[MERGED]Bodybuilding 101 featuring Blakedaddy

[blakedaddy]

Ferarri25,

go to the diet and supplements thread.

[wassup]

I've been weight training for more than half a year now. Whole body work-out every training day, 3x a week. Sometimes, I go to the gym in-between my training days for purely cardiovascular activities. My target is weight loss, and maybe a little bit of definition afterwards. I've only lost less than 10 pounds for that period of time, though lot of inches in terms of measurement. I don't take any supplements aside from multivitamins and additional Vitamin C. Strictly speaking, I need to lose 15 pounds to have the average weight for my height. But since I think I have fast twitching muscles (because I need to pin down or choke my opponent immediately during my Judo days otherwise, talo ko sa endurance!), what should be the ideal body fat percentage na lang?

I'm gradually losing confidence in my gym trainer so I started to read. Unfortunately, I get confused at times with conflicting information. One source says that the abdominal muscles could be trained daily because it's a relatively large group of muscles so it recuperates fast while another source says that only every other day because the abdominal muscles are just like any other muscle group that need time to recuperate adequately . Then, there's one source that says that I should do cardiovascular activities right after I wake up because the body will use the fat deposit while another says that shouldn't be the case because it will be derogatory to the muscles.

Now for the questions: Can anyone recommend a good exercise for the abdominal obliques? Ayaw na ayaw ko yung sa decline bench so I do sacrifice the quality for the quantity required by my trainer. I've been asking my trainer for another, but he seems apathetic to just point at someone doing "bicycles" and have me mimic it. Most of the time, the focus is how to execute a certain exercise, but I'm also after the do's and don'ts pointers in executing the routine properly. Also, abs ko pinakamahina (Skipped gym for two weeks and only my abs was sore when I resumed my program)

Ok lang ba na alternate yung exercise sa upper at lower ? Say after yung sa chest, squats at yung sa hips, sinusunod ko. My reason for this is time conservation, para di ganoon katagal rest time ko. I spend a total time of 2.5hours (1.5hours weights, 1hour cardio) ayaw ko na humaba pa!

Is it ok if I choose a slightly heavier weight than what my trainer recommends? My reason for this is I want to feel the target muscle working otherwise, I get bored and my mind starts to wander. Also, feeling my muscle is working helps me focus that I execute the proper form. Before it feels good after a weight training session. Ngayon medyo bored na ko; paano 3 months na yung program ko, ayaw pa rin palitan. I'm still new with this research thing, heck I still get confused, let alone be capable to make myself my own program. Though the research journey has its own fruits. I was amused to learn that I was actually doing supersets and superslow before I learned there's such phenomena! The former triggered by time conservation and the latter by concentration on the execution of the proper form.

[sam999]

first of all.....

I'm not saying all..... but MANY gym instructors are fool of sh*t.....

now to the questions:

1. I'd recommend doing abs only 2 times a week.... 3 the MOST! Use it with weights.... don't be afraid... it won't bulge as you might it would. This is already sufficient training because your abs are basically used when doing the other compound exercises... it's the core muscle.

for the obliques I really like side bends. hold a cable on one side then bend. i like to use cable because the resistence is always there. You can also do this with a broom on your nape. another thing I like is oblique twist.

2. yes it's ok to alternate exrcises. supersets and compound sets.... :) cute down on the gym time.... 1 and half hours is too much lifting and 1 hour of cardio is too much cardio.

3. yes, you can use heavier weights. The only person who can really tell if you can lift a certain weight is you. You're trainer might say that you lift 100 lbs for bench press, but you might actually be able to press 150 lbs. Listen your body...

and lastly, why not post your routine so we can have look if it's ok...??? :D

keep learning, bro! :)

[blakedaddy]

twisting cruncehs are best for the obliques IMO.Abs are like any other muscle and need rest to recover. I also do fullbody workouts and I only go to the gym twice a week. If you do cardio post-workout, do it for about 20 minutes max, You need to be in the gym for AN HOUR AT MOST, anything more may be counter-productive. Pick a weight that gives you a challenge but does not cause you to compromise your form. Post your routine here and we would gladly help you out

Originally posted by wassup
I've been weight training for more than half a year now. Whole body work-out every training day, 3x a week. Sometimes, I go to the gym in-between my training days for purely cardiovascular activities. My target is weight loss, and maybe a little bit of definition afterwards. I've only lost less than 10 pounds for that period of time, though lot of inches in terms of measurement. I don't take any supplements aside from multivitamins and additional Vitamin C. Strictly speaking, I need to lose 15 pounds to have the average weight for my height. But since I think I have fast twitching muscles (because I need to pin down or choke my opponent immediately during my Judo days otherwise, talo ko sa endurance!), what should be the ideal body fat percentage na lang?

I'm gradually losing confidence in my gym trainer so I started to read. Unfortunately, I get confused at times with conflicting information. One source says that the abdominal muscles could be trained daily because it's a relatively large group of muscles so it recuperates fast while another source says that only every other day because the abdominal muscles are just like any other muscle group that need time to recuperate adequately . Then, there's one source that says that I should do cardiovascular activities right after I wake up because the body will use the fat deposit while another says that shouldn't be the case because it will be derogatory to the muscles.

Now for the questions: Can anyone recommend a good exercise for the abdominal obliques? Ayaw na ayaw ko yung sa decline bench so I do sacrifice the quality for the quantity required by my trainer. I've been asking my trainer for another, but he seems apathetic to just point at someone doing "bicycles" and have me mimic it. Most of the time, the focus is how to execute a certain exercise, but I'm also after the do's and don'ts pointers in executing the routine properly. Also, abs ko pinakamahina (Skipped gym for two weeks and only my abs was sore when I resumed my program)

Ok lang ba na alternate yung exercise sa upper at lower ? Say after yung sa chest, squats at yung sa hips, sinusunod ko. My reason for this is time conservation, para di ganoon katagal rest time ko. I spend a total time of 2.5hours (1.5hours weights, 1hour cardio) ayaw ko na humaba pa!

Is it ok if I choose a slightly heavier weight than what my trainer recommends? My reason for this is I want to feel the target muscle working otherwise, I get bored and my mind starts to wander. Also, feeling my muscle is working helps me focus that I execute the proper form. Before it feels good after a weight training session. Ngayon medyo bored na ko; paano 3 months na yung program ko, ayaw pa rin palitan. I'm still new with this research thing, heck I still get confused, let alone be capable to make myself my own program. Though the research journey has its own fruits. I was amused to learn that I was actually doing supersets and superslow before I learned there's such phenomena! The former triggered by time conservation and the latter by concentration on the execution of the proper form.

[victory]

wassup, aside from the very helpful tips posted by sam999 and blakedaddy above, it might also help if you posted not only your training routine but also your diet. Give us an idea of how many calories you take in per day, the breakdown in terms of protein, carbs and fats -- and your starting bodyweight/bodyfat percentage as well as your goal bodyweight/bodyfat.

Your progress will come to a grinding halt even with the best training in the world if your diet is not in check!

[blakedaddy]

amen brother

Originally posted by victory
wassup, aside from the very helpful tips posted by sam999 and blakedaddy above, it might also help if you posted not only your training routine but also your diet. Give us an idea of how many calories you take in per day, the breakdown in terms of protein, carbs and fats -- and your starting bodyweight/bodyfat percentage as well as your goal bodyweight/bodyfat.

Your progress will come to a grinding halt even with the best training in the world if your diet is not in check!

[wassup]

My workout program: Decline Crunch 3 x 20
Oblique Declince Crunch 3 x 20
Reverse Crunch on Bench 3 x 20
45 Degrees Back Extension 1 x 30
Lateral Pull Down 2 x 10/15/20
Leg Curl 2 x 20
Dumbbell Bench Press 2 x 20
Inclined Dumbbell Flyes 2 x 20
Dumbbell Rows 3 x 20
Dips 2 x 15
Dumbbell Curls 2 x 20
Inclined Curls 2 x 20
Leg Press 2 x 10/15/20
Hip Flexion (Cables) 2 x 15
Hip Abduction (Cables) 2 x 15
Arnold Press 2 x 20
Side Raise 2 x 20
Open Squats 2 x 15
Pressdown 3 x 20
Lunges 1 x 30 Honestly, I'm not really aware of my calorie intake. My diet goal is to transform my eating habits first. We usually have broths (mahilig pamilya ko sa sabaw kaya madalang mga fried except for fish), vegatables, meat and fish (i.e., Tinola, Sinigang, Chopsuey, Chicken Curry...the usual...etc.) at home. But I have to admit, malakas talaga ko sa kanin though medyo nabawasan na pero malakas pa rin! My snacks usually consists of biscuits, pancit and sandwiches (not much to choose from sa school cafeteria). At times, fastfood. Frequently drinks soy milk, chocolate milk and/or Milo (yung nabibiling timplado na) and of course, water. A juice addict. Rarely, softdrinks. Junkfoods, candies and chocolates are nil.

I couldn't spread my meals because my classes are usually straight 4-5 hour lectures/lab so I always end up hungry during breaks, just like the rest of the class.

My starting bodyweight is 145 lbs (Di ako kinunan ng body composition then); I'm around 137 pounds now. My goal is just what is ideal for my height (5'2").

Btw, kung masama na pala 1hr cardio during my weight training days, does that mean it's also bad that I run/crosstrain/cycle for 1.5hr sa cardio days?

[blakedaddy]

I'll be honest to say ANG GULO NG PROGRAM MO, di k ma get ang logic. If you want, I can make you a new one. NOw about cardio, if you do cardio and weight training on the same day, make sure they are evenly spaced apart, preferrable at least 3 hours. I do kickboxing for cardio so if you enjoy biking, go ahead. Remember, hindi lang bawas kanin ang start if you wanna lose weight, bawas kain sa lahat.

