Arms (Tricep Bicep)

Here is my tricep and bicep workout. Piya's been giving me hype about my tricep so I might as well make a tricep post.

Stretch: again, importanttttt.
Triceps:
Close Bar Dips: 4x10

*If you can do your own bodyweight great. If you can't set the platform to a weight that will get you 10 reps, but not to light that it's not a workout. If you need more weight, I like to put a dumbbell between my crossed feet.



Skull Crushers: Warmup Set: 1x10 Working Set: 3x8

*Increase weight on working set. Keep your form strict. No moving. Trust me, it works better if you focus on keeping your form consistent.

Tricep Pulldowns: Superset: 4x8 (Drop weight each set without rest in between) Working Set: 3x8

*Keep form nice and clean. Go slow, and squeeze your triceps at the end of the pulldown.

Tricep Extensions (w/Dumbell): Warmup Set: 1x12 Working Set: 3x8

*I use one dumbbell. Cross your thumbs at the front of the dumbell with your palms up supporting the weight. Have good posture and from. Slow.

By this time, you shouldn't be able to do a push-up. But if you can, do close stance push ups until failure, squeezing and focusing on your triceps.

Biceps:

Hammer Curls: 3x8 Each arm

Preacher Curls: 3x21 (7 extended -> halfway up; 7 halfway up -> full contraction; 7 extended -> full contraction)

Preacher Negative Curls: 4x6 (or as many as you can do)

*It's best to have a spotter help you bring it up. It'll maximize your gains. I like to try to hold it still halfway down for 5 seconds.

Go home eat some protein and food. Drink Water. =]

I do this once a week AFTER I do shoulders, chest, and back, as your arms are very needed in those workouts.

Chest - Mass Workout

Here's my basic chest workout. It's a bit on the mass side. =]

Stretch: Essential. Sometimes when I don't stretch enough, my chest has a tight pulled sensation and its game over. If you pull something, you'll be out for many weeks.

Flat Dumbbell Press: Warmup 1x12, 1x8. Working Set 1x6

*increase weight each consecutive set. For the working set, pick something that's pretty heavy for you. It works better when you have a spotter.

Incline Dumbbell Press: Warmup 1x8. Working Set 2x6

*same idea

Cable Crossovers: Working Set 1x12, 1x10, 1x8, 1x6

*Your last set (1x6), increase the weight a bit.

Machine Bench Press: Warmup Set: 1x10 Working Set: 3x8

*Don't extend all the way. Just go through the range of motion that works your chest. This isn't a triceps workout, it's a chest workout.

Machine Fly's: Cool Down: 3x12.

*Light weight. Just try to cool down and squeeze the chest together.

Go home. Eat some protein and food. Drink water. =].

I do chest once a week, on a good week that is. Being in high school in Plano is kind of too stressing for working out.

Supplements

Supplements. Most people who know I workout, definitely ask what I take. My recent supplementation is inspired by HanhChampion.

Three supplements that I think are most helpful are: Nitrous Oxide, Creatine, and Whey protein

NO/Pre-workout:

BSN N.O. Explode: What I'm on right now. Definitely not the best pre-workout supplement, but gives me energy when I'm dead tired. Definitely Pricey.

Jacked 3D: Definitely recommended by me. A little scoop and you can feel the pump. Definitely adds to focus and strength. Moderately pricey.

Mioshock: Take this at your own risk. I tried this once, I literally lifted like 20 more lbs. But I had to take 7 pills. Definitely sketchy. Just wanna put it out there for those who have heard of it. Definitely pricey.

Creatine:

Bodytech Creatine Monohydrate: cheap pure creatine monohydrate. What else could anyone ask for? I'm actually off of this right now, cause I've been lazy. What I used when I started. Cheap price.

Volugro: What I'm on now. Complex carbs mixed with some creatine. Definitely recommended by me. Moderately pricey.

BSN Cellmass: What I want to try next. HanhChampion uses this. Definitely pricey though. =[.

Whey Protein:
Assorted Wal-mart brands: I used to use the Wal-mart kinds when I started off. Definitely alright protein for beginners, has some creatine. Tastes nasty though. Cheap price.

