Hulk Building [Archive] - www.hardwarezone.com.sg

KenshinnHimura

15-10-2008, 06:18 PM

Long time never come here..
In any case,

Just started a thread on NFFT. It is about uploading my progress pics every two months. Let me copy and paste;

"

No NO NO this is not a training programme written by me.

This topic is chosen bcos I am obsessed with that green beast of 2003, a movie I first watched in Singapore and I am building it.

Since peeps here likes to see progress pics and there also is a thread started by Allan in good faith that everyone, especially newbies, gets motivated, I have decided to post bi-monthly update pics.

My thread " The Incredible Hulk II " is dead as I do not feel like posting my current routine.

I won't be logging my training routine or diet, but upload pics every two months. I am assuming that this thread will be active every two mths .

It has been a mth since I uploaded some pics under " Motivational before and current pics". By 10th of November, there will be update pics ( this time including chicken legs ).

My goal, sizewise, till then is to be above average. That means, I will carry noticeably bigger muscles than any newbie ( with any types of genetics,, can be guys with super good genetics, I don't mind having to count them as well ) with 1 and a half year of serious training, eating and resting.

Though I have lagging body parts and imbalances, I currently have no intention of taking acting about them though I have ways of handling with them just like I have means of gaining mass constantly at the fastest rate possible without stagnating. Right now, my main focus is on adding as much mass as possible to the whole package.

I don't have some special strength goal. But, if I have to make one, it would be to lift 520 lbs by end of December using " The Hulk 1". In case you don't know, it is a lift supposedly used by only me and has the range of motion which is as much as that of a sumo deadlift. You can say, there isn't much motion.

As for other lifts, my strength is already far superior to those newbies.

I don't deadlift ( but I do stiffleg deadlift ) or squat, but I can deadlift at least 2 times my bodyweight anytime anywhere without actually being trained in that lift bcos of my brute strength gained from The Hulk I, Stiffleg deadlift, The Hulk II and Jump Dips ( from step ups, single leg jump squats and chins/pulls to some extent ).

I have been gaining steadily though my often sucky rest ( not enough sleep every morning shift, heck, I sleep like 3-4 hrs only for most morning shift). Bcos of that, it is not possible to gain 8 lbs in two mths,,, which was my aim. But, I promise I will gain more than 5 lbs of muscles ( muscles + glycogen + water + some other structures or/and enzymes ).

Will be comparing pics uploaded a mth ago and the ones to be posted one mth later in my next post.

Mods, please let me know if posting pics will interfere with bandwidth usage which would disturb smooth running of the site.

If reminded by mods, I will only provide links to access to the pics.

So, Let's do it. Would be great if other peeps join me. Taking a few pics every two mths will never be too much of something for you.

Whether this site is active or note is up to each and every one of us.

We, saying, " Threads here are dead " or " Traffic here is slow " is not gonna help.

If we really want to keep this site alive, why not save less than a half hour every mth or every 2 mth or every 3 mth taking pics and posting here or save less than 10 mins logging what you do in the gym or your diet every 2 - 3 days ?

I joined extremebodybuilding dot com about two years back though I did not make a post there till recently.

There are regulars and many many great ppl there ( great as in not being a d**head ). But, most threads there are dead and the site is like a ghost forum most of the times.

And everytime I go there, I don't feel like posting anything as I see those dead threads.

If we are dead here, no guest will be in the mood to open an account and post here or even visit this site.

haha, I am gonna assume you are not sincere if you don't do any of those.

Tnks and see you guys here again by 10th of NOV. "

And the following was posted a month ago as well,, under the same thread, you can see how long I have been training and blah blah;

" My chest/back was already 40 inches or so by the time I started going to gym. So, it is not just 7-8 mths,, they are like trained for 2 yrs or more already.. Plus, I am blessed with good genes in these two body parts.

By 7-8 mths, I was referring to incline bench pression for my upper pecs as well as the length of time I am seriously training.

When training at home, can't train my upper pecs, lower back, quads...

So, here is what it would generally look like;

Training at home for 1yr or so + training at the gym for 1 yr and 1 mth = 2 yr +++

lower pecs, lats, rear delts, calves - 2 ++ yrs of training

Quads, Hams, lower back - 1 yr and 1 mth of training

Upper pecs, front delts - 7-8 mths training

Traps - about 4 mths ?? "

KenshinnHimura

15-10-2008, 06:20 PM

Here are the links to my pics.... I am not gonna upload them here as those pics Could make the page takes forever to load. So, I will just provide the links.

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=28123&catid=36&limit=6&limitstart=6

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=28123&catid=36&limit=6&limitstart=12

Did not take leg pics that time, I will post them next time I upload the pics.

KenshinnHimura

15-10-2008, 06:22 PM

The post I made there today;

"Ok, here is a head up before 10 th of NOV on my progress.

In the past mth, from 10th of SEP till today which is 15th of OCT, I have put on almost 2 kg of lean muscle mass.

So, it is about 4.4 lbs of muscles in about 5 weeks.

But, lets just assume 4 lb only.

I am pretty sure that my bf % did not go up as my abs say " NO, no fat gained as we are being seen as always ".

I can see some size increase in my arms, traps, calves and to a lesser degree in other parts of the body.

Have not been training the back properly.. especially the back thickness could have been reduced though width is most likely increased. Still not very sure about thickness.... heck, gotta hit those guys before 10th of NOV.

4 lbs does not actually make much of a difference for a 5 foot 8 guy though it is just an average height here,,, especially when the gains don't go to just one or two muscle groups.

I think I should be satisfied with the results,,, nevertheless, it was expected.

But, I am sure I will look different from 10th of SEP by the time I put on 3 more lbs.... heck, I am gonna gain at least 3 more lbs in 4 weeks.

Then, I will post pics.

P.S Please, don't even have a slightest thought that I am on Juice. I don't like anyone ( other than Mr.Olympia competitors ) including any NPC competitors who are on Juice and think they have achieved something or take pride in their physiques."

BiGhaPPyJer

15-10-2008, 07:14 PM

WOT +99999999999999dmg

on a more serious note, you can try hosting your pics on http://tinypic.com/ and linking them here, then you no longer have to worry about the forums' bandwidth concerns.

jenjls

15-10-2008, 10:49 PM

interested to know more about the exercises hulk 1 and hulk 2. What is it, and how is it performed? Did you come up with it, or did they originate from elsewhere?

BiGhaPPyJer

16-10-2008, 10:31 AM

Don't mind me quoting your post from the other forum for clarity. Hard to visualize this though. A video might help.

The Hulk 1

It is an exercise where you place the bar in between your legs and pull it off the floor.

For example, if you place the bar parallel to the wall when you deadlift, the bar for The Hulk 1 will be placed vertical to the wall in between your legs.

Your feet will be place at a comfortable distance with toes slightly pointing outwards. How far should they be ? narrower than sumo stance but wider than your normal squat stance.

Why wide but not so wide ? If it is so wide, your torso will be upright and the spine will be hard press when you pull the bar up + as the tension is in the middle, your feet will be force further apart as you lift the weights. If it is as narrow as your normal squat, you are likely to injure your self and it also won't allow you to lift heavy.

So, you hold the bar in the middle with your grips close to each other. I suggest that if you place your right hand in front of the left in a set, put the left in front and the other one next to it for the next set. Because if you keep placing grips the same way every time you lift, the muscles involved from the left side of your upper body and the ones from the right side will always be different and that will cause imbalances.

If the bar is slippery, borrow the handle from the dude doing cable row and use it to lift the bar. If your gym doesn't have such handle, then, you have no choice but to use straps. * never use hooks *.

So, your feet far apart with toes slightly pointing out, your hands next to each other gripping the bar in the middle, your elbows pushing against the inner end part of each of your thighs * Yo, No Dirty Thoughts*, with your ass to the bar or close to it * Cos people have different arm's length to other parts' length ratio *, With your torso slightly slanting forward * not as slant as it is when you do deadlift or squat *, with your back arch, you are set.

the only body parts you should pay attention to when you lift the bar are your quads and also don't round your back, keep it arched. You don't pay attention to your upper back or forearms or other parts, if you do it, you will try to lift the weights with those parts. So, keep them fixed and just pay attention to your quads and lift the weights.

Don't think you described hulk 2 in any of your other logs, apologies if missed. Been to 51 again lately?

KenshinnHimura

02-11-2008, 02:22 PM

WOT +99999999999999dmg

on a more serious note, you can try hosting your pics on http://tinypic.com/ and linking them here, then you no longer have to worry about the forums' bandwidth concerns.

Hey bro, thns for the advice.

KenshinnHimura

02-11-2008, 02:28 PM

interested to know more about the exercises hulk 1 and hulk 2. What is it, and how is it performed? Did you come up with it, or did they originate from elsewhere?

I must say I came up with both. I was doing barbell hack squat when I thought of The Hulk 1.

As for The Hulk 2, As I move the bar up for Calf Raises, that idea came to me.

Obviously, when looking at them carefully, they both, to some extent, are similar to some other known exercises such as suitcase lift, sumo deadlift, power clean....

They are both performed using Smith Machine,,, which is a turn off for most guys and they will only say smith machine is a **** machine. Does not matter, actually.

I do it in the company gym,,, not allowed to bring any camera or hp or other battery operated devices,,, other than watches.

When there is a Training Session V organized by NFFT bros, I will have them take a vid of me performing The Hulk I and share with everyone. That is, if I join them....

KenshinnHimura

02-11-2008, 02:32 PM

Don't mind me quoting your post from the other forum for clarity. Hard to visualize this though. A video might help.

Don't think you described hulk 2 in any of your other logs, apologies if missed. Been to 51 again lately?

Nah,,, I did not describe it.

lol, 51 ?

yeah, been there often... but I am now able to control myself so that I don't drink more than 1 and a half jar..... can't sacrifice my hard earned muscles.

Aww, found one hot babe there... now I am her regular :D

Plan to go there by 10 th of NOV with a friend may be two to celebrate the gains I have made since 10th of Sep... Care to Join ?

KenshinnHimura

02-11-2008, 02:41 PM

A Fun Pic Taken on 23th Oct 08... I was pumped then.

http://i36.tinypic.com/mt0cgh.jpg

edited: Added some links to the replies I made where you can find part of my training philosophy for anyone interested... Nick name is INHUMANSTRENGTH.

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=28123&catid=36&limit=6&limitstart=30

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=28567&catid=14

kebinu

02-11-2008, 02:43 PM

nice back.!

KenshinnHimura

02-11-2008, 02:55 PM

nice back.!

my only saving grace

Graident

02-11-2008, 03:11 PM

Spartanz.

02-11-2008, 03:41 PM

Keo_86

02-11-2008, 03:54 PM

nice bod.......

KenshinnHimura

03-11-2008, 05:35 PM

tnks, guys..

Took some pics today and posted on NFFT.. this time including some chicken legs...

Probably can motivate some newbies and hardgainers...

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&catid=36&id=28611#28611

BiGhaPPyJer

03-11-2008, 06:07 PM

KenshinnHimura

04-11-2008, 07:04 PM

some angles of certain pics at the other forum look like u shrunk abit, have u been cutting?
but this pic your back is very nice and muscular.

51 i no longer go.. used to go many years ago, as well as u turn pub in east coast..
but now no longer go for viets - too wild for my tastes

Not cutting... I have been gaining muscles... it is possible that my bodyfat level has gone down.

I look small cos I am small lol..

going to 51, enjoying the music and beer while being accompanied by a girl is relaxing to me.:s8: I don't really want to do some serious stuff with them.

KenshinnHimura

11-11-2008, 05:12 PM

Time for bi-mthly chicken back, breasts and legs..

I am not really good at taking pics... heck, lighting also was screwed up. It was too bright for my front relaxed pic... my laptop was slant as well.... ... geeze... I did not try to get all of them right as I started sweating.

Before ( 10 Sep 08 )
http://i35.tinypic.com/2uqgoix.jpg

After ( 11 Nov 08 )
http://i38.tinypic.com/28bwtcm.jpg

Before ( 07 Sep 08 )

http://photos-280.friendster.com/e1/photos/08/24/26424280/1_585899457l.jpg

After ( 11 Nov 08 )

http://i38.tinypic.com/ap9udl.jpg

11 Nov 08

http://i38.tinypic.com/2lvh7bd.jpg

Random Pic ( 11 Nov 08 )

http://i33.tinypic.com/2lcmcnn.jpg

KenshinnHimura

11-11-2008, 05:20 PM

Years of going to GYM ( 1 year and 4 months )

In the past two months, I have gained around 6 lbs. Do not really see any change in body fat level.

Nevertheless, I big time failed to reach my goal for these two months. I am still a small guy.

I will gain more in the next two months. Surely. I aim for 8 lbs. As I already have a bit more muscles than two mths ago, I have better chance of gaining at a faster rate than before.

Stay tuned

Note: At the risk of sounding super cocky, Noobs, please, do not send any PMs asking for advice. I am sick of newbies sending me PMs asking for advice and start acting the fool when I tell them to count calories or read certain articles or some of the posts I have made which include precious information. If you are that lazy and think that bodybuilding is only about stuffing your face in the kitchen and busting your nuts at the gym, do not send anything. But, if you are really dead serious about building muscles or anything, add me to your msn list. I will give out free individual programs and diet as long as I am still not a PT.

My apologies to anyone who gets offended or annoyed after reading this cos that is not my intention.

addict951

11-11-2008, 05:52 PM

eh boss
Q1. what is your weight sial?
Q2. What is/are the singular most contributory exercise(s) that gave you the wide back? (sorry, I skipped the WOT :o )

Spartanz.

12-11-2008, 02:02 AM

gixxer07

12-11-2008, 07:14 AM

I think before u guys ask him for help, its best that u read his articles first. Thats the least amount of respect that he deserves. Himura has explained a lot in his articles.

KenshinnHimura

12-11-2008, 04:47 PM

I think before u guys ask him for help, its best that u read his articles first. Thats the least amount of respect that he deserves. Himura has explained a lot in his articles.

Well Said :s8:. Thanks.

KenshinnHimura

12-11-2008, 04:51 PM

I will answer you guys's questions a few hours later when I am back on here.

And, please, do not ask what my body weight is. If you want to make the type of progress I have been making ( regardless of lack of sleep ) or even faster one, this is one of the things you MUST Imprint in your mind;

" It does not matter how strong and big a guy is at the movement, it only matters how fast he has been getting stronger, bigger and how fast he can make others get stronger and bigger naturally".

As long as you do not have this belief in you, you will never catch up to me. NEVER EVER ! You won't even get close to me, training naturally.

KenshinnHimura

12-11-2008, 06:05 PM

eh boss
Q1. what is your weight sial?
Q2. What is/are the singular most contributory exercise(s) that gave you the wide back? (sorry, I skipped the WOT :o )

I actually talked about back training quite some time ago. A guy posted his training routine and I said that is one of the best ways of developing big back. That is why it is good for you guys to read the replies I have made up until today.

Back to the subject, he was unknowingly using some of the principles I have used in the past in his back training. What he was doing is train MAINLY for width one day and train primarily for thickness in the next session.

Well, this back muscles and forearm muscles remind me of some history. This subject is something that made OPT's worshippers hate me. That is why I have amazingly large numbers of haters here. One guy even said I would not go far in bodybuilding with my attitude. Not surprising, none of them have made any remarkable improvements in both size and strength till now.

Back to the topic, forearm muscles are smaller than back muscles in the first place. Larger muscles have larger motor neurons which can send really strong signals to contract the muscle fibers they control. As such, large muscles have the potential to get stronger than small ones.

But, initially, your CNS is not strong enough to recruit and use all the motor neurons that control muscle fibers in your back muscles. So, even if you use straps and perform back exercises, you would not be able to use heavy weights.

Some people can't do pull ups/ chin ups or heavy rows and they think it is bcos their forearms are weak. Well, in fact, their rear delts are weak as well.

Yes, theirs are weak and hence, they have to train them. That is why you should not use straps when you perform back exercises in order to train the forearms as well. As for delts, it does not make a difference whether you use straps or not as straps only reduce the load that the forearms have to carry.

Here comes the problem. Over time, your CNS is able to recruit all the fibers in your forearms as forearms do not have as many motor neurons and muscle fibers just like your back. Owing to this fact, by the time you can use all the fibers in your forearms, you are still not capable of using all the motor neurons that innervate back muscle fibers.

But, what about rear delts ? When you are doing rowing movements to train back muscles, your arms are supposed to be close to the torso. When you do it, there will be shift of stress. That means, back muscles will take most of the stress so as to make the delts have to bear little strain. So, you should not be worried about rear delts as long as you use the correct form.

If that is the case, what should you do to give the back maximum stimulation ?? Simple, you have to train heavy, of course, don't use sloppy form using body weight to move the plates.

Here comes another problem, when you train really heavy, you will use all the fibers in your forearms with each and every rep you do. Fast twitch fibers in your forearms do not last long and soon, they will be fatigued and start dropping out.

That is why here is your answer;

To stimulate and grow most of the back muscle fibers, you must train heavy. ( 5-6 reps )

To have enough time under tension, you should use around 7-8 sets for either width or thickness.

There should be 3-4 weeks of width emphasized phase, followed by 3-4 weeks of thickness emphasized phase.

For thickness emphasized phase, choose either two of these thickness exercises;

dumbbell rows, seated cable rows, sternum pull ups with parallel bar or monkey bars or V bars.

Do 4 sets of One of the chosen two and 3 sets of the next one ( switch the sets over in the next week ).

In this phase, choose either one pair of these exercises for width; Wide Grip Pull up to the chin ( palm facing away ) + medium grip chin up ( palm facing towards you ) or Wide Grip Chin Up + wide grip pull up to the chin.

Do 2 sets of each.... so, a total of 4.

Perform the chosen pair of width exercises first using straps ( 4 sets total ). Continue with 2 chosen thickness exercises ( 7 sets total ). Do not use straps for the first 4 sets of thickness exercise but use them for the rest 3 sets.

The same principle applies to Width Phase...... That means 4 sets of thickness exercises followed by 7 sets of two width exercises.

It is true that thickness exercises trains the lats to an extent and width exercises also trains for the thickness. But, only a tad bit.

Different types of pull ups and chin ups understimulate certain parts of your lats. That is why have pair up two exercises so that you stimulate the entire lats.

You have to know about progressions. For that, you have to read my last article which is yet to be finished. if there is no progressions, your gains will stagnate.

And also this program is nothing close to the best I can design. I am not even using it anymore. But, it is still an excellent program

Spartanz.

12-11-2008, 06:33 PM

I actually talked about back training quite some time ago. A guy posted his training routine and I said that is one of the best ways of developing big back. That is why it is good for you guys to read the replies I have made up until today.

Back to the subject, he was unknowingly using some of the principles I have used in the past in his back training. What he was doing is train MAINLY for width one day and train primarily for thickness in the next session.

Well, this back muscles and forearm muscles remind me of some history. This subject is something that made OPT's worshippers hate me. That is why I have amazingly large numbers of haters here. One guy even said I would not go far in bodybuilding with my attitude. Not surprising, none of them have made any remarkable improvements in both size and strength till now.

Back to the topic, forearm muscles are smaller than back muscles in the first place. Larger muscles have larger motor neurons which can send really strong signals to contract the muscle fibers they control. As such, large muscles have the potential to get stronger than small ones.

But, initially, your CNS is not strong enough to recruit and use all the motor neurons that control muscle fibers in your back muscles. So, even if you use straps and perform back exercises, you would not be able to use heavy weights.

Some people can't do pull ups/ chin ups or heavy rows and they think it is bcos their forearms are weak. Well, in fact, their rear delts are weak as well.

Yes, theirs are weak and hence, they have to train them. That is why you should not use straps when you perform back exercises in order to train the forearms as well. As for delts, it does not make a difference whether you use straps or not as straps only reduce the load that the forearms have to carry.

Here comes the problem. Over time, your CNS is able to recruit all the fibers in your forearms as forearms do not have as many motor neurons and muscle fibers just like your back. Owing to this fact, by the time you can use all the fibers in your forearms, you are still not capable of using all the motor neurons that innervate back muscle fibers.

But, what about rear delts ? When you are doing rowing movements to train back muscles, your arms are supposed to be close to the torso. When you do it, there will be shift of stress. That means, back muscles will take most of the stress so as to make the delts have to bear little strain. So, you should not be worried about rear delts as long as you use the correct form.

If that is the case, what should you do to give the back maximum stimulation ?? Simple, you have to train heavy, of course, don't use sloppy form using body weight to move the plates.

Here comes another problem, when you train really heavy, you will use all the fibers in your forearms with each and every rep you do. Fast twitch fibers in your forearms do not last long and soon, they will be fatigued and start dropping out.

That is why here is your answer;

To stimulate and grow most of the back muscle fibers, you must train heavy. ( 5-6 reps )

To have enough time under tension, you should use around 7-8 sets for either width or thickness.

There should be 3-4 weeks of width emphasized phase, followed by 3-4 weeks of thickness emphasized phase.

For thickness emphasized phase, choose either two of these thickness exercises;

dumbbell rows, seated cable rows, sternum pull ups with parallel bar or monkey bars or V bars.

Do 4 sets of each of the chosen two and 3 sets of the next one ( switch the sets over in the next week ).

In this phase, choose either one pair of these exercises for width; Wide Grip Pull up to the chin ( palm facing away ) + medium grip chin up ( palm facing towards you ) or Wide Grip Chin Up + wide grip pull up to the chin.

Do 2 sets of each.... so, a total of 4.