Originally posted by wassup
My workout program: Decline Crunch 3 x 20
Oblique Declince Crunch 3 x 20
Reverse Crunch on Bench 3 x 20
45 Degrees Back Extension 1 x 30
Lateral Pull Down 2 x 10/15/20
Leg Curl 2 x 20
Dumbbell Bench Press 2 x 20
Inclined Dumbbell Flyes 2 x 20
Dumbbell Rows 3 x 20
Dips 2 x 15
Dumbbell Curls 2 x 20
Inclined Curls 2 x 20
Leg Press 2 x 10/15/20
Hip Flexion (Cables) 2 x 15
Hip Abduction (Cables) 2 x 15
Arnold Press 2 x 20
Side Raise 2 x 20
Open Squats 2 x 15
Pressdown 3 x 20
Lunges 1 x 30 Honestly, I'm not really aware of my calorie intake. My diet goal is to transform my eating habits first. We usually have broths (mahilig pamilya ko sa sabaw kaya madalang mga fried except for fish), vegatables, meat and fish (i.e., Tinola, Sinigang, Chopsuey, Chicken Curry...the usual...etc.) at home. But I have to admit, malakas talaga ko sa kanin though medyo nabawasan na pero malakas pa rin! My snacks usually consists of biscuits, pancit and sandwiches (not much to choose from sa school cafeteria). At times, fastfood. Frequently drinks soy milk, chocolate milk and/or Milo (yung nabibiling timplado na) and of course, water. A juice addict. Rarely, softdrinks. Junkfoods, candies and chocolates are nil.

I couldn't spread my meals because my classes are usually straight 4-5 hour lectures/lab so I always end up hungry during breaks, just like the rest of the class.

My starting bodyweight is 145 lbs (Di ako kinunan ng body composition then); I'm around 137 pounds now. My goal is just what is ideal for my height (5'2").

Btw, kung masama na pala 1hr cardio during my weight training days, does that mean it's also bad that I run/crosstrain/cycle for 1.5hr sa cardio days?

[unknown8]

wassup,

there's too much volume and exercises in your routine. No wonder you take around 2 hours in the gym.

How many times do you do this routine??? 2 or 3??? But still, too much volume. When doing whole body routines, you should be very cautious with the number exercises, otherwise you run the risk of burning out or overtraining. Stick to the compound exercises like dips. bench press, military press, chins, and etc. If your whole body workout consists of the basic compound movements, you may opt not to do any more direct arm exercises.
e.g. Leaning forward dips hit the chest, tris, and shoulder.

Now I know why you're losing faith in your gym instructor.

I once did a full body workout, that was a couple of months ago. I'll post it and see if you like it. :)

squats
bench press
leaning forward dips
Chins
BB row
DB shoulder press
Side laterals

[GilmoreGal]

I'm a peanut butter addict.

And i want to eat natural ones. I don't know which brand to choose. I cant seem to find the Farmland brand.

Anyways, i'd like to make my own. What do i need? Food processor? peanuts,etc?

What are the ingredients? Anyone makes his/her own Natural Peanut Butter?


Oh, and what are flaxseeds? I read that it has healthy fats. Where can i buy them?

And i read that u should ground them first before eating or else, it will just go directly to ur intestine and not be absorbed by ur body

[wassup]

Yes blakedaddy, I'd very much appreciate it so! :) I apologize if I wrote it randomly rather than according to muscle groups. I never had the chance to do it according to how it lis originally listed since there's always someone else using the bench and/or machine. So I proceed to the next, and return to the bypass one when the site is available.

What do you mean by evenly space? During weight training days, I do cardio half an hour before and after work-out. Since you mentioned above I should limit post workout cardio to 20 minutes, does it apply to the pre-workout cardio too? Also, how much interval should it be in-between pre-workout cardio and the workout?

In general, I've reduced my food intake though I know I'm still consuming more rice than I should, just not as much as before at least. Perhaps this explains my continual circumferential reduction despite my gradual weight loss. I think muscle gain is just offseting fat loss due to the feedbacks of friends I haven't for some time. Is there any means of accurately body fat percentage aside from those online calculators?

Thanks everyone, for accomodating and educating me!

[blakedaddy]

there is a body composition analysis machine you can try, however the underwater analysis is the most accurate. Also, before I make your routine, are there any injuries I must be aware of?

Originally posted by wassup
Yes blakedaddy, I'd very much appreciate it so! :) I apologize if I wrote it randomly rather than according to muscle groups. I never had the chance to do it according to how it lis originally listed since there's always someone else using the bench and/or machine. So I proceed to the next, and return to the bypass one when the site is available.

What do you mean by evenly space? During weight training days, I do cardio half an hour before and after work-out. Since you mentioned above I should limit post workout cardio to 20 minutes, does it apply to the pre-workout cardio too? Also, how much interval should it be in-between pre-workout cardio and the workout?

In general, I've reduced my food intake though I know I'm still consuming more rice than I should, just not as much as before at least. Perhaps this explains my continual circumferential reduction despite my gradual weight loss. I think muscle gain is just offseting fat loss due to the feedbacks of friends I haven't for some time. Is there any means of accurately body fat percentage aside from those online calculators?

Thanks everyone, for accomodating and educating me!

[blakedaddy]

there is a body composition analysis machine you can try, however the underwater analysis is the most accurate. Also, before I make your routine, are there any injuries I must be aware of?

Originally posted by wassup
Yes blakedaddy, I'd very much appreciate it so! :) I apologize if I wrote it randomly rather than according to muscle groups. I never had the chance to do it according to how it lis originally listed since there's always someone else using the bench and/or machine. So I proceed to the next, and return to the bypass one when the site is available.

What do you mean by evenly space? During weight training days, I do cardio half an hour before and after work-out. Since you mentioned above I should limit post workout cardio to 20 minutes, does it apply to the pre-workout cardio too? Also, how much interval should it be in-between pre-workout cardio and the workout?

In general, I've reduced my food intake though I know I'm still consuming more rice than I should, just not as much as before at least. Perhaps this explains my continual circumferential reduction despite my gradual weight loss. I think muscle gain is just offseting fat loss due to the feedbacks of friends I haven't for some time. Is there any means of accurately body fat percentage aside from those online calculators?

Thanks everyone, for accomodating and educating me!

[wassup]

Wala namang injury. Thanks, blakedaddy.

[blakedaddy]

gilmoregal, please post this in the diet and supplements thread. thanks

Originally posted by GilmoreGal
I'm a peanut butter addict.

And i want to eat natural ones. I don't know which brand to choose. I cant seem to find the Farmland brand.

Anyways, i'd like to make my own. What do i need? Food processor? peanuts,etc?

What are the ingredients? Anyone makes his/her own Natural Peanut Butter?


Oh, and what are flaxseeds? I read that it has healthy fats. Where can i buy them?

And i read that u should ground them first before eating or else, it will just go directly to ur intestine and not be absorbed by ur body

[blakedaddy]

here's the routine warmup for 5 minutes on the elliptical or a stationary bike
day1
squats
still leg deadlift
bench press
seated cable row/bent over row
military press
preacher curl
standing calf raise
crunch

day2: cardio

day 3: cardio

day 4: cardio
day 5
squats
leg curl
pullover
machine shouler press/seated db press
chinups/lat pulldown
dips
bb curl
seated calf raise
reverse crunch

do 1-3 sets 8-12 reps for upper body, 15-20 for legs. all abs are 15 reps up.



Originally posted by wassup
Wala namang injury. Thanks, blakedaddy.

[b3t]

does anyone of you know someone or a shop that sells used gym/fitness equipment? (like weight plate,bars,dumbbells) pm me. thanks!

[blakedaddy]

you can buy affordable gym equipment at raon or try sending a PM to CLY

[b3t]

is raon a shop? where can i find it? im still waiting for a response from CLY. thanks!

[rave81]

can you give me a workout for shoulders ??

[sam999]

rave, all you need for shoulders are the basic movements. Presses and raises..........

[eigna123]

Originally posted by b3t
is raon a shop? where can i find it? im still waiting for a response from CLY. thanks!

Raon's a place/street near quiapo. I forgot the station name, but if you're taking LRT, I think its the station next to the Central station (peeps, correct me if Im wrong). Then walking distance na lang yung raon from there. If you're taking the jeep from taft, pwede ata yung mga "sta cruz"-route jeeps.

Last I went there, mga 3 months ago. Plates are around 15 pesos/pound (they usually sell it at 17-20 pesos pero tawad ka :) ). Ito yung simple plates lang, black ones na bakal at itim ang kulay. Meron ding mga rubberized plates at yung mas makinis pero never bothered to ask the price. The bench that I bought was between 1500 to 2K.. cant remember pero alam ko yan yung range. I dont know the prices of the bars kasi meron na ako sa bahay. So yun, definitely mas mura compared to the sports shops in the malls.

[blakedaddy]

why just shoulders? what about your other bodyparts? All you need for shoulders is a basic overhead press. Don't worry about raises for the meantime until you've built a good foundation

Originally posted by rave81
can you give me a workout for shoulders ??

[b3t]

Originally posted by eigna123
Raon's a place/street near quiapo. I forgot the station name, but if you're taking LRT, I think its the station next to the Central station (peeps, correct me if Im wrong). Then walking distance na lang yung raon from there. If you're taking the jeep from taft, pwede ata yung mga "sta cruz"-route jeeps.

Last I went there, mga 3 months ago. Plates are around 15 pesos/pound (they usually sell it at 17-20 pesos pero tawad ka :) ). Ito yung simple plates lang, black ones na bakal at itim ang kulay. Meron ding mga rubberized plates at yung mas makinis pero never bothered to ask the price. The bench that I bought was between 1500 to 2K.. cant remember pero alam ko yan yung range. I dont know the prices of the bars kasi meron na ako sa bahay. So yun, definitely mas mura compared to the sports shops in the malls.

Thanks for the info eigna123! I might give it a look :)

[you101]

is there a recommended number of times to train each body part per week?

[sam999]

Originally posted by you101
is there a recommended number of times to train each body part per week?

Normally, people would say 3 times a week would suffice. However, there's really no rule. You can train for 2, 3, 4, and sometimes 5 times a week. It all depends on your split and how you distibute the sets per exercises, your body's ability to recovery, nutrition, and etc.....

[blakedaddy]

The mor intense you train, the less frequency is needed to train a muscle.

Originally posted by sam999
Normally, people would say 3 times a week would suffice. However, there's really no rule. You can train for 2, 3, 4, and sometimes 5 times a week. It all depends on your split and how you distibute the sets per exercises, your body's ability to recovery, nutrition, and etc.....

[treefingers]

saan pinakamurang pagbilhan ng CELLTECH at OPTIMUM WHEY

yung lowest na price kasi so far na nakita ko is:

Optimum 100% Whey 2lbs 30servings 1,300.00

Optimum 100% Whey 5lbs 78servings 2,700.00

Optimum 100% Whey 10lbs 155servings 4,700.00

******
Muscletech CellTech 4.3lbs 20servings 3,300.00

Muscletech CellTech 7lbs 32servings 4,900.00

meron pa bang mas mababa dito?

