Some of you have expressed interest in sharing tips on working out, fitness and diet. Others have sent us photos showing off the bodies you've built with your workouts. Use this page to share those types of tips and photos directly. You can use HTML or IBF codes to link photos to this page.

I've found it helps not to overuse the same exercises. You can build a lot more strength and muscle by using several different exercises to hit different parts of each muscle group. So instead of doing 6 sets of benches, you can do 3 sets of benches and 3 sets of incline benches instead.

Be consistent with your workouts and start slow, there is no shame in starting with very low weights and slowly work up. I started with just the bar for my first squats and now doing 275 for reps no big deal also I started with the bar on bench and now do 225 for reps.

The key is consitency. Persistance. Determination and focus beats all other factors.

I realized some Asians hunches (or rather look hunched). You can make urself look taller by building ur "back shoulder". Yep, you have to be persistence by lifting weights correctly. Consult someone who knows how to build back shoulder to "show" you. I don't think I can help U picture it wif my level of English.

I've my tips to share but again plz forgive my English!

Tips :
1. For optimum effect. Lift dumbbells "slowly". Hold it for 3 seconds. Then go back to position "slowly". Swinging too hard or using gravity will definitely make ur workout less effective. Or, you can take up swimming, it really builds ur back shoulder (n other parts of the body) and make you look tall & confident (ur optimum height).

2. You do not have to workout it too often. I read a research that compared a group of ppl who did 3 rounds of lifting for 12 repetitions wif another who only did 1 round. After 3 months, both groups showed similar improvement in muscle mass. So you don't have to push to hard, but dun give up too soon/lift weights that r too easy for u.
Remember, persistently workout 3 times a week, wif a day break in between each. And diet is very important, so do eat well (eg:- soya bean, egg) to help u build muscles.

3. So how do you know ur limit? If you do 10,12 or 15 repetitions of slow and proper weightlifting. You should not feel too tired and still alert. Each repetition should be consistent, if you find urself forcing the last few repetition, then that should be the no. of repetitions you can lift.

I believe this is true as I started out wif slow and steady push-ups of 15-20 times. When I was asked to do it fast during basketball training ('coz I lost the match.. ), I could do up to 30+ and can still go on without panting. Itz really shocking but it is true. Hey Jet Li can do 100 with one hand. I'm sure wif determination anybody can do it

4. Do not take steroids!!

Well thatz my share of experience. I hope more ppl will post here so that I can learn from u guys too !

so is it true that asians generally have a harder time building muscle mass/toned looks? ike the "v-taper" or bulked legs, etc? would these kinds of generalizations be as accurate as: "asians have dark hair"? or is it more unsure, like "west Africans are good sprinters"?

i'm sure there are asians that don't fit any generalizations, but still i'm asking overall. any scientific studies on this?

To answer that Q,

I've to say that the Asian diet in Asia, doesn't make us fat. Hence, we have not much fats to be burned into muscles. But with proper diet n nutiritions and exercise, Asians can look muscular too. Also do consider the fact that some Asians have thinner bones. So even if they're muscular, you can't really tell if they don't take off their shirt. But Jet Li n Jackie Chan are good examples of muscular Asians who can combine swift with size. I mean they can move fast, punch fast, have extremely good stamina and timing and they strike critical areas which may cause death if not properly choreographed.. (no joke).

If you've noticed WWE, those supermuscular ppl are results of steroids + weight lifting. They rehearse their moves and although they can endure hard hits, they're slow. So my point is muscles is only good to see, there is no need for big muscles. Just have enough, and you'll be the healthiest person around.

If we're to talk about inner strength, I think WWE wrestlers have very little understanding about it. They just potray big muscles as stronger. But I dare to challenge that an Asian sized Shaolin Monk, can kick ass! Sorry, just had to say that.

Everything I said is not based on any scientific study. I'm just another Asian observer in Asia.

To get a V-taper requires many hours working out at a gym doing very specific reps. Most Asian aren't into weight lifting of that kind muscle development.

As for Thick tighs. In martial arts especially southern kung fu styles, where a lot of low stances are required. I see many practioners with thick thighs, most from many hours of practicing forms with deep narrow "horse riding" stance.

Look at Michael Changs thighs....huge.