Perform the chosen pair of width exercises first using straps ( 4 sets total ). Continue with 2 chosen thickness exercises ( 7 sets total ). Do not use straps for the first 4 sets of thickness exercise but use them for the rest 3 sets.

The same principle applies to Width Phase...... That means 4 sets of thickness exercises followed by 7 sets of two width exercises.

It is true that thickness exercises trains the lats to an extent and width exercises also trains for the thickness. But, only a tad bit.

Different types of pull ups and chin ups understimulate certain parts of your lats. That is why have pair up two exercises so that you stimulate the entire lats.

You have to know about progressions. For that, you have to read my last article which is yet to be finished. if there is no progressions, your gains will stagnate.

And also this program is nothing close to the best I can design. I am not even using it anymore. But, it is still an excellent program

i dono if u r refering to me? i did post in nutriforefront forum about my workout plan http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=27625&catid=14
however i aint following it cause like wad u said in that forum that i am overtraining. =:p

regarding yr post, i took quite a long time to digest so is this wad u r trying to meant in yr prev post?

Thickness Emphasis Phase-Thickness Exercise followed by With Exercise
Choose 2 any of these exercise-Dumbell Row, Cable Row, Sternum Pullup
4 Sets for 1st Exercise n 3 Sets for 2nd Exercise
Choose 2 of the different versions of pullups
2 Sets For Each Of The 2 exercise

Width Emphasis Phase-Width Exercise followed by Thickness Exercise
Rotate wad is being done in Thickness Emphasis Phase where i do 7 sets of the "different version of pullups" followed by 4 sets of the thickness exercises?

For Thickness Exercises Is T-Bar Rows a good option?

Right now i m doing Pullups followed by T-bar, Cable, Machine Pulls/Dumbell Rows for back exercise

kebinu

12-11-2008, 06:50 PM

http://img.photobucket.com/albums/v210/cyansupra/EDMW/2005304157483340727_rs.jpg

Anyway, i think i saw a hulk this year. The one who won the bb this year. What's his name? Chinese. Real BIGGGGG

Softcore

12-11-2008, 06:52 PM

hello. supplement tracker kia. :)

Bryan540

13-11-2008, 01:02 AM

KenshinnHimura

13-11-2008, 04:46 AM

hello. supplement tracker kia. :)

Haha, yo, Hardcore :s13:

Still hitting the gym ?

By the way, all types of food I have tried at your Uni taste really great unlike those in polies...

KenshinnHimura

13-11-2008, 04:48 AM

KenshinnHimura

13-11-2008, 05:13 AM

i dono if u r refering to me? i did post in nutriforefront forum about my workout plan http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=27625&catid=14
however i aint following it cause like wad u said in that forum that i am overtraining. =:p

regarding yr post, i took quite a long time to digest so is this wad u r trying to meant in yr prev post?

Thickness Emphasis Phase-Thickness Exercise followed by With Exercise
Choose 2 any of these exercise-Dumbell Row, Cable Row, Sternum Pullup
4 Sets for 1st Exercise n 3 Sets for 2nd Exercise
Choose 2 of the different versions of pullups
2 Sets For Each Of The 2 exercise

Width Emphasis Phase-Width Exercise followed by Thickness Exercise
Rotate wad is being done in Thickness Emphasis Phase where i do 7 sets of the "different version of pullups" followed by 4 sets of the thickness exercises?

For Thickness Exercises Is T-Bar Rows a good option?

Right now i m doing Pullups followed by T-bar, Cable, Machine Pulls/Dumbell Rows for back exercise

No, No T Bar Rows please. They are never one of the best for back thickness, lower back is the weakest point there and it limits the amount of weights your upper back could actually move.

No, for Thickness phase, start with WIDTH first. An example here;

2 sets of wide grip pull ups ( use straps )

They understimulate lower lats but good for upper lats.

2 sets of medium grip chin ups ( use straps )

They understimulate the top part of the lats but one of the best for lower lats

Follow them with Thickness exercises ;

4 sets of Sternum Pull Ups ( No Straps )

3 sets of Dumbbell Rows ( use straps )

next week, you will go for 4 sets of dumbbell rows ( No Straps ) followed by 3 set of sternum pull ups( with straps ).

You are going to add 1 rep to the first sets of width exercises and 1 rep to the first 2 sets of thickness exercises, every two weeks........Each of the phases ( thickness, width ) should last for 4 weeks.

For Width phase, start with 4 sets of Thickness exercises followed by 7 sets of width exercises.

KenshinnHimura

13-11-2008, 05:23 AM

To Spartan, I have tips. Start off with the following readings ( read all the articles I have written );

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=25834&catid=14&limit=6&limitstart=126

http://www.nutri-forefront.com/index...&limitstart=30

http://www.nutri-forefront.com/index...28567&catid=14

Do not miss the last article. I will not share everything there, but they wil help you be able to design your own programs and keep gaining size and strength without stagnation if you can understand whatever I am gonna say there.

And, my last tip is to remove 99 % of the traditional bodybuilding beliefs that have existed for decades from your mind.

If it is a general question, you should be able to find answer there. But if it is some specific type of question, you can ask me here.

kebinu

13-11-2008, 07:56 AM

wow...the only diff i can see in the pic is the lighting...nice change in lighting..from dark to bright...cool..make the pic brighter nxt time
haven paint the body green?

Yxy

13-11-2008, 08:56 AM

http://www.nutri-forefront.com/index...&limitstart=30

http://www.nutri-forefront.com/index...28567&catid=14

bro, these two links cannot work...

bulkbulk

13-11-2008, 11:07 AM

No, No T Bar Rows please. They are never one of the best for back thickness, lower back is the weakest point there and it limits the amount of weights your upper back could actually move.

No, for Thickness phase, start with WIDTH first. An example here;

2 sets of wide grip pull ups ( use straps )

They understimulate lower lats but good for upper lats.

2 sets of medium grip chin ups ( use straps )

They understimulate the top part of the lats but one of the best for lower lats

Follow them with Thickness exercises ;

4 sets of Sternum Pull Ups ( No Straps )

3 sets of Dumbbell Rows ( use straps )

next week, you will go for 4 sets of dumbbell rows ( No Straps ) followed by 3 set of sternum pull ups( with straps ).

You are going to add 1 rep to the first sets of width exercises and 1 rep to the first 2 sets of thickness exercises, every two weeks........Each of the phases ( thickness, width ) should last for 4 weeks.

For Width phase, start with 4 sets of Thickness exercises followed by 7 sets of width exercises.

how many reps of each set do you normally do?

pumpingiron

13-11-2008, 01:15 PM

pumpingiron

13-11-2008, 01:16 PM

hello. supplement tracker kia. :)

Hows NTU HARDCORE? :)

BenZ_80

13-11-2008, 02:08 PM

It has been expected for some haters ( weak small slow guys ) to make lame responses after reading my reply here. So, if I don't reply someone's posts, it is not bcos I am arrogant it is bcos he is one of them.

Just ignore these losers...let them be losers their whole lives...you're doing a good job...

Anyway,I see that you dont do regular barbell rows as well?

KenshinnHimura

13-11-2008, 07:37 PM

bro, these two links cannot work...

Oh, my bad. I did not check if they work or not. Try the guys below.

I included a bit about my current training style and talked a tad of high volume training.

Speaking of training programs, somewhere in my latest article, I have mentioned that when I call a program a DECENT PROGRAM ( There is only one program designed by a coach that I call Decent Program, It is Beast Building ), it is a program you can keep using till you stop your bodybuilding lifestyle and keep gaining both a good deal of muscles and strength... and there will be no stagnation and there is no side effects unlike volume training where a lot of your type II a, fast twitch fibers, are turned into Type I, slow twitch fibers... blah blah,, well, I also have often talked about the Long Term adverse effects of Volume training on NFFT. Especially, those who were born with less fiber count bear the full burnt of it. .

But, Beast building is not meant for anyone who is regarded as beginners. Being a beginner or not should not be judged by years of training, but the strength itself. And, one more thing is I do not like some of his exercise choices he uses there. Anyway, CT is not my favourite author ( I have no favourite author ) and there are many things I disagree with him.

The best part of a program I call " DECENT "is that " The bigger you get, the faster you grow , get stronger and faster ".

So, that is how good of a program I call " DECENT ".

What about my own program?? I am not gonna say anything. I will only walk the walk here instead of talking. I will let my progress pics talk.

My training program has one weakness just like any other good program that it greatly weakens immune system. Yep, Volume training also weaken the immune system to a big extent but I do not call it a good program.

Second one is just some of the things you gotta know about newbies and benefits of high reps ( that does not mean I use high reps.... I hardly use them ) and some other mumbo jumbo about supplementation blah blah,,, but, in spades, informative and important stuff you should be aware of.

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=28123&catid=36&limit=6&limitstart=30

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=28567&catid=14

KenshinnHimura

13-11-2008, 08:11 PM

Ignore those pricks

Yes, Sir........ we have two pricks, One is the guy who posted his video struggling like mad with the weights I use to warm up ( yep, he has worse physique than I have and also been training for much longer than I do ).

The other guy is a skinny dude who have been training ( well, wasting time in the gym actually ) for like 6 years and now cheating money out of others as a self claimed knowledgeable PT who always say " bodybuilding is simple ", making empty boasts about how people envy his size or strength or giving some bull**** like " I don't train to get big and strong ", in reality, he just can't get big and strong, or use some clone account and try marketting himself ( but, the administrator proved that their IPs are the same where he closed his eyes and lied through his teeth ),, I always talked nice to him as I did not want to give him a brush off. Once even sent me a PM here saying unnecessary stuff to sound friendly. He did not know that I actually knew his true colour ( act friendly and helpful just to impress newbies and pick up clients ) , just that I did not want to embarrass him.

btw, he copied me and said this " Milk might not even get digested "... it sounded as if he knows that though he actually learnt it after reading my posts on eggs, milk and nuts here.

KenshinnHimura

13-11-2008, 08:26 PM

Just ignore these losers...let them be losers their whole lives...you're doing a good job...

Anyway,I see that you dont do regular barbell rows as well?

I have noticed for a long time that barbell rows are regarded by numerous bodybuilders to be the best upper back builders.

But, both T bar rows and barbell rows are not even close to being the best.

Just like I have mentioned, upper back muscles are just too big and have a lot more potential than lower back muscles ( in beginners' library series, I have explained how muscle fiber count and size can affect strength ). If we do those rows, the upper back will only be as strong as the lower back. Though we use the entire core while performing these exercises, the lower back is the main guy that take on the stress.

If we use only two fingers to do pull ups, the back will only be as strong as the muscle fibers in the forearms that are recruited when using two fingers.

Because our primary purpose is not to train the core, we should be aware of the drawback of relying on lower back muscles which can remarkably limit the growth of the larger muscles.

Speaking of which, I would like to highlight one thing that deadlift and squats are regarded as best mass builders bcos they allow us to lift a lot more weights than other lifts would. They let us lift heavy weights because they allow us to use as many muscle groups as possible at the same time.

Because of it, the body releases muscle building hormones. At the same time, CNS learn to control a great deal of motor neurons at the same time. This CNS learning in turn has great impact on other lifts. Due to drastic increase in CNS efficiency, we are able to do better in other lifts as well.

Buttttttt.....

I will be back......

BenZ_80

13-11-2008, 08:31 PM

I know DB rows is the row variant that allows you to use the most weight.

But what if I don't have access to DBs? I only have a bar and plates+pullup bar.

KenshinnHimura

13-11-2008, 09:08 PM

I know DB rows is the row variant that allows you to use the most weight.

But what if I don't have access to DBs? I only have a bar and plates+pullup bar.

Monkey bars at the fitness corner in your neighborhood can be used to do sternum pull ups. You would have to put some plates in a bag to be carried on your back for added weights.

BenZ_80

13-11-2008, 09:11 PM

Monkey bars at the fitness corner in your neighborhood can be used to do sternum pull ups. You would have to put some plates in a bag to be carried on your back for added weights.

Yes,I am doing weighted pullups at the fitness corner.

Problem is I can't even do a single sternum pullup.

KenshinnHimura

13-11-2008, 09:12 PM

Problem is I can't even do a single sternum pullup.

huh??????????

BenZ_80

13-11-2008, 09:15 PM

huh??????????

I can do over a dozen BW regular pullups,but I am not strong enough to do a single sternum one.

KenshinnHimura

13-11-2008, 09:17 PM

how many reps of each set do you normally do?

It has been a long time I do not have a " Back Day ".

I did 7 reps.... and progress to 8 reps.... then, added weights...

The knowledge I had is too little by then. So, the method I describe now is better.

If any of you guys are gonna use this type of training, I can tell you how to make progressions so that you don't get stuck at some point.

KenshinnHimura

13-11-2008, 09:20 PM

I can do over a dozen BW regular pullups,but I am not strong enough to do a single sternum one.

How heavy can you row with barbell ?

If you really want to be able to do sternum pull ups in a few weeks, I can design weekly training programs and give to you. But, if you just want to do other things, you will have to get access to a gym.

BenZ_80

13-11-2008, 09:24 PM

How heavy can you row with barbell ?

If you really want to be able to do sternum pull ups in a few weeks, I can design weekly training programs and give to you. But, if you just want to do other things, you will have to get access to a gym.

If this helps.

1x40kg on those thick fitness corner bars.
currently at 5x3x25kg using the same bar.

The last row session I did 5x5x105kg.

BW:93-94kg

KenshinnHimura

13-11-2008, 10:02 PM

If this helps.

1x40kg on those thick fitness corner bars.
currently at 5x3x25kg using the same bar.

The last row session I did 5x5x105kg.

BW:93-94kg

I see. I am not sure what you bf % is. But 105 kg at that body weights and also compared to the weights you can pull up with, it is really light.

I was doing one arm seated cable rows using 80 kg when I was about 65 kg.

So, what is it that you want me to help you with??

BenZ_80

13-11-2008, 10:05 PM

I see. I am not sure what you bf % is. But 105 kg at that body weights and also compared to the weights you can pull up with, it is really light.

I was doing one arm seated cable rows using 80 kg when I was about 65 kg.

So, what is it that you want me to help you with??

Ya,my rows are not good coz I have been neglecting rows and concentrating on pullups,only recently then I got back to rowing.Furthermore,I do rows as an accessory at the end of the session,so I dont use that much weight. So I am not really concerned about my rowing figures.

So how would you train towards a single sternum pullup? Thanks:)

KenshinnHimura

13-11-2008, 10:18 PM

Ya,my rows are not good coz I have been neglecting rows and concentrating on pullups,only recently then I got back to rowing.Furthermore,I do rows as an accessory at the end of the session,so I dont use that much weight. So I am not really concerned about my rowing figures.

So how would you train towards a single sternum pullup? Thanks:)

First, Let me know the day of the week that you usually train your back.

And I will help you get a lot better at that movement in the shortest possible time. To do it we have to use high frequency training for both Motor Learning ( CNS learning ) and added size to any laggy parts that are needed for that movement.

So, is there any day of the week when you have to work from early morning till late at night ?

Our current goal will be to be able to do a full sternum pull up by end of second week.

aww, don't mind me saying this but do you want to start a thread to log your back training??? I will tell you what you gotta do every week. We are out of topic here.

BenZ_80

13-11-2008, 10:28 PM

KenshinnHimura

13-11-2008, 10:51 PM

BenZ_80

13-11-2008, 10:57 PM

If I get you right, your 1 RM pull up is BW + 40 kg.

And you want to increase the weights to 50 kgs first, then, progress to 60 kgs ??

Yes,a 150+kg absolute weighted pullup would be really cool.=:p

KenshinnHimura

13-11-2008, 11:17 PM

Yes,a 150+kg absolute weighted pullup would be really cool.=:p

Ok, you are really greedy.

one rep max with 40 kg to 60 kg is gonna take long. Not that I can't help with that as I chinned up with BW + 90 kg ( 1 full rep ) about 5 mths ago. Bcos it is chin up ( palm facing me ), that was easier than pull up.

So, yours is pull up ( palm facing away ), wide grip ?

Ok, that is fine too.

But, first I don't exactly know how long it will take. Second, I am not gonna use the training method I regard as best for you,,,, but I will still use other methods only second to this. If you are fine with it, lets get it on.

gixxer07

13-11-2008, 11:58 PM

HImura is a freak... Thats a monster pull up man!! bw + 90kg!!

I can't even hold onto the weights on my body, let alone pull..

bulkbulk

14-11-2008, 12:03 AM

Not that I can't help with that as I chinned up with BW + 90 kg ( 1 full rep ) about 5 mths ago.

Cool. BW + 90kg. Strong! I never try any chin-up with weights before. All the while I only do a few sets of 15 reps BW chin-up. Do you put the extra weights between your legs?

BenZ_80

14-11-2008, 12:05 AM

Ok, you are really greedy.

one rep max with 40 kg to 60 kg is gonna take long. Not that I can't help with that as I chinned up with BW + 90 kg ( 1 full rep ) about 5 mths ago. Bcos it is chin up ( palm facing me ), that was easier than pull up.

So, yours is pull up ( palm facing away ), wide grip ?

Ok, that is fine too.

But, first I don't exactly know how long it will take. Second, I am not gonna use the training method I regard as best for you,,,, but I will still use other methods only second to this. If you are fine with it, lets get it on.

Yes,wide grip overhand.

Looking forward to your help.:)

KenshinnHimura

14-11-2008, 09:49 AM

Emo My Ass

14-11-2008, 10:06 AM

Very motivation pictures

Jia you TS!

GymGoer

14-11-2008, 10:36 AM

darkdevil

14-11-2008, 01:13 PM

I keep receiving PMs regardless of what I have said.

SO, please, please, No more PMs. You are warmly, cordially, welcome to ask questions or ask for help here. I will try to help and at the same time, others can share things with us.

cant wait to see how ur HULK 1 and HULK 2 is done.. hope to see u ard when there is nfft gym training session:D:D:D

bulkbulk

14-11-2008, 01:15 PM

Pull-up: Palm facing you
Chin-up: Palm facing out

Mr Enigma

14-11-2008, 01:46 PM

Pull-up: Palm facing you
Chin-up: Palm facing out

it's the other way leh

pumpingiron

14-11-2008, 05:08 PM

Holy cow, 90kg? you're a monster.

KenshinnHimura

15-11-2008, 12:28 AM

Currently,I am on 4 day upper/lower split.

2 days for each half of the body.

Upper-overhead press+pullups are my main lifts
Lower-front squat+accessories.

I am taking a hiatus from deadlifts for the time being coz of a minor pulled lat muscle.If not DL is in my lower body day.

Rep range-5x3,5x5.

Actually,I would be more interested in first,a 50kg pullup,followed by 60kg rather than a sternum one.

So, is it like Day 1 for upper, followed by Day 2 lower ?? and the other two days is a repeat ?

And, on which days of the week do you train upper and which days for the lower ?

Rep range - ( sets x reps ) ?

Please state in detail.

For your pull ups, I will have you use high reps to initiate the growth of enough oxidative enzymes and develop stabilizers that wrap around your joints as well as other connective tissues in the first week. Note that you are gonna have to do medium grip chin ups ( underhand ) as well.

In second week, you will do CNS learning in addition to the work you will do in the first week.

Third week will be a bit rough.

Fourth week will be tougher.

Once I know what you do on which day of the week, I will give you a program for the first two weeks.

Also get these sups if you do not have; Vit C ( not in capsule form with powder inside ), Omega 3, Whey Protein Isolate, Creatine Mono,,,, If your bodyfat level is low, get either maltodextrin or dextrose. Stock cucumbers, lettuce, broccoli, tomato in your fridge.

They are a must if you want to reach your goal as quick as possible. Remember that you don't just need to be able to recruit more muscle fibers. You are already good at using a good deal of fibers at the same time. That is why you have to add more size to reach the goal.

KenshinnHimura

15-11-2008, 12:34 AM

Very motivation pictures

Jia you TS!

Thnks and what is Jia ?

KenshinnHimura

15-11-2008, 12:42 AM

Nice and wide back, bro.

Just wanna confirm, sternum pullup you mentioned is done with palms facing you or facing away? Can I do it with a closer grip.

Do you have a training log online that I can refer to?

Thanks.

It is usually done using Semi-Supinated Grip ( Palms facing each other ) monkey bars at the fitness corner or children playground can be used.

But, if you are gonna use pull down machine, you can use V bar handle. If it is not available, you should use both Supinated Grip ( Palms facing you ) which is also known as underhand grip and Pronated Grip ( Palms facing away ), overhand grip.

Sternum Pull Ups should be done using either medium grip ( about your shoulder width ) or a bit narrower grip.

Training log??

I did one training log " The incredible Hulk I " on NFFT. But, do not use any training program I use or I give to others without my permission.

Bcos, they will never work optimally for others than the ones I design the programs for.

I design programs based on Individual's CNS efficiency, the ability of their muscle to withstand certain volume which is also related to frequency and the possible fiber make up ratio which is judged based on the volume they have been using.

I do not design programs based on my own assumptions or imaginations just like Author Jones or Mike Mentor did.

Speaking of which, ever heard about Mike Mentor being fired bcos his client saw him using high volume ??

I started " The incredible Hulk II ",,, but I never logged anything as I started using my current training method. I will never share that method with anyone. I do not want people to treat it as cheap. The method is of a great deal of principles ( science backed and real world result backed ) which are too precious, yet, you won't find many of the principles anywhere. The method is not used by anyone as no one else up until today has put the principles put together by anyone else. Heck, once, I mentioned a few principles somewhere and the people that read it did not believe they are true,,, but I use them on my own body and the results are too obvious. All the information and details are kept for my future clients and for myself.

