Not so. One should try not to perform cardio even as a warm up prior to weight training because it depletes ATP. IF you want to warm up, the principle of specificity applies. Let's say chest workout, the first exercise is the bench press, warm up with the bench press, light weight. Same applies to squats, back, etc.

It's gonna take some time to explain but you'll probably forget about it. So let's just say ATP are like mana points to spend on your workouts. So save them for important work.

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

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.

First off, how many reps can you do with 70lbs? In my experience, a lot of young trainees try to progress too fast in dumbell pressing work. I have a theory, if you cannot do more than 10 reps for 2 sets with a particular weight, don't bother trying. If your technique in trying to kick them up is correct but you're still not strong enough to stabilize them and grind out the number of optimal reps, reduce and work your way up.

Exactly. Dumbell work is meant to be high reps, at least 10 - 12 reps. It took me a long time to work up to pressing the 110's but i made sure than i could press at least the 100 pounders for 2 sets of more than 10 reps minimum. If lets say his goals are more strength oriented, dumbells are definitely not the right tools for progression.

Incline and flat presses have more priority than declines. They're not really needed.

There's no such logic there. Absolutely wrong. There is no direct skill transfer from barbell strength to dumbell strength. Stabilization muscles are a major factor in the equation. 80kg is roughly equivalent to 175lbs. Even though 70lbs x 2 = 140lbs is lighter than the bench press weight, it still doesn't mean you can lift it for the same number of reps. It just doesn't work that way.

You didn't read my post properly. I am aware you're attempting to lift a lighter load of the 2 dumbells combined compared to your barbell bench poundage. I'm trying to elucidate that you simply can't estimate strength that way.

Skill and strength transfer is different individually based on a person's neural efficiency, how many motor pathways they can recruit, etc. Which is why there'll never be a fixed formula for bb/db comparison.

That's what i've been trying to drill into beginners' heads. Not that most listen. Bodybuilding = about feel, not about fixed formulas and routines. I'd give my left nut if there is any IFBB Pro doing 5 x 5 or 6 x 6 or calculating his next 1RM max, etc.

This post has been edited by darklight79: Apr 10 2009, 03:17 PM

These things i preach are not from myself. They're from Terry Gallyot, ex-Mr Asia whom i had the honour of meeting and training under him a few sessions. Hola Bola, another mentor of mine from the States taught me the same thing. They laughed when i told them about 5 x 5, 6 x 6, etc. Terry's famous words that're always drilled into my head. Bodybuilding will ALWAYS be about feel. Not what is expected to be lifted in the next session on a piece of paper. It's that simple. =)

I always say, let a person's physique speak for himself. If you want mass, who're you going to listen to? The guys who talk smack here about how much research they've done and talking like they know it all but have no physiques to even speak about or the ones who actually post their videos and have pics of themselves? This mentality is not just common in LYN, but also in BB.COM. We'll experience people who talk shit everywhere but at the end of the day, it's up to us who to decide to listen to no?

Yes, it makes your penis shrink.









Sigh.... obviously not. That's one of the best protein brands out there. Go for it,

There's always Smith machine squats.

??? Are you insane?

I'm not flaming you. Where the hell did you get that idea? You're one of the ok people in my book.

Oh yeah. The questions. Well listen, I'm like seriously exhausted now. Lol. I'll get back to you tomorrow or something.

Ok, that sucks. As bata said, for now the leg press is your best bed. Try to change gyms.

Ridiculous. Even pro bodybuilders with their above average recovery and chemically assisted states don't do this. Arnold used to but he didn't recommend it to natural average trainees. You can get away with this if you're only training Olympic lifts and exclusively that because the negative phase is not emphasized. What's wrong with some of you? You're all thinking people with brains. Just because an article is from a book/bb.com/t-nation doesn't have to mean it's correct.

This post has been edited by darklight79: Apr 13 2009, 05:04 AM

Yeah, but it ain't optimal bro. You'd be losing muscle.

Haha, I just met JonYeap a few hours ago.

You're quite decent sized yourself. See how, once i get back into the swing of things we can have a few sessions together.

NOT GLucolin mate. Oats, cereal, etc.

Also depends on how much you've hammered that particular bodypart. In a traditional HVT routine, we'd give it one whole week because if you give chest, shoulders and arms each a separate day, you're also hitting some pushing muscles thrice.

Another example, biceps and back on separate days, you're also hitting biceps twice. I would say 5-7 days to optimally recover, so another factor is the volume of training, then as Jon Yeap said, nutrition and rest.

Yes, listen by feel. That's what bodybuilding is about.

Having met Jon Yeap just a few days ago, I can personally vouch for him. I've seen some people's progress pics, and I've done a mental comparison to Jon Yeap's physique as seen in person and I'll tell y'all something.

He's bigger than quite a lot of people in the H & F forum. His size is apparent even in a normal non body fitting T shirt. If he's not comfortable posting his progress pics, don't push him. =P What I've seen is enough and I'm no small fry either. Take my word for it.

This post has been edited by darklight79: Apr 16 2009, 08:25 PM

Lol, I'm doing arms tomorrow. I need to gain back those few kg's i lost.