QUOTE(XmT @ Mar 20 2009, 03:34 PM)
yah, doing workout hard doesn't mean we can
pigging out
moderation is still the key
i have two pieces of fruit everyday, and i can't take more than that, otherwise i'll be too full for other meal, lol
I think you mean "Pig Out"? It's kinda weird that you only take two fruits a day....I think you're not training hard enough
QUOTE(Neek @ Mar 21 2009, 01:17 AM)
Yo pizza, do u still do front squats?
any tips on performing front squats better?
and how to get front squat weightage up?
Still do it three times a week. Two max strength sessions. One more power/speed/explosive session with emphasis at the top drive to assist my clean recovery.
Trying to front squat 180KG's by December. Rawr! Another 30KG'S more!
If you mean better....then I guess the few cues are;
1. Keep chest really high up
2. Use a "clean grip" and push your elbows as high as you possibly can
3. Contract your thighs at the top and keep it contracted all the way down.
4. At the lowest point, explode powerfully upwards.
PS: I'm not going to answer what a clean grip is, but I reckon you know what it is. Let's just call it weightlifters grip.
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Weightage Up:
1. Work to your "Day max" (Day Max=Maximum you can do for that day). It could be a 1RM,2RM,3RM
2. If it's a day 1RM, you could try hitting a few more singles at that weight. Maybe 4-5 sets of singles. Same works with the other rep ranges.
3. My max strength session usually looks like this;
20KG x 6-10
40KG x 5
60KG x 4
80KG x 3
100KG x 3
110KG x 3
120KG x 3
130KG x 3
140KG x 2
145KG x 1
150KG x 1
This is the important part
I choose either 120-130-140KG's to squat for the next few important sets. IF I feel like shit, I'll go 120KG. Sometimes even 110KG.
If I feel good, I'll take a higher weight. Lets say I've an average day. I'll do;
130KG x 5 x 3-4 reps
Here's the biggest thing you need to know about getting stronger in squats. And in almost every other compound exercise. The reps and sets. DO NOT matter. Now don't scream at me and say "The squatting gods said this that and that" I'm not even going to elaborate on this. Too many people will have different views. But let me just say, if you want to increase your numbers, you should INCREASE the numbers. If you can't increase the numbers, maintain the weight and keep banging out the repetitions and sets. If you could do 4 last week, and 5 this week, you've improved. Dont' be too caught up in high rep low rep bull.
Mar 20 2009, 09:58 AM
Quote
Actually 7 big banana a day will be stored to fat 
But in the end, if your are in a caloric deficit, you will lose weight 
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