A few questions

biangz SG

Hey guys, need some help with a few questions again Very Happy

1. Does family clinic offer bodyfats measurement? or do i have to go to any specific place?

2. What's a "good" bench weight : body weight ratio that you guys would recommend.

3. I kinda go gym alone and dunno the people there, so i haven't tried actual benching coz i dun have spotter, I was thinking should i start really lightweight benching or stick with smith machine by just increasing the plates?

4. --Deleted--, found the answer thx

eagle SG

1) Not sure

2) No ratio. Just do the max you can do, and attempt to raise the max once in a while

3) lightweight benching. If you go Hougang gym, there's this particular trainer that is extremely helpful. He's there from Mon to Sat I think, and he tells me he wear long sleeve because he want to help but dun wan to get sweat on his arms. He's the only trainer I see so far who actually help without pple asking.

4) Do squats. Before I started squatting last time, my knee ache occasionally when I climb the stairs. Now it doesn't anymore. So I know well how deep squatting can improve the knees.

biangz SG

I just remembered Dean's thread on HIIT to lose weight, think can scrap question 4 heh my bad

hmm, is the squat videos on youtube the proper one?
I heard one need to perform the squat correctly to prevent backfire.

Oh, regarding increasing the max? Do you start by increasing the rep/set with the same weight then slowly add the weight and reduce the rep/set to the original or do you just add weight to the set and maintain the reps?

btw, i live very far away from hougang and also i've been making use of free gym at my uni to save travelling time and fee Embarassed

eagle SG

I cannot say much for bench press max increase because I'm increasing it very slowly.... maybe because exam period I didn't train much... And also I haven't tried what succeeded in deadlifts and squats. What I did was just keep going heavier. When you find your increase slowed down or stopped for a few sessions... you go lesser weight, and do more reps for a few sessions. Then slowly go up again...

galapogos SG

1) Don't know
2) Depends on your training age. 1x would be a respectable starting milestone. 1.5x would be respectable for an intermediate trainee. 2x would be really really good for almost anyone.
3) Never use the smith machine. Just start lightweight.

Don't just bench btw, do as much squats, deads, rows, chins, and overhead presses as well.

biangz SG

ah, ok i'm 22 just started training like 2 months ago.

Hmm, nobody knows where i can get bodyfat measurement?

eagle SG

bench press at 1x Very Happy 1.5x for deadlifts and almost 1.5x for squats

MidnightK SG

i went to my clinic where i see the doctor for illness..
i requested, and they did the measurement for me..
why not just go out and buy the scale?
there's a few products out there that does measure your weight, bod fat % and water composition

eagle SG

Actually you can estimate bodyfat percentage. I have posted a thread on it before.

http://www.sgforums.com/?action=thread_display&thread_id=288205

galapogos SG

For most of us, caliper measurements would be the only one worth getting(unless you have access to DEXA or hydrostatic weighing). Those scales and gadgets that claim to measure your bf% are extremely inaccurate. Trust me I've tried them before. Just within a 10min interval I can make it think I gained or lost 3-4% body fat.

However, caliper measurements need to be taken by someone who knows how to do it, and the more sites the better. 12 site is recommended.

For most of us however, just take pictures of yourself in your skivvies.

biangz SG

o.0 skivvies? means in the nude?

Btw, i'm gonna try eagle's bodyfat formula lol but couldn't find measuring tape for the waist -.-"