That said, if you read the last article on NFFT, you will be able to design an excellent program on your own. Something that will help you gain muscles and strength without getting stuck in a rut.

KenshinnHimura

15-11-2008, 01:05 AM

cant wait to see how ur HULK 1 and HULK 2 is done.. hope to see u ard when there is nfft gym training session:D:D:D

I will try to make it... but if it is in December, I am not sure if I can join.

When I do join, that would be of a great help if someone could bring a camera to film me performing The Hulk 1.

One with light weights for the form. The other with heavy weights to show that this lift allow even a small guy like me to lift heavy.

KenshinnHimura

15-11-2008, 01:14 AM

Holy cow, 90kg? you're a monster.

not really. That time, I was kinda obsessed with chin ups and dips.

Did BW + 90 kg chin up ( full rep ) and BW + 62.5 kg Dips ( 5 half reps )...

Especially, I was really happy that I jumped up from BW + 25 kg ( 5 half reps ) to BW + 62.5 kg ( 5 half reps ) in about 9 months. Heck, when I think about it now, that is still unbelievable to me.

Nahhh, it is not internet status you often would see. You can bring some belts that can hold 62.5 kg to NFFT's next training session. I will show it. I don't have any belts, I use towels from company gym to hang two 25s and one 12.5. And yep, it is not hardly reach half dips, it really reach half.

Now, I don't do weighted chin ups or pull ups anymore. I have been doing some other modified chin ups.....

I don't do weighted dips for some time now.... but, I will do them next week so that I beat my previous record soon.

KenshinnHimura

15-11-2008, 01:44 AM

Though no one has asked me what the should do about progressions for the back training I have described, I have a feeling that some are gonna use it.

And, guess what?

they are gonna get stuck somewhere and think I suck and talk trash.

So, bfore that happen, I will type down the things the users should know so that they can use it for a long time with satisfactory results when I get back here tomorrow.

Ragga_Hippo

15-11-2008, 05:03 AM

Ragga_Hippo

15-11-2008, 05:10 AM

Nah,,, I did not describe it.

lol, 51 ?

yeah, been there often... but I am now able to control myself so that I don't drink more than 1 and a half jar..... can't sacrifice my hard earned muscles.

Aww, found one hot babe there... now I am her regular :D

Plan to go there by 10 th of NOV with a friend may be two to celebrate the gains I have made since 10th of Sep... Care to Join ?

wooo so ripped and sexay...
see u at the mr olympia 2009!!!

wow he's going to mr olympia????

Softcore

15-11-2008, 03:43 PM

Haha, yo, Hardcore :s13:

Still hitting the gym ?

By the way, all types of food I have tried at your Uni taste really great unlike those in polies...

heh heh. yea but not much discipline in diet and cardio. hence grew a lil' fat. sucks. gotta get myself steady again. =p yea uni food's better. coz ppl are more health-conscious, plus it helps that there's a wide variety. :) where u?

bulkbulk

15-11-2008, 03:50 PM

it's the other way leh

Sorry. Typo. :o

KenshinnHimura

16-11-2008, 12:34 AM

heh heh. yea but not much discipline in diet and cardio. hence grew a lil' fat. sucks. gotta get myself steady again. =p yea uni food's better. coz ppl are more health-conscious, plus it helps that there's a wide variety. :) where u?

Yeah, better be health conscious... most students there look too stressed and sleepless from their studies.

A friend of mine always send me messages saying she wants to die.. lol... but she really does and I always say " Go right ahead " :D

I ??? at home ..

I have no intention of going to Uni as I have told you on messenger. Told you about a part of my HUGE dream as well ,,, remember?

GymGoer

17-11-2008, 05:27 PM

Thanks for the reply. I will try to do some sternum pullups on the monkey bar.

KenshinnHimura

17-11-2008, 09:48 PM

Thanks for the reply. I will try to do some sternum pullups on the monkey bar.

No pro, Gymgoer.

If you have difficulties doing pull ups or chins, you can ask me on m sn. Have a pal unable to do them, now he also on ms n.

KenshinnHimura

19-11-2008, 06:22 AM

A pal wants to add a good deal of size to his upper body, to be precise, he will be happier with bigger guns. I am glad that I have a chance to help him.

Another pal wants to add size to whole body... but he does not go to gym and also, he will stop training in a few weeks.

So, I choose to post the first mentioned pal's workout programs here.

We often see those with laggy legs, but we must say that it is not rare to see some with really good legs but lagging upper body.

That is why I will share this with anyone who want to add size and strength fast to their upper body.

Diet wise, I will be discussing with him on m sn. Not here.

Anyone who follows this will have to make sure that he or she eats enough. All programs I design makes sure that the person always break down a good deal of muscle proteins and some other structures. That is all the more reason you have to feed enough.

That said, if you have high body fat, I can't guarantee fast gains.

Only those who follow my diet plan of how much to eat, what to eat, in which order and supplementations will be guaranteed that their body will digest and assimilate as much as possible while muscle cells absorb as much as they can.

Speaking of which, I wonder if Ben still wants to do something about the pull up ?

KenshinnHimura

20-11-2008, 05:48 PM

Haha, ok, here I am again with my stress just flied away after reading Ahboy's posts :D. The greatest medicine ever after a long fight.

Anyway, I just logged in knowing there could be a PM or Tow despite whatever I said about sending PMs.

Heck, I am now thinking " I would not have to try hard to pick up clients when I become a PT ".

On the other hand, it is possible that a lot of peeps want me to help cos it is free =:p.

I would not call you guys disrespectful or anything though it kind of look like you all ignored me saying " No more PMs", cos I am not gonna share some of the things in public in this thread. So, I understand why you guys ignored my suggestion of asking questions here.

To the Pal who wants my m sn, I have already given it out in this thread. But, I will type it again " wayne_mk @ hot mail . c om "

Also, to another peep who want to know more about digestion, assimilation, feeding muscle cells as much as possible and starving fat cells, you are advised to read the article " Anabolism " written by me. It is best to follow all the tips given at the end of that article, but life is already too hard, that is why I will only have you follow certain things.

If you want to know more about making your meals even more anabolic, you are advised to add me as well on your m sn.

I don't often get on messenger.

Sometimes, even if I am at home, I am not in the mood to chat and give out advice and programs cos I want to relax and watch anime movies. I often have sleepless nights, so, I am tired and want to do something mindless. I hope you guys will try to understand.

That said, I will try to log in more often there to chat with you guys.

KenshinnHimura

20-11-2008, 06:13 PM

Diet

Before I say anything about when to eat what to eat blah blah, I want you guys to get the following;

Omega 3s ( a lot of it )

Vitamin C ( should not be in powder form put in capsules ) or fresh oranges ( always keep them in fridge and leave them in whole without peeling till you are ready to eat them )

Creatine Mono

Whey Protein Isolate ( those who get stomach upset from using whey can look for Whey Protein Isolate which can be pricy but ok for such peeps.... or you guys can look for buck wheat protein and try )

Maltodextrin or Dextrose ( only for those who are not considered fat )

All of the above are a MUST. It does not matter if you don't have other fancy supplements. Do you want to take a year to achieve what you could have in, say 8 mths ? Think about the amount of money you need to spend for the other 4 months. Think about the time you would be wasting.

I will start with some workout programs. Do not use them yet till you have all the things I stated above in hand and until I have told you about when to eat what to eat and such.

KenshinnHimura

20-11-2008, 06:32 PM

Training

There are two pals who said they need help with upper body though their lower bodies are ok. So, I will leave lower body training to you two. I suggest that you both use low volume and low reps for your legs for the first 3 weeks.

If there are others who do not send anything but are going to use the programs, you are also strongly advised to do the same for your legs for the first 3 weeks even if your lower bodies are not fine. I do not want to weaken your immune system too much.

Just do not purposely train to failure on each and every set when you train your legs. It is ok to reach failure but, try to minimize the number of times you hit failure.

trainees who have been training and eating properly for less than 4 months are not supposed to use this training program. Just using 8 - 10 reps of appropriate number of sets 2 times a week is enough for you.

KenshinnHimura

20-11-2008, 07:26 PM

lol, Again, have another case other than lower body, upper body and general diet thingy.

A number of peeps have a good deal of fat and want to do something about it.

Before I say I will Help, I want to confirm this one thing that you guys do everything I ask you to do.

I find that people do not want to count calories. I know it is troublesome in the first one or two weeks, but everything will become child play very soon. So, if you are gonna ask for my advice on ms n, you must know that you are gonna have to count calories.

Second thing is that it will take time. I do not know the exact insulin sensitivity level of your muscle cells and fat cells, I do not know the quantity, quality and content of your digestive enzymes and juices, I do not know your hormonal levels. That is why we will have to start with certain amount of calories, then, adjust for the first few weeks before you start seeing noticeable results.

If you can't do the first part and are not fine with second part, I won't be able to help you.

KenshinnHimura

21-11-2008, 08:34 AM

Guys, My laptop crashed.

Intend to buy a new one next mth.

Meanwhile, you pals that I chatted on ms n with, pls contact me here through PMs.

I will only be able to get on messenger when I go out on my rest days.

Those I have never replied, I will try to get back to you guys as soon as possible. I have read most of your messages. Sorry about the delay. Cos I dont have much time to read your messages thoroughly and make detailed reply.

Tnks

jerry.mobbs

21-11-2008, 09:23 AM

Ask them to post their starting stats, workout logs and diets on here.

It would be useful to see what progress is made and have that information out in the open.

No need for names, just the data.

Create a separate thread on HWZ for each lifter, so we can all see what they are doing and how they are progressing.

In God we trust, all others bring data

KenshinnHimura

21-11-2008, 02:39 PM

jerry.mobbs

21-11-2008, 04:41 PM

I would prefer it if my thread is free from black listed dudes' unwanted posts.

I DON'T CARE who you trust.

It is up to the guys whether they want to do any type of log or not.

If I really wanted to gain popularity, I could have pursuaded or forced them in one way or the other to do so.

But, I am not here for that purpose.

So, they are the ones you have to ask to do so, not me.

Glad to see your laptop uncrashed itself.

Its not about who you trust, nor popularity.

Its about demonstrating where you are when you start a program, what you did whilst on the program and where you finished at the end of the program.

Its called evidence, and an unwillingness to share it makes any program and its supposed results no more useful than opinion.

If you say you have a program that drops body fat, increases muscle mass and reduces injury better than any other program on HWZ, then I'd like to know what that program was, so I could recommend it to others.

Sound reasonable?

em0guy

21-11-2008, 04:59 PM

hey i currently new to bulking, any guides for newbies? i need some soild advice thx q! ^_^

KenshinnHimura

22-11-2008, 08:04 AM

Glad to see your laptop uncrashed itself.

Its not about who you trust, nor popularity.

Its about demonstrating where you are when you start a program, what you did whilst on the program and where you finished at the end of the program.

Its called evidence, and an unwillingness to share it makes any program and its supposed results no more useful than opinion.

If you say you have a program that drops body fat, increases muscle mass and reduces injury better than any other program on HWZ, then I'd like to know what that program was, so I could recommend it to others.

Sound reasonable?

I must admit that this is a mature sounding reply indeed. Though It is so obvious that you are only sarcastic.

But, I am sure I have swallowed my words of not reading or replying you guys' post. That is why I am not gonna swallow them again. This will be the last time I read your posts and make reply.

Say what you may, I have kept my side of the bargain I made with Vurt to do the whole forum good by not participating in any other thread.

It is always this bunch and I when there is a long fight. I hope you get what I am saying. So, best is you guys and I don't talk.

And saying " I can make people get big quick or lose fat fast " will Never make a person gain the trust of the others to the extent that they would send him PMs asking for advice.

They trust me enough to seek my help, and they will dump me when there is no result, it is as simple as that.

I have a log on bodybuilding dot com as well, I have received a lot of feed back and responses in a few days of uploading my pics. When my gains stop, there will be nothing, but, as long as I keep gaining there will be a lot more encouragement, and PMs. That is what it is about and nothing more.

You asked is this reasonable?

Who expect something reasonable from a trash talking guy like you ?

Why did I say that ? my laptop did crash. I am using work computer during the break. That is why I stil have not posted exercise programs. You can have anyone check IP address. ANyone can tell the likes of you who make their own wild assumptions do not know the word " reasonable"

And, to me there is only Buddha. I don't believe in any type of so called GOD in the first place.

I am not gonna read any more of your posts. I have no time to read pointless accusations and assumptions.

Also, at least give the Mod a break.

Just like me, I believe Vurt does not have time to keep locking threads full of crap.

Vurt, I am sure you can sense where this thread start to go.

Let me bother you and hope that when necessary, you can do something to stop something pointless from happening. You have never seen a peaceful thread where I and these certain guys chat, have you?

"Only God, we trust" and "Your laptop uncrashed itself" are enough to irritate someone as they imply that I never tell the truth.

KenshinnHimura

22-11-2008, 08:14 AM

hey i currently new to bulking, any guides for newbies? i need some soild advice thx q! ^_^

Have you read any of my articles ?? such as " Beginners' library " " join the revolution " " anabolism " and some of my replies to other peeps posts on NFFT ?

I advise that you read them first, there are two recommended readings in this thread as well, one of them is abit about newbie training, you should not miss it.

I am sure there are things you can't understand when you read some of them, when that happens, come back and ask me questions.

galapogos

22-11-2008, 02:28 PM

I have no time to read pointless accusations and assumptions.
No time to read, but you sure have a lot of time to write baseless accusations.

Oh the irony...:s13:

darkdevil

22-11-2008, 02:35 PM

o man.. pls dun drag the war to here..

jerry.mobbs

22-11-2008, 04:00 PM

What's the address of your log?

em0guy

22-11-2008, 08:19 PM

Have you read any of my articles ?? such as " Beginners' library " " join the revolution " " anabolism " and some of my replies to other peeps posts on NFFT ?

I advise that you read them first, there are two recommended readings in this thread as well, one of them is abit about newbie training, you should not miss it.

I am sure there are things you can't understand when you read some of them, when that happens, come back and ask me questions.

can give me the links of urs? cos they are so many.... thx q!

KenshinnHimura

23-11-2008, 08:46 AM

can give me the links of urs? cos they are so many.... thx q!

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=25834&catid=14&limit=6&limitstart=126

reading till last page. I think I deleted " The Damnest Chest ". I will post it later there. My nick name there is INHUMANSTRENGTH.

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=28741&catid=14&limit=6&limitstart=0

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=28567&catid=14

Ask anything you are not sure of after you read them.

KenshinnHimura

23-11-2008, 08:48 AM

o man.. pls dun drag the war to here..

Just ignore the pricks.

There won't be any war as long as I don't read and reply.

The mod ( Vurt ) will do something he deems fit in his position as a mod when the need arises.

KenshinnHimura

23-11-2008, 08:51 AM

GUys, I am gonna post training programs for the first 3 weeks today.

To the bro who is training for 2009 ......., we will have to do something about what you are eating right now. You are not even eating enough. Sorry to have kept you waiting.

As I have said, everyone who is gonna use this programs will have to wait till I tell you guys what you gotta eat and when and so on. I will try to do it as soon as possible.

KenshinnHimura

24-11-2008, 08:26 PM

As long as I never put * ... * behind the sets reps, there is no need for you to change the weights or tempo or anything.

When I say * Add weights *, then increase the weights.

Always do AT LEAST 3 warm up sets, first - 12-15 reps ( use the weights you can rep for about 20 reps ), second - 10-12 reps ( use the weights you can rep around 13-15 times, third - 7-8 reps ( use the weights you can rep about 8-9 times ).... this is especially important when you are training heavy. And never ever try 1 RM.

When doing warm ups, if you feel any part/side of the working muscle groups feel more stiff then the other side/ group, then, stretch that part.

To be continued...

drkcynic

24-11-2008, 08:42 PM

KenshinnHimura

25-11-2008, 10:12 PM

Im not gonna take sides, but i believe what i see. KenshinnHimura is huge by the looks of his avatar. I dun think his programme could go far wrong. That said, i do not exactly have the time to follow a 4-5 days per wk regime.

Kenshinn can you pls recommend a 2 day - 1.5 hours workout? Sole aim is to get bigger and fitter and to get the best of what time i am willing to put aside for gym. If you think im weak or that 2 days per wk cant do sh|t, you can ignore.

Thanks.

I must say it is a shame that you have to care much about what others would think just bcos you ask me questions.

In any case, I will need to ask you many questions about your training, diet and such when I get back here tomorrow.

KenshinnHimura

26-11-2008, 01:22 PM

Week 1

Day 1

Parallel bar ( or V bar, this is preferable ) top half dips - 3 sets of 4-5 reps

Barbell Lower half curls - 3 sets of 4-5 reps

* train your core and/or legs using low reps ( 3-5 ), low sets ( 3 - 5 )*

Day 2 Off

Day 3

Incline Bench press - 4 sets of 4-5 reps

Sternum Pull downs ( palms facing you, medium grip ) - 4 sets of 4-5 reps

Dumbell Shruggs - 4 sets of 4-5 reps

Day 4

Incline Bench Press - 2 sets of 7-8 reps

Flat Bench Press ( top half ) - 3 sets of 4-5 reps

Sternum Pull downs ( palms facing you, medium grip ) - 2 sets of 7-8 reps

Dumbell Shruggs - 4 sets of 4-5 reps * the same weight as Day 3 *

* Train your core and/or legs using low reps, low sets on either Day 4 or Day 5 *

Day 5 It is OFF day if you don't train your core and/or legs ( Do not do Deadlift other than stiffleg deadlift, you can only do Deadlift on Day 6 )... But for those who have lagging chest,

Do Cable Cross Over - 4 sets of 6-7 reps

Day 6 Off

Day 7 Off

KenshinnHimura

26-11-2008, 01:23 PM

Week 2

Day 1

Parallel bar ( or V bar, this is preferable ) top half dips - 3 sets of 4-5 reps + 1 set of 2-3 reps

Barbell Lower half curls - 3 sets of 4-5 reps + 1 set of 2-3 reps

* train your core and/or legs using low reps ( 3-5 ), low sets ( 3 - 5 ), if you can add weights to your core/leg exercises, do so, if not, don't*

Day 2 Off

Day 3

Incline Bench press - 4 sets of 4-5 reps + 1 set of 2 reps

Sternum Pull downs ( palms facing you, medium grip ) - 4 sets of 4-5 reps + 1 set of 2 reps ( palms Facing away, medium grip, using the same weights used in the first 4 sets )

Dumbell Shruggs - 5 sets of 4-5 reps

Day 4

Incline Bench Press - 2 sets of 7-8 reps

Flat Bench Press ( top half ) - 3 sets of 4-5 reps

Sternum Pull downs ( palms facing you, medium grip ) - 2 sets of 7-8 reps

Dumbell Shruggs - 4 sets of 4-5 reps * Same weights as Day 3 *

* Train your core and/or legs using low reps, low sets on either Day 4 or Day 5, same weights as Week 1 *

Day 5 It is OFF day if you don't train your core and/or legs ( Do not do Deadlift other than stiffleg deadlift, you can only do Deadlift on Day 6 )... But for those who have lagging chest,

Do Cable Cross Over - 4 sets of 6-7 reps + 1 set of 3-4 reps

Day 6 Off

Day 7 Off

KenshinnHimura

26-11-2008, 01:24 PM

Week 3

Day 1

Parallel bar ( or V bar, this is preferable ) top half dips - 4 sets of 4-5 reps

Barbell Lower half curls - 4 sets of 4-5 reps

* train your core and/or legs using low reps ( 3-5 ), low sets ( 3 - 5 ), if you can add weights to your core/leg exercises, do so, if not, don't*

Day 2 Off

Day 3

Incline Bench press - 5 sets of 4-5 reps

Sternum Pull downs ( palms facing you, medium grip ) - 4 sets of 4-5 reps + 1 set of 4-5 reps ( palms facing away, medium grip using the same weights as the first 4 sets )

Dumbell Shruggs - 6 sets of 4-5 reps.

