Yeah, was bored. Needed something for a change.

JustForFun gave you a good link there. If you still have probs, let me know, I guess i'll have to take an instructional vid for you.

Good link mate. I do my wide grip pulldowns suppinated though.

Arms 20th December 2008
Time taken: 55 mins (lone ranger)

Superset style
Dumbell overhead triceps extension
Warm up
40lbs x 12
40lbs x 12

Work sets
80lbs x 10
70lbs x 12
70lbs x 10
60lbs x 12

EZ Bar preacher curls
Warm up
30lbs x 10
30lbs x 10

Work sets
60lbs x 10
60lbs x 10
55lbs x 10
50lbs x 10

Concentration curls
30lbs x 12
30lbs x 8 dropset to 25lbs x 4
25lbs x 8 dropset to 15lbs x 4

Tricep pushdown
55kg x 10
50kg x 12
50kbs x 13

Overhead cable curl
30lbs x 12
30lbs x 10
20lbs x 12

Dip machine
17 plates x 15
Full stack x 12
Full stack x 12

supinated means palm facing up?don't is cause a problem to wrist?



dont really got this
got push motion involve in pull down?


well, i have 1 doubt, should i squeeze my shoulder blade all the time? i found that it fatigue my trap alot

That is one hell of a great link. Very detailed. Thank you! Will try it out on Tuesday!

Yes supinate means palm facing up ... but mine is really not facing up, I hold the bar mostly with my fingers while the palm facing the front ( palm facing the front is the right way ), I found that that way works for me because you cannot pull with your fingers, it will force your lats into work.

However, if I grip the bar fully with the palm slanting, facing towards the ground then it will involve your arm. Your form will go worse if the weight is too heavy til the extent that you pull the bar down with your arms then you push it down further.

And I don't think wide grip pulldown will involve your shoulder blade much. For me, I keep my arms in shape, pull down the bar with my lats, try your best not to work your arms, arms onlu work as the tyres, lats as the motor. If you do it right you'll feel the burn hehe especially if you're doing HVT.

This post has been edited by JustForFun: Dec 22 2008, 08:04 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.

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?

hi dark,

just curious for a freshie wat is the best gym routine?.... ^^

Thanks for your detailed workout plan, dark. Well done and keep up the good work!

I guess most of us here start off with Rippetoe program .. but you can do anything as you like.

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 crutial

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

thx yongbn for that advice...4 now i still doing lot of kardio just to gain some stamina...one more question is it important for me to get some supplement nutritions 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

This post has been edited by badigol86: Dec 30 2008, 04:37 AM

To all, I apologize for not updating. I had a Christmas week off from working out. =P Too many cheat meals. I HAVE to go back to dieting strictly omg!

Anyway I'll answer your questions ASAP. Kinda sleepy now.

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.

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.

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.

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.

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.

Thank you. =)

Yeah, it's a matter of personal choice and goals.

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.

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.

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.

Well said.

Hello darklight,

I'm on rippetoes & slowly getting used to the 3x workout cos las time i do 4x per week. I find that i do squats 3x every week but other parts only 3x / 2 weeks. B'cos of this i think my legs are progressing well but i'm not satisfied with my shoulders.

Should i do rippetoe's 4x per week instead ? Or stick strictly to rippetoe for the time being ? Whats the difference between HVT and rippetoe ?

Thanks.

You can continue doing Rippetoe but try to pick up the intermediate Rippetoe program. The Rippetoe was designed for strength gain especially for new starter while HVT is more focused on achieving hypertrophy that is to put size gain on top priority

Either way I think you can make a workout plan for yourself ... depending on your goals.

JustForFun answered your question below. HVT is for size more than strength but it doesn't mean you won't get strong on it.

What's ur non workout days diet?

No, I mean the hl milk is it used as casein, slow releasing protein or sth.

Do u get very bad smell of fart if u take 8 eggs or 10 eggs, how u deal wif it. Do u eat 'em often or do u take whey most of da time.