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    Realistic Strength Goals for your 1st year in the gym

    Just like any other goal in your life, they probably will be different for others. However, this article will attempt to layout “realistic” strength goals that are attainable after your 1-year journey in the gym. This assumes you are a typical male (average genetics). For my Singaporean audience, this would mean you would be around 170-175cm in height and 60-70kg in weight. This also assumes that you focus on training for strength. This means, week after week, you come into the gym and aim for a higher weight number on the barbell. To make things simple and more generic, we will only look at the 3 big lifts, bench press,…

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    My greatest lifting rookie mistake

    “If you could go back in time, what would be the biggest mistake you would stop yourself from committing?” My peers ask me that sometimes. I see it asked on reddit too. For me, my greatest lifting rookie mistake would be not sticking with one good training programme for long enough. I always wanted to “optimise” my performance. I read through forums, online reviews as well as watched Youtubers giving their opinions on various lifting programs. Moreover, I went to purchase some of their programs. However, I realised that the programs are nothing special. Yes, your favourite content creator may promote his program and tell you about how much effort…

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    The Magic of Compound Lifts

    What is a compound lift? As opposed to an isolation lift, a compound exercise involves motion at multiple joints, requiring work from multiple muscle groups. They are often preferred over isolation exercises. This article will seek to explain why every gym-goer who can do them safely, should include compound lifts as your main and first few exercises. Along with progressive overload, you are bound to gain strength and get swole. The Big 3 There are 3 big lifts known in the powerlifting world. They are called the bench press, squat and deadlift. Bench Press The bench press is a compound lift whereby you lie onto a bench and push a…

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    What science says about protein consumption

    Protein is one of the three macronutrients that form our diet. It is also known as the most satiating macronutrient as well as the fuel for muscle-protein synthesis (MPS). There has been much controversy as to how much protein one should consume. This article will try to answer the issue of protein consumption with a Singaporean (Asian) slant to it. TLDR Athlete + Lose fat → 1.5-1.8g/kg bodyweight Athlete OR Lose fat → 1-1.5g/kg bodyweight Sedentary + Not looking to change → 0.8g/kg bodyweight How much protein to consume? There are many scenarios and many guidelines on the internet. If you have dabbled in the online strength training community for…

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    Why you remain sore after a workout

    This article will just be a short article based on my personal experience and how to combat soreness. This is why you remain sore after a workout. TLDR Your body received novel stimulus It lasts between 24 hours to a few days Stretching, whether dynamic or static will help Your body received novel stimulus Soreness is NOT an indicator of muscle growth. Many people make this misconception. They want to “destroy” their muscle so they will feel sore as hell the next day and then they feel like they have actually worked the muscle and thus will attain muscle hypertrophy. Boy, are they wrong. Soreness, also known scientifically as Delayed…

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    Strength Training as a Beginner in Singapore

    First of all, before I begin this guide, go read on Stronger By Science’s article. It is really comprehensive and it will give you a really good idea of strength training as a whole. This is not your typical beginner’s guide to strength training. This will relate everything you need to know if you want to start strength training in Singapore. How do I know whether I want to start strength training? Well, don’t question yourself. Just do it and start. Try it out for 1 month or so and see whether it is suitable for you. If you like it, just continue it. This is a guide to strength…

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    nSuns 5/3/1 Program Review

    This article will be very stats based. I will present the objective results of the program first. My thoughts and opinions about this program will be at the end of the article. This is my nSuns 5/3/1 Program Review. Lifting History When I began 5/3/1, I was 16 years old, still am 177cm and 65kg. I have been lifting for about 7 months as previously mentioned in my lifting journey article. I was on the Ice Cream Fitness Program for roughly 7 months.  After stalling on my bench for 2 weeks, I felt I needed to switch up my program. 7 weeks was already stretching its lifetime. Therefore, I went…

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    Should I buy whey protein in Singapore?

    So you feel that the nutrition you get from your food is not enough. You need to supplement it. You want to get the boost in results that you were longing for since the start. Although not necessary, they can be very helpful in your body’s progress along the way. Here are some reasons why I support buying whey protein only in certain circumstances, for a typical person in Singapore. TLDR Supplements are not necessities Do not think that they will give you magical results There is no difference between a more expensive and a cheaper supplement Pick the one you like the most My personal take Supplements are exactly…

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    How to Make Gains at Home

    It’s the corona season. You have been stuck at home for quite a while, unsure of what to do to spend your time. You want to do something productive instead of netflix and chilling your life away. (It’s okay to do that, cut yourself some slack.) You have been wanting to lose weight for quite a while. Yet, you did not embark on your goal. Now it is the best time to do so. But you are not sure. Don’t worry, here is how you can make gains at home. TLDR This workout does not require any equipment This workout only consists of push muscles and abs This workout will…

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    Are processed meats bad for you?

    Generally, processed meats are considered unhealthy, because they have been linked with cancer and heart disease. Although correlation does not mean causation, it is still important for us to find out why processed foods are unhealthy for us. We need to dig deeper into this situation and do our best to avoid processed meats. TLDR Processed meats are linked to cancer and heart disease You should avoid them If really necessary, eat them at most twice a month What are processed meats? According to Wikipedia, processed meat is considered to be any meat that has been modified in order either to improve its taste or to extend its shelf life.…