KwayChup's Beginner Log! [Help!]

[bodybuildingidiot]

I do not agree with the use of higher reps, especially for beginners. Without supervision, form tends to break down very quickly while in a fatigued state. The set will probably end up being counter productive towards the end, so you might as well not do those lousy reps (that only reinforce bad technique) and save the energy to do the first 5 reps of the set properly.

But I think beginner needs to use high reps to get familiar with form first before switching to low reps when they are very confident to do with proper form. Heavy weight 5 reps is dangerous to beginners when they are not familiar with proper form. Unless you mean light weight at 5 reps?

 

[ROCKET LAUNCHER]

light weights at 5 reps don't serve any purpose

 

[KwayChup]

light weights at 5 reps don't serve any purpose

Guys, how should my diet be? I'm always eating out as my family doesn't cook so I had chicken rice (breast meat and add meat) and braised egg without the egg yolk

 

[derrickgyn]

But I think beginner needs to use high reps to get familiar with form first before switching to low reps when they are very confident to do with proper form. Heavy weight 5 reps is dangerous to beginners when they are not familiar with proper form. Unless you mean light weight at 5 reps?

5 reps with a 8rm is very doable. High reps don't build good technique imo, because the weight used will be too light. You can't develop a "groove" by using light weights that you can easily muscle out of if your form isn't perfect.

And 5reps is not dangerous...provided technique is correct. You terminate the set 1-2 reps away from technical failure.

 

[derrickgyn]

Guys, how should my diet be? I'm always eating out as my family doesn't cook so I had chicken rice (breast meat and add meat) and braised egg without the egg yolk

Chicken rice is high in calories (which you do not need at this point in time). Opt for normal white rice. Hell I would just eat maybe 1 drumstick + 1 breast. Egg yolks are okay.

 

[KwayChup]

Chicken rice is high in calories (which you do not need at this point in time). Opt for normal white rice. Hell I would just eat maybe 1 drumstick + 1 breast. Egg yolks are okay.

Oh damn didn't knew that thought it was okay

 

[ROCKET LAUNCHER]

if I had to give any advice -which at best can be dubious- i'd recommend a program structured around the main compound lifts. 3x a week, or 4x if you're srs and want gains and are willing to squat 2x a week

as long as you can see improvements in the big lifts, just throw in any number of isolation exercises for as much volume/intensity you want

 

[bodybuildingidiot]

5 reps with a 8rm is very doable. High reps don't build good technique imo, because the weight used will be too light. You can't develop a "groove" by using light weights that you can easily muscle out of if your form isn't perfect.

And 5reps is not dangerous...provided technique is correct. You terminate the set 1-2 reps away from technical failure.

Ah yes, I mean that. I thought you mean 5 reps with a 5rm.

 

[KwayChup]

if I had to give any advice -which at best can be dubious- i'd recommend a program structured around the main compound lifts. 3x a week, or 4x if you're srs and want gains and are willing to squat 2x a week

as long as you can see improvements in the big lifts, just throw in any number of isolation exercises for as much volume/intensity you want

sure you can recommand me a program or something! i would appreciate it very much! btw whats rm means?

 

[bodybuildingidiot]

sure you can recommand me a program or something! i would appreciate it very much! btw whats rm means?

rm means reps max. You lift weight that you can do up to 5 reps = 5 rm.

 

[KwayChup]

rm means reps max. You lift weight that you can do up to 5 reps = 5 rm.

i see.. okay,so can i continue with my log on top? then i would change it maybe after 2 mths?

 

[bodybuildingidiot]

i see.. okay,so can i continue with my log on top? then i would change it maybe after 2 mths?

Well, derrick and rocket launcher suggest you to stick with compound movements. So I guess you need to find full body program with all compound movements.

 

[CallmeZen]

read the stickies...

 

[stoneblackdragon]

Ice Cream fitness 5x5, start empty bar

 

[soteyh]

read the stickies...

this

you'll save yourself lots of time if you just spent fifteen minutes to read the stickies. all you questions on this post are answered in a lot of detail there

 

[KwayChup]

this

you'll save yourself lots of time if you just spent fifteen minutes to read the stickies. all you questions on this post are answered in a lot of detail there

yeah okay sure sorry

 

[KwayChup]

Guys i'm not away,i'm just recovering from DOMS its so painful that it affects my daily lifestyle so maybe i would hit the gym again on wednesday! Been eating Non-fat yogurt with kiwi's and grapes. Drinking plain water and feeling so much better as compared to eating fast food

 

[ROCKET LAUNCHER]

the day will come in the future when you don't get your DOMs and feel like you cheated yourself in the gym

 

[frostbyte88]

DOMs isnt a good indicator of a workout that works though. Very soon, your body will adapt to the movement and you wont be feeling DOMs again until you use a new movement. But as long as youre increasing the weight per session or per week, you are still progressing and forcing change.

 

[Chipster_wes]

I used to go to gym for like thrice a week to train my lats,chest,biceps and tri. Sometimes,maybe even legs (don't really do that because i'm a basketball player and it seems okay the way it is now).

But however after going for like 4-5mths,i realized that there is not much changes (sigh),so hard to burn off my belly fat T_T. Maybe i'm doing it wrong or so. However,i have read this forum and decided to give it a go again,this time i need help from you guys to give me a training log. A beginner ones will do before i proceed on to the advanced ones.

I'm not taking any supplements at all,maybe thats the reason why it isn't show and improvement. So i'm around 1.8m and 75KG.

My objectives :
Burn off belly fats before training for abs.
Chest training to be firm,don't have to be those big guys.
Looking leaner.

If i had missed out anything,kindly tell me!

Guys start the ball rolling!

If there's one thing I learnt from experimenting and experience : You can never out-exercise your diet. You want abs, you gotta control your diet.