living?

I'd like to know because this question comes in two parts. How do you sustain your 'bodybuilding' lifestyle (which is quite perfectionist) with your job?

This post has been edited by mofonyx: Oct 10 2008, 06:42 AM

he's a medical student

still studying? or doing housemanship already?

hospital food sucks, how to keep the diet going?

This doctor is huge

Hey darklight, spotted you a few times at ftz =P hahaha could you give a site or two on where you get your reference bout diets and weight lifting articles? Wanna get my shiet in order haha

What supplement are you using ?

Hey darklight
i have a question.
u see i have lost 37kg of fats.from 120kg to currently weighing 84kg now..
my bodyfat is 15.1% and i am 6 foot 2 inch tall
my problem is that i have a lot of excess skin on the upper body part.
i've been doing a lot of weights on chest and abs but it doesn't have an effect at all..
for the chest part i could see my PEC is growing but the lower chest are flabby.

my questions is.should i go for a surgery to remove the excess skin? or should i just stick with the weight routine?

thanks =)!

Stick with it ... Strictly control your diet ... Just wait since you can't spot reduce your fat.

hey 0701k60230
how u lost ur bf% until tat low?
wanna know la
my bf%21 le
so sad la
by the way, my wieght 77kg 178cm

i see.alright then.do you recommend on supplements like amino acids,creatine and whey protein?

---

Added on November 12, 2008, 10:12 amoh a combination of cardio + bodyweight training like squats, push up(a lot of variation), pull up, crunch
and of course monitor your diet.
my goal is to achieve a single digit body fat % so yeah im going to con't with my current routine..


This post has been edited by 0701k60230: Nov 12 2008, 10:12 AM

Do keep in mind that prolong period of caloric deficit will hamper the production of hormones such as testosterone and GH.

sorry define "prolong period of caloric deficit"?

wow heavy dude

Ok la. It's been so long since I've updated. =D Might as well do so again. Sorry for the long absence from this section. Grew a lil' bored. Let the new questions begin.
I'm still sticking to the split on page 1.

Let me give you a few updates. As you all know, I am a firm advocate of HVT (High Volume Training) and it has proven to be extremely effective. I now have 2 training partners. One which i have been training for 2 months. Under me, he has put on 10kgs of solid muscle mass. From dumbell pressing just the 20 pounders, he's now hitting the 70's and almost squatting a 100kgs.

The new guy which is my latest training partner is this tall skinny guy. He couldn't even press the 20's for reps and now it's been 3 weeks and he's handling the 50's. That's a 2 fold increase in strength I'd say.

I may not be an elite world class expert but I can humbly say I know my shit when it comes to training people here and the progress of my 2 partners are evidence of my statement. And I'm pretty glad to see some members have benefitted from my info on the boards as well as from my journal. To those of you giving great advice, respect. (you know who you are)

To some of you who have overblown egos and are still giving crappy advice and without progress pics to prove how much you've improved and how much you claim you're lifting but are spewing out advice like bad diarrhea, strutting around H & F acting like a know-it-all and are causing new members to get injured due to your training instructions, go fuk yourselves (you know who you are), because i have been getting several PM's from new members about the amount of confusion you're giving them.

Lastly, it does my heart good to see our beloved resident mod Malaysianpotato still active in H & F. You do this section a great honour. Cheers.

My training has evolved a lot since my very first workout with HVT. The weight you are lifting means shit if your form is not correct, period. Volume works, just because you are not lifting as heavy as a powerlifter does not mean that you aren't strong at all. I stand by my lifting videos. Form first, then increase poundage later.

You do not necessarily have to do a full ATG squat to build impressive quads. Smith machine squats do not suck, they are an awesome exercise. The less rest you have in between sets, the more intense your workout, intensity = more work done in less time. Even with 2 other partners, we finish our chest workout which comprises of 4 exercises, 4 sets each making it a total of 16 sets in less than an hour. You can imagine how fast we move in between sets.

Chest Monday 24 November
Workout time with 2 partners : 55 mins

Flat barbell bench press (bear in mind I RARELY do this exercise, I prefer the Smith machine or dumbells)
Warm up
135 lbs x 20
135 lbs x 20

Work sets
225lbs x 10
245lbs x 8
200lbs x 8
185lbs x 20

Smith machine incline bench press
185lbs x 8
185lbs x 8
155lbs x 15 (partials)
135lbs x 20 (partials)

High incline dumbell bench press
50's x 11
50's x 10
45's x 12
40's x 18

Cable crossovers
70lb x 10
50lb x 12
40lb x 15
40lb x 20

Does something like xxx workout suits only endo and yyy workout suits only ecto exist ? I mean not equally effective for everyone.

This post has been edited by JustForFun: Nov 25 2008, 09:08 AM

Yes and no. There's no clear cut answer. You need to experiment on what works for you but I believe that an exercise program consisting of sets of all rep ranges are most beneficial for any trainee, especially if they're unsure of their composition of muscle fiber type. Which is why me and my training partners utilize rep ranges of 3 - 15, sometimes even 20. That way all muscle fibers are targeted.

I used to believe that only programs like Rippetoe were the best for beginners who were starting out but the results of my experiments with High Volume Training on my training partners who just started out are staggering! In just 3-4 weeks, they've gained double the strength on some of their lifts and we're talking about high repping those poundages.