Posted by ella-mae on August 25, 2009
Posted by ella-mae on August 8, 2009
Posted in Anwar Ibrahim, Bangsa Malaysia, BN, Crime, Current Affairs, Dandelions, ella-mae, government, Human Rights, Ideology, Mainstream Media, Malaysia, malaysiakini, malaysian, MIC, Music, Najib Tun Razak, News, Observation, Observations, PAS, People, PKR, Politicians, politics, Racism, Raja Petra Kamarudin, Samyvellu, the dandelions, UMNO | Tagged: AbolishISA, Anti-ISA, Bloggers Against ISA, ISA, Malaysia, malaysiakini, MalaysianIndian, Malaysians, MCA, Merdeka, Michael Jackson, Mkini, Najib, Rosmah, UMNO | 5 Comments »
Posted by ella-mae on February 12, 2009
We don’t know if this is real or not!
Posted by ella-mae on February 10, 2009
Barisan Nasional ADUN from Sungei Rapat, Hamidah Osman was sworn in this morning as a Perak EXCO member.
Malaysian Insider had earlier reported Hamidah Osman was not too happy with Zambry’s appointment because she had great expectations to be the country’s first female Menteri Besar.
She was probably not made the MB because Hamidah Osman prefers a certain type of reptile more than some of her constituents.
Noooo…Hamidah Osman did not mean our Feather-Indian friend here…
Let’s reminisce together…
Ahti Veeranggan | Jun 28, 08 6:55pm
Sungai Rapat state assemblyperson Hamidah Osman, who caused a furore in the Perak legislative assembly on Friday with her racial slur, has publicly apologised for hurting the Indian community.
At a packed press conference in the Ipoh Country Club this morning, the Barisan Nasional elected representative issued the public apology before newsmen, saying that it was not her intention to hurt the Indian community with a racial slur.
“I have already retracted my statement in the House and now, I am offering my humble and sincere apology here to all Indians for uttering the racist remarks in the heat of the moment.
“I regret for saying that and promise not to repeat it anywhere anymore,” said a visibly moved Hamidah, who plans to embark on a ‘constituency road-show’ to explain and apologise over the incident to electorates in Gopeng, which encompasses Sungai Rapat.
Her apology came in the wake of several police reports lodged by Perak Indian-based public interests groups such as cultural-based organisation Ipoh Tamilar Tirunaal (ITT) organising committee, which has 30 Indian NGO affiliates.
Remarks spark furore
ITT advisor M Mathialagan, a lawyer, lodged the report condemning Hamidah’s racial slur and called upon her to openly apologise to all Indian Malaysians.
During a fiery state assembly meeting in Ipoh yesterday, Hamidah earned the wrath of Pakatan Rakyat assemblypersons when she asked whether speaker Sivakumar (an Indian) ‘agreed to disagree’ with a well-known fable of whether a snake or a man from a certain racial community should be killed first.
Her ‘un-assembly-like’ question sparked a furore, prompting Pakatan Rakyat elected representatives led by executive councillor Nga Kor Ming (DAP-Pantai Remis) to demand that she retracts her words.
However, Hamidah maintained her innocence and said she was merely asking if Sivakumar “agreed to disagree” with it.
The speaker who is also DAP Tronoh assemblyperson instead let her off the hook with a mere warning of “not to repeat such sensitive remarks.”
She later retracted her words.
Hamidah was roundly criticised by elected representatives and public interests groups from inside and outside Perak for uttering racist remarks in the House.
DAP Buntong state assemblyperson A Sivasubramaniam did not mince his words, labeling her “a racist upholding BN tradition of racial brand politics”.
“It is ungainly graceless for a people’s representative to utter such racist remarks against the speaker and his community,” he said.
Playing with fire
Sivasubramaniam also said Hamidah’s remarks was proof that BN, particularly Umno, had yet to accept its electoral defeat and conform to the reality that “a speaker of Indian origin was presiding the House”.
“She and Umno are playing with fire by hurting the racial sentiment of others,” he told Malaysiakini.
Meanwhile, Penang’s Datuk Keramat assemblyperson Jagdeep Singh Deo said the Perak assembly should have suspended Hamidah immediately and referred her to the Privileges Committee for disciplinary action.
Over the years, Jagdeep’s father, Bukit Gelugor MP Karpal Singh has had in several instances clashed with Barisan MPs in Parliament over similar racist remarks that implicitly portrayed “the Indian community as more venomous than a snake”.
The Penang assemblyperson said Hamidah’s racial slur clearly showed BN had not learnt its lessons from the last general election.
He suggested that another round of elections would remind the coalition that “its racial brand politics no longer appeals to the majority of Malaysians”.
However, a Perak government insider said Hamidah was not referred to the Privilege Committee because she was deliberately left to “suffer public condemnation”.
