...
the 3X signifies..sets...most ppl do between 3-6 sets....... reps are normally 4-13 depending on what is your goal.... meanint 3x10x40kg...means 3 sets of 10 reps using 40kg weights..

go google it up....

Reps from 6-12 is said to build muscle mass. 4-6 reps for strentgh. 13 and above not sure though. I do my reps between 6-12. If you want to lose fat first, do more cardio and eat clean and a bit lower than your body needs. maybe 2-4 days cardio, 3 days weight lifting. follow this for 2 weeks and see how is the result

that means u got fats on ur tummy thats all.
do some cardio, eat clean.
and do sit ups to build the abs...

bcos u r the bber topic guardian angel mah...

need to know what is the resting interval between each set?...last month during workout..i rest around 30seconds after each set...then my fren who got engaged PT say i should actually rest more than 1 min...

i rest 30 seconds becos i want to burn fat...but then he say cannoy like that~

yea, all part looks thin except the tummy i doing crunch ONLY (cz duno what else i can do with my matt) as sit up is bad for our back

erm, can i ask u doing the same set after resting? means lik if u do bicep curl, after 30sec do the same bicep curl again? cz i oways go to another part, den circle back >.<

anyone got lubang where to get Ergolean AMP?
i have been asking around in garage sales, but no stock till maybe a month time.

oh ya, bagata, sorry if i sounded rude, but just hope u take it positively

Concerning the heavy-weights low-rep workout (5x5), the main purpose is to activate "sleeping" muscle fibres which have not been given a reason to be active because of the lack of intensity. Yes, you may lift moderate weights for 15 reps but only the last few reps (perhaps the last 2 or 3), when you are finding it harder to lift, would actually contribute the most to the "waking-up" of the inactive muscle fibres.

So, now that it is clear that the greatest stress is caused by the last few reps, wouldn't it be good to have stress from the very beginning? Of course, you cannot have stress by using moderate weights. You would need to up your poundages to a certain degree that even the first two or three reps of your set would have already put your muscles under stress. When this is done for a few sets (5x5), additional muscle fibers would have a role to play because your muscle fibers are already fatigued. There is now a reason for your muscles to grow.

RM stands for rep max

5 RM = 5 Rep max

mean the max weight you can lift for 5 time

Many people say, breakfast is important meal of the day. Put in more protein and good fat in breakfast. Oat is mostly carb.

for me id say the opposite is true, weight train half of your normal routine, then go cardio.. this is because when you weight train you use the glycogen / sugars and carbs (first line of energy source) for your body.. after you used it up, then you go for cardio, the fat burning will start straight away!

of course you have to make sure u have energy for cardio, thats why i recommend half of your workout routine..

i mightve gotten my facts wrong so correct me if im wrong yeh..

i saw dumbell with 2.25kg before
got 2 types of barbell... i think one is 20 one is lighter

Oats!

Boiling water is like what.................5 mins???

You could always get an oats bar!

wake up 30min b4 ur class lor....reduce 15min...
still got 15min for u to prepare..

What do you want us to tell you??

You're too lazy?

You already know that!

Just eat a banana in the morning then!

Then don't bother working out. My breakfast takes 5 minutes to prepare. Idiot.

wah.. kena shoot from many directions.. haha.. still student forgivable, but if ur a working responsible adult you deserve to be shot..

Eat your oat with whey. Then fish oil. Fast enough

I'm just kidding. =P It's so easy man. Add oats into a shaker with cold milk, mix it up and drink it down. I add in whey though.

haha... vincent, kena shoot from everywhere.
how i know u starting gym. kaka...
okok later in class find me.
i tell u more... =.=
hehe...
well, anyway, any of u have elbow problem?
wat i mean is... i feel weak at my elbow...
its aching at times...
and as i stretch it, its painful too... =.=
haha... its fakap aint it? =.= i wonder...

i wont say mine fakap, lol, but got sound kluk klak...lullzz..
its quite pain when push ups or bench press.
i wanna try glucosamine and see how it goes

ps: bagata and you MMU student? if you guys bought together we can meet. lol

Chow