- Why you no listen to me? You're killing yourself and your family slowly. 1

Every time I walk into some local restaurants in Hong Kong such as Cafe de CXXal, FaXXXood, MXXXms, etc, they would have these big posters on the wall promoting their hotpots during winter time. Hotpot is good and I love them. However, on those posters, there are always these few words in Cantonese - 美國穀飼牛 (US Grain Fed Beef). These restaurants are smart enough to make these words powerful marketing tool to attract uneducated customers and they obviously succeeded making millions of dollars.

Check out the words on the right hand side highlighted in  Red - US Grain Fed  Beef

People without much knowledge about the food supply nowadays would think this is the shit because these beef products are affordable and they actually taste pretty decent. However, in fucking reality, this shit literally is the real shit. Let me tell you some facts about the food supply nowadays. The food industry doesn't want you to know the truth because if you knew, you wouldn't eat. Most food you are eating doesn't come out from a farm but a factory full of chemicals and pollution. These food factories are owned by some (actually a few) multinational companies who don't care about your health or our environment, well they actually don't give a fuck about anything but money or profit.

When you go into the supermarket and you see all the varieties of food products that you can buy, this is only an illusion. I could confidently say that 90% of our food come from the same few places and only a few crops are involved (e.g. corn, soy beans). If you don't believe it, just go into a supermarket and pick up some food and check the ingredients labels. High Fructose Corn Syrup, Ascorbic Acid, Fructose, Vanilla Extract, Baking Powder, Sucrose, Calcium Stearate, Maltodextrin, Gluten, Citrus Cloud Emulsion, etc are all made from CORN. Corn is also the main components of the feeding ingredients to animals because they are so cheap. This is why we always see the holy grain fed beef nowadays. Sadly, most people think grain fed beef is like the God of beef and have to make a big deal of it by highlighting the words on a fucking poster. The funny part is customers would without thinking, go into these restaurants and have this hotpot because US grain fed beef is highlighted and they think it must be fucking good. So when next time these restaurants promote half lb fucking shit hotpot and they highlight the word "shit" in red, people would also think that shit is good too. Wake up!

"THE FUCKING THING I FUCKING LIKE 

MOST IN THE FUCKING ENGLISH 

LANGUAGE IS THAT YOU CAN FUCKING

PUT THE FUCKING WORD “FUCKING” 

EVERY FUCKING PLACE YOU FUCKING

WANT AND THE FUCKING SENTENCE 

WILL STILL MAKE EVERY FUCKING SENSE."

The stomachs of cows are not designed to digest corn (grain). They are designed to digest GRASS. But why? Why do the "farmers" feed grain to the cows but not grass? That is what they call Economy. Corn is extremely cheap and they can make the cows grow in a faster rate but this is not the end of the story. When you feed corn to cows, E.coli (大腸桿菌) which is a very common bug evolves and becomes a more powerful and harmful deadly bug which we call it E.Coli O157:N7. This new type of E.Coli didn't only kill numerous of people but also spread to other kinds of food. And don't forget, these cows are routinely given antibiotics and hormones such as Bovine Growth Hormone rBGH for more milk production, ever heard of Mad Cow Disease? The animals in the factories are merely a product, all these drugs and "supplements" are employed just to make the operation more profitable. By the way I still haven't mentioned the corn the cows eating are not natural. They are all genetically modified food. This is what multinational companies call innovation while actually killing literally every bit of our environment. And yes, we eat genetically modified (GM) food everyday. These companies don't give a damn on our health and by consuming their products, we are actually supporting them indirectly while putting our own health in danger. It doesn't make much sense.

Taking a nap, maybe?

Cow treated with rBGH lead to deformation. Just sad.