“She could have become an Umno ‘heroine’ and evaded public humiliation since she would gain ‘immunity’ if referred to the committee.
“The game plan worked to force Hamidah to come out and openly apologise to Indians in Perak and the country as well,” the insider said.
Maybe it’s a blessing in disguise: the newly (I still cannot believe MY SULTAN DID THIS) installed Perak state government does not have a single Indian rep.
So with this new (I still cannot believe MY SULTAN DID THIS) state government in place, Hamidah Osman can no longer threaten to beat up anyone from the ruling (I still cannot believe MY SULTAN DID THIS) coalition.
Posted in Article, BN, Current Affairs, Dandelions, ella-mae, Famous for Wrong Reason, girls, hypocrite, life, Malaysia, malaysiakini, malaysian, MIC, Najib Tun Razak, News, Observation, Observations, Pakan Rakyat, People, Politicians, politics, Racism, Samyvellu, the dandelions | Tagged: Hamidah Osman, Hindraf, Indian, Malaysian Indian, Snake, Sungei Rapat | 49 Comments »
Posted by ella-mae on February 6, 2009
The Dandelions found this comment at the DYMM Sultan Azlan Shah’s guest book.
E-mail address: firstname.lastname@example.org
Comments: PERAK CONSTITUTION CRISIS FROM MISINTERPRETATION OF WORDS?
Urgent appeal to the Sultan to re-look the constitution.
06.02.2009, 1020 hrs.
Is it possible that a slight difference in wording between the state constitution of Perak and the federal constitution pertaining to the loss of confidence of Mentri Besar/prime minister has misled the Sultan of Perak into thinking that the constitutional requirement necessitating the Mentri Besar to resign has been fulfilled?
Judging from the Sultan’s statement explaining his decision to appoint a new mentri besar that seems to be the case. Let me quote the relevant paragraph of the Sultan’s statement explaining why Mentri Besar Nizar Jamaluddin must step down:
After meeting all the 31 assemblymen, DYMM Paduka Seri Sultan of Perak was convinced that YAB Datuk Seri Mohammad Nizar Jamaluddin had ceased to command the confidence of the majority of the State Assembly members.
This statement would have been a correct interpretation of the constitution if applied to the Prime Minister, but an incorrect interpretation, if applied to the Mentri Besar. This is because the loss of confidence of the majority is prescribed differently in the two constitutions (relevant parts of the constitutions are shown at the end of this article). Under the federal constitution, the loss of confidence refers to members of the House of Representatives whereas under the state constitution, it refers to the Legislative Assembly. This means that while the ascertainment of loss confidence can conducted outside Parliament (such as collective appearance before the Agung) in the federal case, it cannot be repeated in state case. In the state case, the loss of confidence must be ascertained within the state assembly, meaning through a vote of no confidence in the state assembly.
The reason why I said the Sultan could have been misled is that in his statement extracted above, he mentioned the confidence of the majority of the State Assembly members. Notice the statement refers to State Assembly members, and not to State Assembly.
Under the circumstances, the Mentri Besar was right when he said that he was legally obliged to step down only when a motion of no confidence on him has been passed in the state assembly, but not otherwise.
And since the Mentri Besar has not resigned, any appointment of another Mentri Besar will be ultra vires the state constitution.
The swearing-in of another Mentri Besar is only few hours away from now (at 1530 hrs). Perhaps His Royal Highness can spare a few minutes to take another look at the two constitutions, so as to avert a major constitutional crisis?
The relevant extracts from the two constitutions are as follows:
Federal constitution: Article 43 (4): If the Prime Minister ceases to command the confidence of the majority of the members of the House of Representatives, then, unless at his request the Yang di-Pertuan Agong dissolves Parliament, the Prime Minister shall tender the resignation of the Cabinet.
Perak state constitution: Artikel XVI(6): If the Mentri Besar ceases to command the confidence of the majority of the Legislative Assembly, then unless at his request His Royal Highness dissolves the Legislative Assembly, he shall tender the resignation of the Executive Council.
Updated at 12:40pm (06 Feb, 2009)
THE following is the media statement issued by the office of Duli Yang Maha Mulia Paduka Sultan of Perak, Sultan Azlan Shah, which was signed by the ruler’s private secretary, Col Datuk Abd Rahim Mohamad Nor:
Yang Amat Berhormat Datuk Seri Mohammad Nizar Jamaluddin was granted an audience by Duli Yang Maha Mulia Paduka Sultan of Perak Darul Ridzuan on Feb 4, to ask for his Royal Highness’s consent to dissolve the Perak State Assembly.
Yang Amat Berhormat Datuk Seri Mohd Najib Razak, Deputy Prime Minister of Malaysia, also requested for an audience with his Royal Highness in his capacity as the Perak Barisan Nasional chairman and consent was granted to be present before his Royal Highness on Feb 5.
