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

wow you all sure eat alot of protein. You will pee out your excess protein right. And protein cannot be stored right ? I'm at 17% bf and weighing 63kg. I need about 105g of protein a day only.

5RM is it without pause ? Now I'm stalling my 5RM at around +/- 75kg. Got tips to increase this ?

when I have my selsema, I still workout. But I lower down the weight and do more reps so that I will sweat. I will not push myself during selsema. I will only stop gym when I have demam. At this time, the body needs the rest.

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

IF u just eat 3 times a day. Don't you feel hungry in between ? You don't get fat from eating 5-7 times a day. You get fat if overeating. 5 meals a day also help to increase your metabolism. As for weekend, i think you still need to take the protein. To repair the muscle. BTW chapati is made of what ?

As for your workout. IMO it's better to do cardio before weight training. But you will perform poor when lifting because tired from the cardio. If can, do cardio not on lifting day or on weekends.

This post has been edited by kurtkob78: Mar 11 2009, 04:46 PM

warm up of 5-6 reps is ok. And eat more for more pump

Ok. I have a little problem. Now my deadlift is at 70kg and I wear maxx glove. Nowadays my middle finger will feel numb. Even when on rest day. When I try to deadlift, when gripping the barbell. My numb get worst. It's like got a vein there got some pressure. How to overcome this or got any substitute for deadlift ?

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

I got this kruk kruk sound at my right shoulder. Every curl, kruk. Quite scary. Cannot bicep curl much on my right hand. My left hand stronger than my right hand altho i am a right handed. What the ..

This post has been edited by kurtkob78: Mar 16 2009, 10:15 AM

HIIT is when heart rate is more than 85% max during the high intensity part. If not, it's just a normal cardio. It's very hard to do the real HIIT. You'll ache all over the body

This post has been edited by kurtkob78: Mar 18 2009, 01:06 PM

Do that too much. You won't have enough time to recover for your aching muscle. In the end you will lose muscle. Cause no recovery time. cardio HIIT main target is the quad, and calf (dono in bodybuilding term) and base of feet. People sprint put down toe first not the heel first. you will go faster. See Usain bolt slow mo. Try it in HIIT

fructose I read somewhere is converted to glycogen that is easily be stored in liver compared to muscle. While lactose and glucose converted to glycogen and is easily stored in the muscles. So eating too much fructose (fruit) will result in fat storage cause liver can only store about 50-60g glycogen. This is what I recall. AND THIS MUST BE CONFIRM BY EXPERT. DON't SIMPLY FOLLOW MY WORD. PLEASE CORRECT ME IF I'm WRONG. Thank you

This post has been edited by kurtkob78: Mar 20 2009, 12:39 PM

Thank you XmT for digging the info 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

This post has been edited by kurtkob78: Mar 20 2009, 02:48 PM

Got a question. When we do an exercise for example the bench press, do we need to extend the arm until it lock at the end or not ? Same goes to squat, do we lock at the end of the move or not. Get what I mean ?

Nope, I don't mean pause. I mean stand straight in squat and push your hand straight in bench press or shoulder press. So it locks. Btw I think I cannot pause when I am at the bottom during squat. For sure, I cannot push the weight back up. It's better for me to pause at standing position.

This post has been edited by kurtkob78: Mar 24 2009, 11:03 AM

so lock will strengten your joints ? I need to study more on these, cause I have weak shoulder joint.

WOAH, bicep curl for 20kg. Is it 20kg each hand ? Only way for u is add weight. Or you can ask someone sit on your neck for squat

situp won't burn your fat much compared to cardio or HIIT

you sprint with front part of your feet first , not back part of your feet (heel) first.

reduce fat is cardio. don't forget the basic my most fat is at the glutes

deadlift work what part of muscle ? my squat is 87kg and my deadlift is 74kg. Is it that way. Squat heavier than deadlift.

edit : Already up the weight of deadlift to 6x78kg . Squat remains at 6x87kg

This post has been edited by kurtkob78: Apr 2 2009, 08:20 PM