[capish]

treefingers go to CASH N CARRY

[sam999]

Originally posted by blakedaddy
The mor intense you train, the less frequency is needed to train a muscle.

I agree!

However, based on a personal experience, I actually got stronger and gained a bit while using a higher frequency. And trust me, I really work my balls out in the gym. :) I'm not saying it will work for everyone, cause it may or may not. Everyone responds differently. But for someone who's been training for quite a while, a higher frequency would actually a good way to change things up. :)

And besides, research somehow supports this. (I'm sure you're aware of it) :)

[victory]

Originally posted by sam999
I agree!

However, based on a personal experience, I actually got stronger and gained a bit while using a higher frequency. And trust me, I really work my balls out in the gym. :) I'm not saying it will work for everyone, cause it may or may not. Everyone responds differently. But for someone who's been training for quite a while, a higher frequency would actually a good way to change things up. :)

And besides, research somehow supports this. (I'm sure you're aware of it) :)

I do agree with changing things up, but infrequently and very deliberately. I do want to clarify that there is a (pretty distinct) trade-off between intensity and volume: For any given workout, the more intense your sets, the less volume you can do. The more volume you want to do, the more intensity you have to give up.

If by frequency you mean the number of times you work a muscle group over a week (or even a day?!?), given some time devoted to recovery, then you are right: Things like nutrition, overall life conditions (Long and stressful work hours or trust fund kid who can afford to relax all day?) and natural (or drug-enhanced) recovery ability all play a part in determining how frequently you can train a muscle group -- or perhaps more precisely for bodybuilders, how soon you can subject a muscle group to training after having stimulated it to grow from your previous session.

So sam999, would you agree that you are able to do higher frequency workouts over the course of a week because you work out less intensely, holding all things equal? Generally, high intensity workouts demand more recovery time, hence leading to lower frequency. I am sure you "work your balls out" in the gym, but there is a distinct difference between "working one's balls out" by doing an hour's worth of reps with different ab exercises (high volume, low intensity) and "working one's balls out" with one set of full squats where you have 400 pounds on your shoulders, you fail after the 7th rep but your training partners help you squeeze out 2 or 3 more -- and after which you **** into a bucket, which you of course knew to keep handy (high intensity, low volume). Both are difficult, but one is more intense than the other.

I do agree that some recent research shows that Mentzerian high intensity workouts may overstimulate the nervous system, leading to lower rates of muscular growth over time, and that a little more volume may be appropriate versus the one-set-per-bodypart stuff a guy like Arthur Jones used to advocate. But strictly speaking, there is a trade-off between workout intensity and volume -- and indirectly, frequency. Personally, I've found that the stronger I got, the less time it took for me to beat a muscle to submission -- leading to less time in the gym, but my recovery ability has not kept pace, so I work out less frequently these days than when I first began lifting close to 15 years ago.

[sam999]

I see where you're coming from.

However, I'm one of those believers that training to failure isn't necessary to achieve results. And just because I don't train to failure doesn't mean I'm not at max intensity when working out. The amount of weight that I can lift for say, 4-6 reps, and then stopping 2 reps shorts of failure, that to me is still intensity. I lift heavy with low reps, which I believe is optimal for muscle growth. I hardly used any high reps.....except for some few exercises. So in terms of intensity, I know I'm at max during work outs.

I used to lift upto failure, but my muscles where too sore for almost a week. But since I stopped training to failure, it usualy heals in 3-4 days. Then, I would lift again. I've gotten stronger training more frequently and my muscle recovery improved. I was increasing in all my lifts, every other workout.

The fact is, no single workout routine will work tremendously for everyone. Each individual is different. So the real best thing to do is to try it for yourself.

Right now, I'm hitting muscle once a week. BUt I'll be going back to high frequency in a few more months.

:) :macho:

[victory]

Originally posted by sam999
I see where you're coming from.

However, I'm one of those believers that training to failure isn't necessary to achieve results. And just because I don't train to failure doesn't mean I'm not at max intensity when working out. The amount of weight that I can lift for say, 4-6 reps, and then stopping 2 reps shorts of failure, that to me is still intensity. I lift heavy with low reps, which I believe is optimal for muscle growth. I hardly used any high reps.....except for some few exercises. So in terms of intensity, I know I'm at max during work outs.

I used to lift upto failure, but my muscles where too sore for almost a week. But since I stopped training to failure, it usualy heals in 3-4 days. Then, I would lift again. I've gotten stronger training more frequently and my muscle recovery improved. I was increasing in all my lifts, every other workout.

The fact is, no single workout routine will work tremendously for everyone. Each individual is different. So the real best thing to do is to try it for yourself.

Right now, I'm hitting muscle once a week. BUt I'll be going back to high frequency in a few more months.

:) :macho:

Your approach to training may well be optimal; I more or less train the same way and I think it's worked better for me long-term than going to max intensity. I also agree with you about considering bioindividuality and figuring out what works best for your own body.

That said, I suppose you addressed my only point of contention: By doing 4-6 reps you are working with high intensity, but by stopping 2 reps short of failure you are not working at maximum intensity. Again, note that I agree with you regarding the long-term benefits of not training with maximum intensity all the time. I suppose it is just a pedantic issue; apologies for my obsessive-compulsiveness about precision.

[sam999]

Originally posted by victory
Your approach to training may well be optimal; I more or less train the same way and I think it's worked better for me long-term than going to max intensity. I also agree with you about considering bioindividuality and figuring out what works best for your own body.

That said, I suppose you addressed my only point of contention: By doing 4-6 reps you are working with high intensity, but by stopping 2 reps short of failure you are not working at maximum intensity. Again, note that I agree with you regarding the long-term benefits of not training with maximum intensity all the time. I suppose it is just a pedantic issue; apologies for my obsessive-compulsiveness about precision.


*okay*

[blakedaddy]

There are two definitions of intensity IMO. One is in which how hard you are working while the other is the amount lifted. based on experience, I work best when I train 2x/wk fullbody in which one day is a heavy day and another is a lighter in which I take the light day to failure. Rule of thumb is that if you aren't getting any results from training, adjust.

[sam999]

blakedaddy,

Is that really effective? I mean one heavy and one light days. I've been thinking about doing that for quite some time now. Sounds really nice.

I'd like to hear your opinion regarding this kind of routine. What do suppose is the difference between heavy/light days and working heavy twice a week??? :)

[blakedaddy]

yes it is effective (on my half) Just make sure that you still work hard on the light days. I use a 5-8 rep scheme for heavy days and an 8-12 rep scheme on light days. 15-20 reps for legs on light days. All exericses I use are the basics. Actually, the basics are what makes my routine work.

Originally posted by sam999
blakedaddy,

Is that really effective? I mean one heavy and one light days. I've been thinking about doing that for quite some time now. Sounds really nice.

I'd like to hear your opinion regarding this kind of routine. What do suppose is the difference between heavy/light days and working heavy twice a week??? :)

[sam999]

interesting...

So you basically have the same routine for both heavy and light? You don't switch from bench to cable crossovers....??? :)

[blakedaddy]

nope I do different workouts for the two days but I do squats on both days. I don't do any isolation exercises as well. The onl exception is curls

Originally posted by sam999
interesting...

So you basically have the same routine for both heavy and light? You don't switch from bench to cable crossovers....??? :)

[sam999]

cool... :)

you failed to answer one of my previous question... so I hope you bare with me... :)

why do you think this is better than doing two heavy days??? :)

[capish]

sam/blake:

will it be alright to create another program for me? for mass...i'll work out MWF starting next week.

and could you recommend a split program for me?

chest
triceps
biceps
back
shoulders
hamstrings
calves
quads
forearms
traps

you mix them please!

[sam999]

I posted a sample routine a few pages back.... try to look for it.

Tell me, why do you want to change your routine??? Plateau? Time? Burn out?....

[capish]

i did that already...but how long do i have to do them? how many months?


oh yah...i hope this has not been asked before...but why do some people change their progs monthly while for some, months?

how long will i do it? and how long will i use each program for an ectomorph?

[blakedaddy]

Its better for me since it allows me to recover faster since too much heavy training takes its toll not only on the body but on the mind as well. Also, I get to train my slow and fast twitch muscle fibers better since I do a variety of high and low reps.

Originally posted by sam999
cool... :)

you failed to answer one of my previous question... so I hope you bare with me... :)

why do you think this is better than doing two heavy days??? :)

[blakedaddy]

as long as the program is working, stick to it. Some people change routines often and as a result, don't get the maximum results since just when you're maximizing your potential, you change your method. Stick to the program till you don't get any more results.

Originally posted by capish
i did that already...but how long do i have to do them? how many months?


oh yah...i hope this has not been asked before...but why do some people change their progs monthly while for some, months?

how long will i do it? and how long will i use each program for an ectomorph?

[sam999]

Originally posted by blakedaddy
Its better for me since it allows me to recover faster since too much heavy training takes its toll not only on the body but on the mind as well. Also, I get to train my slow and fast twitch muscle fibers better since I do a variety of high and low reps.

i see.... :)

That's the answer that I was thinking.... :D

[blakedaddy]

my pleasure

Originally posted by sam999
i see.... :)

That's the answer that I was thinking.... :D

[treefingers]

saan pinakamurang pagbilhan ng Optimum Whey at Muscletech CellTech??

so far yung price quote sakin e:

Optimum 100% Whey 2lbs 30servings 1,300.00

Optimum 100% Whey 5lbs 78servings 2,700.00

Optimum 100% Whey 10lbs 155servings 4,700.00

************
Muscletech CellTech 4.3lbs 20servings 3,300.00

Muscletech CellTech 7lbs 32servings 4,900.00

[rave81]

Originally posted by treefingers
saan pinakamurang pagbilhan ng Optimum Whey at Muscletech CellTech??

so far yung price quote sakin e:

Optimum 100% Whey 2lbs 30servings 1,300.00

Optimum 100% Whey 5lbs 78servings 2,700.00

Optimum 100% Whey 10lbs 155servings 4,700.00

************
Muscletech CellTech 4.3lbs 20servings 3,300.00

Muscletech CellTech 7lbs 32servings 4,900.00
hmmm ano name ng shop saka saan toh ?? , kze alam ko sa cash n carry 5lbs ng optimum nasa 2000, pero try nyo rin super mega mass 2000 12 lbs for only 3200. effective to

[blakedaddy]

there is a diet and supplements thread to discuss supplementation and proper dieting. this thread is for training. thank you

[you101]

pls comment on my routine. tnx.


day 1
db incline press
machine press
machine flyes
cable pushdown
db kickbacks
overhead extension

day 2
bb squats
leg curl
ccalf raises
upright rows
standing side laterals
standing db press

day 3
bb curl
machine curl
hammer curl
db row
lat pull down
reverse grip pull down

[marco_1]

ako, grabe i started 1993 pa, kaso on/off ako, sayang, ***** kung nde ako patigil tigil, bulky na ko *****, well, usually i start the most larger muscle hanggang sa smaller muscles (pag kasisimula ***)

pag nagsimula ako, balik whole body exercise ako sa isang session, then after a month or pag ok nako, nagssplit na yung mga exercises ko, compund na sya, so i ggroup mo yung mga primary at secondary muscles na natatamaan i.e. back/biceps or chest triceps etc

[blakedaddy]

ang gulo and it has too much volume. I'd do fullbody routines first since you haven't built a solid foundation yet.

