What about your legs, are you satisfied with them?

And what's your shoulder routine like? I'm sure we're all interested in that.

If it really really can't grow, ultimately it might just be because of your genetics...

Hehe I got opposite problem with you. I got nice shoulders but flat chest so it looks kinda weird, so I know exactly how you feel about it!

Depends what's your body type lah. And don't forget to up the weights once your muscles gets bored with it!

As for building your legs, you can do weighted calf raises with dumbbells, and you can do squats if you have access to barbells and racks. Or just use a dumbbell instead haha.

I'm no pro so I can't give much useful advice. Sorry! And posting a pic would help. It might be that your delts aren't really as bad as you think they are!

pgboy_serdang, try posting your usual routine for shouders. What exercises, how many sets, how many reps, what's the weight, how much rest do you have in between? Form and proper speed is also important so that the exercises you do are actually hitting your delts, AND encouraging them to grow. Any vids? How often do you work the shoulders? What's your diet like?

And i think ~LynX~ meant reverse dumbbell flyes, he just missed out the 'reverse' word.

I tried the dragon flags the other day and met an epic fail. Gonna try that negative version you just posted next time. Still looks really tough to do though, I have doubts that I can pull it off!

Damn, you actually did six complete reps of it. That's seriously awesome, rock on!

That's what I've heard too. And it makes sense.

that barger sounds damn annoying sial. tell him directly how you feel about his unacceptable behaviour and make sure that he gets it clear that you are not gonna take anymore of his shit. don't bother sugarcoating your words. and don't bother giving him any more of the tolerance he doesn't deserve. just be honest with yourself and do what you think must be done. he needs to grow up and learn that the world doesn't revolve around his disrespectful ass.

She's hot. But with a face like that, I bet she'd still sell like hot cakes even without the muscles, as long as she keeps her body shapely and sufficiently toned enough.

Florian, just tell the guy straight that your muscles = to let the ladies look, feel and admire. Equivalent to how we drool over women with shapely and perky boobs and tight ass with hourglass figure. Sexy.

The skinny guy = equivalent to females with plank body, airport chest, and flat ass. He needs to face the truth sooner or later.

Okok, I'm not gonna touch on this issue anymore. Don't want to mess with you, your muscles are intimidating Hope the new routine works for you!

Aih the reduce gas thing is a really huge plus point for the HCl. But tak berani try lah. Lol. Sounds damn good though.

When you guys do the seated dumbbell shoulder press, do you guys arch your back slightly? Assuming the bench is set at 75-80 degrees angle (not straight up like a kayu)

I was deloading with 40 lbs presses when this PT came over and told me that I was 'pushing with my lower back'. I was stunned for a bit because I didn't know the lower back actually had a pushing function. And then he proceeded to explain to me that the reason is because there is a slight gap between my lower back and the 75-80 degree bench. He told me it is very dangerous for my lower back and that the correct way to do it is to do it with the whole back touching the bench.

I always thought it was natural to arch a little bit since our spine isn't as straight as a kayu... I thought it was curvy. I tried to do it as he told me to but I found that it puts extra strain and pressure on the lower back. Then the fella told me that it is because my lower back is weak, and that I should get a belt. I told him I'm still lifting light weights only and I have been able to maintain my form so far without much difficulties, and he was like, "Itu 40 paun dumbbell kira heavy weight, mesti pakai belt kalau buat 40 lbs"... =.= But overall I personally feel that having a slight gap isn't a problem, and the arch is in fact natural, though I could be wrong. (Incidentally I have a friend who told me that the barbell bench press must be done with the whole back being in contact with the bench as well, which I personally feel is unnatural).

Also, he told me that when doing the shoulder presses I should make sure the dumbbell is in front my head, and that I was doing it wrong (I do it whereby the dumbbells and my head are almost aligned together). Need some clarification on this because he might be right too.

Anyway he kinda nagged me for a while and kept on stressing that he is correct because he is the PT, but I find that to be an invalid statement... Not all PTs are correct based on my experience. In fact, the PTs in my gym have on various occasions given me retarded and even harmful advice.

Later on when I was doing lateral raises that same PT came over to me and asked me if I took protein powder. I told him I didn't cuz its expensive (actually I do). Told him that my protein source is from daging. Then he asked me- apa binatang paling suka makan daging? At this point I knew he was going to say something retarded, and I wanted to sarcastically reply to him 'bodybuilders', but decided to play along and told him singa lah, harimau lah... Then he told me- betul lah! u tengok itu binatang semua yang suka makan daging, semua senang marah. lagi pun semua malas-malas belaka. lepas makan semua pergi tidur. oleh itu tak bagus makan daging banyak. patut makan protein powder. LMAO!!!

And when I asked him why exactly is protein powder > lean meat, he just told me, "protein dia lain lah". LMAO!!!

This post has been edited by wallpaper89: Sep 1 2009, 07:16 PM

Yeah. The best-looking PT in my gym (his body damn huge and well-shaped) even gave me the wrong advice, although he looked sooo credible. When I first started I once asked him how to breathe during execution of bench press and he told me to breathe out while lowering the bar and breathe in while pushing it up. He even proudly demo-ed it to me, breathing out loudly while lowering the bar and sucking in air while pushing =.= This same PT also told me that I should always do my workouts in xx reps, as though it is a fixed rule which I must abide by at all times, which is stupid, since different rep ranges serve different purposes.

Another female PT (she's quite hot) taught me how to do the smith squats on my first day at the gym. Wrongly. Told me to ensure my back is straight (perpendicular to the floor) at all times and that my feet must be positioned in front of my body so that when I was at the bottom of the squat motion my abs and quads will form 90 degree angle, and my quads and lower leg will form 90 degree. I was like wha...? So different from the squats I read from Rippetoe's. And she also told me that I cannot do free weights until I am stronger. Told me to strictly stick to machines only for first few months. I just ignored her advice lol...

Yep, minus the know-it-all part. The part where he talked about the carnivorous animals was really absurd though... wonder how he came up with that idea.

This post has been edited by wallpaper89: Sep 1 2009, 07:28 PM

Exactly... it was only possible when you have something like the smith bar on your back to lean on. And the best part is immediately after she left, I went to ask another PT if what she taught me was correct. That other PT said she's teaching wrong things. Swt.

Err bench press I think there's a small gap in between my lower/middle (not sure which) back and the bench, and I tighten/squeeze my lats moderately throughout the exercise as well (read it somewhere that it should be done that way... Rippetoe's I think?).

LOL elnino! yah maybe I should've done that back then, would be nice to watch them argue... so sadistic lol XD

Thank you darklight. Is it ok to arch a little or is it crucial for the entire back, including the lower back, to make contact with the bench? What about the part where he said the dumbbells are supposed to be more in front instead of being more aligned with the head?

Btw great vid. I usually push the barbell straight up (I think that's what I do), never knew had to push it in that weird way he showed to ensure the elbow is under the bar at all times. I've read about the importance of the elbow/forearm/bar being aligned and perpendicular to the floor but I never knew had to push the bar up in that 'senget' way... Always thought it was important to make sure the bar goes up and down in a straight line.

And I must try that 'push ur body away from the bench' feel.