Antibiotics on Animals"To combat mastitis and other diseases, cows and other farmed animals are given regular doses of antibiotics as a preventive measure. If a single animal in a herd or a flock is diagnosed with an illness, the entire herd receives the medication, usually mixed in with the animals’ feed or water, because it would be too expensive to diagnose and treat only certain individuals.Another concern is “subtherapeutic” doses of antibiotics that are given to the animals to cause weight gain. Although it is not clear why small doses of antibiotics cause animals to gain weight and the practice has been banned in the European Union and Canada, it is legal in the United States.All of this means that healthy cows are being given antibiotics when they don’t need them, which leads to another health risk.Excessive antibiotics are a concern because they cause the spread of antibiotic-resistant strains of bacteria. Because antibiotics will kill off most of the bacteria, the drugs leave behind resistant individuals, which then reproduce more rapidly without competition from other bacteria. These bacteria then spread throughout the farm and/or spread to people who come into contact with the animals or the animal products. This is not an idle fear. Antibiotic-resistant strains of salmonella have already been found in animal products in the human food supply." (Why are factory farmed animals given antibiotics and hormones such as rBGH?, Doris Lin, Animal Rights Guide) AWESOME!

Not sure if you have heard of Monsanto, since Natural Society has awarded Monsanto the Worst Company of 2011 award for its ongoing work to threaten human health and the environment, I will tell you briefly more how fucked up the world has become. Monsanto currently responsible for 90% of all GM seed on the planet, the company is also the leader in developing GM seeds and the resulting crops worldwide. Yes, most of our original food source comes from this biotechnology giant. Monsanto is not only the leader of GM seed but also the leader of herbicide glyphosate. The main herbicide brand name is Roundup. "Monsanto also produces Asgrow, DEKALB, Deltapine, and Seminis seeds. Other products have included Agent Orange, the now ubiquitous PCB, DDT, Recombinant Bovine Growth Hormone (rBGH) and Aspartame." (Monsanto, sourcewatch.org). I am really glad to hear that most of our food sources are linked with all these poisons, chemicals and shit and we have not much choice but to eat them. Just simply brilliant. 

When you enter Monsanto's official website, you can see all these fancy seeds names, SMARTSTAX' Corn, VT Double Pro' Corn, and also VT Triple Pro Corn, Roundup Ready 2 Yield' Soybeans, Bollgard II with Roundup Ready Flex Cotton and more. When I was a kid, soybean seed were called er.... soybean seed. The question is why do we have all these GM seeds around the Globe now. Thanks to Monsanto and its herbicide, Roundup. Roundup is used to kill unwanted plants and known as weedkiller, so in order for the crops to resist the application of this poison, the company needed to a solution - GM seeds. Anything unnatural is unhealthy because consumers like us would never know the truth behind it, we would never know what chemicals are involved or the manufacture process. These GM seeds obviously are damaging our health and environment in a very serious way but Monsanto is powerful enough to cover every fucking ugly fact.  I mean quite a lot of the people in the FDA right now have worked for Monsanto before. 

 - Nice Revolving Door -

What are "some" of the risks of GM food? (Based on real facts and research)