Originally posted by you101
pls comment on my routine. tnx.


day 1
db incline press
machine press
machine flyes
cable pushdown
db kickbacks
overhead extension

day 2
bb squats
leg curl
ccalf raises
upright rows
standing side laterals
standing db press

day 3
bb curl
machine curl
hammer curl
db row
lat pull down
reverse grip pull down

[blakedaddy]

it would be best to stick to fullbdoy routines till you have reached a certain strength and size level before considering splits

[erif]

ei guys, hope you could help me. i started to go to the gym 3months ago pero i stopped a month ago. since naayos ko na yung sked ko, i am planning to go back again sa gym next week and plan ko na rin lumipat ng gym sa mas malapit sa amin para makapagbuhat ako regularly. lagpas na ko sa kalahati sa pagababasa nitong thread na ito and nung max-ot program. now, i don't know kung anong program ang susundin ko. dati kasi ay binibigyan lang ako nung trainor ko ng set of exercises everytime i go there. would i just rely dun sa program na ibibigay nung lilipatan kong gym?
by the way, m about 5'7' and 180lbs. i already started my diet and i do skip ropes every morning. i want to lose fat and gain more muscles. pero syempre bawas din ng weight.
thanks in advance guys...

[you101]

can u help make me a good fullbody routine? i'm 5'6" and 136 lbs. i want to gain size but stay lean. regarding max-ot and hit, i have also been reading previous posts and i'm getting confused on how its is. can anyone pls explain each system in a nutshell. tnx.

it would be best to stick to fullbdoy routines till you have reached a certain strength and size level before considering splits

[blakedaddy]

max-ot: 4-6 reps 3 sets at the most 45 minutes total. Frequency is 5 days a wk

HIT: Low volume ( not more than 14 sets total per workout) done 3x/wk at most.

[blakedaddy]

here's a very basic beginner program that I would recommend

Squat
bench press
chinups/lat pulldown
military press
preacher curl
calf raise
hyperextensions
crunches

sets:2-3 depending on your energy level
reps:12-15

[Saint_Reborn]

blakedaddy: what would you recommend to someone who is on a graveyard shift from 1am to 10am.

When is the right time to exercise if that is the type of schedule?

If i may also ask how would I go about in planning my meals since everything is reversed and different? I am an ectomporph by the way.

I have "lunch" at the office around 5am.

Thank you.

[se7endust]

How do I get a Brad "Achilles" Pitt body? hehe...

[blakedaddy]

workout at the time you're best comfortable, be it before or after work. When I used to work graveyard shift, I work after work. Try bringin some meals to your work with you.

Originally posted by Saint_Reborn
blakedaddy: what would you recommend to someone who is on a graveyard shift from 1am to 10am.

When is the right time to exercise if that is the type of schedule?

If i may also ask how would I go about in planning my meals since everything is reversed and different? I am an ectomporph by the way.

I have "lunch" at the office around 5am.

Thank you.

[blakedaddy]

1. good genetics
2. proper training
3. proper dieting

You may not be able to look exactly like brad pitt did in troy but if you eat and train right, you'll be able to look the best you can be. Sometimes, comparing ourselves to models may set us up for failure since you try to achieve what is not attainable. Train had and aim at making yourself look the best that you can be

Originally posted by se7endust
How do I get a Brad "Achilles" Pitt body? hehe...

[se7endust]

Originally posted by blakedaddy
1. good genetics
2. proper training
3. proper dieting

You may not be able to look exactly like brad pitt did in troy but if you eat and train right, you'll be able to look the best you can be. Sometimes, comparing ourselves to models may set us up for failure since you try to achieve what is not attainable. Train had and aim at making yourself look the best that you can be

THANKS MAN.

[kremlin]

fullbdoy routines paanong fullbody routine iyon?

[erif]

thanks..
question, eto ba yung program na susundin ko everytime i go to the gym? i plan to go about 3-4 times a week kasi.

Originally posted by blakedaddy
here's a very basic beginner program that I would recommend

Squat
bench press
chinups/lat pulldown
military press
preacher curl
calf raise
hyperextensions
crunches

sets:2-3 depending on your energy level
reps:12-15

[blakedaddy]

3x/wk every other day is more than enough. I only go to the gym 2x/wk

Originally posted by erif
thanks..
question, eto ba yung program na susundin ko everytime i go to the gym? i plan to go about 3-4 times a week kasi.

[blakedaddy]

scroll through this page I posted a routine

Originally posted by kremlin
paanong fullbody routine iyon?

[sam999]

Wow.... I fail to read this thread for less than a week and there are so many posts already... :)

Great replies, blakedaddy.

[sam999]

Wow.... I fail to read this thread for less than a week and there are so many posts already... :)

Great replies, blakedaddy.

[blakedaddy]

welcome back sam

[Saint_Reborn]

I have a question...

For someone who stands 5'11" and is an ectomorph what would be the workout schedule that would be efficient in developing muscles?

Is it the 5 day max-ot routine or twice a week full body routines?

Can you give me a workout plan. Thank you.

[blakedaddy]

I hinestly think that a 2 day fullbody routine would be best especially since you are a beginner. Build up your foundation first before venutring in to the more advanced workouts. As mentioned before, I posted a routine here, just scroll throuh the most recent pages

Originally posted by Saint_Reborn
I have a question...

For someone who stands 5'11" and is an ectomorph what would be the workout schedule that would be efficient in developing muscles?

Is it the 5 day max-ot routine or twice a week full body routines?

Can you give me a workout plan. Thank you.

[wassup]

Does anyone here know a good book or site about stretching? That is, indepth discussion. Most that I've seen just pass through it. I suspect that my recent injuries (i.e., basketball, pullover) are due to lack or improper stretching.

Blakedaddy, is Brawns by Stuart McRobert available locally?

[blakedaddy]

Try checking national bookstore, they may have good books on stretching there. Brawn is not available locally, try checking amazon.com for a copy. the next best thing to brawn is www.hardgainer.com

Originally posted by wassup
Does anyone here know a good book or site about stretching? That is, indepth discussion. Most that I've seen just pass through it. I suspect that my recent injuries (i.e., basketball, pullover) are due to lack or improper stretching.

Blakedaddy, is Brawns by Stuart McRobert available locally?

[pnx]

is Brawns by Stuart McRobert available locally?

I have the pdf files of McRoberts books.... :cool:

[Saint_Reborn]

Blake: As much as possible I would only like to workout for 1 hour or less and just 3x a week.

The program the trainer(or whatever) gave me was split into:

Day 1 - Chest/Biceps
bench press
incline press
flyes
barbell curls
alt dumbell

Day 2- Back/Triceps
lat pulldown
i forgot the other exercises for the back
tricep pulldowns
dumbell extensions

Day 3 - Legs/Shoulders



I intend to gain weight and muscles sana during these workouts. Blakedaddy can you plan out a program for me. I'm just 128lbs and 5'10" (ectomorphic) . Thank you.

[blakedaddy]

As mentioned above, Brawn is not available locally.

Originally posted by pnx
is Brawns by Stuart McRobert available locally?

I have the pdf files of McRoberts books.... :cool:

[blakedaddy]

HOw long have you been working out? I personally work out 3x/wk at most and 45 minutes at most. Here's a sample routine for beginners, the trick is that you don't train to failure to allow proper recovery, at most, max out on the third workout.

day1:
leg press
leg curl
bench press
seated row
seated db press
db curl
seated calf raise

day2: rest

day3:
leg press
leg curl
low incline db press
seated row
military press
preacher curl
standing calf raise

day4: some light cardio

day5:
squat
stiffleg deadlift
bench press
pullups (lat pulldowns with palms facing you if still can't do pullups)
standing overhead press
bb curl
standing calf raise

Note ONE SET ONLY for all exercises, use a weight that you can get 5-8reps for upperbody exercises 15-20 reps for leg presses or squats, and 15 reps for alll other leg exercises. For abs, do 2 sets of 20 reps of crunches and reverse crunches after every workout. Remember to get lots of rest and a ton of food as to ensure you get enough nutrients and to pile on the muscle

Originally posted by Saint_Reborn
Blake: As much as possible I would only like to workout for 1 hour or less and just 3x a week.

The program the trainer(or whatever) gave me was split into:

Day 1 - Chest/Biceps
bench press
incline press
flyes
barbell curls
alt dumbell

Day 2- Back/Triceps
lat pulldown
i forgot the other exercises for the back
tricep pulldowns
dumbell extensions

Day 3 - Legs/Shoulders



I intend to gain weight and muscles sana during these workouts. Blakedaddy can you plan out a program for me. I'm just 128lbs and 5'10" (ectomorphic) . Thank you.

[Saint_Reborn]

blakedaddy: I'm just starting out on my workout programs.
And right now all my upperbody muscles are sore :D

[blakedaddy]

Just stick to the basics and you won't go wonrg. Soreness is normal but if you're always sore, you might be overtraining

Originally posted by Saint_Reborn
blakedaddy: I'm just starting out on my workout programs.
And right now all my upperbody muscles are sore :D

[TaoLangPo]

question guys, i want body to be toned not yung bodybuilder type of body... anyway anong recommend nyong vitamin for that? and how much yun? where can i buy it? mga how long so that i can see the result? thanx!

