W00t. moderator! tahts great man. now can stop all those nonsensical one-line spammers!

Thats some entertaining way of explaining bb-ing terms. lol

The hardest part is actually the food!!!! hard to find healthy food everywhere. only selected places can find foods suitable.
oh well, just need to know how to get around it.

Depending on your condition. if thats your goal, u might wanna start out with jog 1 min, then sprint 30 secs. then jog 1 min and sprint 30 secs cycle. when u get better then u reduce the jog time to 45 secs and sprint 30 secs. and ultimately jog and sprint 30 secs.
if condition not that good, then mebbe jog 2 mins and sprint 30 secs. u get the idea...

Yo pizza, do u still do front squats?
any tips on performing front squats better?
and how to get front squat weightage up?

So far been doing front squats for about 4 times now... front squatting 60kgs. however i'm using the cross arm grip. still not used to the clean grip. i think my wrist is not flexible enough.. and also i'm not used to supporting the weights on my front delts.
with the cross grip can support on side delts which seems easier and less tiring too.
also when i do the clean grip, seems like the bar is too near my throat.. feels like its choking me. hmmm.. need to work on my clean grip more.

think i'll want to incorporate both front and back squat into my leg routine....
Thanks for da tips so far.

Is the "pocket" the part with the bone? thats gonna friggin hurt.... resting the weight on muscle shd be fine... but resting on the bone is insane...
otherwise, where is the "pocket"?

cross my arms? thats the cross grip. i can do that rather ok for now.... i'm asking bout the clean grip. meaning arms not crossed.

the front squat is part of oly lifting. they usually clean the weights onto their shoulders then they front squat. by "clean" i mean power clean/ hang clean. can google it if not sure what cleans are.
the pocket i'm asking is for clean grip style front squat

If u notice the pic, its the preacher curl bench, she's just using it the other way around. the preacher curl seat side is the part she puts the weight...

alot of fancy stuff for biceps eh... still feel that at end of the day is still just curling the damn thing

you get both muscle and fat. how much muscle and how much fat depends on how much is the caloric excess and how is your body's nutritional partitioning and type of food you take.

*calorie is what you're concerned with. excessive calorires coming from fats also gonna make u fat.

Certain types of food has a prediposition to be stored as fat in the human body. there are some research conclusions that one such food is fructose.

as for body nutrition partitioning, it depends on insulin sensitivity, and also your bf%.
the leaner you are, the more muscle you'll put on compared to fats.
the fatter u are, the more inclined your body is to put on more fats than muscle.
thats why ppl usually are adviced to lose fats first b4 going for bulking.

also depending on hormons and age. teenagers put on more muscles compared to fats when they put on weight.

IIRC, as for how much caloric excess, some research have mentioned that the human body can put on about average 1 lb of muscle per week. anything more than that usually turns to fats. so thats why they usually recommend a 500 caloric excess. so in one week, its 3500 caloric excess which is about 1 lb of body weight.
but this is just general guidelines...

sorry, i dun have the sources, its all articles i read long time ago.

so if wanna bulk up cleanly, you need to eat the right kind of fats and carbs and get enough protein.
and the caloric excess shd be around 500cals per day.
and you shd be more on the lean side. IIRC, how lean is recommended as 8%-12% bf then your body would be more predisposed to put on muscle than fat.



edit: typos.

This post has been edited by Neek: Apr 8 2009, 06:03 PM

if u car alot about imbalance, your right hand would need to wait for the left hand.
you finish yuor reps with yuor left hand. then u cut off your training to yuor right hand when u reach the same amount.
example, your left can do 10 kgs 10 times. and your right can do 10 kgs 15 times.
so u do your left first, then if u can reach only 10, you right hand u stop when u reach 10 also.

and use dumbells for better single arm isolation. dun use barbells. the stronger side will pull the weight up more than the left keeping the imbalance.

WTH.... instead of whey, dapat tepung... sh*t. -.-"

Actually even a normal person can notice small legs. especially when the upper body is so significantly much bigger than the legs. i can easliy notice it too even way before i started weight lifting.
but mebbe thats just me

looks like its the off season... not as cut as we usually see him.

off the current topic..



my chap fan lunch
a fist size of black pepper chicken, fist size of japanese tofu + big piece of porkchop + white rice.
altogether RM4.50
cheap stuff. dem good
can't wait for lunch tomorrow too

near my office in kuchai lama.
at a coffee shop called Hong Tu Bay.
eating there abotu 2-3 x a week now. lol

Sorta like what pizzaboy said. they put their legs up to remove support from their legs and lower back
cos when the legs is on the bench, or lifted up, the lower back won't be able to provide force when lifting the bar off the chest.
when u do bench press with feet on the floor... you can actually feel power generating from your feet support and lower back.
so by removing that, its more on isolating the chest muscle.
not really sure if its "wrong" or not.

but if really wanna isolate chest that much, can also use machines. those shd be able to isolate the chest better.

my 2 cents

And on the BCAA, yeah it helps abit in my case... (on feelings basis - no proper measurements done) but not sure if its really worth paying extra. anyway, most whey protein now ald have BCAAs added into them.

This post has been edited by Neek: May 28 2009, 12:27 AM

He actually does have pics up. its in his journal
http://forum.lowyat.net/index.php?act=ST&f...0#entry24166473

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Added on August 5, 2009, 6:29 pmCould there be a possiblity he leg press from day 1. and only did squats much later on?
The carry over of leg press to squats isnt too greant isnt it?

but even so. not sure if the gap would be this much....

This post has been edited by Neek: Aug 5 2009, 06:29 PM

As for #3. you guys triceps dun feel tired after doing pullups?
well, i wont say it "work the triceps instead of biceps". but both my triceps and biceps are shot when i do pullups.
so i can understand what your gym owner is trying to say.
i don't really inderstand it myself... doing a pulling movement but my triceps seems to be under strain aswell...

not sure how much this applies to chinups instead.