Yang Amat Berhormat Datuk Seri Mohd Najib informed that the Barisan Nasional and its supporters, now comprising 31 state assemblymen, had the majority in the State Assembly.
On the order of the Duli Yang Maha Mulia to ascertain that the information given was accurate, all the 31 state assemblyman were to present themselves before Paduka Seri Sultan.
After meeting all the 31 assemblymen, DYMM Paduka Seri Sultan of Perak was convinced that YAB Datuk Seri Mohammad Nizar Jamaluddin had ceased to command the confidence of the majority of the State Assembly members.
DYMM Paduka Seri Sultan of Perak had also considered thoroughly YAB Datuk Seri Mohammad Nizar Jamaluddin’s application on Feb 4, 2009 for his Royal Highness’s consent to dissolve the Perak State Assembly.
His Royal Highness had used his discretion under Article XVIII (2)(b) of the Perak Darul Ridzuan State Constitution and did not consent to the dissolution of the Perak State Assembly.
YAB Datuk Seri Mohammad Nizar Jamaluddin was summoned to an audience with the Sultan to be informed of his Royal Highness’s decision not to dissolve the State Assembly, and in accordance with the provisions of Article XVI (6) of the Perak Darul Ridzuan State Constitution, DYMM Paduka Seri Sultan of Perak ordered YAB Datuk Seri Mohammad Nizar Jamaluddin to resign from his post as Perak Mentri Besar together with the members of the state executive council with immediate effect.
If YAB Datuk Seri Mohammad Nizar Jamaluddin does not resign from his post as Perak Mentri Besar together with the state executive council members, then the posts of Mentri Besar and state executive councillors are regarded as vacant.
This statement is issued with the consent of Duli Yang Maha Mulia Paduka Seri Sultan of Perak Darul Ridzuan.
Posted by ella-mae on January 28, 2009
MalaysiaKini reports 500 people accompanied Kugan Anandan on his final journey. There were more people waiting for him at the Hindu cemetary at Batu 14, Puchong.
As expected, the police were there but not in their usual numbers. Perhaps most of them were away looking for the culprit who had the gall to take off with three pairs of shoes from the home of former finance minister, Tun Daim Zainuddin.
Posted in Crime, Current Affairs, Dandelions, ella-mae, Human Rights, Malaysia, malaysiakini, Observation, Observations, Pakan Rakyat, People, Raja Petra Kamarudin | Tagged: Deaths in police custody, Kugan, Kugan Anandan, Kugan Ananthan, malaysian police, Malaysian Police Force, Police Brutality | 16 Comments »
Posted by ella-mae on November 10, 2008
He said this to MalaysiaKini
Andrew Ong | Nov 10, 08 9:54am
Selangor police chief Khalid Abu Bakar has denied that the police moved in on participants at a candle-light vigil last night while they were singing the national anthem.
That is what they (participants) are claiming,” Khalid told reporters at the Petaling Jaya police district headquarters about midnight.
When told that there was a video recording of the police action, Khalid replied: “I am denying it.”
He had been asked to comment on the arrest of 23 individuals, including a Malaysiakini videographer Syukri Mohamad and a Catholic priest, in front of the Petaling Jaya civic centre.
All, except one, were released at 7am today on police bail. They are required to report to the PJ district police station on Nov 24.
The vigil was nearing the end but riot police broke up the gathering while some 300 people were singing the national anthem with the intention of dispersing immediately after.
Following this, crowd members, including many senior citizens and women, were chased from the venue. Some of them suffered injuries while running away.
Asked why Syukri had detained when he was on duty, Khalid said “He was part of the illegal organisation.”
Khalid explained that a group wearing ‘Bersih’ and ‘RPK’ t-shirts had allegedly gathered illegally opposite the Amcorp Mall shopping centre.
“After repeated warnings by the police, the group was still degil (stubborn) and walked to a different area until 9.45pm when they gathered in front of MBPJ (Petaling Jaya City Council).
They were asked to disperse and the police arrested a few people. Among them was (Selangor exco member) Ronnie Liu (right) and two state elected reps,” he said.
The two state reps were Petaling Jaya MP Tony Pua and Kampung Tunku state assemblyperson Lau Weng San.
Khalid confirmed that Liu was arrested at the Petaling Jaya district police headquarters where he had gone to assist the detainees.
Fifth consecutive vigil
According to Khalid, a group had been gathering at the field opposite Amcorp Mall for four consecutive weeks and have not heeded police demands to apply for a permit.
“We have given them enough warnings,” he said.
Asked if the group had posed a danger to the public, Khalid replied “That doesn’t matter. The law says that a permit must be obtained.”
Asked if this amounted to double standards, since no action had been taken against pro-government groups such as those protesting against the appointment of a non-Malay to head PKNS (Selangor government investment arm).
