u can do dumbbell squat
http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
u r so young, so always choose exercises that u can perform safely.

good point, i scared squat stunt my growth, so i dnt want do too intense.
Still want to grow taller

Added: does dumbbell squat train only the thight and legs, or train the tricep and bicep too? can tell me dumpbell squat train wat?

This post has been edited by raindrops: Jun 14 2008, 09:24 PM

weight training won't stunt ur growth, so no worry

squat target at Quadriceps (front thighs). for tricep & bicep, i think the effect is very low. but i think it does train ur grip strength.

weight 50.6 WTF DROP SO MUCH


FOOD LOG
breakfast 1scroop whey+1 banana
breakfast 2(10am) rice+fried chicken
lunch(1.40pm) beef nodles
5.30pm 1 scoop whey+banana
6pm workout
7pm 1.5scoop whey
8pm FATHER DAY DINNER!


WORKOUT
today mainly chest

3Piece CHest press
13+5+5+13+13+8

2 Piece chest press
10+8+4

Abs
sit up and leg up together+ 2.5kg weights
70+60+50

wtf i droping weight
Need to GAIN WEIGHT!

This one I say one (I'm open for debate) -->
The strength of a real man is his back -- shoulders, middle back, lats, lower back+abs. You can have the best chest in the world, but a lousy back means you can't carry heavy objects, you can't lift yourself up a tree, you can't throw a ball far, you're not as stable during football/basketball, you can't throw your body against your opponent around in the court...
Use a variation of squat. Or find a way to improvise lah. Like what I do in Leisure Mall. As long as you can find something to prop the bar up... you can do the squat. Just make sure you have someone teach you to do it the right way first.

Squats, deadlift, dips, push ups and pull ups. Compound exercises that send big signals/hormones to you body to grow. Heck, you may even grow taller due to these exercises (more growth hormones+rest+food = more growth lah).
---
Oi, mana itu workout routine? Post you whole routine lah.
E.g Day 1: xxx, yyy, zzz exercises; Day 2: aaa, bbb, ccc.
I'm interested to see what exercises you do.

i usually hear 'bout the traps playing a crucial part in sports that require strength, wrestling, powerlifting, martial arts etc etc t

Not in the pantskah? *runs away*

usually my rountine is day 1 chest+abs
day 2 dumbbell for tricep and bicep
day 3 chest+abs
day 4 dumbell again
day 5 chest+abs
day 6 maybe rest
day 7 rest

dumbell exercises done at home in my room

i train for nice body, not for strength or other thing.
when i get a nice physique, i then will try to maintain it, and start jogging.
I love jogging, but jogging makes me loss too much weight

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Added on June 15, 2008, 9:44 pmadded, looking at video on how to squat, i do pushups in the morning when wake up.

hmm, squating with dumbbell looks good

This post has been edited by raindrops: Jun 15 2008, 09:44 PM

when you're 50kg, eat whatver you see on sight, eat until you want to vomit, carbs is the best source for gaining weight it also helps on building up muscle, protein are to fix things up.

i have high metabolism rate, which means i burn fat before my body consumes it.
so every weight i gain is muscle mass,but my body burns protein fast too.

haiz, still eating like mad, when full,rest, and eat eat eat, drink water abit, rest, and eat eat eatLOLOLOL

must GROW FATTTTTTTTTTTTT i mean fit

as iamyuanwu said, the body did not have much stimulation to grow by just doing chest and arms.
and the worst part is the machines did not hit the stabilizer muscle, as the compound.

im using the same multi station b4, but i found my most gain with free weights

Chow

This post has been edited by bata: Jun 15 2008, 10:32 PM

And that too!
How can I miss that?!
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Eat more after you jog lah.

Like Bata said, chest arms and abs exercises ALONE are useless. I know because that's what I did for a year monday to friday. Total weight gain = 1.5kg in a year + a tiny wee bit of abs. Just bl00dy heck squat if you really want to grow (squat with body weight also can).
Here's a pretty good video for body weight squat (Crossfit calls it air squat):
http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov
Don't do the sissy push up, do kaulat push ups -- 4sec down, pause, explode up, squeeze the chest, repeat. Search Chris Comfort in Youtube for some kaulat push ups videos.

