Techniques
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Post here...talk here....say the problems u faced and how u overcome them...
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Eh? How come there is another forum here and you are the moderator? hahaha.....anyway, quite good also lah.
siao liao!no wonder my arms like no grow much...i lift 6kg weights EVERYDAY.
3 sets of 8. daily~...i wonder if i m doing the rite thing...n if tat is oso the reason y my muscles aint growing...can someone pinpoint wat mistakes i did, n the outcome of it?
sian i wanna noe how much time i wasted, n how much effort i wasted...train so much but no get the full results...double the efforts only to get half the results...haix
Hi Bladez87,
Your bicep weights are too light!! Do heavier weights - a rough guide is so that you have difficulties at the last two reps of every set. And you also have to gradually increase your weights (ie. pyramid system).
For example:
Set 1: 6 kg x 12 reps
Set 2: 8 kg x 10 reps
Set 3: 10 kg x 6-8 reps (if you can).
This is just a rough guide...you can do 6 kg, 7kg (if there is such a thing), 8 kg....or even 6 kg, 8 kg, 8kg, etc. Up to you. For me, it depends on how lethargic I feel that day
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If you really want to build, its heavy weights with low reps (not more than 8 reps). And max. 3 times per week. If you do it everyday, you're just over-straining the muscle.
Oh, don't forget to warm-up and stretch first....and also stretch after. And you need to eat lah. Just makan and makan proteins - white meats, egg whites, tofu, etc.
Lastly, don't work only on biceps. Do an overall body workout (believe me, I made the mistake when young and now some parts are permanently bigger than others).
Good luck! -
Originally posted by gentlerock:
maybe he just starting out so lift lighter, i lift only 7.5kg and the next available one is 10kg liao.... which is beyond my means....
Eh? How come there is another forum here and you are the moderator? hahaha.....anyway, quite good also lah.
[b]siao liao!no wonder my arms like no grow much...i lift 6kg weights EVERYDAY.
3 sets of 8. daily~...i wonder if i m doing the rite thing...n if tat is oso the reason y my muscles aint growing...can someone pinpoint wat mistakes i did, n the outcome of it?
sian i wanna noe how much time i wasted, n how much effort i wasted...train so much but no get the full results...double the efforts only to get half the results...haix
Hi Bladez87,
Your bicep weights are too light!! Do heavier weights - a rough guide is so that you have difficulties at the last two reps of every set. And you also have to gradually increase your weights (ie. pyramid system).
For example:
Set 1: 6 kg x 12 reps
Set 2: 8 kg x 10 reps
Set 3: 10 kg x 6-8 reps (if you can).
This is just a rough guide...you can do 6 kg, 7kg (if there is such a thing), 8 kg....or even 6 kg, 8 kg, 8kg, etc. Up to you. For me, it depends on how lethargic I feel that day.
If you really want to build, its heavy weights with low reps (not more than 8 reps). And max. 3 times per week. If you do it everyday, you're just over-straining the muscle.
Oh, don't forget to warm-up and stretch first....and also stretch after. And you need to eat lah. Just makan and makan proteins - white meats, egg whites, tofu, etc.
Lastly, don't work only on biceps. Do an overall body workout (believe me, I made the mistake when young and now some parts are permanently bigger than others).
Good luck!
[/b]
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Well, its gonna be hard trying to get to 10 kg from 7.5 kg.
Might help if you got yourself a friend to spot. For the last set, try 10 kg, and ask your friend to gently help you complete the motion of each rep.
Might help too if your friend is a sexily dressed girl. Morale booster. -
usually weights should be 2/3 your max strength, so when u do the weights u feel like u r using 2/3 your max strength(max strength means you use your strength untill wanna die like that). then it should be fine.