• Eosinophilia Myalgia Syndrome (EMS) - an incurable flu-like neurological condition killed 37 people and over 1500 where reported serious illness in late 1980's. It is believed to have been caused by a GM version of a supplement L-tryptophan. 
• Soy allergies skyrocketed by 50%, soon after GM soy was introduced.
• Even though scientists warned that injection of rBGH into dairy cows could result an increase of the hormones IGF-1 (we are talking about an increase of up to 1000% here and IGF-1 is a very potent chemical hormone that has been linked to 2.5 to 4 times higher risk of human colorectal and breast cancer),  FDA still approved Monsanto's genetically modified rBGH. No surprise here.
• Cows injected with hormones are prone to infections. "Farmers" will often need to use more antibiotics which may eventually end up in our dairy products. Milk isn't as healthy as you think. They are actually disgusting.
• Superweeds - weeds that are Roundup/herbicide resistance largely because of repeated exposure.
• Increased food allergies -  The loss of biodiversity in our food supply has grown in parallel with the increase in food allergies. This can be explained as follows. The human body is not a machine-like "something" that can be fed assembly line, carbon copy foods. We eat for nourishment and vitality. What is alive interacts or changes with its environment. Unnatural sameness - required for patenting of genetic foods - are "dead" qualities. (50 Harmful Effects of GM Foods, Nathan Batalion, ND).
• Birth Defects and Shorter Life Spans - "...The experience of actual GM-fed experimental animals is scary. When GM soy was fed to female rats, most of their babies died within three weeks—compared to a 10% death rate among the control group fed natural soy. The GM-fed babies were also smaller, and later had problems getting pregnant.When male rats were fed GM soy, their testicles actually changed color—from the normal pink to dark blue. Mice fed GM soy had altered young sperm. Even the embryos of GM fed parent mice had significant changes in their DNA. Mice fed GM corn in an Austrian government study had fewer babies, which were also smaller than normal.
  Reproductive problems also plague livestock. Investigations in the state of Haryana, India revealed that most buffalo that ate GM cottonseed had complications such as premature deliveries, abortions, infertility, and prolapsed uteruses. Many calves died. In the US, about two dozen farmers reported thousands of pigs became sterile after consuming certain GM corn varieties. Some had false pregnancies; others gave birth to bags of water. Cows and bulls also became infertile when fed the same corn. In the US population, the incidence of low birth weight babies, infertility, and infant mortality are all escalating..."(Genetically Modified Foods Pose Huge Health Risk, Institute for Responsible Technology, May 22nd, 2009)
• Disappearing of bees? Some GM crops produce the natural insecticide Bacillus Thuringiensis (BT) toxin, which has been hypothesised to affect bees.
• Food nutrition - Study has shown that GM foods have lower levels of important nutrients and also an increase of estrogen levels (high amounts of estrogen could result in breast cancer). 
• These biotechnology companies claim that there aim is to HELP the environment, but in the reality they are destroying the whole world in a rate that you can't imagine. Ever heard of terminator trees? These are herbicide-resistance trees that can spread toxic chemicals to kill insects, destroying the wholesale ecology of forest life. 
• Less natural, healthy soil to grow natural food worldwide. Organic farming losing its purity.
• Decline and destruction of self-sufficient family farms.
• Losing of natural pesticides.

These are only a few risks GM food and companies like Monsanto have brought to our world and yes, you are eating them everyday and you really should stop. Just remember you are the one who is paying these companies to consume their mutated food and when one day you get really sick because of their food products, not a single fuck will be given by them I promise.  In the next installment of this series, I will talk about the nutritional side on both grain fed and grass fed beef and probably more facts about the world food supply and hopefully I could cover the solution too. 

you aren't eating that, are you?

Sources:

Le monde selon Monsanto, Marie-Monique Robin, 2008

Food, Inc.,  Michael Pollan, Eric Schlosser and Richard Lobb, 2008

Monsanto Wins Worst Worst Company of 2011, Care2.com, Michelle Schoffro Cook, Feb 2012

Monsanto, www.monsanto.com

Monsanto, Wikipedia

Monsanto, Sourcewatch.org

The Health Risks of GM Foods: Summary and Debate, Seeds of Deception

Roundup(herbicide), Wikipedia

50 Harmful Effects of Genetically Modified Foods, Nathan Batalion, ND

Latest GMO Research: Decreased Fertility, Immunological Alterations and Allergies, Dr Gregory Damato PhD. W.A., Nov 2008

Potential health hazards of Genetically Engineered Foods, Stephen Lendman, Feb 2008

- Dear Truth

This post is dedicated to the most recent comment by a person called himself/herself Truth and I hope everyone can read this. I have been expecting comments like this but it's a bit quick this time. Here's what he wrote:

"Not even a 4 plate deadlift (Yea, Mr Intermediate and advanced) and after reading online and taking everything off the internet you suddenly can be just as cool as all the experts out there and do daily rants (And not to mention how common it is to excessivley discussing and ranting about training nowdays). You sound real hardcore copying the style and writing from Jamie Lewis. You said you have trained for around a year and you are 160lbs, yea but you have ego the size of a 300lbs sumo. 
How far have you gotten with your chosen sport? How many lifting comps? Everyone nowadays read a bunch of wendler, defranco, paul carter or whatever then lifted for a while and suddenly they are all training experts opening blogs and training people left and right, not just lifting expert but some how they know how to train everyone from every sport. Without even being trained properly by a coach or been around with proper powerlifters, top athletes (I am guessing the most big lifts you ever saw was from the internet.) ,without ever knowing the actual reason for the many articles that were written online. No better then the Personal Trainer in the commercial gym that you were always meant to "hate" because you are hardcore. Your experience clearly comes from the internet, even the format you type in is identical (And you can kid yourself however you want that it isnt.) How many emails have you sent off to your idols of the training world this month? Continue this way and one day you wake up and realize that at the core you know nothing.
I hope you put your head down and work as hard as your mouth for a few years before aggressivley seeking the ego massage you desire from being an "expert". This wasn't just aimed at you but all the guys that are so desperate to act like their favorite online trainer. I just randomly came across your blog."

