That is NOWHERE near a strength workout

I think you are doing too light and too little. I am curious on whether is it difficult for u to complete your entire workout? Well, I do not know how strong you are but your weights used are a bit too light. However, I am no one to judge on that too.

Just my 2 cents la, I think it is a bit too light. My definition of workout is really working out where I really have to use strength to complete it. How do I know if i did workout? I will feel the soreness and muscle tightening after the workout and sometimes the sore can last for a few days.

I THINK a lot of people are working out the wrong way ( I may not be right), they are exercising instead of working out. Eg, I used to workout by doing pushups, but I dont do it now as my body weight is not sufficient to "trigger" the muscles and I call the pushups cardio exercises haha. (well, unless u are doing some 100 reps of pushups). Some of them are not even growing and it is not the food they take, but it is the effort and how hard they push. If you dont push, u wont gain.

I am not trying to flame.....2 cents worth..

I think this is a good article, and I planned my workout based on this fellow Armin "biggest arms" Scholz

"Do not focus on the weights you will lift, they do not matter. Instead your goal should be to pump up your arms to a point where they are so saturated with blood that they have temporarily lost all flexibility and you can’t even reach for the back of your head anymore."<--- this is what happens after my workout

[/quote]

This post has been edited by Sp00kY: Jul 22 2008, 04:01 PM

yeah, thanks for the talk,it's helps

yap, it might be to too light for others, BUT i am just a beginner, as you can see i am slowly adding more poundage

and yeah, every of my workout did made me feel the soreness after the workout and sore for few days
and i having a bad form of few workout, so i don''t wanna put heavy weight until i got a good form

and i done it at Home, i dont feel like going to gym,

more comment is welcomed

This post has been edited by yeah_guyz: Jul 22 2008, 04:10 PM

hmm, i dont feel that. in fact, i never try stretching my arms after i workout to see if they can touch each other. but most of the time, after an intense workout, my muscles are like pulling each other, very tight. it's very obvious for arms, especially biceps and forearm. i can feel that blood pumping into them and my elbow doesnt stay in straight if i dont force it to become straight. for quads, abs, traps, shoulder they feel like burning for a short period.

Take pictures of yourself to track if you are growing or not. That is the best way to see if the effect of your workout. If you don't see any changes then you should do something:). Just keep your training as long as you know what you are doing. It is good that you are increasing the weights. Yeah, it is very important to workout at a good and correct form. If you dont, you might train it the wrong way the worst if you injured yourself. Keep testing and trying to find something that suits you. I tried full-body workout but I don't really like it:). Good luck mate...

I like that feeling.....hard muscles... hahah..

If your goal is really strength than you have to ignore this. thats why its important to periodize, if you're new to training than there's a high chance you'll mess things up and achieve little if you try to train for two goals at once. Unless you really understand the science behind it, diet and training etc etc, best you focus on one first.

and my point was never based on your poundages. its more on your workload and choice of exercises
but if all of it is performed at home than i guess that explains it

If you wanna get a better idea for your training try reading Maximum strength by Eric Cressey, i got it at borders, it's simplified so beginners can understand it

This post has been edited by JIB-89: Jul 22 2008, 05:03 PM

Week 2, Day 8
Tuesday, 2008 July 22

Rest day

Diet

2pm: Brunch
A cup of coffee
3 hard-boiled egg
Oatmeal
An apple

6pm: Tea
A cup of milk
Apple

7.45pm Dinner
Fried Kuey Teow
Fried Chicken Breast
Teh Ice

12.30am: Supper
A cup of HL milk
Biscuit

Thanks Jib,

btw, can you elaborate more on "periodize"?
Besides, what are the difference between strength and muscle training?
Yeah I am new....

periodize meaning you set periods to focus at one goals. meaning you could focus on bulking this month and cutting the next, then strength rather than achieve all at once

BB is what you would call "muscle training" with hypertrophy as the main focus, strength would be the by product
programs like westside is strength, hypertrophy comes as a by product, most of them focus on lifting your absolute max within ranges from 1-3 reps

Obviously if you're just trying to get stronger, you'll have better progress with routines like westside

There was a course offered in Tennessee Tech University that had a whole semester touching on the concepts of periodization. It explained about the benefits of periodization compared to congjugate training, how it works and why it works, is it better in comparison to work on two things or just one at a time, how muscle fibers are connected and god knows what other schmalongey

Here I shall simplify the entire semester of reading that I still sometimes can't understand a thing of two.

Periodization - Simply doing one thing at a time.