[victory]

Originally posted by TaoLangPo
question guys, i want body to be toned not yung bodybuilder type of body... anyway anong recommend nyong vitamin for that? and how much yun? where can i buy it? mga how long so that i can see the result? thanx!

Physical development comes from training, changes in body composition from changes in diet -- and may or may not be helped along by proper supplementation. No vitamin will produce the kind of changes I think you want without your training and diet in check.

What kind of training and diet do you follow?

[Saint_Reborn]

blake: for how long would i do this?

Is this enough for me gaining a considerable amount of weight with some muscles?

[pnx]

Originally posted by blakedaddy
As mentioned above, Brawn is not available locally.

I bought all his books including his workout logbook straight from his site. I was given a link to get a PDF version of the books. PM me,those who want to get a copy in Acrobat PDF format. Please wait until Sunday to receive cause I seldom login.

PS - a big email storage required.

:cool:

[blakedaddy]

as long as you are getting results. Once the results stop, its time to change routines. I'm sure since you are new you will put on a decent amount of mass. Point to consider some people even think about the result when they haven't started working yet, why not think about the work first in order to get the result.[

QUOTE]Originally posted by Saint_Reborn
blake: for how long would i do this?

Is this enough for me gaining a considerable amount of weight with some muscles? [/QUOTE]

[blakedaddy]

count me in as long as those are McRobert books, I'm always intersted :)

Originally posted by pnx
I bought all his books including his workout logbook straight from his site. I was given a link to get a PDF version of the books. PM me,those who want to get a copy in Acrobat PDF format. Please wait until Sunday to receive cause I seldom login.

PS - a big email storage required.

:cool:

[TaoLangPo]

FERRARI25 parehas tayo... ako wala akong diet and i dont go to gym also. what kind of supplemets do you guys recommend us?

[GilmoreGal]

TaoLangPo, have u read this?

Originally posted by victory
Physical development comes from training, changes in body composition from changes in diet -- and may or may not be helped along by proper supplementation. No vitamin will produce the kind of changes I think you want without your training and diet in check.

What kind of training and diet do you follow?

[sp!t_k!cker]

Originally posted by TaoLangPo
FERRARI25 parehas tayo... ako wala akong diet and i dont go to gym also. what kind of supplemets do you guys recommend us?

mukahang malabo ito ah. dapat kahit paano may exercise ka. I pmD you regarding the supplements, bawal na po kasi ako magpost dito about dun. Dapat may exercise ka kahit man lang 2-3 times a week.

[blakedaddy]

diet and exercise are needed to get results. No matter if you buy all the supplements from a health store if you don't diet and exercise properly, you won't get any results.

Originally posted by TaoLangPo
FERRARI25 parehas tayo... ako wala akong diet and i dont go to gym also. what kind of supplemets do you guys recommend us?

[capish]

why do some body parts grow faster than the others?

is it because they are "smaller" muscle groups kaya mabilis ma-develop?

and what will i do to be able to proportionate the other side of the body which is smaller than the other side. Example is my deltoids, my right is way bigger and more defined than my left. Shempre pareho buhat both sides, same reps and sets pero mas mabilis lumaki yung right. What should i do?

[victory]

Originally posted by capish
why do some body parts grow faster than the others?

is it because they are "smaller" muscle groups kaya mabilis ma-develop?

and what will i do to be able to proportionate the other side of the body which is smaller than the other side. Example is my deltoids, my right is way bigger and more defined than my left. Shempre pareho buhat both sides, same reps and sets pero mas mabilis lumaki yung right. What should i do?

Are you left-handed or right-handed?

[blakedaddy]

More often than not, the dominant side of your body is larger than the weaker side. This is when unilateral training comes into good use. Using Dumbbells for most exercises is one good idea to assure equal development.


Originally posted by capish
why do some body parts grow faster than the others?

is it because they are "smaller" muscle groups kaya mabilis ma-develop?

and what will i do to be able to proportionate the other side of the body which is smaller than the other side. Example is my deltoids, my right is way bigger and more defined than my left. Shempre pareho buhat both sides, same reps and sets pero mas mabilis lumaki yung right. What should i do?

[sp!t_k!cker]

chances are hindi symmetrical talaga yan since wala naman perfect na body na pantay talaga. Minsan mahina kasi ang left, minsan ang right put emphasis on the weak side na lang para makahabol pero not too much kasi minsan maslumalaki na ang weak side than the dominant side.

[capish]

I'm left handed (writing only) and everything's right handed na (basketball, etc)

so what will i do if i use dumbells? extra sets with my weak side?
i think that'll be good especially for biceps, triceps and shoulders...

pero pano pag chest?

[blakedaddy]

If you use DBS, the muscles get trained equally, just use the same amount of weight. Your weaker side will eventually catch up. NO need for extra sets or reps whatsoever.

Originally posted by capish
I'm left handed (writing only) and everything's right handed na (basketball, etc)

so what will i do if i use dumbells? extra sets with my weak side?
i think that'll be good especially for biceps, triceps and shoulders...

pero pano pag chest?

[Saint_Reborn]

Originally posted by blakedaddy
as long as you are getting results. Once the results stop, its time to change routines. I'm sure since you are new you will put on a decent amount of mass. Point to consider some people even think about the result when they haven't started working yet, why not think about the work first in order to get the result.[

QUOTE]Originally posted by Saint_Reborn
blake: for how long would i do this?

Is this enough for me gaining a considerable amount of weight with some muscles? [/QUOTE]

About the days in between exercises, should a 2-day interval be enough or should it be just 1 day?

I have read somewhere that you should only train the same muscle group after 3 days? Which is more applicable in my case ba? Thanks.

[sam999]

Saint_Reborn,

I believe what blakedaddy will tell you is, every other day. This is the most ideal in your case because you're still a beginner. And since blakedaddy gave you a 3 day full body routine, you should only workout 3 times a week, and make sure you don't go to failure.

About training same muscle group after 3-days, that's true and untrue. Ture in sense that muscles recover usually in 72 hours, but it depends on the routine you do. Untrue because some people have faster recovery rates. But it all boils down to the kind of routine you do, whether its intense or not, or high volume or low volume.

[sp!t_k!cker]

taolangpo, i pmD you please check your private messages.

[blakedaddy]

at lest a day in between exercises and 3 days in between at most. Feel how your body responds, we all recover at different rates.

Originally posted by Saint_Reborn


About the days in between exercises, should a 2-day interval be enough or should it be just 1 day?

I have read somewhere that you should only train the same muscle group after 3 days? Which is more applicable in my case ba? Thanks. [/B][/QUOTE]

[ThAHuStLa]

hi der guys,

Ive been weightlifting for around 8 mos already. I lift weights 3x a week and do cardio every sunday. Would u mind checkin out my workout set (my trainer recommended this) and see if there's any flaws or any changes that I should make?

Day 1:

<CHEST>
Flat Bench
Decline Bench
Incline Barbell Press
Pec Dec
Cable Crossover
<BICEPS>
Hammer Curls
Isolation Curls
Alternate Curls
<LOWER BODY>
SQUATS
CALF RAISES

Day 2:

<BACK>
Front - Lat Pull Down
Reverse Grip
Back - Lat Pull Down
Seated Rows
Upright Rows
<SHOULDERS>
Shoulder Press (using dumbells)
Front Raise
Side Raise
<TRICEPS>
Triceps Pushdown
Isolation Raise
Triceps Kickback

[sp!t_k!cker]

para sa chest:
flat bench
cable crossover
incline dumbell press
incline flies

yun para sa legs dagdagan mo ng lunges siguro or leg presses or both kung kaya mo pa...

biceps: isolation curl and hammer curl palitan mo ng superset ng preacher curl or standing barbell curl with hammer curl... superset yun dalawa

back: upright row is for shoulders... ilayo mo sa body mo para mastama sa deltoids... wag na yun back - lat pull down baka masira pa neck mo... gawin mo na lang

lat pull down (front)
reverse grip (close grip)
barbell row
seated rows
deadlift or lower back extensions

yun sa shoulders lateral raise na lang wag na side raises...

triceps, palitan mo yun isolation raise ng skullcrusher...


advise lang po yan, na sa iyo kung gusto mo gamitin...

[blakedaddy]

I'll scrap out cable crossovers and pec deck for chest, pick just ONE exercise for biceps, add leg curls or stiffleg deadlifts for legs, do only ONY TYPE OF PULLDOWN FOR BACK, it would be more beneficial if you do pullups. Scrap upright rows, one pressing movement and a lateral raise is all you need for delts, pushdowns for triceps is all you need. More is not always better in terms of weight training

sp1t_kicker, when you say side raises and lateral raises, they are but the same thing so if you're saying to take one out and retain the other isn't that contradicting yourself?

Originally posted by ThAHuStLa
hi der guys,

Ive been weightlifting for around 8 mos already. I lift weights 3x a week and do cardio every sunday. Would u mind checkin out my workout set (my trainer recommended this) and see if there's any flaws or any changes that I should make?

Day 1:

<CHEST>
Flat Bench
Decline Bench
Incline Barbell Press
Pec Dec
Cable Crossover
<BICEPS>
Hammer Curls
Isolation Curls
Alternate Curls
<LOWER BODY>
SQUATS
CALF RAISES

Day 2:

<BACK>
Front - Lat Pull Down
Reverse Grip
Back - Lat Pull Down
Seated Rows
Upright Rows
<SHOULDERS>
Shoulder Press (using dumbells)
Front Raise
Side Raise
<TRICEPS>
Triceps Pushdown
Isolation Raise
Triceps Kickback

[capish]

hahaha!!! oo nga...side laterals and side raises iisa lang eh...ishmart ka ha!!!

blakedaddy: pls comment on my 12-week program:

Mondays

Chest: Incline Bench
Flat Bench
Flyes

Shoulders: DB Press and Side Laterals
ABS

Wednesdays

Back: Lat Pulldowns
V-Grip pulldowns
V-grip rows
T-Bar row

Traps: Upright row super set with shrugs (that's all)

Triceps: closed grip bench press
tricep pushdowns superset with kickbacks

Friday:

Legs: Squats, Ham Curls and Leg extensions
Biceps: BB curl, BB preacher and alternate DB curls (if kaya ko pa)
Forearms: reverse preacher and wrist curls
ABS


thanks.

spit_kicker: i would appreciate if you would remain silent on this.