Day 4

Incline Bench Press - 2 sets of 7-8 reps

Flat Bench Press ( top half ) - 3 sets of 4-5 reps + 1 set of 2-3 rep

Sternum Pull downs ( palms facing you, medium grip ) - 2 sets of 7-8 reps

Dumbell Shruggs - 4 sets of 4-5 reps * same weights used in day 3 *

* Train your core and/or legs using low reps, low sets on either Day 4 or Day 5, same weights as Week 1 *

Day 5 It is OFF day if you don't train your core and/or legs ( Do not do Deadlift other than stiffleg deadlift, you can only do Deadlift on Day 6 )... But for those who have lagging chest,

Do Cable Cross Over - 5 sets of 6-7 reps

Day 6 Off

Day 7 Off

KenshinnHimura

26-11-2008, 01:24 PM

Week 4

Day 1

Parallel bar ( or V bar, this is preferable ) top half dips - 3 sets of 3-5 reps * Add weights *

Barbell Lower half curls - 3 sets of 3-5 reps * add weights *

* train your core and/or legs using high reps ( 15-18 ), low sets ( 3 - 4 ),,,, the weights will be lighter than your usual heavy ones,, *

Day 2 Off

Day 3

Incline Bench press - 4 sets of 3-5 reps * Add weights *

Sternum Pull downs ( palms facing you, medium grip ) - 2 sets of 3-5 reps + 2 set of 3-5 reps ( palms Facing away, medium grip ) * add weights *

Dumbell Shruggs - 4 sets of 3-5 reps * Add weights*

Day 4

Flat Bench Press ( top half ) - 3 sets of 3-5 reps * add weights *

Sternum Pull downs ( palms facing you, medium grip ) - 3 sets of 3-5 reps * weights used in Day 3 *

Dumbell Shruggs - 4 sets of 3-5 reps * the weights used in Day 3 workout*

Day 5

core and legs exercises - ( 18 - 22 ), low sets ( 3 - 4 )

* Use lighter weights than Day 1 *

for those who have lagging chest,

Do Cable Cross Over - 6 sets of 6-7 reps * Use the weights used in Week 3 *

Day 6 Off

Day 7 Off

KenshinnHimura

26-11-2008, 01:26 PM

Week 5

Day 1

Parallel bar ( or V bar, this is preferable ) dips ( Full reps ) - 4 sets of 12-15 reps * use light weights you can rep around 16-17 times *

Barbell curls ( Full reps ) - 4 sets of 12- 15 reps * use light weights you can rep around 16 - 17 times *

* Train your core/legs as you did in Week 4 *

Day 2 Off

Day 3 Off

Day 4 Off

Day 5

Incline Bench press - 4 sets of 12-15 reps * use light weights you can rep around 16-17 times *

Sternum Pull downs ( palms facing you, medium grip ) - 4 sets of 12-15 reps * use light weights you can rep around 16-17 times *

Dumbell Shruggs - 4 sets of 12 - 15 reps * use light weights you can rep around 16-17 times *

Day 6

core and legs exercises - ( 18 - 22 ), low sets ( 3 - 4 )

* Use lighter weights than Day 1 *

Day 7 Off

KenshinnHimura

26-11-2008, 01:51 PM

Week 6

Repeat Week 5. But do only 2 sets for each and every exercises.

With regard to Leg exercises/ core exercises, use low reps and low sets in this week.

KenshinnHimura

26-11-2008, 01:51 PM

Working Sets, Reps

When I say 4-5 reps, you should estimate your 6 RM. You are not supposed to pick up your 5 RM. When you train, always stop 1 rep short of failure. That means, say, you have completed 4 reps and you are sure that you will have to struggle to finish the next rep and reach failure,,, then, don't go on with the 5th rep,,,, You stop at that 4th rep.

We must recognize that it is impossible to always avoid failure, especially when we are training heavy. So, if you are gonna reach, just reach in your last set.

Warm Up Sets, Reps

Always do AT LEAST 3 warm up sets, first - 12-15 reps ( use the weights you can rep for about 20 reps ), second - 10-12 reps ( use the weights you can rep around 13-15 times, third - 7-8 reps ( use the weights you can rep about 8-9 times ).... this is especially important when you are training heavy. And never ever try 1 RM.

When doing warm ups, if you feel any part/side of the working muscle groups feel more stiff then the other side/ group, then, stretch that part. There are many types of stretching, but the one your are gonna use here is " Hold an object to stretch that stiff part and hold it there for a few seconds ". Do not stretch the other part which is not stiff.

When your muscles feel too pumped up and tight during your working sets, it is ok to do a bit of stretching. Do not worry about reduced force output or blah blah.

Progressions

As long as I never put * ... * behind the sets reps, there is no need for you to change the weights or tempo or anything.

When I say * Add weights *, then increase the weights.

When I say, for instance, 3 sets of 4-5 reps + 1 set of 2-3 reps, you are supposed to use the same weights for all the sets. DO not reduce or increase the weights for the last 1 set of 2-3 reps.

Also for all your sets of the same exercises, always use the same weights. There is no such thing as pyramid or whatever.

Bcos I am not training you personally, I can not teach you whatever type of activations.

Training with soreness

I know when you will get a BIT sore after which workouts, when you will get much sore after which sessions, I know when you will have a hard time to complete your sets using certain reps, I know when you can add weights. So, do not worry about training through soreness. I ask you to train knowing your will still be sore.

You will be in for a shock when you see the programs I use where I assemble all the information I have. It is tougher than this.

KenshinnHimura

26-11-2008, 02:05 PM

Exercise Descriptions

Sternum Pull Ups

When you use monkey bars, the bars which are parallel to each other, your palms will be facing each other.

You are vertical at the start of the movement, but, as you pull up, the body will slowly become horizontal ( become almost parallel to the ground at the end of the pull ).

So it is a movement where the start is just a pull up/ chin up and slowly turn into rowing movement.

I ask you to use Lat pull down machine and do Sternum Pull Downs as there are some who can't perform them with their body weight. If you are able to do it, I suggest that you use monkey bars ( medium grip, shoulder width ),, with added weights if necessary.

When using lat pull down machine, you will lean backwards slowly as you pull down the bar, then get back to the starting position as you let the stack go down.

Barbell lower half curls

Use shoulder width grip, load the bar with weights that are too heavy that you can only do 1/2 or the usual entire curling motion. Also when you lift, you have to lift explosively, using a bit of body weight.

Half Dips

It is simple. Just use the first half of the motion, from lock out position then, lower down the body and stop half way, then get back up.

KenshinnHimura

26-11-2008, 02:26 PM

KenshinnHimura

26-11-2008, 02:48 PM

Read the article " Anabolism " thoroughly till you know everything by heart.

http://www.nutri-forefront.com/index.php?option=com_fireboard&Itemid=3&func=view&id=25834&catid=14&limit=6&limitstart=150

Those who are lean are allowed to consume Maltodextrin or dextrose in your breakfast and Post workout meal without any other carb source. Those who can't see their abs at all, but not really fat can get half of your carb intake in your breakfast and post workout from Maltodextrin or dextrose and the other half from the carbs I have mentioned in the article.

Mix your carb powder with 40 grams of Whey protein Isolate. Remember to take in a good deal of carbs in these two meals.

Those who are fat and easy gain fat, are suggested to take 40 grams of Whey Protein Isolate right after you wake up + a good deal of vege ( drink your shake first then eat Vege ) and Take 40 grams of WPI immediately after your workout, about 20 mins later, take another 40 grams of WPI with vegetables ( same here, take your shake first before Vege )

I said a minimum of 5 meals ( including whatever shakes ) but you make sure to take 6 meals.

Take your pre bed meal about 1 and 1/2 hour before bed. But if you feel hungry by the time you go to bed, take it about an hour before going to bed.

And let me repost this ( the sups you must have );

Omega 3s ( a lot of it )

Vitamin C ( should not be in powder form put in capsules ) or fresh oranges ( always keep them in fridge and leave them in whole without peeling till you are ready to eat them )

Creatine Mono

Whey Protein Isolate ( those who get stomach upset from using whey can look for Whey Protein Isolate which can be pricy but ok for such peeps.... or you guys can look for buck wheat protein and try )

Maltodextrin or Dextrose ( only for those who are not considered fat ).

Take 250 - 500 grams of Vit C with every meal you eat. You can take up to 1 gram of that Omeg 3s in your breakfast, but, do not take more than that amount. Take more of it in your other meals.

Do not take Omega 3s with your last meal of the day.

For those who are ectomorph ( naturally skinny ), you can take * your estimate lean body mass ( total weight - fat weight ) times 16 * kcal. You have to adjust it depending on how your body response and your daily activities.

Those who are not lean and easy to gain weight, take * estimate lean body mass ( total weight - fat weight ) times 15 k cal. Adjust it from here.

And I will tell those who will chat with me on MSN, what to eat how much to eat when to eat and in which order to maximize the benefits.

Let me say this " Get your OMEGA 3 s ".... Make sure you get it and take up to 7-10 grams a day.

Also, don't forget to take enough water through out the day. You MUST not dehydrate the whole day and binge drink when you reach home. It will never replenish your body fluid. And you won't build muscles either. You can probably die from binge drinking water.

KenshinnHimura

26-11-2008, 02:57 PM

Guys, I have posted as much as I can while I am out spending 6 dollars to use the internet. I just sent my laptop to the service center as well.

Meanwhile, just ask questions here instead of waiting for me on msn. I accepted your friend requests today.

I do not think you guys should be scared or shy to ask questions in public. If you do not want, then, send me PMs.

The Pal who has been training at the fitness corner, I would like you to update me on the progress you have been making. I have yet to give you the third week routine. Please type down your first week and second week programs for me. I do not have them. Do you feel uncomfortable with your morning drink now ?

To the Pal, who does not want to add size to the lower body, you must train your lower body as I have instructed for week 3 and week 4. I hope you exactly do what I say to avoid hurting yourself again. These reps and sets are related to injury prevention though you COULD add abit of size.

The Pal/s who want to lose body fat and sent me message with no reply from me, give me all your statistics through PMs. Including your training regime, diet, weights, bf percentage if possible, height and stuff.

KenshinnHimura

26-11-2008, 03:01 PM

I ask that you do not use the programs if you are not gonna read and do everything I have said.

The programs are far superior to the ones I designed on here in the past. Even superior to the one I use in my training log " The Incredible Hulk 1 ". See the results for yourself. I have not used all the principles though.

Meanwhile, you just use these programs. I will design some more by the time you guys are done.

jonchan66

26-11-2008, 03:30 PM

This program looks structurally unsound and will create instability in the glenohumeral joint.

gixxer07

26-11-2008, 05:34 PM

can clarify the Vit C info?

Do not buy those in capsules, or actually buy those in capsules? Is powder form better? It is definitely cheaper.

KenshinnHimura

27-11-2008, 01:49 AM

can clarify the Vit C info?

Do not buy those in capsules, or actually buy those in capsules? Is powder form better? It is definitely cheaper.

They can't be split into smaller pieces. YOu can actually divide powder into smaller portions, but I do not like to expose any supplement to air often. That is why I personally do not recommend capsule ones.

Speaking of which, I would like to say that body MAY need up to 100 times Daily recommended dose of Vit C. On the other hand, the body MAY not absorb more than 250 mg of Vit C in an hour.

It is noted that vegetables release enzymes that can destroy the vits in them. That is why they should be kept in whole or large pieces and in a refridge.

Exposing to oxygen is not wanted. Even when eating nuts, best is buy them in their shell and crack open only when you are about to eat as they are oxidized easily and become yellowish, emanating funny smell. They can cause free radicals in the body which are the cause of several diseases.

KenshinnHimura

27-11-2008, 05:42 AM

Im not gonna take sides, but i believe what i see. KenshinnHimura is huge by the looks of his avatar. I dun think his programme could go far wrong. That said, i do not exactly have the time to follow a 4-5 days per wk regime.

Kenshinn can you pls recommend a 2 day - 1.5 hours workout? Sole aim is to get bigger and fitter and to get the best of what time i am willing to put aside for gym. If you think im weak or that 2 days per wk cant do sh|t, you can ignore.

Thanks.

Sure do. But, you must face and accept the fact that the progress will be a lot slower for this 2 days a week training.

And, why only 2 days ? on which days of the week? how long do you usually work? your current training and diet,,, your estimate bf %, can you see any abs ?

I would like you to do me a favour and stop saying " Kenshinn is HUGE " cos I am not. I am not even KINDA big let alone huge. I am just a small guy.

blackpnut

02-12-2008, 11:11 PM

KenshinnHimura

05-12-2008, 05:08 PM

Hi sir,

I'd like some advice to plan a training regime.
First things first, I am 73kg and 181cm. It has been 4 months since I've been to the gym due to assignments and O'levels. Now that it's holiday time, i hope to finally get in proper manly shape.

My current goal is to ---> improve the size of my back and arms

Problems:
I've been doing bench presses since ~8months ago and now, I finally realised that my back is weaker than my chest. I could only do 6 reps of dead hang pull ups. Overall, i can see that my chest and triceps are bigger than my back and biceps.
Also, i feel that my abs are abit asymmetrical.( the right side is more defined compared to the left).

Currently, I am doing a lot of inclined pushups and dumbbell curls every other day. I need a proper training regime. Could you help me with this?

Thank you.:yawn:

Hi Blacknput,

Your goal is to develop your back and arms.

you will have to tell me what you have been doing for your upper body, exercises, sets reps, frequency.

I have never seen your abs, so, it is not possible to make comments. Generally, not every one has symmetrical or balanced abs. As long as you train with correct forms, you should not be worried about abs.

KenshinnHimura

05-12-2008, 05:09 PM

This is an ad hoc program designed for those with big delts small pecs who can bench press heavy. Originally from bb dot com in the hulk building thread.

Guys, some pals send me PMs about pec training, so, here is a sample routine to help you do something about your chest. This is just the first step you will take. If you are happy with what you will see, you can ask me to design more programs to keep your pecs growing.

Read the article I have written first;

" I want to write a thing for those with pecs which never seem to grow though they have been adding more and more plates to their bench press, in the fond hope that these parts would be improved. The sad truth is that they are making the problem worse by doing so. Try super wide grip and you are screwing your shoulders.

Your front delts and triceps are more than enough to do bench press and chest muscles are just auxiliary muscles for these people.

Just take a look at fiber alignments, chest muscles are not built to contract that way.

Even if you don't have genetically cursed pecs, you can have this problem.

Shift of stress to stronger ones.

Triceps are not the ones to blame, in actuality, but front delts.

Wait A Sec!

Let me rephrase it.

Front Delts are the first to blame and Triceps are the second.

Some people are built different from others, hence, their front delts take on most of the stress though these delts are not necessarily stronger than pecs, some just have bad genes in their chest * refer to The Accursed article * and some have delts which are stronger or stronger and bigger than chest though their pecs are not genetically cursed.

No matter what the reason is, here are two things that are true for you;

1. Front delts takes on more stress than triceps during the first half of the motion * When your chest is stretched *, and together, they move up the weights.

2. Triceps becomes main movers in the second half till you lockout. During this portion, your front delts are auxiliary muscles.

The follow is something that applies to everyone, including those with good pecs.

Chest muscles are not aligned to contract up and down when you are lying on the bench. They are designed to contract from side to side.

Because your delts and triceps are gradually moved to a position where they slowly become vertical to the floor, it is the right position for them as they are there to contract up and down which is the direction in which the bar is moving. The bar moves up and down, front delts and tricep muscles contract up and down as their fiber arrangement is made to be that way.

That is why this is not the right movement for people with cursed genes or people with the problem of shift of stress * stress shifts to stronger parts and weak parts become auxiliary muscles *.

If you are trying to improve your chest muscles, you should train in a way that your chest fibers can contract from side to side.

Use exercises like "Cable Cross Over", " Cable Fly ".....

Do not should waste your time doing Dumbbell Flys though. It is not for you. Your muscles don't get enough stress in the second half of the range of motion.

There are some other exercises you can use too. Or you may be able to invent your own exercise which surpasses existing ones. "

So, basically, when there is a shift of stress where your front delts keep getting stronger and bigger with no change in your pec, you should not rely on bench press to train your pecs.

Instead, you should do more cable cross overs or flies.

I suggest you do heavy ( heavy weights low reps * 3-4 * , low sets * 3 sets * ) cable flies or cross overs in the first session of your weekly routine. On the consecutive day, do it again with relatively lighter weights and higher reps ( * 6-7 reps *, *4-5 sets* ). Your bench pressing and over head pressing should only be done in the next training sessions of the week.

Do it for about 2 weeks.

On the third week, add 1 set of 2 rep to the first session. For second session of the this week, add 1-2 reps to the first 2 sets using the same weights that you use in the first two weeks for the second session.

On the fourth week, you will do only 1 session of cable cross overs or flies. This time, use the weights heavier than the ones you usually use for your first session. Target around 4 reps, do a total of 7 sets.

On the fifth week, you will do 3 sets of 12-15 reps using light weights.

So, it would look like this;

Week 1

Day 1

Cable Cross Over/flies - 3 sets of 3-4 reps

Day 2

Cable Cross Over/Flies - 4 sets of 6-7 reps

Week 2

Repeat that of Week 1

Week 3

Week 1

Day 1

Cable Cross Over/flies - 3 sets of 3-4 reps + 1 set of 2 reps ( use the same weights as the first 3 sets )

* Use the same weights used in Week 1 Day 1 which is also used in Week 2 Day 1 *

Day 2

Cable Cross Over/Flies - 2 sets of 7-8 reps ( rep progression ) + 2 sets of 6-7 reps

* Use the same weights used in Week 1 Day 2 which is also used in Week 2 Day 2 *

Week 4

Day 1

Cable Cross Over/flies - 7 sets of 3-4 reps

* use heavier weights than the ones used in previous weeks' day 1s. If you can't use heavier weights for all 7 sets, then, train heavier for the initial sets and use the usual weights for the rest of the sets *

While doing any chest related exercises including bench press, concentrate on your pec muscles. Feel them contracting. Learn to visualize them contracting everytime you do such exercises.

It is very important as shift of stress occurs bcos of CNS's preference for front delts. By visualizing pec muscles contracting, the neurons that control chest muscle fibers will become more active.

Tnks

KenshinnHimura

06-12-2008, 12:44 AM

As a guy asked me what my training routine, diet and supplementation are like, I answered part of it. I was in the middle of talking about some of the training principles backed by science and real world results.... was thinking of continuing it and now can't edit that post. It is incomplete,, though I can make another post to continue, I decided not to do so.

In any case, as I am an asian and also see that asian bodybuilding has yet to be well developed, I will re post it here on an asian forum.

There are several other principles left unsaid, and I won't share all of them with anyone.

That said, if anyone wants, I can share some things about diet and supplementation.

Here is the post, use it wisely you will make non stop progress as fast as possible ( Just an update, I am in my leanest and not as small as before state now * I am not big, so I use " not as small as bfore " instead of " biggest " * ),,, enjoy it;

In short, Training Wise;

Smaller muscles can be trained more frequently as less amount of muscle fibers and other structures are damaged from each workout unlike large muscles where there are larger/more muscle fibers and such.

Muscle fibers and structures can heal while training. That means, you can train the same muscle group 3-4 days straight.

That being said, you must be aware that your CNS will screw up bcos of inhibitory signals from damaged muscles, joints and such... causing your muscle fibers to work asynchronously.

It is also noted that the Motor Units that comprise of damaged muscle fibers may not be recruited. There also will be less tension on partially damaged muscle fibers as compared to when they are not damaged.

Shift of stress must be paid attention to. For example, lagging chest bcos of front delts taking most of the stress.... The reverse can happen about pec and delts.

It also applies to upper back and either rear delts.

Minizing the number of times we reach failure is a must.

The higher the tension on the muscle fibers, the better the cells take up amino acids.

Muscle fibers must not only be used but be fatigued to grow. To do so, they must be put enough time under tension using appropriate weights.

There is a limit to how much of the tension can be applied to muscle fibers and how high the volume should be. When the tension is beyond the capacity, there will be injury and when the volume go beyond certain threshold, there will be diminishing return where we wil start to lose muscles.

Using High volume is good, but the draw back of turning Type II a fibers into Type I or low grade Type IIa must be aware of.

Heavy training can make type I slow twitch fibers act like Type II fast twitch fibers. I wrote an article where I provide detailed info on this fiber property changes. The more immobile a person is, the more muscle fibers of his will become fast twitch. But, the ones that stand on top is found to be sprinters. That means, heavy training that recruit most muscle fibers while pushing their firing frequencies to the limit can make one a fast twitch dominant. In brief, you can change your genetics in this aspect.

While heavy training is important, we must solve the problem of not being able to using high enough volume while using heavy resistance. We have to use " muscles can be trained 3-4 days straight " to solve it.

Having said that, one must not neglet high reps' benefits. Oxidative enzymes and many other tissues that wrap around the muscles, tissues and stibilizers around the joints must be developed using high reps. Enzymes and some tissues take longer than muscle fibers to grow. Lack of these guys will inhibit your muscle growth as well as cause injuries.

..
...

And that is where it ends.

Incidentally, I don't know how many times I have repeated this same thing, and I have lost count. But, as some keep asking me if I am on JUICE, I want to repeat it again " I am not HUGEEE, I am NOT EVEN BIG ".

You can think of me as a guy 3 weeks out, preparing for 70 kg and below weight class. If I would lose about 2 lbs of fat, I would be ready for a competition. I am leaner than I look in the DP which was taken almost a mth ago. I have never done cutting in my whole life but I am in the leanest state I have ever been in. I have a sup to thank for other than my diet and training.

What I am trying to say is that I look a lot bigger than I actually am bcos of low body fat + being a small boned guy + shots being close up to the camera. Yep, the guy in the pics is me,, you can tell by the brown colour birth mark on the right top part of the back.

KenshinnHimura

06-12-2008, 12:57 PM

Have been taking above maintenance level calories and my bodyfat % is still declining. So, I have decided to take in more calories. Bodyfat level may go back up to 11th Nov which is not as low as it is now. That is why I take some pics today to keep the leaness in the frame;

http://i36.tinypic.com/xdzbyt.jpg

http://i38.tinypic.com/8z44d0.jpg

http://i35.tinypic.com/2ew2v60.jpg

I am not really concerned with a six or eight or 10 or even 12 pack though. But, To me, they are good for indicating changes in bodyfat level.

KenshinnHimura

08-12-2008, 05:56 PM

Q. {{Those who are lean are allowed to consume Maltodextrin or dextrose in your breakfast and Post workout meal without any other carb source. Those who can't see their abs at all, but not really fat can get half of your carb intake in your breakfast and post workout from Maltodextrin or dextrose and the other half from the carbs I have mentioned in the article.

Mix your carb powder with 40 grams of Whey protein Isolate. }}

what are you referrin to as the carb powder and the stuffs which contain dextrose? is it the regular glucose form our local shops?