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i m juz a 18yo who is like underweight n weak. my arms no strength de i donno y oso. i carry 6kg nia my arm shivering le...on the 2nd set like that...3rd set cfm shiver...
i do 8 8 8 -
that's because the way you are doing.. 8 8 8.. is not training strength...Originally posted by bladez87:i m juz a 18yo who is like underweight n weak. my arms no strength de i donno y oso. i carry 6kg nia my arm shivering le...on the 2nd set like that...3rd set cfm shiver...
i do 8 8 8
you want to train strength... you do progressive weights (increase in weights) then do 10 8 6.. or something...its up to you
for spotter..it is always good to have a kaki to help.but remember..he is only there to support you...not do the weights for you...so remind him not to use too much of his strength while supporting you
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but ...the max i can carry is 6kg ... with 1 hand
den i do 3 sets of 8 reps... -
must do until u feel the 'bite' and dat the last 2 reps is u use up even your 'milk' energy to complete but more often than not the last rep is 'cheat' one lah....if u dun cheat at all during last rep then something is wrong.Originally posted by Prodigy:that's because the way you are doing.. 8 8 8.. is not training strength...
you want to train strength... you do progressive weights (increase in weights) then do 10 8 6.. or something...its up to you
for spotter..it is always good to have a kaki to help.but remember..he is only there to support you...not do the weights for you...so remind him not to use too much of his strength while supporting you -
what do you mean cheat? use other muscle groups to help lift the weight instead of the targeted muscle group?Originally posted by chunyong:must do until u feel the 'bite' and dat the last 2 reps is u use up even your 'milk' energy to complete but more often than not the last rep is 'cheat' one lah....if u dun cheat at all during last rep then something is wrong.
cheating in exams MIGHT be good..but cheating in body-building is NO GOOD! its your own body..you cheat..you get crappy results -
cheat as in use the other hand to support lah...but benchpress canot cheat other than hooking it lower cos u can't lift it up to the level where u hook most of the time. got once or twice i got trapped between the bar and the bench itself cos i no energy to push it up so i hook it lower and the height not enough for me to get off the bench so i rest awhile the hook it higher up again. and yes, i DO NOT use the safety guards on the sides cos if i use then the bar is supported by it when it is about a few inches from my chest level, hence not making full use of my pects but if i use the next lower mark then its too low to support the bar if it comes crashing down... so in the end i just fark it away.Originally posted by Prodigy:what do you mean cheat? use other muscle groups to help lift the weight instead of the targeted muscle group?
cheating in exams MIGHT be good..but cheating in body-building is NO GOOD! its your own body..you cheat..you get crappy results
BUT...IT IS ALWAYS GOOD TO USE THE GUARDS ! DON'T BE A FARKER LIKE ME..... -
My friend,Originally posted by bladez87:but ...the max i can carry is 6kg ... with 1 hand
den i do 3 sets of 8 reps...
Sigh. If you keep using 6 kg without trying to increase, if you keep thinking this way that its the maximum you can do....then I guarantee you in 20 years' time you'd still be doing 6 kg. Like that how to carry your gf/wife to bed??
You'd be surprised what you can do, how strong the human body can be. Just try using one step higher and do as many reps as you can. Even if you can just do one rep, its an achievement. Then next time do more and more....
Um...NS coming, you better build up strength and stamina abit. Being able to cope physically takes away half the NS stress, trust me. -
try 7.5kg...u may not be able to do as much but just whack....hor yee si....u must feel the bite and pump. btw, major muscles 1st then minor hor.....Originally posted by gentlerock:My friend,
Sigh. If you keep using 6 kg without trying to increase, if you keep thinking this way that its the maximum you can do....then I guarantee you in 20 years' time you'd still be doing 6 kg. Like that how to carry your gf/wife to bed??
You'd be surprised what you can do, how strong the human body can be. Just try using one step higher and do as many reps as you can. Even if you can just do one rep, its an achievement. Then next time do more and more....