First I want to thank Truth for spending his/her time to read and comment on my blog. I really appreciate that you actually gave a shit and wrote me a few lines.

Not sure if you are being sarcastic on calling me Mr Intermediate and advanced. I ranked myself between intermediate and advanced based on Martin Berkhan's strength level goals. Whatever you want to call me now doesn't really matter because I was just using myself as an example there. I have never written anything or told anyone I am so strong that you must listen and follow my advice. Obviously my numbers are embarrassing and no one is satisfied with them but is it necessary to be able to deadlift 5 plates and squat 4 plates to start a blog and share some of my knowledge and experiences? Is it necessary I need to be a training expert who has trained professional athletes or a powerlifting champion to open a blog to express my own training thoughts? 

Let me tell you more about myself. (Read if you still give a shit) Gaining vertical has always been a task for me because like most of the kids who play basketball out there now, we want to dunk. However, due to lack of knowledge of training/diet and also too many temptations during puberty, I missed the best time to train my body properly and consistently. I used to think that jumping thousands of time a week or doing some stupid exercises could gain me a few inches or even a foot of vertical but I was wrong and obviously failed hard. Failure at young age didn't stop me and the passion always stays within me. Hundreds or even thousands of articles about training/diet have been read these few years and I apply the useful bits to myself all the time. Not sure when but weightlifting has become my favorite and my passion. Maybe it's the best way to release my stress. Although I always want to train everyday, it's hard to do it when you have a family and work 9-8 six days a week. It doesn't matter if you understand my circumstance, what I want to tell you is that my passion is greater than most people out there and I don't only do the talking, I get the work done too.

You are right. I have never trained by a coach and I don't have any proper powerlifter or top athlete training around me. But what makes you think that I don't understand the articles written by the training experts out there? Do you know me? Have we met before? Please do not make any assumption on people that you have not even seen. This sure makes you a retarded jerk.

I hate "most"(not all) of the "personal trainers" in Hong Kong. I don't see passion, I can only see money in most of their eyes. If you live in HK and has read the news about commercial gyms/personal trainers, you will know what I am talking about. It is not possible to compare myself to them. Some of them are bodybuilding champions in HK which are obviously great and it can't be more obvious that we aim for different things. Some don't even know what deadlift means and they call themselves "personal trainers" in HK. Nothing makes sense now and this is why I am mad. My message here is that I am 100% sure I have more training/diet knowledge than most of the personal trainers out there and I am free of charge.

My experience clearly comes from the internet and also hundreds hours of training plus self-experiments. I test things on myself and see what actually works and abandon those that are useless before asking questions online or email my "idol" of the training world. By the way, not a single email has been sent to my "idol" these years. You didn't know that, did you? (see picture above)

You suggested me to work as hard as my mouth for a few years before starting a blog to tell the world my thoughts. Why would I need to do that, why I need to wait a few years? The city is dying, you know? The city is lacking passion, you know? To become stronger/faster(high performance) is my passion and there really is nothing wrong to share my passion with other people. People have their rights to love or hate my material but they sure don't have the rights to tell me what to do. So if you really hate what I am doing here, please just leave my world and mind your own business. This wasn't just aimed at you but all the jerks that are so desperate to hate on other's hard work and attempt to ruin it. I just randomly typed these few lines.

p.s. Everyone should visit Jamie Lewis's blog, his writing style and manner and most importantly the materials he has covered there sure will keep you coming.

- Sure I am a Nobody.

