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      Help contribute, donate via PayPal or join with a monthly Patreon contribution.   01/01/17

      To help raise funds I've introduced a monthly contribution option called Pateron. This service allows you to pledge a monthly contribution plus allows me to offer you some rewards for your contribution. If you have any questions you may PM me. If you'd like to make that contribution please click on the image below:      
    • CMiller

      NEWS: Discord Server & Clubs (aka Groups) are back!   08/19/17

      Hello everyone I'm back with a couple big updates! Firstly we now have a Discord server, this is a real-time chat messaging client you can run on your phone, desktop, or anywhere. It's a pretty powerful desktop application that enables people to chat together, and with multiple channels you can find people interested in what you're interested in. If you don't already have a Discord account it's pretty easy to get one, just click the following invite link to get started: https://discord.gg/Ahzu9jC Secondly I'm proud to announce the return of Groups, it's been renamed to Clubs and is now available here: https://muscle-growth.org/clubs/. This system is entirely user generated and allows users to create groups of their own based on any subject they want. Go ahead and try it now, visit the link above to get started if you want to create or join a group!   As always thank you to all of our donators and Patreon contributors who keep the forums going! 


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About asianboy

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  1. Advise on my workout plan

    Hey guys, i decided to switch it up again. Doing squat and deadlift on the same day has a taken a toll on my lower back. I have restructured the workout slightly differently, please let me know your thoughts. Thank you! Sat: Smith bench press 3x6-8 ISO chest press 4x8-10 Cable cross over 2x20 DB tricep extension 3x8-10 Tricep cable pushdown 2x8-10, 1x20 Calve press on leg press machine 2x8-12, 1x20 Sun: Deadlift 3x6-8 Lat pull down 3x8-10 Cable row 2x20 Barbell curl 3x8-10 Hammer curl 2x8-10, 1x20 Pull up 1 x amap DB shrug 2x8-10, 1x20 Wed: Squat/ leg press 3 x 8-10 Goblet squat 3x10-12 Leg curl 2x8-12, 1x20 ISO machine shoulder press 3x8-10 Arnold press 3x8-10 Cable lat raise 2x20
  2. Advise on my workout plan

    What about this routine instead? Sat: Chest and Back Sun: Legs Tues: Shoulders and Arms Sat: Bench press 3 x 3-5 Hammer strength bench press 3 x 6-12 Cable flies 2 x 40 Deadlift 2 x 3-5 Lat pull down 3 x 6-12 Seated cable row 2 x 40 DB Shrugs 2 x 6-12, 1 x 40 Sun: Squat 3 x 6 -12 Leg press 3 x 6 -12 Leg curl 2 x 6 -12, 1 x 40 Leg extension 2 x 6-12, 1 x 40 Leg Press Calf Raise 2 x 6-12, 1 x 40 Throw in some abs exercises Tues: Hammer strength shoulder press 3 x 6 -12 DB arnold press 3 x 6 -12 Lat raise 2 x 40 DB tricep extension 3 x 6 -12 Barbell curl 3 x 6 -12 Tricep pushdown 2 x 6 -12, 1 x 40 Hammer curl 2 x 6 -12, 1 x 40
  3. Advise on my workout plan

    Hi guys, I would like to your advise on my workout routine. My goal right now is to get stronger and focus on developing my upper body. This is my workout plan and would like your thoughts on it. Also, I work long hours on weekday, hence I do not have much time to workout much on weekdays. Sat: Barbell Bench Press 3 x 5 Chest plate hammer strength press 3 x 10 Back row 3 x 5 Lat Pull Down 3 x 5 DB shoulder press 3 x 8 Barbell curl 2 x 10 DB overhead tricep extension 2 x 10 Sun: Deadlift 3 x 5 Leg press 3 x 12 Leg curl 3 x 10 Barbell squats 3 x 12 or Leg extension 3 x 12 Either Tues/Wed/Thurs Bench press/ Hammer strength 3 x 8-12 Cable fly 3 x 8-12 Back row 3 x 8-12 Pull up 3 x amap Lateral raise 3 x 8-12 DB curls 3 x 8-12 Tricep pushdown 3 x 8-12 My limitations include: 1. Not much time to workout on weekdays. For the past few weeks, I have been working from 9am to 10pm on most days. 2. I would like to increase my strength levels on bench press, deadlift and squats. However, I read that generally you should do squats first then deadlift on the same day. But given that I would like to focus on my upperbody, I have placed squats at the end of the workout (tho it will end up to be low weight. I would appreciate your guidance on this! I am quite skinny and would like to get strong. Thank you!
  4. pec bounce

    How big does the chest have to be to be able to bounce them
  5. Anybody here from Malaysia?

  6. Confused on training.

    Alright thanls. is it possible to hit 80kg by year end?
  7. Confused on training.

    Hi, I am confused on what type of work out I should do right now. I am about 5"7 165lbs 16%bf. My stats are: Chest: 39.5 Arm: 13.8 Quad: 22.5 Waist: 35 I want to have a smaller waist while I feel that my upper body especially my arms are lacking in size. My 1rpm for bench press is about 160lbs while for my squat is 185. I read some article that before focusing on a certain bodypart, we should get our 1rpm bench (1.2 times our bodyweight and for squat (1.6 times our bodyweight). I am unsure on what workout I should now. Should I do a focus on arms or lose more of my bodyfat or 5x5 kind of workout to bring up my strength? I am usually busy with work but I have some free time now for few weeks. I would really like to hit the 180lbs mark by christmas. (do you guys think that is possible?) Any advise on what to do/ sample workout routine is appreciated. Thanks Confused Lifter
  8. Advise On Training

    Do you have a specific workout for me to follow? running out of ideas. based on my current schedule, would a push/pull/leg split work? how many exercises and sets/ reps should i do?
  9. Advise On Training

    Hi, I am a casual gym goer who has been hitting the gym on/ off for a few years. My current stat is 5"8 160lbs. Can you guys advise me on what kind of workout I should do? I currently only workout on sat, sun and tues. My bodyfat % is 16%. Is it true that I should get it down to 12% before i start to bulk? I used to have a 36inch waist so right now i am trying to get a smaller waist. its currently at about 33inches. Trying to get a 31inch waist. I want to get bigger and stronger too. My arms are stuck at 14 inches and my chest is 39in. I have stopped working out legs as it is 22inch which is in proportion according to those bodybuilding charts, hence I am now aiming to develop my upper body. I also find it difficult to get stronger. my dumbbell curls are always stuck at 25lbs. how do I get stronger ? this is my current basic routine: sat: chest, tri, bi hiit sun: back, shoulders, hiit tues: chest, tri, bi, hiit thurs: slow cardio for 20-25 min I read somewhere that we should target the muscle group twice a week if we want to get stronger in those lifts. Hence, I think I should be aiming to bring up my bench press as it is a compound movement. My Benchpress i usually do about 60kg/132lbs for 10 reps so the 1 RPM is about 170lbs.