Um...NS coming, you better build up strength and stamina abit. Being able to cope physically takes away half the NS stress, trust me. -
i really need a expert or pro to come teach me sia... i really donno anything about body building...actually want toned body nia oso considered body building? ya tmr try 7.5kg ba...hopefully arm can tahan...
so how many reps n sets shld i aim for 7.5kg? -
when your doing weights make sure you dont use any other muscles other than those your training, like if your training your arm, dont use back muscles and like swing the weight or watever, if u get what I mean.Originally posted by bladez87:i really need a expert or pro to come teach me sia... i really donno anything about body building...actually want toned body nia oso considered body building? ya tmr try 7.5kg ba...hopefully arm can tahan...
so how many reps n sets shld i aim for 7.5kg? -
move the weights in a controlled manner, dun swing up cos u will use ur back muscles and the weight might hit your teeth siah....Originally posted by bladez87:i really need a expert or pro to come teach me sia... i really donno anything about body building...actually want toned body nia oso considered body building? ya tmr try 7.5kg ba...hopefully arm can tahan...
so how many reps n sets shld i aim for 7.5kg?
u just do 10 reps and see how many sets u can do....u do until u really can't lift it up anymore then u rest for 30-60 seconds and then try again, if u really really can't lift it anymore then go for 6.5 or lighter and do but dis time increase the speed of doing but in a controlled manner....just do 2-3 sets for the lighter weights should be fine...
dats my way of doing lah -
bodybuilding requires dieting....down to minute details....we don't limit wat we eat...we won't feel guilty is we eat instant noodles in the afternoon during teabreak, we won't feel guilty if we drink cola too....
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wat is your diet? my diet has always been pretty Fucked up.Originally posted by chunyong:bodybuilding requires dieting....down to minute details....we don't limit wat we eat...we won't feel guilty is we eat instant noodles in the afternoon during teabreak, we won't feel guilty if we drink cola too.... -
i donno y...but i did 7.5kg , 2 sets of 8, and 1 set of 8 for 6kg and suddenly after stopping , i THINK my biceps grown alot bigger...ok not alot but quite an amount...mayb i thinking too much...den how do i train triceps?
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use the machine dat allows u to press the bar down...normally the machine got a panel dat will tell u wat muscle group is in use. just make sure don't rise your forearm too high, when your arms form a 90 degrees or so can press down again liao.Originally posted by bladez87:i donno y...but i did 7.5kg , 2 sets of 8, and 1 set of 8 for 6kg and suddenly after stopping , i THINK my biceps grown alot bigger...ok not alot but quite an amount...mayb i thinking too much...den how do i train triceps?
the bigger thing is caused by NO2...but after awhile will disappear one -
Hi, see...actually you can do so much more if you only tried. Now don't stop at 7.5 kg.Originally posted by bladez87:i donno y...but i did 7.5kg , 2 sets of 8, and 1 set of 8 for 6kg and suddenly after stopping , i THINK my biceps grown alot bigger...ok not alot but quite an amount...mayb i thinking too much...den how do i train triceps?
Anyway, I think there are two reasons why it feels bigger (laymen's terms):
- more blood flowing in your veins there.
- psychological.
Both are temporary effects. -
water retention from creatine possible too....just whack'em hard ! but there will come a time when progress is slow and tapers to nothing.....Originally posted by gentlerock:Hi, see...actually you can do so much more if you only tried. Now don't stop at 7.5 kg.
Anyway, I think there are two reasons why it feels bigger (laymen's terms):
- more blood flowing in your veins there.
- psychological.
Both are temporary effects.
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ya small back again...
ahaha
when do i noe tat i need to increase my weights?
at home how to train triceps?
AT HOME thanks... -
dips loh, i have mentioned it b4...u got bed then can do liaoOriginally posted by bladez87:ya small back again...
ahaha
when do i noe tat i need to increase my weights?
at home how to train triceps?
AT HOME thanks... -
Hello,
For triceps training at home, do dips or push-ups.
Dips have already been explained.
For push-ups, try inclined ones, with your elbows IN (near your ribs, not spread out). Better till, try inclined push-ups, with elbows in and both hands in the middle of your chest (with your thumbs touching each other).