I am a nobody who wants to honestly express my feelings on both training and diet here. The intention obviously is not to judge anyone or their training and diet styles/ to pretend I am the strongest but to have a place for me to share some thoughts, knowledge and experiences. Close minded people will sure find my shit very disturbing but I believe ForceXVelocity could act as a motivation factor to somebody and possibly a guide to future brutal training sessions. If you hate my materials or my manner, you could leave now and go back to some online forums to "discuss" fitness.

Let's cut the crap and have some work done - PLEASE JUST DO

• Your training routine should include these 4 exercises - Squat, Deadlift, Overhead Press and Bench Press. It doesn't really matter how you arrange these lifts into your weekly training plan, and it also doesn't matter if you do squat or deadlift once every 2 weeks, just stuff these into your routine and use these as the main lifts. Bet all of you do bench press at least once a week.
• Lift heavy for the main lifts and use low reps (1-5). Heavy means lift at least 80% 1RM, so if your squat max is 300lbs, you should be at least using 240lb for your working sets and lift no more than 5 reps. If you can lift more than 5 reps, you are using weight that is too damn light.
• Assistance/supportive exercises could be useful but I can guarantee you that almost all your strength and muscle gains come from the main lift. Just remember that the strength part is as important or even more important than the muscles alone. 
• Being positive is the key to success in every aspect of your life. Your subconscious mind always believes in you and it stores everything from life experiences, beliefs, memories to all images you have ever seen. It really wants to help you to achieve your goals but if you always tell yourself that you can't do this, you can't do that, I can pretty assure you that wishes are not coming true. Stay away from negative shit and even negative people. They could be the reason why you are not progressing. 
• Wear more red to become a winner. Red as a symbol of danger can enhance human's motor function resulting more speed and more strength. Result in training - Better Performance(as long as you believe in it). I recently just bought myself a pair of red weightlifting shoes and also a red lever belt. Every thing counts.
• Apparently the color black could increase one's testosterone level. 
• Eat the right food and stop ordering from fast food shop or local 茶餐廳. You are what you eat. Cook your own food most of the time if you can. If you can't, I seriously don't know the solution.

• Sometimes junk like pizza could be good to you but obviously don't overdo it. 
• Have sex often or even masturbation. Stop discussing on online forums whether sex/masturbation would decrease training performance and possible muscles loss. Dafuq? 

"I have a rock solid rule- no matter what is going on in my life, I get off a bare minimum of three times a day, and more if I can. Many, many more times, if I can. I apply the same philosophy to sex that I do to lifting- more is better, and much more is MUCH better. As such, I stay lean as hell, and I fucking SWEAT testosterone.
Higher testosterone levels mean better protein synthesis, more aggression, less bodyfat, and basically make you a bigger badass. Throw on top of that the GPP you get from jerking it, or fucking, and you've got a combo made in the ninth circle of hell, a place I will undoubtedly call home one day, haha.
Grip and rip, fuckers!" (ChaosandPain, Jamie Lewis)

• If you want to have normal strength and look normal, feel free to do normal routines which most people are doing. If you want extraordinary result, prepare your body for brutal, intense, high risk training. Just like the stock market, high risk and high returns.
• Use free weight almost all the time. Sure you can gain from machines but it's hard to result strength and body physique like this. And by the way, if you want big legs, do Squats and not leg extension machine if you want to save your knees.

Don't think he ever used a machine.

• Man up and don't fear the weight or the exercises. It's all in your head. Just remember that you are way stronger than you think. This point is pretty similar to the one about subconsciousness above. 

"Most people only use a very small portion of their actual strength and power when they are performing because their bodies protect themselves from the release of this energy. And because of this, they cannot tap into the potential strength and power that are locked inside their tendons and muscles and nervous systems.
You know why one of those grandmothers can lift up a car to save a baby during a life and death situation? Because at that moment, they have no choice but to release this "brake" that blocks most of her strength.
(But afterwards she rips their muscles off of her tendons and bones because they can't take the pressure)
What an athlete should do is train himself to deliberately unlock this potential power on call. Professionals do this very well and can use up to 90 percent of their strength and power. 
This is how a 150 pound Olympic lifter can put up 400 pounds on the clean - he is activating nearly ALL of his muscles.
By analogy, what artists and writers, or anyone who wishes to unlock subconscious potential is to knock away the rational and the conscious mind so that he can use that 99 percent of raw creative power that is stored inside and let it flow the top. 
This is what people mean when they say to "free your mind". 
This is very difficult to do. And like the athletes who injure themselves this way, people who release their subconscious often go mad." (Training Mixtape - Frank Yang)

This is Serious Training. Mind Over Matter.