Khalid denied this, and reiterated that the group had failed to heed demands to obtain a police permit for four weeks.
Previous candle-light vigils had been held by small groups of activists, many of whom were individuals who had attended Sunday mass. These were symbolic protests against the Internal Security Act (ISA).
Watch this video and you will see why I am calling the CPO a LIAR!
Posted by ella-mae on October 16, 2008
I found this article last week and thought it was a good read. Enjoy!
8 Reasons Your Weight Training Results Suck
If I had to guess, I’d estimate that for every person who has been weight training and getting good results, there’s probably about 50 other people whose results absolutely suck.
Some will give it a try for a certain period of time, get no where, and then give up for good. Others will do the same, only they’ll periodically try again, get the same sucky results, and quit only to repeat this all over again every few months or years (or annually as part of their New Year’s Resolution). The rest have all of the dedication in the world and will never give up. Instead, they’ll consistently get virtually no where… forever.
That last one sounds familiar to me because, well, it was me. I started weight training in 2000, and after some good initial results, I spent most of the next 2 years wasting my time. My results sucked. In fact, I came this close (I’m holding my thumb and pointer finger a half inch away from each other) to being one of those people (and there’s dozens of them in every gym) who are exactly the same today as they were their first day in the gym, and this will be equally true 10 years from now as well. Fortunately for me, I avoided this and fixed what was making my results suck.
If any of the above sounds familiar to you, I have good news. You can fix it. If you’re thinking of starting weight training for the first time, you can prevent it from ever happening to you in the first place. How? Well, I’m glad you asked (or I’m glad I asked in your voice).
Here’s what I feel are the 8 most common reasons your weight training results suck right now, have sucked in the past, or will suck at some point in the future.
#1: Your progression sucks.
Pay attention to this one. While this list isn’t in any specific order, I still put this one on top for a reason. Above all else, the key to increasing muscle, strength, endurance, or just improving your overall fitness level is quite simply progression. There must be some type of progression, and all focus should be placed on making this progression occur as often as it possibly can.
If you consistently work out in any typical gym for a certain period of time, one thing you are sure to see are the same people, doing the same exercises, with the same weight, for the same number of reps, for weeks, months and years… and continuing to get the same sucky results. And, rightfully so.
Without making an effort to progress, you will do nothing but maintain your current state. It’s the progressive overload principle. Basically, you need to convince your body that results (be it muscle, strength, whatever) NEED to happen, and the only way to do this convincing is by progressively increasing the demands being placed on your body.
The human body is smart. If you put it in a certain situation consistently, it will adapt. In this case the “consistent situation” is progressive weight training. The adaptation? Making you stronger, creating new muscle tissue, etc.. This is the real goal here… gradually increasing what your body is capable of doing so that it is constantly adapting to these new demands. This constant adapting leads to constant results.
How can you do this? Well, when it comes to weight training, the simplest, most common, and most obvious way (and the only way I’ll be mentioning right now) is by increasing the weight you are lifting and/or the reps you are lifting it for. For example, for Exercise XYZ, if you can currently lift 50lbs for 4 sets of 8 reps, your new goal should be to lift 55lbs for 4 sets of 8 reps of that same exercise. Let me break that down for you…
For Exercise XYZ, you can currently do:
Set 1: 50lbs – 8 reps
Set 2: 50lbs – 8 reps
Set 3: 50lbs – 8 reps
Set 4: 50lbs – 8 reps
Your goal the next time you perform Exercise XYZ should be:
Set 1: 55lbs – 8 reps
Set 2: 55lbs – 8 reps
Set 3: 55lbs – 8 reps
Set 4: 55lbs – 8 reps
If you can do it, great. Go to 60lbs the following time. If you can’t, and instead get something like this:
Set 1: 55lbs – 8 reps
Set 2: 55lbs – 7 reps
Set 3: 55lbs – 7 reps
Set 4: 55lbs – 6 reps
…don’t worry about it. This is perfectly normal. Your new goal is to make this become 4 sets of 8 reps. Put all of your effort into adding 1 rep to that second and third set, and 2 reps to that forth set. Maybe one workout you get 8, 8, 7, 6. Then next time you get 8, 8, 7, 7. Then next time, 8, 8, 8, 7. And then finally you get the 8, 8, 8, 8 the following workout. When that happens, repeat this all over again with 60lbs. This is progression. This is the single most important aspect of getting any form of positive weight training results.
If you didn’t attempt to progress and you just continued lifting the same 50lbs for the same 4 sets of 8, nothing would ever happen. No new muscle, no new strength, no new improvements, no new results. You could continue doing it for the next 20 years, it wouldn’t matter. This is something your body is already capable of doing. Continuing to do it will only signal your body to maintain what is needed for it to be able to lift 50lbs for 4 sets of 8.
