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(08-04-2011, 06:50 PM)Classicz Wrote: [ -> ]Those are some great results!
Mind letting me know your work-out plan?

Look at the post above yours ;p.

Well, new picture, this time to show you guys what I'm using.

This dumbbell haha.

(08-10-2011, 02:59 PM)Rediation Wrote: [ -> ]Well, new picture, this time to show you guys what I'm using.

This dumbbell haha.

You have to work on your shoulders a bit more, also try leaning forward a bit more when you curl, it's only your upper bicep that looks like it's doing the work

(08-10-2011, 04:24 PM)Ace Wrote: [ -> ]You have to work on your shoulders a bit more, also try leaning forward a bit more when you curl, it's only your upper bicep that looks like it's doing the work

Thanks!
Looking for more tips like this!

I'll try to do what you suggested, thanks again ;).

Also, make sure you're not just "dropping" the weight after each rep, make the motion continuous. Slow 3-5 seconds up, 2 seconds to lower, but at the top of each raise and at the bottom of each lower in your reps, if you're at the bottom position start moving up immediately, and vice versa, don't take that rest before powering out in your next rep. Continuous motion will make it harder for you which makes the reps more efficient. Make sure your elbow is locked at your side to when you do it. I've seen some people try to jerk the weights with their shoulders somehow to get it up on the last rep, don't do that. Instead, either get someone else to lightly assist you in doing the last rep by placing a finger below the weight helping you lift it JUST enough so that you can barely raise it. This will maximize your motion but also ensure that you are doing most of the work. If you can't get someone else, then instead hold the weight up, and lower the weight as slow as you can, this will keep the tension for your muscles to work, but also keeps the motion, just in reverse though.

You can do the same with pull ups. If you can't do another rep, jump up to the top and slowly let yourself down. It keeps the motion so that all of your muscles that have to work to pull yourself up are working in reverse order, but you're still getting the benefit of a pull up, on a minor scale.

Ace, thanks a lot.
You are really helping me out since really, I try to look at instructional video's but they aren't as clear as you describe it.

You got any thoughts on how many reps / sets to do?

Wow lol
Maybe I should do this. It seems like you had a mind set and didn'r let it go.
Kutos

Awesome progress... motivated me to pick up my dumbells for like a minute.. lol I got lazy so my progress disappeared.

(08-10-2011, 06:21 PM)Rediation Wrote: [ -> ]Ace, thanks a lot.
You are really helping me out since really, I try to look at instructional video's but they aren't as clear as you describe it.

You got any thoughts on how many reps / sets to do?

It should be in between 8-12 as a guideline for power, and more than that for cardio, since power is more high intensive. You should max out at around 8-10 reps before you can't do any more.

If you can do more than 12 then consider adjusting to a higher weight. I've judged myself with about 10 as my max, it's in between that guideline that i've went by for a while, and it works for me.

Hard work pays off, never give up