Period 1:To increase your work capacity so you can endure the harsh trainings of weightlifting or strongman.
Period 2:To increase your muscle/hypertrophy via the participation of compound bodybuilding routines to hit a particular weight
Period 3:To increase strength via compound movements but in a differing rep range, % calculation
Period 4:To increase speed and explosiveness via more plyometric based training
Period 5:To peak, maximizing 1RM training if in weightlifting. Or peak in endurance/strength based training for strongman

Extra elaboration, PAY ME! Nah, you don't need to know anymore, other than that it's more for trainers and coaches to understand. After this things can get REALLY complex.

How the fcuk do I know all this!???? ArghH! I need to get a life.......

blur liao~ haha

basically it means like, during one period, you train for strength, one period train for speed, then one period train for some mass...

one period lasts maybe 3-6 months like that.....train one thing at a time.

Want strength? Go on westside. its fun

the soreness of my biceps still killing me after monday's workout

i have a doubt, if certain part of our muscle still sore, shall we train? or take a rest?
eg,
monday concerntration biceps curl
Tuesday Rest
Wednesday biceps still sore, shall i train or rest?





from what i read, stretching after workout do help in muscle growing


yeah, for sure i know what i am doing now i am on the form learning phase, should get the form right before i go further...more set, more weight blabla


i thought that any workout that being the use of gravity or elastic/hydraulic forces to oppose muscle contraction called as Strength workout?
correct me if i'm wrong




you got a good memory

This post has been edited by yeah_guyz: Jul 23 2008, 04:21 PM

hmmm how should i put it, the strength gains you get when you follow a proper strength program compared to a BB program is huge
kinda like how you'll get more results with weights rather than push ups
If you follow that definition than weekend warriors who do push ups ocassionally are also on "strength programs" but theres a huge gap between guys who just do pushups everyday and athletes who are really training for strength

Week 2, Day 10
Wednesday, 2008 July 23

Strength Workout

Warm-up
5min robe jumping
Full Body Stretch

DB Deadlift
2x12x20kg(2x10kg)

Alternating Shoulder Press
1x20x14kg(2x7kg)
1x18x18kg(2x9kg)

Lateral Raise
1x12x12kg(2x6kg)
1x12x10kg(2x5kg)

DB Squat
1x5x20kg
2x12x14kg

DB Lunges
2x20x14kg

DB Press
3x12x20kg(2x10kg)

Triceps Overhead Press
3x12x5kg

Cross-knee Crunch
2x20

Quarter sit-up
2x12

Plank
1x1min

Warm-down
Full body Stretch



Diet

1.30pm: Brunch
A cup of coffee
WW Sandwich

4.15pm: Tea
Oat biscuit

5.25pm: Pre-workout
A cup of HL milk
Oatmeal

6pm: Strength workout

8pm: Dinner
A cup of HL milk
Broccoli
Peppers
WW Sandwish
3 Half-boiled egg

10pm: Tea
Ice Lemon Tea

1am: Supper
A cup of milk

Have you ever thought of putting more variety in your training, since you're training at home? Perhaps a gas tank to do overhead squats, carrying the tank from A-B, pushing and pulling cars or hanging off the balcony and trying to pull yourself back up?

I used to do a few of those nonsense to push my training when I got bored and guess what, it worked miles better than all those dumbbells (i still have them 10KG dumbbells)

haha, gas tank, if i did so, i will be killed by my housemate
but that is a good idea

i only have 2 dumbell with me now, 10kg and 15kg, both is adjustable plate.
my squat is still weak, max i think around 20kg with 10rep

i am thinking to buy a barbell, been using DB to deadlift...it's annoying....the plate disturbing my movement
last time i saw carefour selling around RM80-90

Where do u live? Join a gym~ alto i prefer working out at home, but there are more varieties in the gym and i do not have to be afraid that i might break my parquet at home .
anyway, go get more plates rather than a barbell for now...you can try deadlift by putting the db besides ur legs if i`m not wrong.

This post has been edited by Sp00kY: Jul 24 2008, 05:54 PM

Week 2, Day 11
Thrusday, 2008 July 24

Swiming Workout

1x200 warm up

4x100 driling

2x100 swimming

Total distance: 800m




Diet

10.00 Breakfast
3 half boiled egg
WW sandwish
A cup of coffee

1.15pm: Brunch
Bracolli
Lemon Roasted Chicken Breast
Cabbage

3.15pm: Tea
Oatmeal

4.30pm: Tea
Carrot
A cup of milk

6.30pm: Swimming workout

7.30pm: Tea
Apple

8.15pm: Dinner
Lemon Roasted Chicken
PB WW Bread

9.15pm: Tea
A cup of milk

11pm: Supper
2 half boiled egg


deadlift besides leg? just like lunge? can meh?

This post has been edited by yeah_guyz: Jul 26 2008, 01:45 AM