• If you are not aiming for Myofibrillar Hypertrophy (the actual muscle growth), you are doing the wrong kind of training and can leave this page right now. Most people out there who do high reps think that the pump and the burn (Sarcoplasmic Hypertrophy) will gain them shit loads of muscles and strength but I can tell you now it is the wrong concept. Sure will expand on this topic later.
• Sprints and Plyometrics should be done at least once a week depending on your goals. You don't want to be huge but slow like a snail. We want performance here: agility, speed, quickness, explosiveness, reaction.
• Always lift as fast as possible even with heavy weight because of the formula - Power = Force X Velocity. You want to move heavy weight with max acceleration and max speed so max power will be generated.
• Ladies, all these apply to you too.
• For those who are "all show no go", this blog isn't for you. Keep on lifting paper millions time and chase for the pump.
• For those who actually want to build some mass with high performances, you are at the right place. Be ready to check back weekly for updates on both training philosophy and diet tips. 

Black or Red? - The Choice is Yours.

INTRODUCTION

Training to become stronger has become a very important element in my life. It would be very difficult to live without the iron. Most of the people in the gym train because they want to look good packed with pounds and pounds of muscles but also most of them are missing out the most important reason of training/working out - The Strength Part. I don't really give a damn of how big you are, how many pounds of muscles you are holding or how long you spend in the gym each day, if you are actually weaker than you look, YOU ARE A FAILURE or probably an idiot focusing on chest and arms three times a week.

Probably one of the Strongest people on Earth

Define the word "Strong" - According to Martin Berkhan, author and creator of leangains.com, how strong you are or simply, your strength level can be defined as follows:

"Within two years of consistent training on a decent routine, the average male should be able to progress to the following levels of strength (1RM):
Strength Goals: IntermediateBench press: body weight x 1.2
Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
Squat: body weight x 1.6
Deadlift: body weight x 2
By "decent training routine", I mean "not doing blatantly stupid shit" (training 5-6 days/week, 20-25 sets for chest and arms, etc.). I do not mean optimal and flawless.
Strength Goals: Advanced Under the exact same conditions as the previous example, 3 out of 4 of the following goals should be reached within five years, along with all of the strength goals listed under "intermediate":
Bench press: body weight x 1.5
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.
Squat: body weight x 2
Deadlift: body weight x 2.5
Strength Goals: Highly Advanced Under the exact same conditions, all of the following goals should be reached within ten years. Alternatively, 3 out of 4 should be reached, and one should be "Elite":
Bench press: body weight x 1.5, or x 1.8 (elite)
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)
Squat: body weight x 2, or x 2.4 (elite)
Deadlift: body weight x 2.5, or x 3 (elite)
"Elite" denotes one lift that is often ahead of the others. For example, people who are natural pullers (long arms) may very well hit a 3 x body weight deadlift before a 1.5 x body weight bench, and vice versa for the presser (short arms, stocky and barrel-chested) benching 1.8 x body weight but not being able to pull 2.5 x body weight in the deadlift." (Martin Berkhan, leangains)

So let me use myself as an example here. Right now my BW is around 160lbs and my numbers are Bench - 190lbs, Squat - 325lbs, Deadlift - 335lbs after around one year of training. I would rank myself between intermediate level and advanced level. Although positive thinking is the key to success and the right method to program the subconsciousness, how could anyone be satisfied with those numbers? Obviously not me but I am 100% sure that my training method can turn me into an absolute beast and I am getting stronger and stronger each day. Don't put limit to yourself. Set goals, not limits.

My current goals - Squat(405), Deadlift(495), OH Press(160lbs), Bench(250lbs), Vertical(40")

Great size. Look thick. Solid. Tight.