My personal hypothesis again (again, it's open for debate as it might be flawed) --> You want your front part (chest & abs) to grow, you've got to work your whole back too (row, deadlift, pull ups). Your back is always stronger than your front. You body is smart and won't allow your front to be too much stronger than the back. You strengthen the back, you front gets stronger too. Stronger normally means muscle growth for skinny people.

Lack of equipments, aye? Check out this web address that Pizzaboy posted in another thread: www.bwculture.com
I found another one called www.simplefit.org
---
Carbs? Build muscles? Oi, you sure or not?!
Carbs main function is energy (which can be stored as glycogen or fat). The only weight you gain is the carbs turning into glycogen & fat. Muscles are only built and maintained by protein (unless you're a cow/horse... can grow just by eating grass ).

wah, the video veri informative.
but why the music so funny

i like the "double mint" at the ending, maybe got girl want to do it with me?

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Added on June 16, 2008, 7:55 pmCurrent weight:50.9 DROPPED OH SHYTR

FOOD LOG
breakfast: 1 scoop whey+banana
breakfast 2:Chicken+ 2 plate rice
lunch rice+2chicken
before workout: 1 scoop whey banana
after workout 1 scoop whey
Dinner: 2 chicken chop

Worktout
(took the advice to learn squat)
look into mirror, than hard to get the right form >..<
squat 20

Compound execises( start easy XD)
Dips 8+6+5+3

chest:
3 Plates Chest press
12+10+8+10+8

Abs:
leg+body situp together+ 2.5weights
60+50+40+40

shoulder( YEs IM DOINg SHOulder! XD)
10X4

tried jogging after workout, DIED AFTER 15min jogging T_T

QUESTION: AM I TAKING TOO MUCH WHEY?
1 scoop of my whey is 30g
I weight 51kg
I take 4 scoop a day.
Too much?

PICS OF THE DAY

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Added on June 16, 2008, 10:04 pmdo u think is ok to go like this?

mon gym
tues jog
wed gym
thurs jog
friday gym
sat jog
sun rest



but jogging makes me skinny

Going to start trying to do deadlift and squat using the dumbbell in my room

This post has been edited by raindrops: Jun 16 2008, 10:17 PM

Generally agreed by all that...
1kg body weight would need 1g of protein for maintainence and growth (protein from food + supplements). Skinny bastards like us are recommended to take 1.5-2g of protein per kg body wt everyday to grow muscles.

Depending on how long and the intensity of your jog, I guess you'll need to up your energy intake and increase your protein too. Basically, eat more good stuff.

BTW, what shoulder exercise are you doing?
Oh yeah, remember to stretch a lot. Expecially if you have the butt wink during your squat. Ask a friend who knows how to squat to spot for you... spotting yourself in the mirror is OK OK only lah.

if you know why you jog in the first place


Chow

I limit my workout to 3 days a week and do not even dare to waste energy unnecessarily. You so brave go workout 6 days a week. Enough energy to grow meh?

shoulder pull down for my back and shoulder.

Damn MY THIGHS AND BUTT DAMN SAKIT NOW
i didnt strecth properly and yesteday do air squat infront of the mirror.
today no exercise for me
cause i like jogging
3 days a wekk?
I think u got a good point too.

i gues i gotta limit from jogging myself till i grow =.="

oic....you like to jog eh.
no problem you can continue to do what YOU like, but you must up the caloric intake to cope la


Chow

thats the problem, i already stuff food until my stomuch cannot tahan, and by the end of the day, i will either drop or gain max 0.1kg.

if i jog


And somemore the more exhasted i am, the less hungrier i am=.=

Apa la this body

i go workout 6 days a week
relax je...
the 3 day a week routine is a general rule
im blessed with extreme stamina but quite limited strength
so do whatever u think is best for ur bod
after 3-4 months, u should know ur body well enough

He needs to gain mass eh, almost 50% more (50kg to 75kg). 6 days/week with his diet will not do him good. If want to maintain the weight then workout 7 days a week also can relax la.