[sam999]

capish,

you might want to take out one of your back exercises and replace it with BB bent over rowing. And another, try to do only 2 exercises with bis. They're a relatively small muscle anyway. :)

[capish]

thanks sam!!!

well...as i mentioned, sa biceps, pag kaya ko pa, tska ko lang dinadagdagan....and actually, yung 3rd exercise na yun (alt. DB curl) medyo sabog na...pampa-pagod lang or something..pahabol effect pero of course i can drop that! thanks again!

oh yah, another question, in doing military press, the front deltoids are trained, right? while in Behind d neck, the rears, pero what is trained pag DB press???

what's the diff between the DB press and arnold's curls/press?

[blakedaddy]

capish,

I'd suggest you go 3 days a week as to allow proper recovery. What is your training goal anyway? How long have you been constantly training? sam999 already gave you great pointers so I'll add to it nalang.

1.Scrap all isolation exercises like flyes leg extensions and leg curls
2. Add a deadlift variant to either your back or leg day.
3. You only need 3 exercises for back at most, if you do deads, a row and pullups would suffice
4. With all the back work you do, one type of curl, preferrable bb or standing db curls are more than enough.

[victory]

Originally posted by capish
thanks sam!!!

well...as i mentioned, sa biceps, pag kaya ko pa, tska ko lang dinadagdagan....and actually, yung 3rd exercise na yun (alt. DB curl) medyo sabog na...pampa-pagod lang or something..pahabol effect pero of course i can drop that! thanks again!

oh yah, another question, in doing military press, the front deltoids are trained, right? while in Behind d neck, the rears, pero what is trained pag DB press???

what's the diff between the DB press and arnold's curls/press?

Any kind of press will work all three deltoid heads but to varying degrees. It is not quite correct to say that the military press will work the front delts but behind-the-necks work the rears. Military presses, behind-the-necks and dumbbell presses work all three deltoid heads; the real issue with these three different exercises is which one suits your body type. A lot of people have difficulty doing behind-the-necks while doing military presses induces a lot of people to bend their backs excessively (because the exercise becomes easier if the pectorals come into play, sort of like a pseudo-bench press).

Personally I like doing dumbbell presses for the greater range of motion it provides. Sometimes I do military presses for variety but rarely do I do behind-the-necks.

The Arnold curl to press is a compound movement that starts out as a dumbbell curl but ends by pressing the dumbbells up over the head, so it's a combination of dumbbell curls and dumbbell presses. Not quite my favorite because it's not so clear which muscles you want to work -- biceps ba or shoulders?

Hope this helps.

[sp!t_k!cker]

ah sorry, kasi po may mga side raises na hindi lateral raise... talagang straight yun arms tapos iaangat yun dumbells, nakakita na ako ng gumagawa nito...

[victory]

Originally posted by sp!t_k!cker
ah sorry, kasi po may mga side raises na hindi lateral raise... talagang straight yun arms tapos iaangat yun dumbells, nakakita na ako ng gumagawa nito...

Wait, so how do you define lateral raise? How exactly is it different from what you define as side raises?

[blakedaddy]

there are two types of lateral raises the normal lateral raise which targets the medial deltoid and the bent over lateral raise which targets the posterior deltoid. If a person does lateral raises stiff armed, it is still a lateral raise.

I personally prefer the military and db press, presses behind the neck put unnecessary strain on the rotator cuff.

[sp!t_k!cker]

yun side raise kasi parang front raise pero nasa side... diretso yun arm. yun lateral raise, nkabend yun elbows...

capish: smart? mas-smart ka kasi sabi mo side laterals.... parang double reduntant...

[sp!t_k!cker]

hehehe joke!

[ThAHuStLa]

Thanks for the advise!

[ThAHuStLa]

Originally posted by sp!t_k!cker
ah sorry, kasi po may mga side raises na hindi lateral raise... talagang straight yun arms tapos iaangat yun dumbells, nakakita na ako ng gumagawa nito...


I do this workout sometimes, medyo yung degree of difficulty nya nga lang talaga is high. So u end up lifting light dumbells

[victory]

Originally posted by sp!t_k!cker
yun side raise kasi parang front raise pero nasa side... diretso yun arm. yun lateral raise, nkabend yun elbows...



Not quite. Check blakedaddy's definition/explanation above.

[blakedaddy]

when doing any type of exercise, one must remember that sometimes ultra strict form is not the best ay to go, use a form that is strict enough in which you are exerting a good amount of effort, yet the form is also loose anough that you can still exert a good amount of power to the lift.

[Saint_Reborn]

blake: ok lang ba tong program na ganito the MAX-OT way?

1str day: Chest/triceps/shoulder

2nd day: Legs

3rd: day: back /biceps

The last program that you suggested to me was quite fast in terms of hours spent in the gym. I tried to do that program, and usually wala pang 1 hour eh tapos nako.

Or should I still continue with the one you gave me?

[capish]

Saint: wala kang forearms? sabay mo na rin kaya sa legs?

hmmm...ok yang program mo..halos pareho tayo....hehehe

ako 1st day: chest and shoulders

2nd day: back, triceps

3rd: legs biceps

1 hour or less is the best way to work out!

[Saint_Reborn]

capish: MAX-OT ka din ba. I tried this before and I saw some results somehow although I stopped due to lack of time.

Di ba mas ok na you workout triceps and chest at the same day the same way as back and biceps are worked out?

[blakedaddy]

As mentioned, you don't need to stay long in the gym. Question, are you getting results already? if you are, stick to it. Frequently changing routines can also be counter-productive.

Originally posted by Saint_Reborn
blake: ok lang ba tong program na ganito the MAX-OT way?

1str day: Chest/triceps/shoulder

2nd day: Legs

3rd: day: back /biceps

The last program that you suggested to me was quite fast in terms of hours spent in the gym. I tried to do that program, and usually wala pang 1 hour eh tapos nako.

Or should I still continue with the one you gave me?

[blakedaddy]

If you do heavy back work, you also get some forearm work.
Some people work all the pressing muscles ( chest, shoulders, tris) in one workout same as all the pulling (back, bis) however, some people do not prefer to do this. I personally do this since I do fullbody workouts. It may sound boring since many people believe in split type training but I think that if you do fullbody workouts, you will be able to develop a good foundation which is necessary. If you develop a good foundation, it will be easier to get results.

[Saint_Reborn]

blake: so you're saying i just stick to the ones that you gave me is that correct?

Mdyo lito nako :) Parang i feel kasi na hindi masyado nawoworkout kung 1 set lang for all exercises eh. Pero cge if it would produce results then I should just continue that na lang.

[sam999]

Saint_Reborn,

you're really not getting what blakedaddy told you...

1. shifting from one routine to another, may be counter-productive.

2. the number of hours spent inside the gym working out does not equate to the amount of results you will gain. This has been mentioned over and over again... :)

Now, you're question is whether or not you should change routine, right? And I'll just repeat what blakedaddy told you. If you're getting good results from the program he gave you, then, why change it? The only time you'd really want to change it is if you've hit a plateau..meaning you're not getting stronger or bigger. Now ask yourself, are you getting results? We can't answer this part for you, so you'll have to figure it out yourself.

Doing one set only per exercise can be good....but it depends on each individual. Even if it's one set, some people can already grow from it because the frequency of training is increase.

Working out for several hours in the gym does not mean you grow more. This is one of the important things you should understand. Testosterone levels drop after one hour working out. Working for more than an hour or so is counter-productive because your body will be in catabolic state. (catabolism = breaking down)

Have you read throught this thread? All of the important infos you need have been asked and answered before. I really suggest you read through it... :)

[sp!t_k!cker]

ako nga minsan 30 minutes lang eh... pag-legs... sobrang walang pahinga... nagdidilim na nga paningin ko eh, pero sobrang effective...

[mR_cOOL_e]

mga buddies ano ba ang best supplement na inumin ngayon? yun mura pero effective at walang masyadong side effective?

hirap na kasi ako i work out body ko parating pagod.

thanks

[blakedaddy]

why don't u ask this in the diet and supplements thread. Honestl,y before even thinking about supplementation, why not analyze your workout program, you eating and sleeping habits first? If you say you are always tired from working out, chances are you may be overtraining

Originally posted by mR_cOOL_e
mga buddies ano ba ang best supplement na inumin ngayon? yun mura pero effective at walang masyadong side effective?

hirap na kasi ako i work out body ko parating pagod.

thanks

[marco_1]

magandang reference yung kay arnorld s. bodybuilding encyclopedia and http://www.tinajuanfitness.info/

[capish]

ako yung monday ko may kasamang triceps pero minor lang...as in one exercise lang (tri pulldowns) pero max out...i mean since tri pulldowns, first set is 40 then 60 then 80 is my last set...hehehe
goal ko is umabot ng 100lbs ang pulldowns!

i do back and triceps para may isolation...ewan ko nga kung ok yun eh...haven't seen any results yet since 1 month ko pa lang to program...last september pa...i plan to use this prog til december to know if i had any benefits...so far...hmmmm...umangat naman triceps ko...kasi prog ko is closed grip bench, french curls then pulldowns super set with kickbacks...AYOS! gulpi!

[blakedaddy]

The arnold encyclopedia is a good reference for exercises but not for exercie routines

[travy]

what routine is the best para maalis ang bilbil?

[blakedaddy]

proper diet and cardio is the bst way to reduce fat. Also losing weight takes time, there are no shortcuts

Originally posted by travy
what routine is the best para maalis ang bilbil?

[kennster]

hi peeps, question lang, what's the best way to gain weight? im 5'9, 145 lbs, i've been working out for 6 months now, ok naman, my body's gaining muscles and form kaso yung weight ko stays the same. Do I need to take supplements like whey protein? Also sir blake, could you suggest a good work-out for me which concentrates mainly on chest & back. Thanks :)

[blakedaddy]

Scroll back 3-4 pages since we've been discussing muscular weight gain. Also, eat as much as you can and don't worry about supplements for the meantime, even if you take a ton of supplements, if you don't eat properly, you will still not gain. I highly suggest you focus on your whole body and not just your upper body. YOu will still lack the look of power and strength if you don't have a proportionate body. If you do bench presses and dips, deadlift and pullups, you'll get more than enough upper body work.

