Korean Job Discussion Forums

[Qinella]

While you're on the topic, can you tell me the best way to build lower chest without any weights? I can't stand going to the gym, it's just ultra boring for me, so I work out at home. The only part of my body I'm unhappy with is my lower pecs because they aren't completely firm, so should I be concentrating more on incline pushups, or would standard pushups be best?

[Demonicat]

Inclines hit the upper chest, Straights focus on the middle and lower. I'd try diamond (also called marine) pushups to really blast it.Simply bring your hands together and make a diamond with your thumbs and forefingers. Its bitchin'. Do them to failure, wait a minute, do it again, repeat for 4 or five sets. Do this 3 or 4 times a week. Enjoy.

[TheUrbanMyth]

You should not workout when you are sick. A light cold (maybe). Flu or more serious sickness no. Working out lowers your immune system at the very time it needs to be boosted. This in turn allows the virus to gain a firmer hold on your body. This in turn could lead to long-term impairment of your immune system. Not a good idea.

[TheUrbanMyth]

[Demonicat]

I'm not so sure myth. The concept that there is no upper or lower chest kinda goes against the entire theory of modern bodybuilding. Further, if this was true how could one explain the high develkopment of the lower pectoral region in trainees who focus on flat or decline bench presses V. trainees who focus upon the upper pectoral region.

[Captain Corea]

[Captain Corea]

As per the upper chest argument: this went on for quite some time in the "ESL Fitness challenge thread" back in 2004 (man, that was a great thread). Anyways, I draw your attention to this photo for proof of the "great divide"




And here is one of me from quite some time ago. I told you Demonicat, that I used to be into training.

[Demonicat]

my captain, my captain...lookin' good!

[Freezer Burn]

Cool thread,
Im 71 kgs, and I want to get to 75-76kgs I have a goal of 10 months to so, but if i can do it faster I will try. when I left China last year I wasnt working out and I dropped to 61 kgs, I used to be really small, I put on 9 kgs in six months.

I workout 4 times a week, mostly upper body i.e incline, bench, flyes as well as lat pulldown, row, hammer curls etc all the groups.

my question is, I usually lift to about 8-10 or 12 when It feels good I want to make the most of every workout, to do this do I have to lift more each time or just keep slogging away at what Im doing, changing the exercises every month.

Also with diet, I checked out bodybuilding.com for protein powders, cheap stuff but the delivery kills is there any cheaper options.

any advise you give will be appreciated

[Demonicat]

While consistency is good (go at the same times every week), intensity is the key. One of the key works of bodybuilding (or simply body shaping) is progressive resistance-i.e. in order to keep growing (bigger, stronger, or leaner) one needs to continually increase the workload. Concievably this could be done by increasing time spent, or by icreasing weight. In reality, increasing time spent leads to a decrease in good form (and therefore injuries and slowed growth) as well the always present spectre of overtraining. Therefore, increasing weight moved is the way to go (yes there are other highly advanced ways of intensity increasement-static strip, partial reps, forced negatives, i.e.- but they are way out of the league of a beginner).
Recognizing that one has to increase the weight, the question becomes: how? The traditional golden rule of thumb was once one could complete all reps of all sets with relative ease, then one was ready to increase weight by 5-10%. Try this out and I'm sure you'll be sucessful.

As far as bb.com goes, if all one is buying is whey protein, then your are better off visiting the import market at Namdaemun (hours are 10-6M-F) and looking around. Recently (May) I saw a 2K tub of prolab for 40.000W- which wasn't bad- just make sure to check the expiration dates which are clearly printed. If, however, anything else is needed, bb.com can end up cheaper even after shipping. With the exception of namdaemuns prolab (which is subject to availability) Korea tends to be outrageously priced (Korean made whey sold at bodybuilding shops go for 100.000-150.000 per 2K.).

One thing to make a note of: In this (what is becoming) column, I have made constant mentions of the importance of a high-protein diet. There are two VERY important things that I have failed to mention: water and multivitamins. Every day try to take in AT LEAST 4 litres of water, it aids in muscle growth, health, and fat loss. In fact, some have gone as far as to label water the miracle weight loss substance that so many people crave. My second note is to make sure and include a multivitamin. Good ones can be found at most pharmacies in Korea (Atomix seemed ok). I, personally like Animal Pak by universal nutrition (www.bodybuilding.com). The bottom line is that as peripetic teachers/dieters/bodybuilders our diets can be less than perfect- and a proper multi will help correct any defiencies.

[Captain Corea]

one point I'd like to add to what Demonicat has said..

[Demonicat]

Damn! Good call, cap'n! Besides the obvious size and numerical differential of the legs to the arms (example BIceps Vs QUADriceps), working legs also has a host a hormonal trigger bonuses. Heavy leg work releases a natural flood of testosterone and growth hormone thoughout the body. This supercharges both the metabolic (fat burning) and anabolic (muscle building rates). Don't let it go! Devote one day to legs. If you need advice on how to work them, just ask.

[TheUrbanMyth]

[Freezer Burn]

Ask

I dont have chicken legs, but they are weak when I get on any machine for them, so I dont do it

but always wanted to get into it.

[TheUrbanMyth]