obviously, its also easier to hope to get 6 pack rather than doing

is it okay to do weight in the morning and then swim in the afternoon?
heard something like muscle wont grow if we do certain cardio after weight lifting..is that right?

guys, after August I won't be so regularly working out in gym anymore, probably 1 week only 2-3 days in campus gym only, what I am worrying is, will the achieved muscle strength diminish after a long time of idle?

last time got an instructor saying that after long time of inactivity, the muscle strength is still there but it takes around half month to fully recovered to the point before, is that true?

Damn, just noticed you uploaded a new video onto youtube. Scary weights!

muahaha... i was right there when darkie took the weights.
coz... i am the one who took the video.
muahaha... crazy siot. =.=
i barely can do a dumbell row with that weight. muahaha...

Hey just wanna ask, is it ok to take creatine without taking whey? Cuz creatine is cheaper and its the only thing I can afford for now. My protein intake from food is slightly above moderate I guess.

I'm not getting enough tho. Not reaching the 1g protein for 1lb weight yet. Moderate as in around 90g's- 100g's a day. Cuz most people opt for whey rather than creatine.

guys. i`ve changed my workout routines for 5 day per week.

leg
back
bicept
tricept
shoulders and traps

abs when i got some energy left on those five workout days.
i tried one bodypart per day so i could do an intense workout specially for that body part.

what do you guys think with this plan??
i`m not really sure that i got enough recovery time or not...
so.. i`m gonna need ur advise on tihs please.
btw, i`m taking on whey and creatine on post workout

owh. i forgot. i did chest with tricept.

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Added on June 2, 2009, 12:38 pm
i used to 3-4days workout but now i got a lot of free time i`m gonna change it to five days.

so i guest i`ll combined bicept and tricept..

leg
back
arms
chest
shoulders and traps.

2 days rest

While we're on the topic of routines, anyone care to take a look at mine and possibly give some suggestions where necessary?

Gym's closed on monday. So it's either cardio or rest.
Tuesday: Chest, biceps
Wednesday: Abs and I'm gonna start getting in HIIT or whatever helps to increase my stamina for my other sports.
Thursday: Shoulders
Friday: Legs
Saturday: Back, triceps
Sunday: Rest.

hai guys..

Just want to share a little bit la.. ever since i took 3 scoops of whey a day i can see my urine change a bit dark/concentrated and a bit frothy..

My body weight is 144 pound and my weight is 170cm.. usually i do workout for 1 1/2 - 2 hours, 3 times a week..

Any idea with this

Alright, will do. Actually took me a while to realize my previous routine was pretty screwed up before I came up with this.   

ok... ive tried the 

day1 gym
day2 gym
rest
day3 gym
day4 gym
rest
rest (optional)

it doesnt work...
few things i picked up 4 months into training seriously (for me)

ive been keeping my protein intake to a minimum 100g  per day. at least
for the past  week....
this has improved my recovery TROMENDOUSLY.....

... eveytime i tune my workout i learn more things about how i need to train.... currently my level is slightly above  beginer...
weights have increased slightly..technique..

benching technique definitely had some change..

3 muscle groups per day is too many.  i wana hit my muscles HARD and heavy so i am gonna reduce it to two...

doing so wil enable me to train constantly and still have time to recover...

tentative change of plan....

chest + triceps
legs + shoulders
back + biceps

per day only 6-8 exercises.....

another thing which i need to address is the time taken to finish my routine.... . gonna time myself next... updates at my page starting....... tomorrow

hmmm.. i see.. ... because i have been doing the chest + triceps combi fer a while now...i really feeel the pinch... every exercise subsequenty has reduced power to downright failure... (DUUUH)..

well ...i am still learning....

oh yea darkie..you guys were discussing the leg drive a while back....i cant seem to do it... when i flex my leg muscles...they cramp..... i dont know why...its always like this.. hence the reason ive been avoiding hamstring curls...i cramp very easily...

currently ran out of booster also...so as expected...my failure set has been reduced..... but i think its beter without the booster.. not enough bang per buck.. id rather invest the money in good food....

im am about 25-30% of my target at the moment....

hmmm... i think u need to learn how to position urself properly for bench press. i can really feel the difference using my leg to drive the strength up to push the bloody barbell up. when the verge of failure, use ur legs to give u the extra push for another rep or two.

my positioning i would say is about 70% .... need to strengthen my forearm so that i can maintain a strong grip and prevent wrist movement.....

when i bench ..my shoulders are tucked in and  chest out....
..how to say ar.. im resting on my traps which are flexed..... can understand.... definitly need to work on the core hardness and stuff

but i highly doubt cramps are due to position.. because they in different situations...... even while im sitting normally....if i suddenly "tekan " my hams...can cram wan...very weird...duno why..

How about 2 day split ? can like this ?

chest, back , bicep , abs

Legs, Shoulder , tricep and calf

Last time I weighed myself I was 62kg. Now I'm hovering around 64-65kg. I don't think I've gained much, or any, fat (at least the mirror says so) so I can only hope it's muscle mass. 

I'm 172cm. That's about 5' 7/8", I think, right?

hi there..long time havent visit H&F..anyways need some advice on what im observing..

im 6'3,85kg...problem is ive been 85kg for far too many months now..but i can definately see myself bigger and  more defined..im eating a lot..just have no idea why my weight is not going up..

my target weight is 90kg..

any advice is most welcomed..cheers!

Who is this bebeq guy? Sounds kinda familiar.
Any pics of him?

huh..bata..u think u so strong issit...wanna go bb show all.. HMMPH PLZ LA.. take a look in the mirror la.... oh MY GODDD......
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. kidding  ... ahhaha....i was bored...so i decided to tempt flame war... no offense ok... we all know u strrrooong

im sure a lot of ppl ready to type fast fast adi ahahhahaa

ahahhaa... nola...  i dont mind being called small ... the rest of u ar big la.... sorry... i think i got a bit high on ............
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im not sure what larh... they put sum additive into my chicken..

O_O

i humbly apologize to bata and jonyeap....what was i thinking  O_O

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i think the thread was a bit boring at that time....