Originally posted by kennster
hi peeps, question lang, what's the best way to gain weight? im 5'9, 145 lbs, i've been working out for 6 months now, ok naman, my body's gaining muscles and form kaso yung weight ko stays the same. Do I need to take supplements like whey protein? Also sir blake, could you suggest a good work-out for me which concentrates mainly on chest & back. Thanks :)

[travy]

Originally posted by blakedaddy
proper diet and cardio is the bst way to reduce fat. Also losing weight takes time, there are no shortcuts


actually i'm not fat. underweight nga e. pero may bilbil. do i still need to diet?

[sam999]

why do people always think of diet as decreasing the amount of food you eat???

Dieting is lifestyle, and it is actually the kind of food you eat. When you say diet it pertains to your eating lifestyle.

[kennster]

thanks blake, but I think my problem is that I have a very high metabolism rate, no matter how much I eat, it's still very hard for me to gain weight. Kinda frustrating, i'll give it til the holiday season and if I still don't reach the 150lbs mark, i'll take supplements na. :)

[Bongsi]

At last... after 3 years of intensive training I am finally competing. I will compete in December at the Slimmers World Great Bodies Competition on December 17, 2004. Shangrila Edsa Hotel. For more info please visit www.ironpinoy.com

I may not win. But going onstage on that event... is like winning after all the damn stuff I went through... hehe

[Bongsi]

Add me to your friendster... mmpinoy@yahoo.com

[blakedaddy]

I also have a high metabolism rate but eating as much as you can is also as vital as to when you eat. I know people who have slower metabolisms than I have but then they were wondering why I put on muscle faster than them, when I asked about their eating habits, they eat a lot but not often, whereas, I eat moderate but more often.

Originally posted by kennster
thanks blake, but I think my problem is that I have a very high metabolism rate, no matter how much I eat, it's still very hard for me to gain weight. Kinda frustrating, i'll give it til the holiday season and if I still don't reach the 150lbs mark, i'll take supplements na. :)

[blakedaddy]

I think we'll have to start building more muscle since the more muscle you have, the easier it is to shed the fat.

Originally posted by travy
actually i'm not fat. underweight nga e. pero may bilbil. do i still need to diet?

[GilmoreGal]

Bongsi, whats ur real name? I'll look for u on tv :D

[cOoL_teDdy]

blake, split ko:

monday: chest, abs

tuesday: biceps, triceps, forearms cardio

wednesday: legs cardio

thursday: rest, sometimes cardio

friday: back, abs, cardio

saturday: shoulders, cardio

sunday: rest

anything wrong with my program?

[sam999]

well, good luck to you Bongsi!

[blakedaddy]

training goal? personally I won't want to go to the gym 5 days a week and I also belive that if you do heavy compound exercises likesquats, deadlifts, benches, chins rows, dips and overhead presses, direct arm work is not necessary or can be kept to a minimum

Originally posted by cOoL_teDdy
blake, split ko:

monday: chest, abs

tuesday: biceps, triceps, forearms cardio

wednesday: legs cardio

thursday: rest, sometimes cardio

friday: back, abs, cardio

saturday: shoulders, cardio

sunday: rest

anything wrong with my program?

[blakedaddy]

here's an article I found on naturalstrength.com, kinda interesting but leaning towards the HIT perspective in terms of training



How to Build Muscular Size and Strength

Most people need to add to the muscle on their bodies. This extra muscle, for most people, is just to replace the muscle lost by aging, dieting, and a sedentary lifestyle. The inevitable effect of this lost muscle is 1) Extra fat due to slower metabolism, 2) Bodily proportions showing less muscle and more fat, and 2) Decreased functionality due to decreased strength.

For more of the reasons to add muscle, see "Loss of Muscle Mass is the Real American Fitness Problem".

The purpose of this article is to address many of the misconceptions that exist concerning how to add muscular size and strength.

The basic principles of proper strength training are rather simple. The bottom line is that it requires "hard work" to gain muscular size and strength.

What Do You Mean by "Hard Work"

Many people confuse "hard work" with "lots of work". These phrases are not the same in exercise. In fact you can’t do both. You can not work really HARD for very long. If you are working out for a long time, you are not working hard. Hard work (also called high-intensity training) means each exercise should be continued to the point of temporary momentary muscular failure.

What method should you use to strength train? The method used in a strength training program is called its protocol. The protocol describes such things as frequency of training, number of repetitions and sets, number of machines, what weight to use, and how to progress to more weight as you get stronger. There are lots of different protocols which all work to some extent. For the beginning weight lifter we recommend either Standard Nautilus Protocol or Super Slow® Protocol. Write ups of these protocols are included in your membership packet. The reason for choosing these two very similar protocols is that they are simple, time efficient, they stress form by being relatively slow, and they get results. Both protocols call for a single set of exercises and has the advantage of producing good results in a short time (30 minutes, 3 times per week). Super Slow® Protocol places an emphasis on safety and form, and research has shown it to be the most productive method for beginners when a personal trainer is used. This method is very intense and is best learned with a personal trainer. Once you have learned Super Slow®, however, a workout partner works very well. Eventually you may decide to try some of the multi- set protocols, working different body parts each day, etc. These topics are well beyond the scope of an introductory document such as this one.

But It Really Hurts

Unfortunately, high-intensity strength training is quite painful toward the end of each exercise. This is only bearable because the exercise does not last very long. In fact, there is less than 1/2 minute of discomfort for each exercise. The results of working out this way are dramatic and well worth the temporary discomfort. Also, the discomfort will not bother you nearly as much, once you have become used to it. Don’t try to achieve maximum effort at the beginning. Just try to work a little harder each time.

Should a Beginner Work That Hard?

This depends on factors like age, physical limitations and experience with the equipment. If you have no health problems, you should be able work hard fairly soon. It is more important, however, to learn good form at the beginning, than it is to finish that final repetition

Size vs Strength

Most people think there is a difference between muscular size and muscular strength and that you can increase one without increasing the other. This is physiologically impossible. A muscle becomes stronger by becoming bigger. If a muscle is bigger, it is also stronger.

But I’ve seen people with small muscles lift more weight than people with large muscles.

There are two principles involved here, 1)neurological efficiency, and 2)skill. Neurological efficiency is a hereditary characteristic referring to a person’s ability to use his/her muscles. Those with greater neurological ability are able to utilize a higher percentage of their muscles than those with lower neurological ability. If the person with the smaller muscles (and better neurological ability) increases his muscular size, he would be even stronger. A person can only be compared to himself when comparing muscle size and strength relationships. Also, many weightlifting feats which are thought to be a test of strength are, at the least, equally a test of skill. A skilled weightlifter can easily lift much more than an unskilled person of similar strength.

The Role of Heredity

A potential range of strength has been set for everyone at birth. This range is usually quite large, especially for men. The average untrained male can improve his strength by 300% with proper training. This figure is 150% for the average female. The message here is that though everyone can make major improvements in their muscular size and strength, very few can be competitive bodybuilders..

What Causes Muscle to Grow?

Muscle growth is a defense mechanism in response to the body perceiving that it is not strong enough to meet environmental demands. In this case, the environmental demands come from high intensity strength training. Other forms of exercise also cause the muscle growth response, but to a lesser extent.

The Importance of Rest

The purpose of the exercise is to stimulate the body to grow. The growth takes place during a time of rest. If there is inadequate rest, some or all of the strength improvements will be inhibited.

What About Nutrition

Nutrition is the third requirement. The average American diet provides more than enough of the nutrients needed for good health and muscular growth. Eating a balanced diet of moderate portions is more important than Food supplements and Protein Powders.

Use Good Form and Don’t hold your breath. Whatever method of strength training you use, learn and use proper form. When done incorrectly, weight training can lead to unnecessary soreness and even injury. Also, it is dangerous to hold or control your breath during lifting because it raises your blood pressure.

Don’t work through pain.

This is referring to joint pain rather than muscle discomfort. When starting on weights, learn how to safely and productively strength train. Strength training is the most productive of exercises, but only if done safely. If you have trouble with pain in a joint, ask Lanier Athletic Center staff. Remember, you’re supposed to be exercising for your health. Surgical procedures, a possible result of repeatedly working through pain, is not health enhancing.

[blakedaddy]

another article i found :)

FORGET LABELS-JUST TRAIN HARD!
By Bob Whelan

Posted on NaturalStrength.com on October 22, 2000

Reprinted with permission from HARDGAINER magazine issue #49, July-August 1997

Many people make strength training a lot more complicated than it really is. I get phone calls all the time from people who say they want advice but just end up sucking the energy out of me because they can't grasp the simplicity of training. They don't realize that regardless of what mode or method you use, the foundation remains the same.

Many people are looking for a magic formula of success, not advice. They panic when they can't get the exact number of reps in the bench press that the training cycle they are following says they should (cycles are a rough guide, but no guarantee of training success). They get hung up on minor details and want to "label" the type of training that I do, or think is "the best." They don't realize that there are many ways to train hard and productively. You don't have to train using just one of them.

Strength training is at least as much art as it is science. Only you know what works best for you. Keep good training notes. Log every workout in detail. Learn from your training. Keep your training simple, because strength training is simple. Don't let academic types confuse you (many of them enjoy doing this). Remember the foundation-train the whole body hard with an equal emphasis on pushing and pulling, with progression as the top priority. Many modes and methods can be used to do this. Focus on the basic multi-joint movements, eat right, and get plenty of rest. That's it! Shake the dust off of your copy of brawn, and reread the book. "Hard," "safe" and "productive" are the only labels that are needed to describe your training.

MIX IT UP
Even though you should train brutally hard, you should enjoy it! Stuart described this well in brawn as "the joy of effort." It's all a matter of thinking. If you learn to enjoy training hard, you are more likely to be consistent. You will not stick with something that is viewed as drudgery. Enjoy training! One of the best ways to enjoy training is to "mix things up." This will renew the enthusiasm of both your mind and body, as well as produce more balanced conditioning.

I have spent a good deal of my training time doing low reps and singles, but I also do 20-rep squats, 50s days, and high reps. I've used multiple sets for many years but am currently getting good results using only one set to failure for each exercise. I've used both free weights and machines, and have even experimented with various speeds of motion. The point is that many modes and methods work, but it's how you use them that counts. Don't waste energy arguing about which one is "best" because there is no point. Try the different modes and methods yourself.