BSN Syntha-6: GET STRAWBERRY. Great taste. A bit fattening. 20g of protein per scoop. Recommended for skinny people. Moderately pricey.

GNC Pro Perf: Amp Wheybolic Extreme 60: Good protein for noobs. Has BCAA's and micro-proteins. Good for quick absorption. Good taste. 20g per scoop. Definitely pricey though.

100% Gold Standard Whey: Good for cutting because of 1g of fat. Has hydrolyzed proteins for better absorptions. 25 g per scoop. Has some glutamine 4g p/scoop, which will definitely help with recovery time. What I'm on right now. Good price.


I just want to note that if you take any of this, DRINK TONS OF WATER. Supplementation is definitely a great road to take only with the proper knowledge. Also, supplementation is meant for SUPPLEMENTATION. Use sparingly, don't make this comparable to food, which should be your main source of nutrients.

Keys To Mass.

I'm currently still on my mass season. And one of the main things to gain mass is NUTRITION.

I've been guilty of fast food but hey at least I'm eating.

1. Protein intake. You want to take in about 1-2g of protein per lb of body weight everyday. If you are 130, that would be about 150g of protein everyday. Whey protein is definitely a great way to get that extra inch of protein, but it is not your MAIN SOURCE. Get most of your protein from daily foods like chicken or beef. Tofu and peanut butter are also great sources.

2. Carbohydrates. Eat rice, wheat, and potatoes (Sweet preferred : complex carbs). Carbs give you energy to lift. Try to eat a muffin or something a few hours before your workout. It'll help fight the sleepiness towards the end of your workout.

3. Fats: You need healthy fats. Fats that are liquid at room temperature are the best. Poly-saturated fats such as fish oil are definitely a great boost. Solid fats like butter and grease (room temp) can enlarge you at the gut, so try to avoid them.

4. Water. Drink water. You need water in protein synthesis. If you are the slightest bit short of water, you are cutting back on your gains. Try to get a gallon a day, especially if you are on creatine, whey protein, or any other workout supplements, as water deprivation is a risk factor and can hit your kidneys and livers pretty hard.

5. Sleep. try to get at least 8 hours. Without sleep, you will throw that day's workout out the door. The body grows during sleep, not when you workout. Try to sleep early as well, like around 10 pm or 11 pm. This is the time in which your body releases muscle-building hormones, a time that you want to take advantage of so sleep.

6. Low reps-- High Weight: That's the key to mass. Compound workouts such as bench, squat, and dips are extremely helpful for beginners, as they incorporate more muscle mass to work. More worked muscle mass --> more hormones to make you bigger. This is one of the reasons why leg and back workouts are the best for mass.

I hope you got the basics of mass. Message me or facebook me if you have questions. Again I'm not an expert, but I can tell you these are the correct basics to get you in the right direction.

My Bodybuilding Blog

Hey guys, I'm Tyler Liang.

This is going to be my bodybuilding blog. This is mainly for my friends who want to workout with me. Or just want some pointers from someone who is just beginning to workout. No, I don't think I'm buff. I'm just here to show what I do, monitor my progress, and develop my own health community. Mainly for now, this is for my friends. Many of them are starting to catch on to the workout virus. =].

I began to workout in March 2010.
These were my stats:
Age: 17
Weight: 138 lbs
Height: 5'11
I was pretty skinny, but I could run. I had like no body fat.

These are my stats now:
January 2011
Age: 17
Weight: 179 lbs.
Height: 6'0

I'm still on the skinny side, but I'm starting to bulk. I still have a long way to go. Legs began to get bigger. I gained a bit of fat that I plan to start cutting on March 2011 in time for the summer. Gained a good 41 pounds, but again, there's fat in there too. Abs went away... =[[.

I'll get some recent pics in this week.

These are my December 2010 pics:
I believe I was 172lbs at the time.

Subscribe if you want to follow my progress, get some help on workouts & mass nutrition, or to just compare. I'll try to get a youtube up with videos on working out and acne.