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.

A crash set for squats would be okay.
About 12 to 15 reps in a single crash set.
3 mini sets in a Crash Set, with 30 secs rest in between.

The shape of your chest is genetically-controlled.

One might long for squarish pecs but if your genes says no, then no it is.

The same goes for abs. Some people might have ab separation while others have packs which are neatly and closely packed like Tom Venuto's.

But, of course, it is possible to target different areas of the chest despite it being a pec as a whole.

When I was sick bout 4/5 weeks ago, I skipped gym for 5 days because I wasn't feeling good. I was feeling weak and I knew that I would most probably fail to outdo my previous workout session. So, for me, there was no point in hitting the gym if I could not push my body to the limit. Might as well wait for total recovery and then work those muscles like I've never worked them before LOL

Well when muscle fatigue reaches its peak, even Professor Xavier with all his mind-power wouldn't be able to move that barbell an inch higher

The bar just stays there (bench press) or drops down. It can never go higher even though in my mind, I'm psycho-ing myself to complete that half a rep.

But of course, going into the gym with confidence that you can lift a certain amount of weight would be helpful.

Genghis Khan?
I've read bout him on my school's notice board a few years back. They were praising him for this and that.

LOL.

All along I thought he was a hero.

If you plan to do your cardio after workout, it should be slow cardio.

There is no need to perform the explosive HIIT because the glycogen supply in your muscles are already running low so any cardio thereafter would use mostly your fat storage as an energy source.

wow! his abs look different from others. they are so huge and chunky.

am a fan of his abs



Tom Venuto at 3.7% bf

I always take my oats with cool water, not cold, not hot.
It's fine.

Y do u even need to boil the water?

Well, in spite of the wide belief that there is no such thing as spot reduction, Vince DelMonte believes there is.

Tom Venuto says no, Mike Geary says no too but Vince is of the opinion that spot reduction focused on the abdominal area is possible.
He states that his high intensity training (on abs) would be able to spot reduce fats around the abdominal area and reveal the abs more quickly.

Have you seen the exercises in The Truth About 6 Pack Abs?
They have different levels of exercises depending on how fit a person is.

I can send it to your email of you want it.

It helps to keep your abs flattened and not bulge out too much especially if you are doing weighted ab-training. Weighted ab-training gives you bigger and chunkier abs.


@Bata: the author is Mike Geary

Smith machine bar is 15lbs.

I would actually prefer chicken legs compared to huge legs.

But of course, working the legs is a must to maximize growth and to create a more balanced-looking body. But hey, 99% of the time, nobody notices small legs. They notice a big upper body. To bodybuilders, every aspect is looked at, not only the upper body. But, the ordinary person on the street does not see things the way bodybuilders do. A decent upper body is adequate in their perspective. That's what I think, at least.

Intensity should be prioritized, not the weight of the bar you're lifting. I would rather be a dude with 15" arms curling 15lbs than a dude with 10" arms curling 30lbs.

Yeah. He had chicken breast and salmon every 3 hours.

Acting is his job. He has to look good for his role.
His fat% was pretty high when he starred in Wolverine.
No ripped chest and abs but his arms and shoulders were terrific.
He looked leaner in Australia.

I thought that it's common to train your quads and hamstrings on the same day. I do 5x5 squats and then superset lunges with deadlifts. Hate lunges. I always end up panting like crazy. LOL

My stats:

R arm: 14.3
L arm: 13.85
Waist: 29
Chest: 37
R leg: 19
L leg: 18++

You can omit sit ups and still get your defined 6-pack abs.
Raises, bicycle, scissors, janda etc etc