A. http://wwwDOTnutritionpark.com/healthfitness/retrieveByCategory-Product.np;jsessionid=614EC81C9DB14816623B41FF4C76E81E?categoryId=82&s=Carbohydrates

Visit the link above. Replace DOT with. Incidentally, I am not a rep of NP. Just that I often order stuff from them.

While choosing fast acting carbs aka simple carb in various forms, MiNimize the use of Fructose and Sucrose. Best, Do Not Take them.

KenshinnHimura

08-12-2008, 06:10 PM

Someone taking a break due to an injury. Worried about losing size and strength. Here is part of my answer. The rest of the answer related to strength maintenance will not be shared.

A. Size will be ok for as long as 11-14 days. But, you will start to lose some after that along with your strength.

People who have been doing high reps, high volume lose muscle faster than those who train with heavy weights, low reps, low volume.

I can't do anything about atrophy. You can only eat what you should eat.

...............
............
......

KenshinnHimura

10-12-2008, 12:11 PM

Q. The only times I get deep soreness in my chest is when I do volume workouts to failure. For intance doing DB decline press, 10 reps, 10 sets puts my pecs into deep soreness.

I've always incorporated flys into my workout but I do them with cables and supinated grip. Any thoughts on this? IE: I turn my palms up towards the ceiling, and try and touch my elbows together with the contraction in front rather than doing the movement like a most muscular pose. I've found this really isolates my pecs. I believe they were once called A-Trainer flys and this guy used to only do flys for his chest development.

----------------------------------------

In your previous talk about the different muscle fibers, are you saying that training low reps, high weight, AND fast tempo will change the makeup of your muscle fibers to Type 1 more than type 2, thus building more size? I always though it was important to lengthen the time under stress that you muscles are enduring.

In Charles Poliquins book he talks about different tempos and rep ranges for different body parts. Are you saying though that no matter what the current makeup is of the muscle fibers, you can change that over time by performing a certain type of rep range, weight and tempo. For instance the gastrocnemius is composed of fast twitch fibers. If I train it in high rep ranges and long set times will I eventually change the composition of the muscle to slow twitch fibers? If this is true, the obvious question is, which his better if you're going for mass, fast or slow?

A. Yep, the fly you do is fine too. Any type of Cable Fly, if done correctly, will put stress on the chest, thus, making you feel tension in your pec fibers.

But, I would like to stress a VERY IMPORTANT thing which you may have already known that even if you use the right exercise for any part of your body, it may NOT grow.

Increasing the weights gradually

Increasing the reps gradually

Increasing the sets gradually

and this and that won't work long. You will always hit plateau.

Also, there is a limit to how high of a volume you can use. Once you go beyond that point, increasing sets or reps, there will be diminishing return. It is where you get the reverse effects.

Also, increasing weights does not always solve the problem. The body will adapt by increasing in size * bcos of the increased tension on the fibers *, by recruiting more MUs and blah blah.

But, there is a limit to how much tension you can put on your fibers. Once go beyond it, you will rip them... injury may be serious, may be not.

Also, at one point, you can't recruit anymore motor units, hence, no more strength gains.

...............................................

As for changes in muscle fiber types, I wrote an article " The Road To Good Better Best Genetics "

Since 197?, researchers have been studying this changes of Type II a to Type I ( Cycling and such ) Type I to Type II a. There are numerous studies done on it.

With heavy resistance, Type I fibers can become Type II a ( some prefer to say Type I fibers start to act like Type II a ) * because they are always forced to fire at the highest frequency possible *, while type II b fibers become Type II a * because they are fatigued, meaning, they are forced to work longer than they usually can *.

Also, it is proven that when taking about 2-3 mth break, the number of Type II b fibers DOUBLED.

But, this is one thing that no one has studied yet " Type I changing into Type II B ".

There are some other articles related to fiber type change. Articles such as " The Accursed" " The Special Accursed ".

The Accursed is about cursed muscles. The Special Accursed is about calf muscles.

KenshinnHimura

15-12-2008, 12:42 AM

Guys, I have been going to Yishun ClubFit for about a week now.

I am gonna do The Hulk 1 tomorrow. The smith machine can't be used as the two supporting bars are on a slant unlike the ones at my company gym.

Last time I used power rack, I had a very hard time balancing the bar as I held it in the middle part. Well, using that rack ( so called free weight training ) actually allow me to lift even more weights.

So, yeah, the pals who want to know how to do The Hulk 1, come down and see me at 11 30 pm tomorrow at Yishun CLubfit.

I will be in all black with the IronVille training singlet which has little cloth... well, I am the only one with that type of singlet and in black trousers ( think whatever you want, but, my calves are still an inch bigger than my arms flexed,,, just that they are hairy ) and black colour towel.

Some of the new kaki/s will also be joining me.

Those who want to know about reps, sets, progressions, and nutritional things, are welcome to come down. Once I finish training, I can spend some time sharing things and answer the questions you may have.

Also, I want to repeat the same old thing that " I am not big", so, don't expect me to be big. But, hell yeah, I am strong.

Edit: 11 30 am.

Tnks for reminding me, OO.oo

OOO.ooo

15-12-2008, 12:54 AM

wa seh, you look very cut!
lowerback got christmas tree?

and i think you typo, where got ppl go clubfit at 11.30pm one.

KenshinnHimura

16-12-2008, 12:31 AM

I will be training at the company gym this friday, next week, monday and tuesday. Most likely will be at the Khatib Stadium next Wednesday around 11 am - 2 pm.

I see some guys are not sure where it is. If you want to meet up, send me a pm so that we can arrange to meet at Khatib MRT. It is better to share things with everyone rather than one after another at different times. I will have to keep repeating things.

Also, those who want to know how to do sternum pull ups, sternum pull downs will be able to learn how to perforum them.

I always recommend the last article which is yet to be finished. It is about sets reps loadings frequency and such. I see people starting threads on these simple subjects yet no one has given the right answer, but AS USUAL, end up with " see what works for you" crap.

I have promised someone not to participate in other threads, so I can't answer here. You are welcome to ask me such questions there.

denntit

16-12-2008, 04:30 PM

You will be someone inspirational to talk to.

The photos are a bit dark though and blurry. If you can take much clearer ones it would be good.

Like my PM to you, your back and chest development is terrific.

Your icon reminds me of another bodybuilding pal though..

xerref

16-12-2008, 04:48 PM

KenshinnHimura

17-12-2008, 01:24 AM

KenshinnHimura

17-12-2008, 01:32 AM

wow.
haha, the dark blurry pics just seem to make you look more menacing man.
so your chest routine is just cable cross-overs/flies?
is there a sub movement to it? my camp's gym is dismal. i'm trying to add a weight-lifting component to my currently bodyweight only program, and would appreciate any advice you have thanks!

It is not my routine.

Honestly speaking, it has been eons that I don't have particular chest or back routine. The growth in them is just some side effect.

Upper pecs are the only ones that I train properly.

If I get you right, you do not go to any gym and are only doing bodyweight exercises? you can use bags filled with books or rocks what can be used as dumbells for dumbell flies. Parallel bars at the fitness corner in your neighbourhood are good for middle and lower pecs as well.

KenshinnHimura

17-12-2008, 02:46 AM

Just an update, I will be at Yishun Clubfit ( Khatib Stadium near Khatib MRT station ) tomorrow, 18-Dec-08, around 12 pm. Will probably do The Hulk 1 again.

Those who want to see, add me on msn and arrange for the meet up when I am online.

mine is wayne_mk @ hot mail . co m

I will be all in black as always.

We will have discussion on nutrition and training once we are done with the workout.

I will talk about digestion before anything else. How important is it? well, it can give you the results you have never seen, fat loss wise, mass gain wise. Taking friendly bacteria or HCL sups are nothing. They won't do much as long as you don't know about digestion. Also about how skinny guys can gain fat with little muscle mass, why some big guys suddenly put on a good deal of mass in weeks whereas even newbies can't do so.

And, you will find it hard to remember even 1/3 of what I will have to say. So, keep a pen and note book with you.

EDIT

I am going out with friends tonight * you should pray that I don't get drunk cos they said " I will make sure you get drunk", one said " I will make sure you lose your virginity tonight "...well, the first one is possible*.... So, tonight, I won't be online to chat with you.

Anyone want to meet up tomorrow afternoon, add me on msn and leave your number so that I can sms you.

One of my colleagues MIGHT be joining me.

The bro who wants to bring up laggy chest and back, and anyone else who will be asking me for help wil have to wait as I have to design a training and diet program for my new kaki first. He really needs help.... his body is something really hard to grow.

KenshinnHimura

18-12-2008, 01:54 PM

I was on Doulos ( spelling ) about 10 days ago. For those who don't know, Doulos is the world's oldest passenger ship that was built in 1917.

First used as a cargo ship and had several different names, with Doulos being the latest. A number of changes were made to the ship, including replacing of the vessel, and it is now going through the seven seas selling books.

You can see right down there " Special Offer------ Books". There is a wide variety of books which are really a bargain.

Well, I did not buy one but my friend bought about 3. Camera lady is good at shooting, right? Gotta buy her fish oil as a christmas and birthday present..

http://i42.tinypic.com/2s9aeqt.jpg

KenshinnHimura

24-12-2008, 12:56 AM

Today, 24th Dec 2008, going to be at Bishan MRT around 11 30 am. Going to train at Clubfit there... anyone want to join, welcome. leave your contact number in my mail box.

KenshinnHimura

27-12-2008, 11:02 PM

Merry Christmas and Happy New Year, Guys.

Regardless of recession, hope you guys will have fruitful year ahead.

KenshinnHimura

27-12-2008, 11:27 PM

This Monday, 29-Dec-08, I will be going to Bishan Clubfit around 11 am and do 62 kg - 64 kg + BW dips ( half reps ) as well as chin ups. It has been more than half a year that I have NEVER done weighted chin ups. I have been doing modified chins as regular chins are not that good for biceps. People think that using chin up bars to do chin ups or pull ups is a free weight training. In fact, that is not necessarily true. They can be free weight training exercises for your back but not your arms. The real free weight training exercises in this case are rope pull ups and the likes, such as the modified chin ups that I have been doing. Well, you can't do either rope pull ups or the chins I do if you are not strong enough or close to strong enough to do one arm chin ups. Of course, you can somehow use your legs to assist till you get stronger.

The smithmachine there is different from the one in my company gym. So, I can't do The Hulk 1. My personal record last week was 475 lbs ( 216 kg ) including the bar for 4 reps. The bar at the company gym is at least 5-7 kg heavier than those in Clubfits. Well, I honestly feel that those bars at Clubfits even make the weight plates lighter for some reason.

My bodyfat % should be around 7 %. Like I have said, lose about 2 more lbs of fat and I am ready to be on stage. I have small bones and weigh in 70 kg or so.

Years of training, as you probably already know, is 1 yr and 6 mths ?

Anyone want to join me is welcome.

KenshinnHimura

28-12-2008, 12:03 AM

This is from NFFT. Just thought I would share some. The question is not directed at me, btw. So, do not think that TS was asking me this.

The question is about westerners generally being stronger than asians.

A. Being a wanna be science geek, I don't think I can keep quiet.

As you have already known that muscle fiber make up, CNS efficiency, tendon strength are some of the factors that play a role in determining how strong a person is.

Fiber make up can be changed in a couple of months by the right training. While doing so, CNS itself will learn to recruit more MUs and control different muscle groups efficiently. Once the trainee becomes fast twitch dominant from training, his slow twitch muscle fibers also will fire faster than bfore as they are no longer Type I, slow twitch.

At the same time, there will be weakening of inhibitory signals, while exitory signals become stronger. Force transmission from muscles to muscles, muscles to adjacent non muscle structures, muscles to tendons, tendons to bones will be improved.

A case in point is Frank Yang. He is obviously fast twitch dominant who possesses all the above abilities.

He not only does maximal strength training but explosive strength training. The olympic lifts he performs actually have the power that far exceeds that of deadlifts or squats. The power output of such lifts can be up to 12 times that of deadlifts or squats.

But, I have not answered your question actually.

Generally, Westerners are taller, hence, have not only bigger muscle fiber * as in larger surface area of contractile proteins * and/or larger number of muscle fibers but the fibers are also longer in length.

As you probably have already known, muscle fiber cross section area, the number of muscle fibers and the length of the muscle fibers are also the factors that determine one's strength.

Think of a number of guys pulling a rope/ropes that is/are tied to a lory.

If there is one rope, only ten guys can hold onto it and pull the lory. And If there are more ropes, say 3, then, a total of 30 guys can grab them and do so.

You can thinking of larger cross section as big size guys, whereas small cross section area as small size guys. Normally, who would pull the lory better?

Think of larger number of muscle fibers as more ropes. A group of 10 guys pulling the lory using a rope and three groups of ten guys pulling it, which is better ?

And, when you have greater muscle fiber length, you have longer rope/ropes, meaning that more than ten guys for each rope. So, this also can do a great contribution to one's strength.

And last but not least, bcos of bigger tendons, bones and structures, there are better force transmissions and less/weaker inhibitory signals.

I hope you can somehow see the answer now.

kebinu

28-12-2008, 09:54 AM

172cm 71kg 15% BF
>172cm 70kg 7% BF

You are bigger, hope to see you on stage... at 90kg.

CF stuff are lighter, as in your company's is heavier than normal or CF is lighter than normal.

Darn, then so many of our stats are inaccurate, should be lesser.

KenshinnHimura

29-12-2008, 04:50 PM

Went to Bishan Clubfit with my friend. I waited for him to finish his meal, so we were late when we reached there.

I warmed up with 20 kg first, then 30 kg, followed by 45 kg and the strap broke :o

And, the white lady instructor was roaming around us staring at the steel wire that I plan to use in place of the strap. But, it was not like I was disturbing others, she did not say anything though she seemed that she wanted to say something.

So, here came another warm up set with 60 kg ( two 30 kgs ). I put my T shirt and towel in between my singlet and the wire to cushion, but the thing was still hurting my skin to some degree. And it was my first time using that wire to hang and heck, it was swinging around as well. I was forced to use only 60 kg for my working set.... :s11:

I asked him to take a vid of it. After he took it, the white lady instructor walked up to him and told him that it is not allowed to do so. I was like what the ****. It is not like he was taking vids of other people without permission or anything. I was actually prepared to talk it out with her when she was staring at my steel chain if she said something about it.

In anycase, I wil have to calm that friend down and have him send the vid.. It was not cool,,, but bear with it as it was my first try. Next time, I will do better with heavier weights... may be there will be no next time if no taking vids or pics in the gym..

KenshinnHimura

29-12-2008, 05:14 PM

Here we go. Sorry about the vid quality and form. I think I should get a hold of proper belts that wont break, swing around and hurt my hips.... with this steel chain, my hip will break if it does not break.

http://www.youtube.com/watch?v=xykOgVmDMXw

It would be great if any of you can bring me to a gym where taking vids is allowed. I plan to put outrageous number when I do other lifts and take vids.

gixxer07

29-12-2008, 05:18 PM

great work bro. keep it up man.

I tried putting weights like that onto my body using straps, it hurt me a whole lot once I exceed 50kg, even when cushioned with towels. Thus, kudos for u for putting up with the pain.

BenZ_80

29-12-2008, 05:19 PM

BenZ_80

29-12-2008, 05:35 PM

If you want to take vids without worrying about pesky instructors breathing down your neck,you can come to my training facility.:)

KenshinnHimura

29-12-2008, 05:54 PM

KenshinnHimura

29-12-2008, 05:56 PM

If you want to take vids without worrying about pesky instructors breathing down your neck,you can come to my training facility.:)

Wow, that is so kind of you, Bro :s12:.

But, small weak guys allowed or not ? where is it ? how much you charge ?

Lucky I did not choose Yishun CLubfit. The big guy there is sure to disturb me :D

The white lady was bitching about my friend using threadmill without towel... it is not like he wet the threadmill. Also about taking vid... He usually goes to Planet Fitness. The guy was pissed off and left early.

addict951

29-12-2008, 05:57 PM

eh was that the counter auntie/uncle telling you to backoff? :o
When you going to do 60kg pullup??? :look:

addict951

29-12-2008, 05:58 PM

BenZ_80

29-12-2008, 06:08 PM

Wow, that is so kind of you, Bro :s12:.

But, small weak guys allowed or not ? where is it ? how much you charge ?

Lucky I did not choose Yishun CLubfit. The big guy there is sure to disturb me :D

The white lady was bitching about my friend using threadmill without towel... it is not like he wet the threadmill. Also about taking vid... He usually goes to Planet Fitness. The guy was pissed off and left early.

Nah,you're stronger than me.You can come for free. I have a dip belt for you.

gixxer07

29-12-2008, 06:08 PM

Thanks, bro.

Yeah, gotta buy a good belt... :D

One of the guys in the gym let me use his belt, but it broke. Upon loading 60kg, without me even having started my first attempt of a rep.

KenshinnHimura

29-12-2008, 06:31 PM

eh was that the counter auntie/uncle telling you to backoff? :o
When you going to do 60kg pullup??? :look:

Nope, the lady was staring at the steel cable.

It is the same as those used in lat pull down machine. Just that it has transparent coating. Inside one is steel cable.

I did not do 60 kg pull up... but I did modified chin ups... that also, my friend did not take any vid bcos of that incident.

KenshinnHimura

29-12-2008, 06:32 PM

Come Woodlands loh
Ah hui they all bang so loud they also nv make noise. Cos 1 of them is a strongman who join in to bang the equipment also :o

haha, would like to train with you there one day.... don't know what is that WL Clubfit though..

KenshinnHimura

29-12-2008, 06:34 PM

Nah,you're stronger than me.You can come for free. I have a dip belt for you.

No need to be modest with me lor...

Yeah, I heard from your buddy that you have a dip belt. Ordered from bb dot come ?? The price does not really bother me as long as I can use it for a couple of years. Which brand would you recommend ? thanks :)

And where is your facilities ?

KenshinnHimura

29-12-2008, 06:35 PM

One of the guys in the gym let me use his belt, but it broke. Upon loading 60kg, without me even having started my first attempt of a rep.

Wah, you so hardcore, gixxer.. and, also, did he ask you to pay for it ? I think not,,, right ?

KenshinnHimura

29-12-2008, 06:41 PM

Sorry to interrupt our conversation.

Tomorrow, 30th Dec 08, gonna go there again. I will be doing flat bench press to train my triceps ( half reps ), sternum pull downs Full reps ( the max is 106 kg or something only there, right ? I not sure,, but the one in Yishun only 106 something kg ), Shruggs, The Hulk 2 for my front and side delts, BB hack squat and calf raises.....

Well, too many body parts to train,,, I may have to skip some of them.

Anyone wanna learn how to do Sternum chins or pull downs, welcome to join me.

I was planning to take a vid of me doing shruggs with a number of plates to show off, hee hee,,, if no one joins me, then, can't take a vid. ( can take from the dumbbell rack area,,, no instructor will see ) :D

I will also be there on 31 Dec 08 and 1st Jan 09.

I was out all day in the past 3-4 days.... don't plan to celebrate anything anymore... better go train.

BenZ_80

29-12-2008, 06:47 PM

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1310

Get this,you wont regret it.(actually it was cheaper when I bought it)

My place is at Hong Lim Park CC. You know Speaker's Corner?

gixxer07

29-12-2008, 07:00 PM

Wah, you so hardcore, gixxer.. and, also, did he ask you to pay for it ? I think not,,, right ?

I offered to pay, but he said that its ok. But, i gave him a bottle of vasocharge (Scivation) as return.

Once jon boey is done with his strongman participation, we are gonna train together to try to achieve as heavy a weighted pull-up as possible. Maybe that time we can all give each other motivation to carry on breaking our limits.

Not now though.For now, my straps will suffice. I just want to achieve sets of 12 pull-ups with 25kg first. At the moment I am nowhere there yet, at all.

BenZ_80

29-12-2008, 07:25 PM

Once jon boey is done with his strongman participation, we are gonna train together to try to achieve as heavy a weighted pull-up as possible. Maybe that time we can all give each other motivation to carry on breaking our limits.

I'm definitely in.Lets share tips and stuff.;)

KenshinnHimura

29-12-2008, 08:05 PM

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1310

Get this,you wont regret it.(actually it was cheaper when I bought it)

My place is at Hong Lim Park CC. You know Speaker's Corner?

tnks, I will get it....

Speaker's Corner? Will go down there to train some other time :)

KenshinnHimura

29-12-2008, 08:08 PM

I offered to pay, but he said that its ok. But, i gave him a bottle of vasocharge (Scivation) as return.

Once jon boey is done with his strongman participation, we are gonna train together to try to achieve as heavy a weighted pull-up as possible. Maybe that time we can all give each other motivation to carry on breaking our limits.

Not now though.For now, my straps will suffice. I just want to achieve sets of 12 pull-ups with 25kg first. At the moment I am nowhere there yet, at all.

pull ups ? I did them till I started going to gym,,, after than switched to chin ups... now modified one... don't think I can do heavy pull ups.

YEah, when the time comes, I will train with you guys :D

BenZ_80

29-12-2008, 10:11 PM

We should all use those thick shiny fitness corner bars...coz I'm using them...not fair leh if you all use thinner bars with knurling...=:p

KenshinnHimura

30-12-2008, 05:51 PM

We should all use those thick shiny fitness corner bars...coz I'm using them...not fair leh if you all use thinner bars with knurling...=:p

haha, I go there often. But, I only have like 25 lbs dumbbell... that is why I modified chin ups and do jump dips there..

