wah jamis so rajin
with the journal though
i like gym but so malas with journal

gironda neck press. very risky thing to do. do it wrong you screw your shoulders upside down. stick to the basics until you are good enough to listen to your body.

My grip usually around 6-8 inches which my ring finger willbe on the line. Yeah, the motion will looks weird if going for closer grip.  (got to ask king how he did his close grip bench hehe)

I just read it from the magazine, but i think if training for the inner and outter part of the pac the best still dumbell press.

I agree with you, I felt that DB press is much harder than bench. i can bench much more than DB....maybe i am just weird...

Q: You recommend whole eggs as an excellent food source. I was always under the impression that they will increase my cholesterol levels. Is that true?

A: Here's some personal information to prove a point. I recently had some blood work done and my cholesterol reading was 3.84 mmol/L (the average range is 3.60 - 5.20 mmol/L.) Why am I telling you this? Because I eat half a dozen WHOLE eggs every morning and have been doing this for quite awhile. As a matter of fact, I advocate organic free range whole eggs to everyone as an excellent food source (particularly for breakfast as the high amounts of tyrosine will make you more alert and coherent.) But the common response is: "Oh, I can't do that ... I have to be careful with my cholesterol." EGGS WILL NOT RAISE YOUR CHOLESTEROL!!! Incidently, my fasting glucose read 4.5 mmol/L (the average range is 3.8 - 6.0 mmol/L.) This is the real culprit for high cholesterol because high glucose levels will increase cholesterol via the insuligenic response. There is no direct relationship between dietary cholesterol and serum cholesterol.* In the healthy body, the liver produces about 80 percent of all cholesterol; the other 20 percent comes from your diet. Again, I must reiterate that it is the sugars/starches in your diet (and this includes all that refined, processed "junk" that I preach to stay clear of) that will cause a surge in cholesterol. Whole eggs, as mentioned in the previous newsletter, can actually lower cholesterol levels because the lecithin contained within the yolk will facilitate bile production in the liver which in turn emulsifies fat/cholesterol. And, as far as the concern of Salmonella poisoning with regular consumption of eggs, of course, cooking/boiling eggs is important (never eat raw eggs!) But, did you know that by simply placing an egg under hot running water for 1 minute is enough to kill the Salmonella bacteria. So, forget the nonsense about eggs raising your cholesterol levels and make this a staple in your diet.

yah.. those oats, i was suspecting that it was the culprit AND IT IS HIM, hehe i think i gona change one of my whey+oat to lettuce+chicken+brocolli (tapau to comp), and 10 eggs 1 yoke for prebed. wat do u think?

I think, you've a misconception of yolk being bad.

Understand this simple thing, I'm not going to go technical.

The cholesterol issue you worry so much about, doesn't come from the yolks. Just eat the yolks, that's the thing that's going to help you with your lifting. Don't ask me why, it's extremely complex. If you really want to read, Charles Poliquin has an article about carbohydrates, cholesterol and fat combo optimization to maximize fat burning and muscle building.

Just so you know, if you don't have cholesterol, you can forget about having your muscles recover.

From http://www.bodyessence.ca/Pages/Main/q+a.html

Sweet, now i get the idea and save lots of cost as well, i was eatting like 10eggs a day and throw the rest of the 7 yolks away. Now i think i gona start with 6 whole eggs in the morning..

How about another 6 whole eggs for pre bed?

tats mean i got to cut some sets for reps OR cut down some weight for reps ?

your chest and tricep day, its more of an ego training than muscle training. nobody does 3 reps on skullcrushers la dude, nobody does rope pushdown with 3 reps. keep the ego out of the gym. lower down your weights, concentrate on your form, feel the burn.

You gotta understand the purpose of isolation and compound movements and why compounds works even with extremely low reps.

The muscle stimulation with low reps, heavy weights compounds are still enormous because you're able to use more than one muscle group to do a particular work.

With isolation....how much muscle can you recruit if the weights are just way too heavy? And your reps are too little?

So, just increase your reps with isolation/accessory exercises.

Looks like you guys are hardcore gym-goers . So i wud like some advice . I juz started gym and was told to have this type of diet and protein. Here goes :

-Diet-
-Workout day-
B/fast - 5 Eggwhites 2 Yorks + 1 slice wholemeal bread
Lunch - Rice + Chicken/Fish + Vege
Tea    - A banana or an apple
Pre-workout protein drink  ( CN Pure Whey )
Post-workout protein drink (        ||            )
Dinner - Small amount of rice + Chicken/Fish + Vege
B4 bed - 5 Eggwhites 1 York

-Non-workout day-
Everything minus pre-post protein drink

Good ? And how long does it actually take to see clear results for ABs/Chest . Juz want those abs/chest of actors xD
I workout 4-5 times a week ; 2/3 days , rest a day , 2 days.
Been going for almost amonth now but still cant see any clear results LOL . Any advice ?
I'm middle-sized , 67kg , 172cm .

Hi kenshin, the answer is very broad. Since thats ur goal, i would advice u to go for bulking first, thats mean u got to eat alot. However, make sure that you eat clean. What i mean is that, try to cut down those high carbs stuff. For me i prefer high fat and high protein but low carbs diet which reduce the chances of putting on too much excessive fat.

Aite, ur diet :
- Breakfast - the amount of the protein that u r taking is fine but the amount of food is not enuf for u to bulk up, try to add in another slice of wholemeal bread and 1 table spoon of peanut butter. Did you forget about ur micro ??? (fish oil, multi vits, vit c ...etc)

lunch - is fine... if u can prefer it by urself, try to cut out the rice... else leave it this way

Tea - u need some protein here, dont use banana, may be some cheese and combine wif some other protein stuff

Pre-workout - dude, u really got to pay attention on this, preworkout meal imo is the time that u can consume carbs but preferably low GI carbs such as OAT. drinking whey during this time is kind of..... not very wise, i would suggest u to go for meat, Milk or anything tat u can think of to made up of 25g+ protein and 50-70g of carbs.

Post- workout - add in 2 table spoon of dextrose (or glucolin) -stimulate insulin spike(google for more infor).

Dinner - for me i will cut down the rice thou, those thing really make me looks like a boar. Else it is fine.

Supper - good enuf.

p/s: make sure all ur meals has an 3 hours interval in between.
I dunno which workout u r doing but however a month is too short to see a clear or massive result, else everybody in this forum will be like ronnie coleman. take a pic of urself now and train for 6 month, by the time u will see some better result instead. Start a journal and keep track on the exercise u do. For exercises and on how to grow may be u can refer to the heal& fitness' sticky.