Force your body to something it has previously been unable to do, and the complete opposite will happen. The only way your body will ever achieve any positive results from weight training is by you forcing them to happen. Signal your body to change, and it will. Don’t… and it won’t.
#2: Your little pink dumbbells suck.
Ladies, this one is for you. Step away from the 3lb pink dumbbells. The only reason you should ever go near them again is if you need a dumbbell-shaped paperweight to match some other pink desk accessory. Honestly, that’s all they’re really good for. Let me explain…
Did you read #1 on this list? If so, this really shouldn’t require much of an explanation. In order to get non-sucky weight training results, the progressive overload principle must be in constant and consistent effect. What that means is you must challenge your body to do something it isn’t currently capable of doing. Now, this doesn’t mean you need to go outside and try to pick up a car. It just means you need to do things that are challenging for YOU. And, take my word for it, I don’t care if you are 15 or 50, male or female, there is no healthy adult on the planet who is going to be challenged by a 3lb dumbbell.
I recently saw a woman in my gym do dumbbell presses with the smallest/lightest dumbbells I’ve ever seen in my life. She could have held 2 pencils in each hand and gotten the same effect. Hell, she could have drawn a picture of a dumbbell on a piece of paper and held the paper in her hand. It was just plain crazy. And of course, she’ll be back next time to repeat the same exercise with the same tiny dumbbells for the same number of reps. Then she’ll wonder why she isn’t any stronger, why she hasn’t built any new muscle, why she isn’t any leaner, why she isn’t getting into any better overall shape, and why she is getting nothing but sucky results from weight training.
The answer is simple. She’s not signaling her body to make any of these improvements. When she does this extremely typical type of workout that many females do, her body basically thinks this: “Oh great, here we go again. She’s got the tiny pink dumbbells out. What are we going to do now? Yet another set of 10-20 reps just like last time? Yawn. Wake me up when we’re going to do something that is even remotely challenging.”
If she progressed to the next heaviest weight of dumbbells the next time she did this workout, her body would think “Hey… what’s this? This is new. We’ve never had to do this before. Hmmm. Interesting. If she keeps this up, we’re going to have to adapt to this new work we’re being forced to do.” And that adaptation, of course, is the basis for all GOOD weight training results. The body will adapt by making the things you want to happen… actually happen. Increased muscle, increased strength, increased endurance, increased flexibility, increased bone density, increased overall fitness level, etc.. The body must be challenged to improve or else it will gladly remain as is. The typical workout done by most females just isn’t even almost making this happen.
What’s that? You use your light pink dumbbells because you don’t want to get “big and bulky” like a guy? Here’s the thing though, you CAN’T get big and bulky like a guy. Don’t get me wrong, you females can definitely put on your share of muscle, just not nearly as much or nearly as fast as a guy. It’s just not in your genetic makeup. What? What about the females who are indeed big and bulky like a guy? Well, all you need to do to avoid that ever happening is avoid their drug use.
This is the big female fear and the biggest excuse for having these non-challenging weight training habits. That if you even attempt to do a big exercise, or use a big weight, or do anything more than small exercises with light weights for high reps, you’ll wake up the next day and look like a big freaky female bodybuilder.
First of all, I wish muscle could be gained that quickly. Where you could wake up one day and think “Oh crap, how did this happen? How did I gain all of this muscle without realizing it?” It just doesn’t work like that. In fact, the best the average male adult could hope for is gaining something like 0.25 – 0.5 pounds of muscle per week, and that’s under the best possible circumstances. For females it’s most likely half that.
Second of all, as long as you don’t use any “assistance,” you could never get that big, freaky, manly look that so many females are afraid of even if you really wanted to. This common fear is a borderline myth, and all it’s actually doing is causing a lot a women to get a lot of sucky weight training results.
So ladies, what should you be doing in the gym? You should be working out like a guy who wants to gain 100lbs of muscle and be able to pick up cars and throw them down the street with their bare hands. Alright, that’s a bit extreme, but I’m just trying to make a point. You need to push yourself (safely, of course). You need to challenge your body. You need to do more than pick up the same little pink dumbbells and lift them for the same 15 reps for the same little isolation exercises (more on those later).
In my opinion (and the opinion of virtually any respectable source), there is no real difference in the way a guy and a girl should be weight training. We’re all human, and all of our bodies respond to the same basic principles. Therefore, we all need to do the same things in order to get the results we want. Would a guy who wants to gain some muscle or get stronger waste a second of his time with a 3lb pink dumbbell? Of course not, and no woman should either.
#3: Your body part split sucks.