The bars feel better there. They are FAT :s13:

BenZ_80

30-12-2008, 10:49 PM

But my fitness corner dont have dip bars.

The dip bars I have are quite flimsy...

gixxer07

30-12-2008, 11:25 PM

Use fat bars? Any difference? I find it easier to do pull-ups at the fitness corner (eg Toa Payoh Stadium) than at the gym.

BenZ_80

30-12-2008, 11:49 PM

fat and shiny bars harder to grip mah...thats why I have to put black tape on the bar.

KenshinnHimura

31-12-2008, 12:17 AM

yeah, the pull up bars at fitness corner kinda slippery.

Parallel bars are really fat at fitness corners....the difference is that they not sink into certain parts of the palms. I find them wider than those in Clubfits.

KenshinnHimura

31-12-2008, 12:51 AM

A peep was asking me this on NFFT, I will share with you guys.... Including the things that I shared with the pals who trained with me in Yishun Clubfit and Bishan Clubfit...

Also met a big bro ( bigger and older ) there who asked me " when you cut, you eat very little ? " out of the blue while I was training my calves.... Well, later on, we talked about fructose, sucrose, glucose ( maltodextrin, dextrose ) aka blood sugar, eating veges and stuff. Yep, I will share them here as well.

Q. Dude, how do you lose/drop your body fats? More cardio? Extreme dieting?

A. No cardio at all.

I posted my lean before pics here before. So, if you have seen them, you would think I have always been that lean. That is why let me show you the pic that was taken a few mths after I started going to gym,, I gained 5 lbs in two weeks from eating peanut butter. and most of it being fats even though I am an ectomorph.

http://i41.tinypic.com/2hd2l1i.jpg

Here this one was taken a few weeks ago...

http://i39.tinypic.com/2mo5vyd.jpg

It is bcos of both my diet coupled with proper timing and training.

Here is how a good diet should serve you;

Never release excess insulin, thus, preventing your muscle cells from becoming insulin resistant

Never overloading digestive system with excessive amount of food, hence, prevent the body from overusing digestive juices, enzymes, body's vitamins and minerals while preventing the body from storing extra calories as fat

Never disturb two hormones, Growth Hormone and Melatonin, at night.

Never lower testosterone.

Never raise cortisol unnecessarily.

Must manipulate insulin sensitivity, and hormones by making them go up and down once in a while.

Must allow the body to properly digest, absorb, and assimilate.

Well, it is good to start from these points.. of course, there is a lot more to a good diet.

I would like to share with you what I shared with a couple of pals who trained with me.

Here are the questions I asked them

" Lets assume that you are eating 2000 kcal a day and there is another YOU who eat and do everything you eat and do"

" Because the guy is another you, everything is just like you, needless to say, genetics, height, weight, how you sleep, when you sleep, where you go, everything..... "

" Except for just one thing that he is on juice"

So, my question for them is " Who would become bigger over time ?"

Well, the answer they gave me is the same " Of course, usually, the me on juice will become bigger than the me natural "

And, yes, the answer is correct supposing they eat enough, rest enough and train enough.

Here is my next question " But, to build muscles, you gotta supply the body with nutrients, and you are both eating the same types and amount of foods ... so, why ? what does that mean ? "

And here is the answer;

Your body is not making proper use of what you feed it.

In other words, the total amount of calories you need is less than what you are actually taking in.

To put it differently, the body can build more with what you are giving to it.

Then, we can just take HCL and Probiotics, and it should solve the problem, right ?

Unfortunately, you can make the matter worse.

You eat starchy foods such as oat, yam, sweet potato, bread, broccoli, brown rice, white rice, cauliflower and such.... + some meat, then you take HCL.

Your starchy food will start getting digested in your mouth as you chew and will keep getting digested as it travels to the stomach and even before it gets to the stomach, the HCL to take will say " Hi and Bye Bye " to the starch digesting enzymes that are working on your starchy food.

Your starch digesting enzymes get destroyed by the HCL you take.

Ok, then, we won't take HCL. What about it ?

Well, your starchy food goes till stomach with alkaline enzymes. And suddenly meet with HCL, renin, Pepsin. These guys are there waiting for the flesh food you eat with your starchy foods and say " Hi and Bye Bye " to your starch digesting enzymes.

To build muscles, your body needs nutrients that have been absorbed. So, digestion first, then, absorption followed by assimilation. When your body can't properly digest the foods you eat, you can forget about the other two steps.

Well, I have more things about digestion to depress you further :D

You eat glucose in any form with some food such as fibrous carbs or flesh food. Then, your glucose will be blocked by these guys and will have to wait till they get digested.

Remember what I once said? Fat digestion first, followed by protein, then carb.

And this simple form of carbs will be broken down into alcohol and carbon dioxide, robbing away your multi vits, minerals also causing heart burn.

That is why when you take some drinks with foods, you feel bloated and full for a long time, with the gas pushing up and making you have this hot sensation around your lungs which is known as heart burn.

Well, it is not just these guys. If you take a large meal, you will experience the same thing. You don't take large meal, but foods rich in trans fats, then you will feel the same. well, if not, almost the same.

A pal who once trained with me took piza and told me he has this uncomfortable feeling. He was having heart burn bcos of the food he took.

I could not help him actually lol...

And, that is not the only problem. You will feel weak and tired after a while... bcos it stress your system.

Oh, wait, there is one more problem. A big one. Bcos it overloads your digestive system, it takes a long time for you to replenish digestive juices and enzymes. So, yeah, you can't take your meal at 3 hr interval also...

And, that milk you want to drink so much ( well, not human milk, we can talk about it later but not now, not here ).

We know how liquid foods can get digested very fast...

But, why do we feel bloated and even get heart burn sometimes after drinking a bottle of milk ??

Well, it is high in fat, protein and carbs,, not to mention it is high in casein protein. As such, it is really complicated and hard to digest. That is not all, this sticky liquid will stick around and prevent your digestive juices from coming out, so, the amount of digestive juices will be limited.

You can actually forget about taking milk with other foods. It is out of question.

And, nuts. They are also hard to digest as they are as complex as milk. Worse when you buy those shelled one. Cos they are already oxidized and have become rancid. Bad for health.

Haha, I still have more to stress you. Listen up;

Those citrus fruits and drinks will interfere with starch digestion as well. Cos the acid the contain will inhibit secretion of alkaline enzymes. That is why you should not eat tomata, grapes, orange and the likes with starchy foods..

I want to sleep now. Will talk about fruit sugar, milk sugar and a bit about insulin tomorrow. May be the day after tomorrow.... I got to go to gym and go dating.. =:p.

KenshinnHimura

06-01-2009, 08:45 PM

Just to update that I wil be training at Bishan tomorrow around 1 or a bit earlier. Most likely will be training on the next two - three days consecutively.

It is now time to train my legs for 3-4 days in a row while maintaining my upper body strength and size... well, size will still go up in the upper body though it would not grow as fast as my legs since I will be prioritizing legs for about 4-5 weeks.

I won't use high volume or high reps for my upper body just yet. I usually use them to strengthen my non contractile structures, connective tissues and build more capillaries and mitochondria. So, it is not just maintainance phase but a preparation phase to build mass fast as well as to prevent injuries.

I won't go into that phase just yet as I want to reserve my max strength for our training session. Well, not really to show off to the guys who would turn up but to have someone help me take some vids. I want to keep some vids of me training.

In any case, those who want to join me, can do so for the next few days.

KenshinnHimura

06-01-2009, 09:24 PM

I have talked a bit about digestion. Before I begin my talk about different types of sugars, I want to get back to strength development that we discussed in one of the recent posts.

We actually had a discussion about the factors that contribute to someone's potential strength blah blah blah, why some can be stronger than the other or how a person can get stronger.

Now, I was chatting with a buddy that I trained with in Bishan Gym. And, I kept making comments such as " Oh, this guy is too weak, or that guy is too weak ".

Even in my previous discussion, I mentioned that I still have not seen anyone strong enough to attract my attention.

So, what is strong ?

You can deadlift a 1000 lb or less but you are So Damn Weak to me if you are a 150 kg or heavier guy at 5 foot 10 or shorter with 10 % or less body fat level.

You can deadlift 300 lb or more but you are Too Damn Strong to me if you are a 60 kg or lighter guy at 5 foot 8 or taller with 10 % less body fat level.

Of course, don't be a bitch and start bitching about the numbers I have typed down. They are just meant to give you an idea of who is generally considered too weak and who is generally considered damn strong.

So, when someone tells me " Wow, this guy is so strong, he can lift this amount of weights", most of the times, I say " Nahh, he is too weak to me" though the weights may be several times heavier than what I could lift.

The weights they lift are very heavy, obviously. But, lb for lb, most of them are just simply too weak. There is nothing to be proud of.

And, here is something really interesting that a lot of people never pay attention to.

Lets say a big guy comes to you and challenges you to a lifting competition. He weighs 150 kg but you weigh 75 kg.

And you both lift lb for lb or kg for kg.... well, you make an equation using your body weights and the total amount of weights you lift.

Lets say, he lifts 300 kg and you lift 150 kg. Who is stronger?

Hands down, you are much stronger.

Both lift two times their body weight. That is true.

But, your bones can't literally contribute to the strength you produce.

And, if you both have the same types and size of tones also assume that they weigh in the same, say 25 kg, then, the big guy weigh 125 kg without bones while you only weigh 50 kg.

Now, the 125 kg guy lift 300 kg while the you, a 50 kg guy lift 150 kg.... Who is stronger?

And a 6 foot 2 guy and a 5 foot 8 guys who weigh the same, but lifting the same amount of weights, who is stronger ? Yep, the 6 foot 2 guy is much stronger.

jerry.mobbs

06-01-2009, 11:21 PM

But, your bones can't literally contribute to the strength you produce.

.

do you know what a lever is?

take 2 guys, same height and same weight and different bone lengths, and one guy WILL have an advantage due to bone length which WILL contribute to the strength you produce

or as the great russian alexy used to say "no one wants to see an ant lift a leaf"

flabbyboy

07-01-2009, 12:49 AM

bedbarron

07-01-2009, 12:54 AM

Why don't you share with us how leptin plays a part in our nutrition and metabolism? Am sure that would be more help to most of us to understand how our food affects us due to leptin in our body.

BenZ_80

07-01-2009, 10:07 AM

If a person is weak for his size,his nervous system is no good?

KenshinnHimura

07-01-2009, 10:13 AM

to TS, i've kind of neglected my back for a while and its starting to look like it's lagging behind my chest and shoulders. How do you build up your back's thickness? Do you have any training tips besides the one you mentioned before?

i used to do DB rows, pull ups pulldowns, but that was months ago. now the only back workout i do is probably DB rows and the occasional pull/chin-ups.

i'm 171cm, 71kg and around 11% BF or slightly lower

Hi Flabbyboy

* From Week 1 till Week 4 *

Start using low volume, low frequency and low reps for your chest and shoulders.

( 4 sets of 5-6 reps, once a week, only use a maximum of 2 compound exercises for these parts... for example, only Incline Bench press and Flat bench press for both of these body parts )

For your back, start using low volume, high frequency and low reps.

( 3 sets of 4-5 reps on Day 1, 2 sets of 4-5 reps on Day 2, 3 sets of 4-5 reps on Day 5 )

You will slightly try increasing the weights every 2 weeks. But, if you have been using low reps low volume in the past 5-6 weeks, you won't see much increase in strength or size. But, you will still follow the plan I just mentioned.

Do that for 4 weeks.

* Ffrom Week 5 till Week 8 *

After 4 weeks, you will start with 2 sets of 10-12 reps for your chest and shoulders for the next 2 weeks that is the 5th and 6th week. For the 7th and 8th week, you will do 3 sets of 10 - 12 reps.

As for your back and shoulders do these;

( 4 sets of 4-5 reps on Day 1, 3 sets of 7-8 reps on Day 2 ) Do that for 5th and 6th week.

As for the next two week, here is what you will be doing;

( 4 sets of 4-5 reps with heavier weights than previous two weeks on Day 1, 3 sets of 7-8 reps on Day 2 using the same weights you used for the previous two weeks, 5th and 6th week.

make sure that you are on the amount of calories that can make you gain at least 0.25 lb each and every week.

Make sure you follow all the diet tips I have given out in my posts and articles.

Make sure you get enough sleep.

Make sure you take Omega 3s ( from 8 - 10 grams at least )

Make sure you take Vit C throughout the day.

You won't see much changes in the first 4 weeks. But, what you do in these first 4 weeks is important for your training you will do in the next 4 weeks. You will not be happy in the first 4 weeks but you will be elated at the gains you see in the second half of the training period.

If your diet is not anabolic and/or you are not eating enough calories, you will not get anything.

It will be good if you can update me on the progress.

KenshinnHimura

07-01-2009, 10:16 AM

Why don't you share with us how leptin plays a part in our nutrition and metabolism? Am sure that would be more help to most of us to understand how our food affects us due to leptin in our body.

It is not really right to pay attention to Leptin alone. True that this guy play a major role in staying lean or staying anabolic. But as I have explained somewhere, all the hormones are related. They work in sychrony.

Leptin may help with fat loss, but too much of it is the same as insulin. Well, too much of anything is the same in that they make your cells become less sensitive to them.

KenshinnHimura

07-01-2009, 10:51 AM

If a person is weak for his size,his nervous system is no good?

Heeehee,, you are still big and strong :s8:

It is not only about nervous system. But, generally speaking, it is a Yes.

Compare a 70 kg guy and a 80 kg guy, say everything else is the same except for the number of muscle fibers and/or the size of musche fibers.

Then, the 80 kg guy will be stronger.

But, if something else is different, say, their fiber make up. 70 kg guy has 90 % fast twitch fibers while 80 kg guy has only 50 % fast twitch fibers, assuming they are both gonna use most of their muscle fibers, this 70 kg guy will be stronger.

That said, there is no way 80 kg guy can make use of most of his fibers by recruiting most of the motor neurons that control these muscle fibers.

Because, even if you are an untrained person who is naturally strong, in most cases, you can't recruit most of the MUs unless you are in a life or death situation or you are in a state where one of your senses black out any other senses and you try lifting something or doing something. Only then, the untrained you will become much stronger than you normally are.

So, to be able to use most of the MUs at the same time, one has to be trained. By the time this person has such ability, he would have already become a fast twitch dominant.

To have efficient CNS, one has to train heavy and heavy resistance training over time will make Type I slow twitch fibers start to act like that of Type II a fast twitch muscle fibers.

In addition, those who hardly use heavy weights will have strong inhibitory signals sent to the brain if they try using heavy weights, hence, CNS will not work efficiently in using MUs.

That is why it is safe to say that this 80 kg pal who only has 50 % fast twitch muscle fibers can never use most of his MUs under normal circumstances as he would be fast twitch dominant if he had been training heavy.

That is, supposing that they both have very small amount of mass that comes as a result of Sarcoplasmic Hypertrophy.

Look at a 80 kg guy with 20 kg of non contractile muscle mass will never be as strong as a 70 kg guy with 5 kg of non contractile muscle mass. Then, this is also another indication of the big guy not being a fast twitch dominant and having inefficient CNS.

That is why those who grow mainly from high volume * higher than a total of 110 reps per muscle group per session * are always too weak for their size bcos of Sarcoplasmic Hypertrophy.

Well, you can tell if you look at most so called self claimed bodybuilders, including those on stage.

They always make this excuse " Oh, I can't do as many reps of pull ups as before cos I am now bigger ". It shows that they know nuts about how their body actually build muscles. They grow from years of wasting their parent's money or their own money in the gym and on the foods. In fact, they could have achieved the physiques they have after 10 something years in just 5-6 years.

For powerlifters, including you, at least know that the bigger you become the stronger you get.

That is what our muscles are for.

Be it after Max Size or Max Power or Max Strength, you need quality muscles and to have quality muscles you need efficient CNS, to have efficient CNS you have to train heavy while occassionally using high reps and high volume. High reps and High volume facilitate the growth of connective tissues, tendon strength and oxidative enzymes. The underdevelopment of these guys will hinder both muscle growth and CNS improvement. Also one should use around 2 compound exercises of different limb positions for any part of the body to make it as strong as possible. For example doing parallel bar dips alone will not make us get stronger as fast as using parallel bar dips and flat bench press. It is also optimal way of training for max size.

Well, for power, he should often include Explosive lifts often in his regime. Max strength training and Explosive strength training are mutually exclusive. That is why I once said it is lame to have a sprinter do the usual squats when he is preparing for his competition. He will be doomed.

flabbyboy

07-01-2009, 12:19 PM

wow thanks Kenshinn.. haha my previous rountine looks like the week 7-8 of the one you recommended.

KenshinnHimura

07-01-2009, 05:09 PM

wow thanks Kenshinn.. haha my previous rountine looks like the week 7-8 of the one you recommended.

the one for chest and shoulder or the one for the back ?

KenshinnHimura

07-01-2009, 05:21 PM

Was at Bishan Gym. I like the staff there a lot better than the ones at Yishun Clubfit. They are friendly and do not give you a f , c, u , k face.

Also, not so many kids go there during week day in the afternoon or in the morning. So, everything is yours most of the times.

Oh, I am not sure if I have said this that there seem to be more weight plates than there are in Yishun Clubfit. I may be wrong.

Want to amend what I have said about the smith machine bar. The bars at CFs does not weigh a lb... even a kid could use a pinky to move it around. So, the one at the company gym is like 18 - 20 kg heavier that those in CFs.

Today I was doing flat bench press ( half reps to train my triceps ) and a di ck head took a 10 kg plate from one side when I was away. I did not notice it and did one more set,,,, then, I looked at that side and I was like what the ffff k..

I was damn furious and looked around to see which bstard it is... Wel, no one was around that T bar ( it was loaded with the plate I was using ). I waited for a while to see who would go and use it. But no one went there and used. It was not like I rest for 3 mins or more between sets. My towel was on the bench, so that bstard knew someones using and he should at least let me know he want to use it so that we can share it.

As I did not see that dhead, I just took off that plate and load it back on the bar I was using.

That idiot was lucky not to be around.

K, end of the story.

I will be there tomorrow again.. before I get off to work. Anyone wanna train together, welcome.

flabbyboy

07-01-2009, 08:29 PM

for both actually.. my back/shoulder workouts include DB upright row, bent-over DB row, pull-ups. maybe it's because the load's not heavy enough?

KenshinnHimura

07-01-2009, 11:01 PM

for both actually.. my back/shoulder workouts include DB upright row, bent-over DB row, pull-ups. maybe it's because the load's not heavy enough?

I was referring to sets reps and frequency.

It is not possible that you were using high reps, low volume, once a week training frequency for your chest and back while adopting a two days in a row training style for the back using low reps, medium volume for the first day, whereas medium reps, medium volume are used for the second day. You were not using such regime.

No bent over rows should be in your arsenal. As I have mentioned somewhere, they are as good as nuts for developing upper back.

But, if it is dumbell rows with your hand and knee on a bench, it is fine.

It is not possible to tell if that is bcos the weights are not heavy enough as I have little or no information of what you have been doing or eating.

Normally, most so called bodybuilders switch around different training routines, methods every once in a while. Some seek advice from others and try what those guys tell them to.

It is not surprising that they get stuck very so often where they gain nothing or gain just fat.

The only guys who keep making progress fast and hardly get stuck are those who switch between a good strength training method ( heavy weights, hence, low reps ) and a medium or kinda high volume ( weights may be heavy, may be lights.. when using heavy weights have to do more sets... if it is light weights, less sets than using heavy weights ) training.

So, generally speaking, best advice for building mass and strength continuously is to switch between heavy and volume every 4 weeks or so.

Of course, I myself don't follow anyone's training method and I have never followed one in my whole life as a bodybuilder.

Also, I don't have strength ( heavy ) phase or mass ( volume ,, may be heavy weights, may be light weights )phase.

I have two phases, that is a max size and max strength phase And a Facilitating Phase where I try to develop connective tissues, stabilizers, non contractile structures, oxidative enzymes and such.

While on Facilitating Phase, my strength drops. When I get back on the max size and max strength phase, I usually can't use the weights I could use in the first 2 or so sessions. Well, I don't try to use either. It is dangerous.

KenshinnHimura

15-01-2009, 07:00 PM

Just remembered last night while working that I have not uploaded update pics for 10th of this month.....

Well, I woke up a while ago and the night has started to fall and it is getting dark. So, I guess I will postpone the date to the day after tomorrow.

Just took one pic,,, it is also darkkkkk... here it is

http://i42.tinypic.com/2a6p8b5.jpg

I am still a small guy. Bodyfat is still at its lowest state.

Will be uploading bimthly update pics two days later... sorry about that .

KenshinnHimura

18-01-2009, 06:32 PM

Hey, forget about update pics for this month.

I am sick of using the webcam camera to take pics. Sometimes, the position is out, sometimes the lighting is funny, it can be too bright that you can't see a thing or it can be dark that you can't see properly.

So, will be taking pics only when I get a new hp. hopefully, end of this mth.

See this back pic ? right side is closer to the camera and you can't really see the lower back also

http://i39.tinypic.com/14watdz.jpg

And look at this front pic, the lighting is kinda ok though it is darker than before, but what happened to my other hand ? and that missing side was also closer to the camera

http://i40.tinypic.com/2qa6yrc.jpg

Well, I am satisfied with this leg pic though.... yep, it is a bit darker than my previous leg pic. My calves now do not look as bad as before. They have gained more size.

http://i40.tinypic.com/22bxja.jpg

KenshinnHimura

18-01-2009, 06:45 PM

Went to the weider shop today.

