woooooo
i moderator!!!

weird man....can close open topics here. Cool in a way...wolol!

60G is correct!

Less servings for more protein!

Is peeing protein a problem for the kidneys??Last urine test i did the doc said i had a trace amount of protein!

BEST post ever by MYVI5949. EVER.
Thanks guys for the wishes. I just hope I don't mess up.

I really wonder if there's anything we can do bout such PT's. I mean, they're complete unqualified, promote the wrong exercises, form and even products, half the time they're bragging about waht they know instead of trying to share and educate others about the right methods.

This is extremely unethical for one, and should be against industry practices. I think there should really be a guideline in the Malaysian fitness/gym scene about the do's and don't of being a personal trainer.

And the biggest DON'T i feel that should be up there is;

"Don't pretend you know everything, just because you're a personal trainer and you've read bb.com"

Can get those in pairs.. 1 pair for RM30-40 i cant remember..get those at Tesco. The plates u can buy seperately too..there is 10kg, 5kg, 1kg, 7.5kg plates..the barbell bar cost RM75. 

If u want 1 dumbell bar only its hard to find.. can search secondhand. 1 dumbell with 10kg plates cost around Rm40 at Econsave.

Can't find those at Carefour last time i check..well i am at JB maybe different stock. 15kg dumbell for that price is quite cheap actually. Why not just sell yours..let other people use lor don waste. i am sure there are people willing to buy at Garage sale.

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.

I am quiet curious wif this routine..doing 20 reps of 80% 5RM would be tiring.  Muscles would be exhausted, but muscles cannot get big from exhaustion.. it gets big from overloading.  That is the basis of all those low rep heavy weight routine. I am sure that by doing 20 reps you'lll boost your testosterone and hgh levels.. but this could also be achieve by doing regular strength training program like madcow and max ot. Varying the routine is ok but i just don't get the 20 reps..other than the increase intensity.

saw this when surfing net...lol

http://www.t-nation.com/free_online_articl...arting_strength
T-Nation: Speaking of stupid shit, or rather, crazy shit, a section of your book Strong Enough?: Thoughts from Thirty Years of Barbell Training talked about the mental benefits of 20-rep squats. Can you go a bit more into that?


Rippetoe: This isn't something I dreamed up. Strossen's written about it. Perry Rader's old programs from the '40s and '50s involved 20-rep squats. 20-rep squats are not a beginner's thing, because beginners can't possibly do them correctly. But for an intermediate lifter who wants to take six or eight weeks and grow some legs, 20-rep squats do a marvelous job.

It does make you tough. But most people can't stand to do the damn thing. If you're doing it right, you won't go more than six or eight weeks. You just can't. At least I couldn't, and I'm kind of stupid about that kind of stuff.

For an actual, no shit, set of 20 squats, you're going to pick a weight that you previously thought was your 10-rep max. And you're going to do 10 reps with it. Then you're going to do the 11th rep, and you're gonna breathe a little bit. And finally, you're gonna finish the 19th rep, and Jesus is gonna be talking to you about this time.

Then you're gonna finish the 20th rep, and you'll somehow get it back in the rack, and then you collapse. You'll get tunnel vision and your hearing will change while you're trying to catch your breath. All kinds of weird peripheral central nervous system effects will take place.

What you normally find is that you're laying on the ground, and you think, "Oh my God, I'm so glad that's over with." And then after about five minutes, the realization occurs, "I gotta do this again next week with another ten pounds. Oh shit."

Most people can't deal with that for a long period of time. But it's terribly useful for short periods of time.

totaly wrong... everybdy got diffrn kind of metoblzma and body shape from genetic... u gotta work out diffrn style to see the result...u cant copy what people do...if i do 2 set bicep work out...is not mean same thing u can do...train yaslf...and see wich is workin out well...don copy simply...

peeps, i have been doin 20 rep squats for a month now.
but i feel that i am not feeling much from the squat like soreness or "that feeling u get on the next day afta u workout " .
i am almost approaching carying my bw squat but i dont wanna get into that too fast coz i am still am begineer in squats.
izit becoz of my weight or my form?

I can help you there. Really.

RM stands for rep max

whey + creatine can gain weight oso ? i think ill op for dis one coz if gainer need to take 2 x 6lbs per month le...btw if i stop taking amino will my recovery slow down oso ?
me oredi rice bowl all my life but rice bowl not enuf for me to gain weight le...unless i take 12 big rice a day la hehe...
i mix normal sugar with creatine for pre is dat ok ?
u mean normal peanut butter? geez never try dat b4 ..few scoops wor means one jar per intake ? how many jar of peanut butter u buy ?

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.

i have a prob which is lack of plate, coz im doing weight lifting at home... i do have a total weight plate around 20++ kg.. to get a lean body, what should i do? increase rep? usually, i did my routine for example, squat : 20kg x 5 set x 15.. lately, i dont feel any soreness and feel like my muscles were not growing.. huhu.. any ideas?

edit : typo 

shit, this thread is becoming a weightlifting thread instead of bodybuilding thread. no offence though, pizzaman. well, its just me cuz i carry babyweights, so, there's nothing i can brag about. =(

Bloody hell I hurt my middle back today while doing squat, pakai belt also kena. I think I didn't do stretching punya pasal. Fukkk!

Faster recover, I hate this fukken' feeling.

I just came back from gym.
There is this guy, i think weight around 65-70kg max.
he is around 170-173cm.
he was doing squat.
started off at
70kg x5
90kg x5
110kg x5
120kg x3
when he reach 130kg, i got a feeling he is going to stumble.
he didnt ask for any spotter, but somehow my heart says go...
so i went...
true enough after his 1st rep, on his 2nd rep, he fell... backwards!
i was like wtf... lucky i grab the whole bar in time.
and manage to do a deadlift pose... muahaha!!! =.=

damn... i dun know wats gonna happen if i am not there...
coz he fell straight down and if i didnt catch the bar, he is so gonna get hurt... but yet again... he is strong. =.=

hmmm... safety pin?
errr... i dont think my campus gym has any of those.
and he aint an idiot.
i kinda respect him though.
he is a very nice and humble guy.
he is very very quite person and not cocky type.
i guess his leg just gave way at the moment he tried the 2nd rep.
he is taking 2 times his weight.
nobody laughed at all even when he failed, coz i think he gave his best shot and  look at the weight he is carrying.
if it were to be double my weight, i think i am suppose to be carrying 170kg.

if it grows up to not proportionate, then its stupid...
some ppl just workout their arm and chest, while they dont work out their legs...