First, let me clarify what I mean by “body part split” by giving you an example of a fairly typical version of one:
Friday: Biceps and Triceps
This, my friends, may very well be a variation of the most common type of workout organization you’ll find the average person using in nearly any gym on the planet. Your first thought might be “Well, if so many people are using it, it must be good, right?” Wrong. The average person may use it, but then again, the average person’s results suck. This is no coincidence.
Your next thought may be something along the lines of “But bodybuilder so-and-so uses a similar body part split, and he’s huge!” or “I have a subscription to a bunch of bodybuilding/fitness magazines and every routine the pros or trainers ever recommend is always in the form of a body part split similar to what you just mentioned.” or “I read a ton of websites that all recommend a workout split like this.” or “I’ve been paying attention to this big guy in my gym and he appears to be using a similar routine.”
How could this be, you ask?
I’ll sum the answer up in 2 words… drug use. I’ll say it again, drug use. And, once more for effect… drug use. Cancel your subscriptions to those magazines. Delete those websites from your bookmarks. Ignore that guy in your gym. Here’s who body part splits tend to work the best for… drug users and those with well above average genetics. Pro bodybuilders are both. That guy in your gym is most likely one or the other, if not both as well.
Does that mean the body part split mentioned above (or anything similar) doesn’t work unless you have super duper genetics or are using some form of “assistance?” Nope, it can still work. The real question is, would it be the optimal way for a natural, genetically average person to workout? The answer there is a resounding NO.
You probably need some convincing, I know I did. It took me a good 2 years of once-per-week-body-part-split training before I started to realize how my own results sort of sucked and started looking for answers why. Let me save you the time. The body part split is not ideal for about 90% of the population. Nearly every single respectable strength coach (the people who train high school, college and professional athletes from a variety of sports) and fitness expert would back up that statement.
There isn’t an athlete (from football players, to gymnasts, to powerlifters) on the planet who splits their workouts up in terms of body parts and trains each one once every 7 days. They know that this just isn’t optimal.
Old time bodybuilders/strongmen knew this too, which is why they would have probably laughed in your face if you suggested they use a typical body part split. This type of weight training layout became popular right around the time performance enhancing drugs became popular. This is no coincidence.
So, magazines slap pictures of huge bodybuilders all over their magazines and sell it to you with the headline of “Learn what this guy does to look like this!” Unfortunately, at the end of the article describing his high volume body part split, they leave out the disclaimer that should say “Oh, and don’t forget to use a ton of drugs like this dude did.”
So then, what kind of workout split is ideal for us natural, genetically average people? A full body or upper/lower split. For beginners (less than 6 consistent months), there is no question that a full body routine done 3 days per week (Monday, Wednesday and Friday, for example) is by far and away the most recommended weight training split. An upper/lower split (upper body on Monday and Thursday, lower body on Tuesday and Friday) is perfect after that. I made the switch from a typical body part split to an upper/lower split years ago and won’t be switching back any time soon.
#4: Your exercise selection sucks.
If you want to increase strength or muscle, you’d be at a HUGE disadvantage if your workout consists primarily of, well, crap. A ton of biceps and triceps exercises, leg extensions and leg curls, pec decks, cable crossovers and dumbbell flyes, and so on. These are all small isolation exercises that serve to “isolate” the specific muscle you are looking to “work.” This is all well and good, and these types of exercises can (and in some cases should) be a part of your weight training routine. However, they should be nothing more than a very small part of it.
Instead, your workout should be comprised primarily of big, compound exercises. These are the exercises that allow you to use the most weight, allow you to add weight the most often (aka the progressive overload principle) and will add more muscle to your body than any combination of isolation exercises ever will.
These types of exercises include the bench press (flat, incline and decline), squats (and other squat variations), deadlifts (and other deadlift variations), rows (bent over barbell/dumbbell rows, t-bar rows, seated chest supported rows, etc.), pull-ups, dips, and overhead presses.
If you have any interest in adding any amount of muscle to your body, increasing your strength at all, or just becoming a more fit and athletic person in general, your weight training workout should be built around these exercises.
#5: Your recovery sucks.
When you are working out, you are not getting results. Instead, you are signaling your body to do what it needs to do to make the results happen. In order for your body to do this, it needs to rest and recover. It needs off days, days when you aren’t signaling it with weight training. It’s not even so much that each muscle group needs a chance to recover before the next workout (although they do), it’s that your entire body (from the nervous system on down) needs to recover.
For these reasons, the average person should have a minimum of 3 off days per week. This allows you to have a maximum of 4 weight training workouts per week. This fits perfectly with my recommendation of an upper/lower split as well as 3 full body workouts (which would allow 4 off days per week).
In addition, each workout itself should be kept to about 1 hour each, give or take 15 minutes or so.
Your body also needs sleep, the more the better. In an ideal world, 8-10 hours a night would be perfect. Your body also needs you to avoid stress. The weight training itself is about all the stress your body wants to deal with. Outside stress beyond that certainly doesn’t help.