For those who are interested, take service number 125 at the bus stop opposite Aljunied MRT station though I don't know if there really is such service number. I waited for like F c UK ing long time. I hope more and more people in S pore buy car till no one can control the car population. And you alight at Tannery Road, Ruby Indistrial Complex. It is located at # 04 - 1 ( Blue color building there ).

In any case, they are selling 135 kg ( the weight of the bar included ) for 350 sg dollars inclusive of delivery charge. So you pay 350 sg dollars and get 115 kg of plates + O bar + two spring collars. Plates are not rubberized. That is why they are cheap.

Found one adjustable bench there selling at 380 sg dollars, that was the last piece. You can not use it to do declines but the rest.

You can get cheaper ones from nutrition park but they will break when you lift heavy and you will get crashed. Remember " Gravity Kills". Don't let it come true.

The weight set and bench are affordable and prices are reasonable.

But, power rack is expensive considering that there is only 1 yr warranty on it and also the safety spotters look really handful... they are not like the ones you use in the gym you go. You can't easily put the bars through the holes. It has two bars attached to one side of a safety spotter, but the spotter will surely be damaged if I do weighted dips there. Should be ok with bodyweight dips, I guess. Price, 1300 sg dollars.

It is bigger than those from nutrition park.. but you might as well buy powerline power rack with 10 yr warranty at a cheaper price, 1085 sg dollars.

Or ZanFit power rack with some pulleys ? at 850 sg dollars with one yr warranty.

Well, I bought the bench and the weight set. I will order the rack from somewhere else. 1 yr warranty and troublesome spotters won't do for me. I am not gonna train for just 1 more year.

blackvice

18-01-2009, 10:20 PM

I was referring to sets reps and frequency.

It is not possible that you were using high reps, low volume, once a week training frequency for your chest and back while adopting a two days in a row training style for the back using low reps, medium volume for the first day, whereas medium reps, medium volume are used for the second day. You were not using such regime.

No bent over rows should be in your arsenal. As I have mentioned somewhere, they are as good as nuts for developing upper back.

But, if it is dumbell rows with your hand and knee on a bench, it is fine.

It is not possible to tell if that is bcos the weights are not heavy enough as I have little or no information of what you have been doing or eating.

Normally, most so called bodybuilders switch around different training routines, methods every once in a while. Some seek advice from others and try what those guys tell them to.

It is not surprising that they get stuck very so often where they gain nothing or gain just fat.

The only guys who keep making progress fast and hardly get stuck are those who switch between a good strength training method ( heavy weights, hence, low reps ) and a medium or kinda high volume ( weights may be heavy, may be lights.. when using heavy weights have to do more sets... if it is light weights, less sets than using heavy weights ) training.

So, generally speaking, best advice for building mass and strength continuously is to switch between heavy and volume every 4 weeks or so.

Of course, I myself don't follow anyone's training method and I have never followed one in my whole life as a bodybuilder.

Also, I don't have strength ( heavy ) phase or mass ( volume ,, may be heavy weights, may be light weights )phase.

I have two phases, that is a max size and max strength phase And a Facilitating Phase where I try to develop connective tissues, stabilizers, non contractile structures, oxidative enzymes and such.

While on Facilitating Phase, my strength drops. When I get back on the max size and max strength phase, I usually can't use the weights I could use in the first 2 or so sessions. Well, I don't try to use either. It is dangerous.

yea..i experience some uncomfort when doing bent over rows too...its normally on my behind the traps area neck there , dunno what it calls though...since then i had stopped doing bent over rolls..

My training is 3-5 sets and 1-10 reps depending on sets ( less sets more reps within the mentioned reps )(and a warm up set for 15-20 reps) for bench press, pulls up , squats , shoulder press for one day . The following day may be abit higher volume 3-4 sets of 12-15 reps of curls , dips , normally at least 2 exercise that target my biceps and triceps and also maybe adding deadlifts . will alternate these 2 on the days and rest one or 2 days . I normally dun do cardio after the session .My diet sucks though lol...strength wise increase abit . trying to add 2.5 kg each week for the so call " 5x5 " for my day one training .Trying to get more str and add some mass too. Any inputs ?

gixxer07

19-01-2009, 12:50 AM

yanziworld

19-01-2009, 03:34 PM

KenshinnHimura

19-01-2009, 05:36 PM

yea..i experience some uncomfort when doing bent over rows too...its normally on my behind the traps area neck there , dunno what it calls though...since then i had stopped doing bent over rolls..

My training is 3-5 sets and 1-10 reps depending on sets ( less sets more reps within the mentioned reps )(and a warm up set for 15-20 reps) for bench press, pulls up , squats , shoulder press for one day . The following day may be abit higher volume 3-4 sets of 12-15 reps of curls , dips , normally at least 2 exercise that target my biceps and triceps and also maybe adding deadlifts . will alternate these 2 on the days and rest one or 2 days . I normally dun do cardio after the session .My diet sucks though lol...strength wise increase abit . trying to add 2.5 kg each week for the so call " 5x5 " for my day one training .Trying to get more str and add some mass too. Any inputs ?

3-5 sets, OK

1 - 10 reps, HUGE DIFFERENCE.

Allow me to list down some points;

1. I personally do not recommend going lower than 3 reps. It can rip your muscle fibers. Especially when one has been training heavy and have efficient CNS, well trained tendons, bones and tissues, the tension on the muscle fibers will be so great that the muscle fibers are on the edge of getting ripped when trained using 1 RM weights or 2 RM weights... even higher reps are still risky. So, unless you are a COMPETITIVE powerlifter, never use 2 RM or 1 RM. When your strength get stuck at one point while using 3-5 reps, it is not the time for you to use 1 RM or 2 RM. The problem lies with other aspects of your training supposing you are sleeping well. It could also be diet.

2. Yes, it is a good idea to follow a heavy training day with high volume training that is not taxing on your CNS.

3. Training regime wise, as I have often mentioned, one must get stronger ( 3-4 weeks of CNS learning ), only then, get bigger ( 3-4 weeks of high volume training, it can be several sets of low reps or considerable number of medium reps ). Of course, I personally do not train that way, I have said it as well.

4. We normally do not eat enough to keep gaining at least 0.25 lb each and every week. Of course, it does not apply to those who are about 30 lb away from their real genetic potential. Some keep gaining weekly but a lot of fat as well. The problem lies with their training if their diet is decent. Most of the times, these guys listen to others or follow the so called HIT or HST or whatever fancy programs designed by some guys who do not know anything about how muscle proteins get damaged, how they change in their properties as an adaptation, how their CNS control their MUs which innervats muscle fibers. You think, Author Jones know those things?

5. Never use a protocol like 5 * 5 or 3 * 10 for more than 4 weeks. There will be little or no adaptation in about 5 weeks of using a fixed parameter even if you keep trying to add weights or reduce rest time between sets.

6. When you use a heavy training parameters such as 5 * 5 once again after a few weeks of high reps high volume training, make sure that your 5 * 5 is superior to the one you used before, be it loading wise, rest time wise. Or you can use 6 * 5 which is superior to 5 * 5.

7. I was doing dips with 22.5 kg for a couple of reps. In 8 mths, I was doing dips with 62.5 kg.

It is not possible to keep adding weights every week when you have well trained CNS or if you keep using the same sets, reps, frequency ) for about 4-5 weeks.

I used, say, 22.5 kg for about 2 weeks using the same sets and reps. On the third week, I would make some progression without increasing the weight, by increasing total reps. I either increased the reps of a couple of sets or add one more set or so. I recorded everything and continued doing it for another 2 - 3 weeks. On the following week, I am ready to add more weights.

Remember that once you have become a fast twitch dominant bcos of heavy training, you can never make strength gains without any more size gains when you get stuck at some point. For us who train heavy, more/bigger fibers = more strength.

KenshinnHimura

19-01-2009, 05:44 PM

tks for the lobang bro

lobang = hole ..

haha, just kidding... No problem, bro.

KenshinnHimura

19-01-2009, 05:49 PM

hi, i stumbled upon this thread and something struck me.. maybe you could take a photo of yourself daily and make it into a slideshow- the process of hulk building- just like how a pregnant lady took photos of herself daily until she gave birth and made it into a youtube video feature..

You are not serious, are you ?

There are so many juicers who want to show off, though they may have obvious nasty bitch tits.

When those without bitch tits but on juice upload vids, no one knows. People can't differentiate between juicers and natural bbers.

And they are so proud of their fake muscles and say " even AAS users need to train hard",, though I don't know many guys who gain muscle without training hard. Some of them train twice a day, probably 2 hrs sessions, only bcos their juice allow them to train like that... not really bcos they are more dedicated than natural bodybuilders.

Still, yours is a great idea to gain popularity and have a fan club.

Some guys have done it. Guys like Tyler Southwick have done it.

Uploaded training vids a few years back with his progress pics as well.

Now he has set up his own website and making quick buck.

I will consider that if I ever start to put everything into bodybuilding.

Thanks for the advice, yanziworld.

blackvice

19-01-2009, 06:27 PM

haha ...ok noted ...sorry to add on, i have to rephrase my above thing ... the reps is 3-10 reps and i wont go for 1rm normally ..."5. Never use a protocol like 5 * 5 or 3 * 10 for more than 4 weeks. There will be little or no adaptation in about 5 weeks of using a fixed parameter even if you keep trying to add weights or reduce rest time between sets." how true i find this for myself ... my strength did increase , but after a certain period like more than a month ..i found myself to be stagnant at there . Increased the weights ,cannot ... i increase the intensity by reducing the rest time for one set , after that i found myself to be actually resting longer to prepare for another set lol.Yea now i will still do the 5x5 but i will kinda modify abit ( maybe like one more set or more reps ) and wont be doing it the same for more than 4 weeks or a month ..after than will keep tweak here or there by listening to my body ..lol..

TaZzIeboi86

19-01-2009, 06:44 PM

shannon1234

20-01-2009, 10:53 AM

wow alot of bros doing 5x5.

bro kenshin, also notice ur point no.5, for the benefit of 5x5 practitioners here, could you advise more on point no.6 "high reps high volume".

KenshinnHimura

20-01-2009, 05:53 PM

KenshinnHimura

20-01-2009, 06:20 PM

erm was reading about the 5x5 part and kinda confuse whether I interpretting it right as I am actually doing stronglift 5x5. So does that mean that that will not be much progression after >4 weeks of this program? What do you mean by little or no adaption?

5 sets of 5 reps is Nothing special. 10 sets of 3 reps is nothing special. 3 set of 10 reps also is nothing special.

I don't know who started that 5 sets of 5 reps and become known as a creater of this? It is not even a program. No one created those things. There are not only 5 sets of 5 reps, but 6 sets of 5 reps or 5 sets of 5 reps + one set of 4 reps or 7 sets of 4 or 5 sets of 6 reps plus one set of 5 reps plus one set of 3 reps.... There are numerous parameters anyone can use.

Be it 5 sets of 5 reps or whatever, after using that for 4-5 weeks, you will see little or no results, strength gain wise, size gain wise.

I have used different sets reps to jack up my strength and size, but I have NEVER used that so called 5 sets of 5 reps cos it is, like I just said, nothing special and not a necessary or compulsary parameter for maximizing strength or size gains.

If one plans on trying these well known ( I have no idea why these 5 * 5 and 10 * 3 are well known and popular when they are not the best for max strength or size ) fixed parameters, it is safe for you to say that that person is not going too far. That is, as long as, he has this " 5 sets of 5 reps " is good for strength way of thinking. Isn't 5 sets of 4 good as well? huh, even better than 5 sets of 5 reps when it comes to strength gains,,, what about 3 sets of 4 followed by 2 sets of 3, all sets using the same weights ? this one also is better. So, what is that 5 * 5 ? I have no idea.

I have never used the same number of reps for more than 3 sets ,,, I may perform 4 reps for the first 2 sets then use 3 reps for the next 2 sets when my strength drop, or I may use 11 reps for the first 2 sets, then drop to 9 reps using same weights for the following sets.

When I go for strength in a session, all I care is not to purposely go below 3 reps and not to use the weights that I can rep more than 6 times. It does not have to be 5 reps, it does not have to be 4 reps for all sets.

But, I will somehow beat past strength training sessions in some way.

What do I mean by little or not adaptation ?

When there is an adaptation, your body will either build bigger muscles or your CNS will try to recruit more MUs or both of them. There will also be other adaptations such as increase number of capillaries or increase in the release of neuro transmitters and such.

When there is little adaptation, such changes will not be remarkable.

When there is no adpatation, nothing happens. No growth, no strength gain, nothing.

jerry.mobbs

20-01-2009, 06:48 PM

Be it 5 sets of 5 reps or whatever, after using that for 4-5 weeks, you will see little or no results, strength gain wise, size gain wise.

.

oh really?

you ought to stop writing unsubstantiated crap on the internet

care to explain this then?

http://www.strengthmill.net/forum/attachment.php?attachmentid=58&stc=1&d=1230358943&

or this guy?

http://strengthmill.net/forum/showthread.php?t=3060

KenshinnHimura

20-01-2009, 06:51 PM

wow alot of bros doing 5x5.

bro kenshin, also notice ur point no.5, for the benefit of 5x5 practitioners here, could you advise more on point no.6 "high reps high volume".

It can be anything, people go for strength phase say for 4 weeks and do heavy training using low reps low volume. It is go teach their CNS to recruit more Motor Units. More MUs means more muscle fibers. So, they can train more muscle fibers with each and every rep them perform.

After this CNS learning phase, they will start using medium ( 7- 8 reps ) or high reps ( 10 - 12 ) reps with high total number of sets. This time, they will life more weights than they used to do before strength phase. That is bcos they are now able to use more MUs, which means that more muscle fibers are now contracting together to move the weights. So, more muscles fibers are now trained, hence, more fibers will get damaged, repaired and will grow.

But, some do differently. They still use low reps, but jack up the total number of sets. They recruit more MUs than those using medium or high reps with each and every rep they do.

They do that for some time before going back into strength training phase.

While these methods are generally great to keep on putting on mass and strength, bodybuilding is not that simple. But, I am lazy to talk about everything about training here. Just one page won't be enough.

In any case, there are two main ways of buildng muscles. Well, I have talked about it with one of the guys who has ever trained with me though I am not sure if he still can remember it.

We will not be talking about strength gains here but only size gains.

1. Increasing the tension on each muscle fiber using EHOUGH VOLUME.

2. Fatiguing the muscle fibers using HEAVY ENOUGH WEIGHTS. I have to stress the weights cos you can fatigue your muscle fibers using super light weights and they won't grow, instead, they will shrink just like the legs of marathon runners.

You were using 5 sets of 5 reps for 5 weeks. Now, you are gonna use method one to add some size and start using 3 sets of 3 reps. So, this is your 3 RM now. Obviously, greater tension will be imposed on the muscle fibers that are being used. But, the problem is that your total volume is a lot less than the volume you were using. That means there will be very little or no growth.

KenshinnHimura

20-01-2009, 07:05 PM

I ordered a power rack from nutrition park. It is smaller than the one from weider, but should be ok for me.

The weight set, the bench and the rack are yet to be delivered this Friday.

I will be buying 20 kg iron cast plates from weider in a week or so. I will let you guys know the price. I am not gonna buy any dumbbell as of now but I will enquire about the prices as a friend wants to buy dumbbells.

Oh, I just bought a chain and two locks to do dips. A lock is more expensive than a 6 feet chain, huh... well, I don't want to buy some cheap locks that would break when I load heavy.. So I chose good ones.

6 feet chain cost 7 dollars 80 cents while each lock cost 10 dollars.

I will probably have to wrap something around my waist to cuishion when i do dips.

Yep, fitness corner dip bars are a lot fatter,,, also wider... Put more stress on pecs and delts than those in CFs. Not sure if I would be able to do heavy weighted dips.

Oh, btw, I lodged a complaint against two staff from starhub service centre and they promised to deliver a higher valued re contract voucher soon =:p.

Heck, the hp my ex bought for me was soaked with water just when I was thinking of getting a new hp.... Fortunately, it can still be used though is now on the edge of being out of function.

When I get a new one, I will take vids of my lifts and upload them.

I am still so weak. I just started using sumo deadlifts ( done them for about 4 times already ) and only manage to do two times my bodyweight for 5 reps. Well, I will try to get better and take vids.

Stay tuned..

galapogos

20-01-2009, 11:56 PM

oh really?

you ought to stop writing unsubstantiated crap on the internet

care to explain this then?

http://www.strengthmill.net/forum/attachment.php?attachmentid=58&stc=1&d=1230358943&

or this guy?

http://strengthmill.net/forum/showthread.php?t=3060

And also from personal experience. I was on 5x5 for more than 4 weeks and continued progressing for more than 4 weeks. In fact, the 1st 4 weeks you don't even reach your previous 5RM yet. The author obviously has no knowledge of the program before shooting his keyboard.

Bryan540

21-01-2009, 12:06 AM

Ooo Kenshiinn...... Can chiu post a video on ur squats, pullups, deadlifts, press etc since chiu are so strongs.... Chiu only post dips beedeo.... or izzit ur other lifts nt strong....

Lets us be Inspired...If nt we will be jealous:s12:
have u done ur curls today??

kebinu

21-01-2009, 12:06 AM

I'm just wondering if progress can really be seen if he were to take pic everyday for 9 months?

For any pregeant lady, their stomachs will definitely get bigger and will be visible.

Will his progress be able to show daily? Worse still, with such poor lighting, what can we see except blackie?

ElephantMan

21-01-2009, 12:49 AM

5 sets of 5 reps is Nothing special. 10 sets of 3 reps is nothing special. 3 set of 10 reps also is nothing special.

I don't know who started that 5 sets of 5 reps and become known as a creater of this? It is not even a program. No one created those things. There are not only 5 sets of 5 reps, but 6 sets of 5 reps or 5 sets of 5 reps + one set of 4 reps or 7 sets of 4 or 5 sets of 6 reps plus one set of 5 reps plus one set of 3 reps.... There are numerous parameters anyone can use.

Be it 5 sets of 5 reps or whatever, after using that for 4-5 weeks, you will see little or no results, strength gain wise, size gain wise.

I have used different sets reps to jack up my strength and size, but I have NEVER used that so called 5 sets of 5 reps cos it is, like I just said, nothing special and not a necessary or compulsary parameter for maximizing strength or size gains.

If one plans on trying these well known ( I have no idea why these 5 * 5 and 10 * 3 are well known and popular when they are not the best for max strength or size ) fixed parameters, it is safe for you to say that that person is not going too far. That is, as long as, he has this " 5 sets of 5 reps " is good for strength way of thinking. Isn't 5 sets of 4 good as well? huh, even better than 5 sets of 5 reps when it comes to strength gains,,, what about 3 sets of 4 followed by 2 sets of 3, all sets using the same weights ? this one also is better. So, what is that 5 * 5 ? I have no idea.

I have never used the same number of reps for more than 3 sets ,,, I may perform 4 reps for the first 2 sets then use 3 reps for the next 2 sets when my strength drop, or I may use 11 reps for the first 2 sets, then drop to 9 reps using same weights for the following sets.

When I go for strength in a session, all I care is not to purposely go below 3 reps and not to use the weights that I can rep more than 6 times. It does not have to be 5 reps, it does not have to be 4 reps for all sets.

But, I will somehow beat past strength training sessions in some way.

What do I mean by little or not adaptation ?

When there is an adaptation, your body will either build bigger muscles or your CNS will try to recruit more MUs or both of them. There will also be other adaptations such as increase number of capillaries or increase in the release of neuro transmitters and such.

When there is little adaptation, such changes will not be remarkable.

When there is no adpatation, nothing happens. No growth, no strength gain, nothing.

so in short in order to increase strength we should not use the same number of reps but decrease the reps with every subsequent set am i right?

Spartanz.

21-01-2009, 01:06 AM

KenshinnHimura

21-01-2009, 08:18 AM

so in short in order to increase strength we should not use the same number of reps but decrease the reps with every subsequent set am i right?

No. That is not right at all to say that we SHOULD NOT use the same number of reps for all sets.

We DO NOT HAVE TO PURPOSELY try to use the same number of reps for all the sets we do as it is not a necessary measure.

On the other hand, we SHOULD NOT purposely try to decrease the reps with subsequent sets.

KenshinnHimura

21-01-2009, 08:37 AM

i hate to say this but based on his pics, wadever hes doing seems to be working :s13:

Why waste your time replying? Ignore the pricks, Jerry, Goi, Kebinu and Bryan. Let the rest of the pricks join forces with them as well. I don't mind at all.

Bryan540

21-01-2009, 09:09 AM

Why waste your time replying? Ignore the pricks, Jerry, Goi, Kebinu and Bryan. Let the rest of the pricks join forces with them as well. I don't mind at all.
wah..steady la...naming others prick when nobody named u....sweee

Ask chiu nicely if u can post a beedeo also a prick...Haiz...Cannot post beedeo to show that ur others lifts are as strong as u claim den nvm la...dun have to name pple 1....

Cannot debate with others properly also nvm...dun need names calling....

Nvm...dunch blame u.... Mayb its ur culture....
K rahz...Post all the non evidence studies chiu wans and continue to be world class people's library where chiu cant even debate while others could provide links and evidence proving chiu wrong....

If u guys wanna listen den listen lor....But if u question him abit only beware!! Chiu ish a Prick....

Bryan540

21-01-2009, 09:22 AM

ElephantMan

21-01-2009, 09:38 AM

No. That is not right at all to say that we SHOULD NOT use the same number of reps for all sets.

