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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.…

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    Skinny to Buff – Fitness Journey

    As a kid, I was always skinny. I did not eat much in school, so my nutrition only came from my house-cooked meals. However, in Secondary 3, I got inspired. The year after, I started lifting. 3 years later, I am helping my peers with their strength training and giving them advice. This is my Skinny To Buff Fitness Journey. TLDR Saw a picture of a buff dude Started going to the gym after doing a lot of research Worked on my body religiously for 3 years Now I am the buff dude in most of my friend groups Backstory – Before my Fitness Journey Before I talk about strength…

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    When to stop Stronglifts 5×5?

    Okay I get it. You have been lifting for a while. Maybe 3 months. Maybe 6 months. Maybe a year. You want to spice it up. You want to see more progress. You just want a change for once. When should you change your program? For most people who started strength training, Stronglifts is a very fundamental program that many use at the start. Although I do not recommend it, it is in fact what many people start out with. So when should you move on? TLDR If you have been following Stronglifts seriously and consistently, with progressive overload, you can stop it when you do not see anymore linear…