1’s teo chew nang

This is the first time I wanna talk about gym… (kanneneh, very boring topic one ok!!)

I started to go gym when I was in university, first year, second semester.. You know lar, that time I never study one, so sometimes very boring in the afternoon, and, I saw there’s actually a gym just opposite my house, a traditional gym la, not those famous fitness center like fitness flirt, califucnia fitness, celebritney fitness etc etc.. My gym actually no gal to see one, all guys, wanna see a gal come up oso hard, all indian, chinese and malay guys, big or small oso got, or I should say.. it’s more ‘hardcore’ one of compare to those aircon fitness center..

Okay, today I not going to talk about the gym lar, lets talk about how I train since almost 4 years ago..

I always intro frens to join my gym, I think I at least introduced 5 frens to join (but still no discount for me.. macheebye)… some of them say they got big tummy, wanna cut the tummy and tone up abit their body (tone up is lie one ok? u’r thinking of getting bigger abit!!!), some say they too skinny, wanna gain a bit weight so can look better (wanna wear body fit just say lar!!)

Here are some tips and experience to share, for those who interested to start.. of course, it’s better that you consult the gym/fitness instructor in your gym… the following are just my own opinion and experience..

Before you start, please identify the 6 bodyparts for your body:
1) chest
2) shoulder
3) legs
4) back (so called the wing)
5) triceps
6) biceps
+ abs (stomach)

Beginner (1-2 months):
- workout for all 6 bodyparts everytime (3 days per week)
- each bodypart 2 exercises
- each exercise 10-15 reps
For example,
train chest - flat bench press + incline bench press
shoulder - shoulder press + side lateral
legs - squat + leg extension
back - machine pull down (front & back)
triceps - push down + lying extension
biceps - barbell curl + dumbbell curl

Intermediate (2-4 months)
- workout for 3 bodyparts everytime (3-4 days per week)
- each bodypart train 3-4 exercises
- each exercise 10 reps
For example:
train chest - flat bench press + incline bench press + flyes + pullover
shoulder - shoulder barbell press (front and back) + side lateral + upright row
legs - squat + leg extension + leg curl + calf raise
back - machine pull down (front & back) + bendover + seated row + 1 arm row
triceps - push down + lying extension + rope push down + dumbbell extension
biceps - barbell curl + dumbbell curl + concentration curl + preacher curl

Advanced (4 months +)
- workout for 2 bodyparts everytime (3, 4 days or above per week)
- each bodypart 4 exercises
- each exercise 6-10 reps
- lift more heavy weight

How about warming up b4 gym? stretching is a MUST, to avoid injury. You can also do some cardio like cycling first.. or for now, I am doing chin up and dips as my warm up exercise..

If your goal is not into bodybuilder, u can stay in intermediate or advanced, just do more reps, proper and correct pose (dun swing or cheat so much), and using a suitable/appropriate weight which can let you grow..

Some ppl say if you wan ur chest big, train chest enough, concentrate on it.. hmm.. it’s not the correct way (You think you’re Jay Cutler ah?).

I strongly encourage you to train all 6 bodyparts instead of training 1 bodypart (any bodypart), it’s no point for you to concentrate in 1 bodypart if you don’t have the ‘base’.. (chest alone looks big isn’t look nice one lar.. it will become imbalance if u compare to your other bodyparts)..

Furthermore, if you only train 1 bodypart, how u going to train? how heavy u do in your bench press? how many exercises u could train for your chest? does your chest feel pain in the next day? if yes, how many days it takes to recover? if it takes 2, 3 days to recover, how many days u go to gym in a week then?

I see some newbies, first day to gym and they will say “aiyo, I dun wan big big la, big big so ugly, I dun wan train heavy heavy and become big big, I wan fit fit that type” … LU KI LAN ok?! I give u 1 year u oso cannot get big ok? many ppl have a wrong perception (especially gals) - simply play gym and u will get big like wad u see in the contest/media, this is not true.

I see many ppls workouts in the gym for 10 years, they still not big. It really depends how you eat, how u train, how’s ur body type, hows your lifestyle, your effort… your determination.. etc..

Gym and fitness is about long term effort.. you train… you grow… you cut… and you need to maintain it.. if you can’t do exercise for at least 30 mins - 1 hour a day, 3 times a week.. just forget about having a great body.