What are the missing elements? What to do and what not to do? I will expand the points below with in-depth information in the future posts. 

PLEASE JUST DON'T

• If you are still reading some sort of bodybuilding magazines, you are a retard.
• You should burn your gym membership card and cancel your membership if you don't track your progress or you don't have a solid plan. I seriously see a lot of people looking very confused in the gym. It is still not OK even if you are a beginner. People should be damn serious about training. Fooling around will make you weak and look like a dumbfuck.
• If you seriously believe the personal trainers in the commercial gyms can get you into better shape (especially in HK), well you are as confused as the people in the previous bullet point. 
• You are a weak pussy if you don't squat or deadlift. No shit that only less than 5% of people in the gym I train at do them. Actually I am not sure about the percentage but I have been training there for more than 1 year and I have seen 9 people do them INCLUDING MYSELF. WTF?? Is that 5%?

• 180lbs Male, 90lbs on his back, 1/4 squat, You Serious?
• Your plan is 5sets 12reps bench press, 5sets 12reps incline, 5sets 12 reps decline, 5sets 20reps flies, 5sets 20reps cable flies and then followed by another 15-20sets of triceps exercises. If you can gain strength and muscles this way, you must have superhuman recovery rate. If not, better design your program all over again.
• Similar to previous point, if you are a beginner and you follow some programs designed or used by people who need to walk through the door with their bodies sideway, just think again if that makes any sense.
• You think supplement is some kind of magic pills and you think about it more than you squat. Congratz! Be prepared to look the same after 10 years or maybe a lot fatter.
• You eat protein bars for snack and think it's good shit. Check the nutrition label please.

Protein bar? Anyone?

• I once heard a personal trainer telling his client "always the core" while doing I don't know the name exercise on a swiss ball, why not just go and squat. I still don't have an idea why we need swiss ball. Could anyone tell me please?
• You have faith that the more situps, crunches or leg raises you do, the better abs you will get. NO, they won't. Now go deadlift or squat and probably eat less junk.
• Ego?? Too much maybe??
• Your spotter is having a set of bent over row while you are doing bench press. Don't let him/her touch that barbell except when you can't finish the rep.
• This is a more controversial issue. Should you feel like a piece of trash or energetic after training? I usually feel like I could take a bear 1 on 1 after training. You?
• You are training to failure? Really? I am training to be successful. Training to failure = training to fail. Just don't do it.
• "Why you don't sweat? You have been training for 45mins. Oh... maybe it's a bit cold in the gym".
• You are scared and you are afraid you would get hurt. Why not just go home and comb your barbies?
• Overtrained? More like under-eating and under-sleeping.
• IMO isolation exercises have their places but I really think specified arm days where you do 10+sets of curls and 10+sets of extensions are not necessary or possibly useless. It's better to just stick with pullups and close grip bench press.
• You think the pump is necessary for muscles growth. Hell no, it could only temporarily make you look a bit bigger so the pump is not necessary. The pump is not necessary and the pump is not necessary and also the pump is not necessary.
• If you are a female and think weightlifting will make you a Hulk and cardio like walking on those stair machines or jogging or the "not sure the name" machine is the way to go, you may as well want to stay at home and do some cleanings or cooking. These sure burn more calories and you could save more money on clothes and cosmetics instead of gym memberships. You mad?

"not sure the name" machine. Like I really care about it

• If you are naive enough to think you will reach your ideal physique in a year, then you are probably one of those people who are lack of patient or your ultimate goal is solely to gain a few pounds of muscles+fat, I am not sure.
• I need to emphasis this again. If your routine doesn't consist of overhead presses, squats and deadlifts, yours isn't a proper routine. If you can, throw in some cleans and jerks/snatches and also do some jumping and sprinting. Power = Force X Velocity - BE EXPLOSIVE.

The "PLEASE JUST DON'T" list could just go on and on but I am gonna stop here. In the next post, I would briefly talk about the "PLEASE JUST DO". Hopefully I could get it done tonight. Before that, nice ass.

Built from "not sure the name" machine or  Squats?