We DO NOT HAVE TO PURPOSELY try to use the same number of reps for all the sets we do as it is not a necessary measure.

On the other hand, we SHOULD NOT purposely try to decrease the reps with subsequent sets.

OKay so what u mean is to use less reps with each subsequent set if u cannot lift the same reps as the earlier sets.

shannon1234

21-01-2009, 10:00 AM

OKay so what u mean is to use less reps with each subsequent set if u cannot lift the same reps as the earlier sets.

maybe this will help

http://www.t-nation.com/free_online_article/sports_body_training_performance/counting_your_reps_for_more_muscle

jerry.mobbs

21-01-2009, 10:06 AM

i hate to say this but based on his pics, wadever hes doing seems to be working :s13:

Spartanz,

I agree with you. What he's doing in his own training is working for him.

I actually applaud the guy for putting up pictures to show his progress. It talks balls to do that, especially if your focus is on appearance.

What I dispute is the statement

"Originally Posted by KenshinnHimura

Be it 5 sets of 5 reps or whatever, after using that for 4-5 weeks, you will see little or no results, strength gain wise, size gain wise."

This is plain wrong and I merely ask him to substantiate his statement.

Basic programs such as 5*5 have been around for longer than any of us on this board including fishbuff and uncle chay. To disrespect tried and tested methods of gains size and strength without a shred of supporting evidence is just plain wrong.

So, over to Kenshin to justify his statements please.

galapogos

21-01-2009, 10:25 AM

There's no way for him to justify his claims, because he simply does not understand these programs, having not tried them, or even read up on them. And because of this simple fact, he will choose to continue to ignoring anyone who questions his ideas, call them names to attack them ad hominem instead of addressing the pertinent issues.

Had he actually done some research on the pinciples, methods of these systems and the results that people have had with them, perhaps he would have made a fairer statement.

ElephantMan

21-01-2009, 11:14 AM

maybe this will help

http://www.t-nation.com/free_online_article/sports_body_training_performance/counting_your_reps_for_more_muscle

he just mentions dun count too much on the sets and reps just count of the reps.

Well sometimes i could not do 5 reps in 1 set so i did 3 for eg then rested and did the other 2. Some ppl say not counted but in the end it does not matter right?

kebinu

21-01-2009, 11:37 AM

he just mentions dun count too much on the sets and reps just count of the reps.

Well sometimes i could not do 5 reps in 1 set so i did 3 for eg then rested and did the other 2. Some ppl say not counted but in the end it does not matter right?
5 rep/set.

if 1 cannot do 5 rep after 1 min rest, what can we do?
1) rest longer
2) reduce weight
3) reduce load
4) stop doing
5) get someone to spot/assist

does it all matter that much? training is simple, with right movement, you can do most set/rep combination to get result. What's the difficult thing? It's diet, getting your hormones right.

galapogos

21-01-2009, 12:10 PM

he just mentions dun count too much on the sets and reps just count of the reps.

Well sometimes i could not do 5 reps in 1 set so i did 3 for eg then rested and did the other 2. Some ppl say not counted but in the end it does not matter right?

It's "not counted" if you do that and then claim that you can do x kg for 5 reps. However, if it's for training purposes, then it's counted.

skweam

21-01-2009, 12:45 PM

KenshinnHimura

21-01-2009, 05:23 PM

wow. i had this thread on my mind on the way home. like those above who disputed that 5x5 actually works, im with them.

kenshin has pics and stats to back him up, but TS, whatever u said was abit distastefuil imo. im not sure why. the 5x5 is a guideline, a foundation for beginners and newbies alike to try. ive read alot of positives on 5x5 and its something worth embracing. worked for me =/

Indeed, a mature post, skweam.

I am so direct and open when I talk. It may sound distasteful or rude but I state the truth.

low reps are not for beginners. I have given scientific explanations in my last article on NFFT forum.

It is not only science backed but, if you only believe in well known coaches, backed by them as well.

I have met a couple of guys from this HWZ forum and they have also personally told me what is going on with the 5 * 5 they have been on. I won't mention their forum nick names.

And, of course, the other one is the pal who just shared his experience with a fixed parameters with us recently.

I don't know him personally though.

I have nothing against any parameters. While I am a heavy training bodybuilder, I have always extoled the virtues of high reps and light loads many a time.

While I talk about the benefits of lifting fast, I praise super slow training.

But, you can see how obsessed people are with certain parameters such as 5 * 5 or 3 sets of 10 and that is not right to have this " 5 * 5 is good for strength " kind of idea bcos there are 5 * 4, 6 * 5 and other parameters which are not inferior to 5 * 5.

My intention was to make it clear that 5 * 5 is nothing special but just one of the available parameters.

jerry.mobbs

21-01-2009, 06:17 PM

My intention was to make it clear that 5 * 5 is nothing special but just one of the available parameters.

But it does not stop working after 4-5 weeks as you suggest.

Here's your exact words as you seem to be conveniently forgetting them

"Originally Posted by KenshinnHimura

Be it 5 sets of 5 reps or whatever, after using that for 4-5 weeks, you will see little or no results, strength gain wise, size gain wise."

This statement is utter BS.

KenshinnHimura

21-01-2009, 06:18 PM

Ok, guys, I sent an email to weider staff and enquired about the prices of cast iron plates, olympic bars and dumbbells.

For those who want to buy just olympic bar or just certain kg plates or dumbbells, I will past some info he has given me here.

According to him there are only 4 pieces of 20 kg plates left in stock. I will be asking him to deliver all four 20 kg plates with the 135 kg weight set and the bench this Friday.

But, 15 kg plates are cheaper..... If not for the limit on the number of plates that can be loaded, I would have taken all 6 pieces of 15 kg..... :s8:

So, there may not be any 20 kg left right now.. haha, sorry guys, 135 kg is not enough for me. :o ... 4 additional plates also not enough, actually.. I want around 6 more plates in addition to my weight set.

I think I will wait till they are back in stock....

Here is his reply;

** (Right now, I have balance stock for the following which is same as what you ordered and will discontinued and replace by Marcy Plate) Please see attached picture.
20kg - 4pcs (Discounted price: S$60.00/pc)
15kg - 6pcs (Discounted price: S$40.00/pc)
10kg - 4pcs (Discounted price: S$30.00/pc)

http://i43.tinypic.com/2u4twrk.jpg

" This hammertone will be discontinued and replaced by Mercy black color plates below. Beautiful, right ? don't know quality good or not." ( <<< what I say not he say )

http://i44.tinypic.com/wn0cl.jpg

** (OB86 - Olympic 7ft bar c/w spring collar) - Discounted price: S$170.00 (See attached picture)

http://i39.tinypic.com/9t1fsz.jpg

** (Please see attached picture & price)

http://i40.tinypic.com/w9iars.jpg

I hope this help those who want to buy plates or bars...

Oh, by the way, I just received my 150 dollar voucher from starhub... hee hee, I will go get a new handset and take vids =:p

And show them to some weaklings who struggle to do half ass dips with 2 plates and wat, talk big and upload that vid here. Heck two plates are far lighter than my last warm up set, 50 kg or those guys who struggle with an olympic bar loaded with one plate each side to do whatever lift and talk cock.

By the way, I received an infraction for my post.

But, did the guy who said I talk crap receive such thing?

The Admin of HWZ doing his job ? or turn a BLIND Eye ?

I don't care either way.

One day, when I am banned;

Here is my msn address, once again, wayne_mk@hotmail.com.

If you want to keep watching my upcoming vids and pics and share knowledge with me, or want to train with me, you can get me there.

galapogos

21-01-2009, 09:22 PM

By the way, I received an infraction for my post.

But, did the guy who said I talk crap receive such thing?

The Admin of HWZ doing his job ? or turn a BLIND Eye ?
You received an infraction because you insulted 4 people on this forum. In case you've forgotten again, let me remind you again:

Ignore the pricks, Jerry, Goi, Kebinu and Bryan.

If there was a way to give you 4 infractions, believe me, you would have gotten it. OTOH, none of the 4 people that you have insulted nor anyone else in this forum have resorted to insulting you back, before or after. Hence, there are no reasons why they should receive infractions.

If you cannot engage in proper dialogue and arguments like the rest of us, without resorting to childish name calling, then you will continue to receive infractions. Simple as that.

I don't care either way.
If you don't care either way, you would not be whining here. Obviously, you care, so please, don't put on an act.

kebinu

21-01-2009, 10:06 PM

And show them to some weaklings who struggle to do half ass dips with 2 plates and wat, talk big and upload that vid here. Heck two plates are far lighter than my last warm up set, 50 kg or those guys who struggle with an olympic bar loaded with one plate each side to do whatever lift and talk cock.

While I am a heavy training bodybuilder, I have always extoled the virtues of high reps and light loads many a time.

You are a heavy training bodybuilder, but the wealking is bigger than you.

IRONY. :s22:

i don't think you reply by "maturity of certain post" but you looked at the nick. Once again, this is a forum, if you don't want to share, don't treat the forum as your blog.:s8:

KenshinnHimura

22-01-2009, 05:05 AM

You are a heavy training bodybuilder, but the wealking is bigger than you.

IRONY. :s22:

i don't think you reply by "maturity of certain post" but you looked at the nick. Once again, this is a forum, if you don't want to share, don't treat the forum as your blog.:s8:

Which weakling here is bigger than I am ?

You ? Bryan? or who ?

By the way, someone who has seen both me and gixxer has said we are about the same size. You know if gixxer is small or not. He is shorter but a lot heavier.

If it is you that you are talking about, your body fat % is so high that you will be around 65 kg guy when you cut down till 7 % bf. You already look too skinny at this 71 kg, how will you look when you reach 65 kg ?

What about the guy who struggle with the weights I use to do warm up ? he has too weak of the torso as he only pump his arms. Other than his arms, no other parts are bigger than mine, in fact, smaller. Also he is fatter than I am.

I am not big, but I have only seen guys with bigger arms in the CF gyms, not guys with the rest of the body bigger.

Share? No one would be asking me anything here if I am not sharing.

I have no intention of having my own blog just like you do or someone will call me cockcroach wanna be whose blog makes me seem a wonderful trainer when that is not the truth or say this kind of thing to me " You look more miserable in your second pic ". Well, I do not want that type of humiliation, obviously. That is why, I have no plan of setting one up.

You must be too unhappy after being called the right name by me last time.

Now, are you happy that I replied a black listed guy? If you are happy, I am happy too. But, I am not gonna reply again as you are already happy.

I also am not here to argue with some kids who get on the keyboard to have an internet cat fight. If there is anyone who have questions, I will answer. If you guys don't like how I answer to them, suit urself and make nonsense posts.

There are more than one or two guys on HWZ who have seen me in person. I do not have to make up " I am close to this weight or which weight" or I am BIGGG or such. They also know how heavy I can lift, they have seen it with their own eyes.

Take care.

KenshinnHimura

22-01-2009, 05:23 AM

Someone was asking me some questions about weight plates. Anyone who wants to make enquiries, send your email here " ghdsin@pacific.net.sg ", the contact email address of a weider personnel.

kebinu

22-01-2009, 08:36 AM

You have good memory, you must know which "weakling" i'm referring to. I have never show any dip video so who do you think the "wealking" will be?

cummon, what thing can you do other than personal attacking and accusation?

First you said i am definitely lighter than 66kg, then you said my bf is so high that i will be xx kg after i reach xx bf%.
It's like your fat mama joke, changing content.

"Your calves are smaller than your guns", remember this 1?

I guess you only look at Bryan's skinny avatar? Take a look at his real size before commenting you are as big as who. You are still smaller than Bryan.

All of us state nothing but fact, if you still keep on your accusation and personal attacking, i'll cya with a new nick or never soon.

Bryan540

22-01-2009, 09:13 AM

Ya kenshin ish right..Sufian is big, and when he stand beside him and he ish as big than him means his bigger den us weakling..

I ish so sad...I only 60kg n bui bui.... Chiu pwned me....I will train hard and will refer to ur articles to be as big as chiu...

Thanks Kenshin.... U inspired me to be huge and strong

galapogos

22-01-2009, 10:27 AM

By the way, someone who has seen both me and gixxer has said we are about the same size. You know if gixxer is small or not. He is shorter but a lot heavier.
Wow, that's such an accurate depiction, except sorry but I heard a different story, that isn't to your favor. I guess the guy who told you that was trying to make you feel better :s8:

Someone once told me I looked like Aaron Kwok from a certain angle too, but I'm not that BHB to actually believe it as a fact :s8:

unfinished07

22-01-2009, 01:39 PM

I wanna see when u hold a public seminar, it will be real fun...A participant ask u quest opposing ur teachings and u reply: "SHutup, ur calves are smaller den ur guns"

Another participant ask another opposing question : " u just ignore him and call him a prick.." hahaha

maybe he likes the advertisement of the radio station last time where the guy chooses to hear only the pleasant.....the rest are all filtered out and ignored.

gixxer07

22-01-2009, 02:51 PM

Bryan540

22-01-2009, 03:35 PM

maybe he likes the advertisement of the radio station last time where the guy chooses to hear only the pleasant.....the rest are all filtered out and ignored.
U not scared he blacklist u ar???

Bryan540

22-01-2009, 03:36 PM

unfinished07

22-01-2009, 05:15 PM

U not scared he blacklist u ar???

maybe i'm already being added into his ignore list.

KenshinnHimura

22-01-2009, 05:42 PM

haiya... leave me out of this please. Whoever say that i am big is obviously either blind or not very truthful. Yes, I want to be a big muscular guy someday. But, that very goal is still very, very far away from reality.

Lets all stop our quarreling and carry on training, and hope that one day our personal goals become a reality.

haha, relax. I was not trying to drag you in. Heck, even the pal who wanted to talk for me on here was stopped bcos I did not want anyone to get involved in this crappy fight bcos of me.

The only reason I mentioned you is bcos they probably have seen you in person though they have never seen me, that is why I was saying my size is about the same as you according to the pal who has seen both you and me.

He did not say you are big though. But, I say that,,, probably I am blind and not truthful.

ElephantMan

22-01-2009, 05:50 PM

haha, relax. I was not trying to drag you in. Heck, even the pal who wanted to talk for me on here was stopped bcos I did not want anyone to get involved in this crappy fight bcos of me.

The only reason I mentioned you is bcos they probably have seen you in person though they have never seen me, that is why I was saying my size is about the same as you according to the pal who has seen both you and me.

He did not say you are big though. But, I say that,,, probably I am blind and not truthful.

HI thought u regularly appear for strongman training with benz 80 at hong lim park?

6th feb ur turning up right?

KenshinnHimura

22-01-2009, 06:04 PM

HI thought u regularly appear for strongman training with benz 80 at hong lim park?

6th feb ur turning up right?

I not strong enough to join Ben's group.

I may appear regularly at a PUB not a PARK, haha.

6th Feb, I on morning shift... the shift I hate most. I will knock off at 3 something pm. Sorry, can't make it.

Here are the dates and times I would be able to join.

3rd Feb * whole day *

8th Feb * whole day *

9th to 12th * 11 am till 1 *

13th Feb * whole day *

So, you going there on 6 th ?

ElephantMan

22-01-2009, 06:23 PM

I not strong enough to join Ben's group.

I may appear regularly at a PUB not a PARK, haha.

6th Feb, I on morning shift... the shift I hate most. I will knock off at 3 something pm. Sorry, can't make it.

Here are the dates and times I would be able to join.

3rd Feb * whole day *

8th Feb * whole day *

9th to 12th * 11 am till 1 *

13th Feb * whole day *

So, you going there on 6 th ?

Yeah that's when there will be the tire flipping thing and also the weighted pull ups.

I'm surprised u actually chiong, even drink seeing how much u value fitness :) I hope u dun smoke.

KenshinnHimura

22-01-2009, 06:40 PM

Yeah that's when there will be the tire flipping thing and also the weighted pull ups.

I'm surprised u actually chiong, even drink seeing how much u value fitness :) I hope u dun smoke.

If I flip tyre, I will get flipped instead.

haha, I like hard liquor and hate beer.

But, bcos I value fitness and hard earned money, I ditched hard liquor ( well, I will drink if it is free, lol ) and drink beer with friends.

Used to drink till I get really drunk last time when I hit the bar or pub or whatever you call it and became one of the horny dogs bcos of elevated LH and suppressed testo.

Now, I only drink a max of one and a half jar when I go there. Well, I go there to relax, enjoy the live band and sit with some hot chicks.

Used to smoke two sticks a day when I started training at home about 2 years ago or so.

Now, no more smoking. Feel depressed and dizzy when I smoke.

nakorius

22-01-2009, 07:56 PM

*stretches and yawns*

Ah... the drama.

Well for a start, Kenshin, I think you owe them an apology. While their views might differ from you and argue with you over your views, they have never insulted you or called you names.

So for all it's worth, do apologize.

BE A MAN! :D

BenZ_80

22-01-2009, 08:00 PM

Jealousy is earned,period.:)

Bryan540

22-01-2009, 08:06 PM

Jealousy is earned,period.:)
tts quite true...I am jealous of his nice physiques....I also jealous of the skills u possess to chase after gals...ur great formula and love poem skills....if only i am like both of u...:(

BenZ_80

22-01-2009, 08:07 PM

*Ben tries very hard to stifle his sniggers*

KenshinnHimura

23-01-2009, 05:35 AM

*Ben tries very hard to stifle his sniggers*

So, Bro, you set the tire flips and weighted pull up dates on 31st of Jan and 06th of Feb ??

KenshinnHimura

23-01-2009, 05:59 AM

OKay so what u mean is to use less reps with each subsequent set if u cannot lift the same reps as the earlier sets.

Oh, did not see this, ElephantMan.

Lets say you are aiming to lift 6 sets of 5 reps today.

You estimate the load you would be able to lift for 5-6 reps and start lifting it.

First set , you are fine with 5 reps.

Second, way to go as well.

Third set, you try harder this time to complete 5 reps. So, you know how hard you just pushed and can tell if you will be able to finish 5 reps in the next set. But, lets try and see to make sure.

Fourth set, your fourth REP now is harder than the one in the previous set and you know for sure you will reach failure once you push another rep. If you push and struggle complete the next one, the 5th rep, that will screw up your CNS for the remaining 2 sets.

This is what I know and also have experienced many times before that if you reach failure on a set and you won't be able to do as many reps or heavy as you could in your subsequent sets.

You see, now, you have done 5 reps, 5 reps, 5 reps. If you try doing 5 reps for the next set knowing that you will surely reach failure and will struggle to push past this rep,,, then,, you will find yourself doing really low reps for the next two sets.

I recommend you stop at the 4th Rep when you have that feeling.

Of course, in the last set, you can reach failure.

Even then, is it necessary to reach failure in the last one or two sets ?

Depends.

Normally, you will try to beat your previous workout.

Lets say you did the same in the previous workout and you want to beat it. You don't want to reach failure as well. Fine, rest just a bit after your last set and add one set of 1 or 2 reps.

Reaching failure on exercises that are not taxing on CNS is, normally, ok. But that is not a good idea to do squats, deadlifts and such to failure. Of course not smith machine squats or such as they are not really demanding.

This is just an example. Just one of the many ways of beating previous workout. Which way you should use depend on what you are training for, your frequency of training and the degree to which your body has been rested as well as how challenging your next workout would be and how much of rest you are going to have.

jerry.mobbs

23-01-2009, 07:39 AM

Be it 5 sets of 5 reps or whatever, after using that for 4-5 weeks, you will see little or no results, strength gain wise, size gain wise.

.

Kenshinn,

This is actually a serious question.

Can you explain why your above statement is true, and Bill Starr, Rippetoe etc are all wrong?

Thanks

Jerry

KenshinnHimura

23-01-2009, 08:27 AM

Guys, instead of 4 International brand green color ones, I ordered 4 plates of Marcy brand black color ones.

They look cool and IB hammertone color ones are ugly.. haha...

Will receive the 135 kg weight set ( 115 kg IB plates, a 17" Olympic bar and two spring collars, adjustable bench, 4 additional 20 kg Marcy plates ) from weider and a power rack from NP.

Weider will include two 5 kg Marcy plates for 40 sg dollars. Well, a pal wants two 1.5 kgs and two 5 kgs...

But, Weider has discontinued IB plates and now have started a new line, Marcy plates.

Marcy plates do not have 1.25 kg, 2.5 kg plates. They have only 5 kg and above.

I will sell back two 1.25 kg plates to this pal if he wants.

I currently have a total of 4 pcs of 1.25 and 4 pcs of 2.5.

If I let go two 1.25 to this peep, I will be left with one more pair of 1.25 kgs.

I can sell back this left over pair of 1.25 and one pair of 2.5 kgs if anyone wants. Won't charge higher than market price. Obviously, I have not even received them, so they are new.

They are for use on O bar.

The rack I ordered is the ZANFIT one on NP. It has one yr warranty only. Smaller than Powerline and Weider racks, but for my size, should be ok. Anyone wants to check it out and see if it is too small for you or whatever, can come over to my place and try.

I should be able to do different types of deadlifts, free weight leg exercises, including Clean Pulls, bench press, chin ups, pull ups, sternum pull downs, cable rows, calf raises, shruggs, The Hulk 2 and probably The Hulk 1 as well. Long time never perform number 1 as it is not possible to balance the weights while holding the bar at the centre. I plan to try using two rubber bands to solve that problem. Lets see how it goes.

Will take a vid of the equipments and upload. I am thinking of laying cartons to protect the floor... I don't want the rubber ones from NP.