#6: Your form sucks.
I see it so often that I barely notice it anymore. Spend time in any regular gym and you’re guaranteed to see it too. Horrible, many times even laughable, form when performing certain weight training exercises. Squats that have the range of motion of a calf raise. Biceps curls that look like some insane combination of a reverse grip upright row and a good morning. Bench presses where the spotter is getting more of a workout than the person doing the actual bench pressing. From something as advanced as a squat to something as basic as a push-up. Name any exercise and you’ll find thousands of people performing it with bad form.
The way I see it, there are 3 types of bad form. The dangerous kind that can (and most likely will) cause an injury, the kind that lessens or completely voids the effectiveness of an exercise, or the kind that is a combination of both. All types should be avoided completely.
You could have the best routine, with the best exercises, with an exceptional focus on progression, and it will all do very little if bad form is preventing you from getting everything out of it that you should be.
Whether it’s just a lack of understanding how to do an exercise properly, or just an ego thing (lifting more weight than you can with proper form for the sole purpose of lifting a heavier weight), it doesn’t really matter. If your form sucks, your results will suck.
#7: Your consistency and patience sucks.
The positive results from weight training don’t happen overnight. It takes time. You can’t workout hard for a couple of weeks and expect amazing results. I know, some people are programmed into thinking you can from the various ads making it seem like you should. “Get the body of your dreams in just 6 weeks!” or “Get the results you want in as little as 3 weeks!” Those are all giant lies. Ignore them.
In addition to time, it also takes consistency. As I’ve mentioned throughout this article, weight training is really just the tool you are using to signal your body to improve. That signal needs to remain constant (while still allowing adequate rest and recovery, of course). This means that you can’t expect to do everything right for a short period of time, stop, start again, stop, start again, etc. and get positive results. Your body won’t see the need it improve if the demands being placed upon it aren’t consistent.
#8: Your diet sucks.
There are so many reasons your diet could suck that this could quickly become a whole second article. Let’s keep it simple. First, calories. If you want to lose weight, you need to consume less calories than your body needs. If you want to gain weight (specifically a significant amount of muscle), you must consume more calories than your body needs. (Full details on this can be found in the Guide To Calories And Weight Control.)
After that, you need sufficient amounts of protein, carbs and fat, and you need to get them all from good sources. (More details can be found in The Beginner’s Guide To Diet, Nutrition And Healthy Eating.)
Recommended reading: Dear Diary by MissJolie
Ella-Mae: You may also want to keep a journal detailing your workout 🙂
Then you need plenty of water, vitamins and minerals.
The best weight training workout in the world can easily be made sucky at the hands of a terrible diet. They go together. Get them both right, and the results will follow.
If you’ve been doing any weight training and are getting less than stellar results, I can almost guarantee that one or more of the above reasons is the cause. If you’re new to or are planning on getting into weight training in the near future (which literally every single person, male or female, old or young, could greatly benefit from), these are the most common causes of poor results. Read them, understand them, and avoid them.
For an insanely detailed guide to building muscle, check out The Ultimate Guide To Building Muscle.
Posted by ella-mae on September 23, 2008
This piece news must have made many out there breathe a sigh of relief. But only a short breath: don’t forget RPK left behind a legacy and that can never be shut away in Kamunting.
Raja Petra to be sent to Kamunting
Sep 23, 08 9:34am
Malaysia Today editor Raja Petra Kamarudin will be sent to Kamunting Detention Centre in Taiping, Perak today to begin his two-year detention under the Internal Security Act, said his lawyer.
The home minister has signed his detention order last night to be held without trial under section 8 of the tough security law. Under the Act, the government can renew his detention indefinitely.
raja petra and internal security actLawyers said that the police had informed them this morning that they would be taking Raja Petra to the detention centre.
The Kuala Lumpur High Court is to hear a habeas corpus bid by Raja Petra’s lawyers to overturn the detention of the controversial blogger today.
Habeas corpus is a writ ordering prisoners to be brought before a judge to ascertain if there are any procedural defects which could render their detention unlawful.
Hope to see some of you at the Abolish ISA forum tonight.
Venue: KL & Selangor Chinese Assembly Hall
Date: 23 Sep 2008 (Tues)
Time: 8:00 pm
*Teresa Kok, Selangor State Exco
*Datuk Ambiga Sreenevasan, Bar Council President
*Syed Ibrahim Syed Noh, Chairman of Gerakan Mansuhkan ISA (GMI)
*Lim Guan Eng, Penang Chief Minister
*Khalid Samad, MP Shah Alam
*Nurul Izzah Anwar, MP Lembah Pantai
*A. Sivanesan, ADUN Sungkai
Posted in Badawi, blogosphere, Current Affairs, ella-mae, Human Rights, malaysiakini, Politicians, politics, Raja Petra Kamarudin | Tagged: ISA, ISA detention, malaysia-today, malaysiakini, Raja Petra Kamarudin | 13 Comments »
Posted by ella-mae on September 17, 2008
Anil Netto at 14:34 said:
1434: It is a serious weakening of Abdullah’s own position in the Cabinet in relation to Najib The PM, who was finance minister until now, will now focus on “religion, social issues and reforms”, reports the NST. He says he will not stay on after 2010, but “may go earlier”. Najib has strengthened his hand considerably in government. Perhaps the hope is that this Cabinet swap will pre-empt the Mahathir-inspired faction, Razaleigh and Muhyiddin from gaining momentum. In a sense, it may be seen as history repeating itself. Abdullah’s current position reminds me of the tail-end of Tunku’s tenure in 1969-70 when Najib’s father Abdul Razak for all intents and purposes held real power even though the Tunku only stepped down later.
And then we find out Pak Lah takes over (tada!) the Defence Ministry.
Malaysiakini:Najib takes over as finance minister
Beh Lih Yi | Sep 17, 08 2:16pm
Prime Minister Abdullah Ahmad Badawi today said he would pass his finance portfolio to his deputy Najib Abdul Razak, while he takes over as defence minister.
Abdullah told a press conference this afternoon that the swap in the cabinet posts will take effect immediately.
The prime minister, who has held the post of finance minister since 2004, said he had informed the cabinet of the decision.
Abdullah also said that he may step down earlier than 2010 depending on Najib’s performance.
However, both leaders nevertheless reaffirmed their commitment to the 2010 power transition plan.
Abdullah added that both he and Najib will defend their respective posts as Umno’s top two leaders in the party polls in December.
Najib, who was present at the hastily-called press conference, said when asked to comment: “We have agreed. I’m leaving it to the party. We are offering ourselves to the party and I hope that they will accept.”
There has been increasing pressure on Abdullah to quit earlier than scheduled, but it now appears that Najib has stitched a deal with his boss to placate the demands of the Umno grassroots.
Both men have been at the centre of a political maelstorm, caught by bitter infighting in Umno amid a mounting challenge from Opposition Leader Anwar Ibrahim, who has promised to form a new government soon.
Imagine this scenario…
Bird 1= Anwar
Bird 2 = Najib
Stone = Defence Ministry
So clever la you, Pak Lah. Diam diam ubi berisi…
Apa pendapat anda? (And oh! Everyone’s favourite minister (NOT) Nazri might be made the de facto Law Minister to replace Zaid Ibrahim’s former cabinet position.)
Another round of ISA for Anwar?
Sep 17, 08 3:40pm
Prime Minister Abdullah Ahmad Badawi has left observers wondering if Opposition Leader Anwar Ibrahim could once again be detained under the Internal Security Act.
During a press conference at Putrajaya this afternoon to announce a reshuffle of cabinet portfolios, the premier made remarks that appear to indicate the possibility of an ISA arrest for the maverick politician.
Among others, Abdullah described the opposition leader as a “threat to the country’s economy as well as a possible threat to (national) security.”
This in itself provides sufficient grounds for the authorities to invoke the security law which provides detention without trial against Anwar.
And when asked what action the government would take against him, Abdullah refused to reveal his cards, saying: “I will not indicate what plan I will take, what I do will be in the best interests of the people and the country.”
Employing the ISA against Anwar would undoubtedly have severe repercussions but such a move would not come as a surprise since the opposition leader had been constantly flirting with this possibility.
Since the March 8 general election, Anwar had been a major thorn on the side of Barisan Nasional by threatening to launch a political coup.
The two-time ISA veteran claimed that he has enough ruling MPs willing to cross over into the opposition alliance Pakatan Rakyat in order for him to form government with a simple majority.
Anwar had failed to initiate the coup yesterday (Sept 16) – the date which he had set – but reiterated that he had the numbers and the toppling of the BN-led government was imminent.
The 61-year-old politician had also requested to meet Abdullah to discuss a transition of power plan and urged the premier not to resort to drastic measures, like declaring an emergency, to thwart the takeover.
Abdullah, however, rejected the meeting again today and dismissed the takeover claims as lies.
“There is nothing to discuss,” he said.
Anwar, who is currently facing a court battle over a sodomy charge, was first arrested under the ISA in 1974 in connection with a student protest. The former student leader was incarcerated for 20 months.
More than two decades later, he was once again briefly arrested under the ISA after spearheading a series of protests against his sacking as deputy premier in 1998.
Posted in Current Affairs, ella-mae, government, hypocrite, Malaysia, malaysiakini, Observation, Opinions, Politicians | Tagged: Anwar Ibrahim, Badawi, ISA, malaysiakini, Najib Tun Razak | 10 Comments »