Every three or four months, change your routine. Make some big changes. Do 20-rep squats for four months, then do 10-rep squats for a while. Four months later, go down to 5 reps. I couldn't imagine doing 20-rep squats all the time! And I couldn't imagine doing low reps all the time either. After about every four months my joints want a change. Train with no rest between sets while doing a brief workout of no more than 30 minutes. Four months later, give yourself some rest between sets and see how heavy you can go! Use your imagination and go with your instincts. Listen to what your body is telling you-only you know how you feel. Make the changes needed to keep your enthusiasm high so you can really attack the equipment when you train. Don't get hung up on labels as this only limits the tools you have available for building your body.

I don't train my clients using one rigid training program. I usually start them out with higher reps, and then after several months, when they have a good foundation, we'll try some new things. We do a 50s day once a month (usually the first workout each month), complete with Du-Wop 1950s music blasting on the stereo. (Fifties day means 50 reps each on five different machines, for a one-hour workout.) As my clients come in the door and hear Buddy Holly or the Platters (not the marines) they scream, "Oh no! It's 50s day!!" (This makes torture fun!)

Around the 15th of the month, for a change of pace, I'll put my clients through one workout of extremely slow movements. I'm not an advocate of training this way all of the time, but have nothing against anyone who does, as it works for sure. Every two weeks my clients get hammered with something radically different. It keeps their body shocked and off guard, and morale and motivation high.

For the past two months I've been training Melvin Tuten. Melvin is a huge man, 6-7 and 335 lbs. He is an offensive tackle for the NFL Cincinnati Bengals. Because of the severe flooding in the Cincinnati area, he has stayed home (in Washington, dc) during the off-season and has been training with me.

On a recent 50s day Melvin got 540 lbs for 50 on the Hammer Iso-Lateral Leg Press, with a dead stop pause on each rep! He is now doing mainly a moderate to low-rep high-intensity program. But we mix it up and throw in 20 reps on the Tru-Squat sometimes, along with a 50s day, a slow day, sandbag, etc.

MIND GAMES
Manage your own progression system. I have always believed in progression by performance, not time. All my clients have to earn a poundage increase on the basis of the performance of their previous workouts. I have never believed that you can forecast increases according to a schedule. If you get stuck on a particular poundage, you must learn to be your own sports psychologist and play games with your head.

I frequently lie to my clients and don't tell them the weight on the machine or bar, even if they ask. I sometimes tell them that I took off weight when I really added weight. They don't know what to expect, so they can't worry about not getting a certain poundage. As a result they just focus on pushing or pulling as hard as they can.

Anyone who has had success in strength training has had to master their mind. If you train alone, this is more difficult, but this is a challenge you should enjoy and must master if you are to maximize your potential. If, for example, you get stuck with 245 x 5, 5, 4 and can't seem to get the 5, 5, 5 that you want, change the goal for a while. Try a week or two with sets of 4 at 255, try a triple with 265, or a double with 275. Go to failure with 215, or do just 2 sets of 5 and get rid of the third set!

If you keep good notes you can make the proper changes to avoid a mental rut, and have new goals on an almost daily basis. You are your own coach and must find ways to keep your mind positive and fresh. Then go back to 245 after a few weeks, but with a new outlook.

EFFORT IS THE KEY
A barbell, Hammer machine, Tru-Squat machine, or dumbbell will not produce good results unless the person using the tool is willing to put forth the consistent effort required. If anyone tries to tell you that they have the "only way to train," or even "the best way to train," don't listen. If they say it is the best way for them to train, that's different. But if they use a blanket statement and say they know the best way for everyone to train, they are ignorant. Many times they have something to sell you. They may want you to buy supplements to go along with their "program," buy a book, or pay for a certification program, etc.

Mike Thompson and Drew Israel train very differently if you look at modes and methods. But so what? Both their approaches work. If, however, you look at the basic core foundation, they are similar and sound. Neither is better than the other. Through trial and error, and by listening to their own bodies, both men have found what they enjoy and what works for them. You should do the same.

"Maximum" Bob Whelan runs Whelan Strength Training in Washington, DC.

END

[blakedaddy]

3rd installment :)

BALANCED TRAINING ROUTINES
By Bob Whelan

Posted on NaturalStrength.com on October 22, 2000

Reprinted with permission from HARDGAINER magazine issue #47, March-April 1997

A few weeks ago, I had a trainee named Tom come by for a consultation and workout. Tom has been lifting for about seven years, is 25 years old, 5-8 tall and about 180 lbs. Tom stated that his best bench press (with a regular-diameter bar) was about 305 lbs, but his squat was not much more than that.

We went through our first workout and Tom worked real hard, but I noticed that he had a severe strength imbalance between his upper and lower body. His upper-body pushing and pulling strength was also "out of whack." He could get 8 reps in the bench press with 215 lbs using a 3-inch diameter bar, but had a hard time handling 140 in the Hammer Iso-Lateral Row. He could get 150 for 8 reps in the military press but could not chin himself more than 3 times. To balance his strength and development, Tom needed to put more emphasis on his lower body, and on his upper-body pulling movements.

It was obvious that Tom had spent a great deal of his training time on his back doing bench presses. He had good development of his chest and front delts, but had far less development in his legs, hips, rear delts, and upper back. It was all a matter of thinking. Tom never put an emphasis on working his legs or upper-body pulling movements. As long as his bench press and military press were going up, Tom was happy. (He always did his curls, too.) Tom's ego was not attached to working legs or upper-body pulling like it was to upper-body pushing exercises. Pulling exercises had second class status in Tom's mind, and he would just go through the motions with them and get them in when he could. After our session Tom realized that for the last seven years he had been consistently training only about half of his muscles. He demonstrated that he could train hard when he put his mind to it, but he needed to change his thinking and apply himself to his entire body.

Program design
When designing training programs, always start with the major lower-body work. This separates the men from the boys. Nothing puts the spotlight on a phony quicker (and makes me laugh harder) than someone with a big upper body and an undeveloped lower body. They are in every gym.

Whenever I meet someone who claims to train hard, I can usually tell by their lower-body development if they are telling the truth. Major lower-body exercises, i.e., the squat, deadlift and leg press, are the most demanding of all exercises. Anyone who does not put a primary importance on them gets no respect from me. Squats, leg presses and deadlifts are the top priority and should set the foundation for your balanced training program. Once this is done, then you can get the upper-body pushing and pulling in balance.

Some advocates of abbreviated training are designing training programs that are not balanced. Of course it is better to do "less" than "too much," but it is even better to do the right amount of exercise using a balanced program. Most coaches, myself included, put a high value on the three big basic exercises-squat, deadlift and bench press. The problem is that many people overlook several other equally important exercises. Their program design usually has a poor balance between pushing and pulling-usually not enough pulling. I have read many articles where the authors have gone to great lengths to describe in detail the upper-body pushing part of a program, and then they add something like, "Throw in a rowing motion to round out the program." That, for many, takes care of the pulling part of a training program.

Some exercises, such as the bench press, are directly connected to the ego of many individuals. This is okay so long as you don't get carried away. The bench press is an important exercise, but it is no more important than the Hammer Iso-Lateral Row (or your horizontal pulling movement of choice). Pulldowns or chins are no less important than overhead presses. Don't get hung up on any one particular exercise. You should strive for balanced strength and muscular development. But I am not advocating the de-emphasis of the bench press or any other major movement-they are all equally important.

I recently had a phone conversation about this subject with my friend, Dan Riley, the Strength and Conditioning Coach of the Washington Redskins, and one of the most respected people in the field. Dan is a strong advocate of balanced pushing and pulling. My pushing and pulling philosophy is similar to Dan's except that he has more planes of movement due to a much larger facility and access to many more machines. I use the following simple guideline for a balanced upper-body program: a horizontal push, a horizontal pull, a vertical push, and a vertical pull. For the lower body I recently began to rotate the squat, Trap Bar deadlift, and Hammer Leg Press so that each of them is trained once during a period of about ten days, i.e., one of the exercises is trained every three or four days. But some people should deadlift only twice per month because they need a long recovery period for their spinal erectors.

Keep in mind that this is only a helpful checklist that I use. There are some exercises that are not easily put into one of the categories I've just specified, e.g., the pullover and the parallel bar dip. For movements like these, use common sense and define them as either pushing or pulling movements. Then use them as substitutes for other comparable exercises, not as additions to your program.

For many hard gainers, especially those who use multiple work sets of each exercise, there is a serious risk of overtraining if there is too much training volume. You could alternate the vertical and horizontal push and pull and do them once per week each. For example, perform a horizontal push and pull on Monday, and a vertical push and pull on Thursday.

There are many exercises you can use to fill the bill, so you should not go stale. For the vertical push you could use the barbell overhead press, Hammer Behind-Neck Press (which is more like a dumbbell press than a barbell behind-neck press), dumbbell press, or manual resistance. For the vertical pull you could use the chin, pulldown, or Hammer Pulldown. For the horizontal push you could use the bench press, incline press, dumbbell bench press, or Hammer Chest Press. For the horizontal pull you could use the seated cable row, Hammer Iso-Lateral row, dumbbell row while braced against a bench, or virtually any type of machine row that is safe for your lower back.

A balance between pushing and pulling is also important for preventing injuries. Many injuries are caused by muscular imbalance. There is a strong relationship between a joint injury and the development of the musculature that surrounds that joint. Just like a car that pulls to one side when it is out of alignment, your muscles will pull a joint to one side if one side overpowers another. This is at the root of many shoulder, knee and other joint problems.

When designing your training program, always start with the core foundation of your lower body, then move on to balancing your upper-body pushing and pulling. Your body will thank you for it.

"Maximum" Bob Whelan runs Whelan Strength Training in Washington, DC.

END

[bwisit]

Bruce Lee's Weight Training

Bruce Lee never bragged about his muscular body, but he was proud of it, especially of his highly developed abdominal muscles. When Bruce wore loose clothing, he looked like a normally built guy. But underneath the clothing, he was a man with extraordinary muscles.

"I've seen many muscular bodybuilders," one of his fans said, "but never like Bruce. He is built perfectly, not bulky. He has muscles on top of muscles, yet he moves with the finesse of a ballet dancer. Those men with bulky muscles can't move like that; they are too tight and clumsy."

Fred Weintraub, the producer of Enter The Dragon, gave this description of Bruce: "...His body never had an inch of fat; it was pure muscle, like steel."

Bruce had to work hard to develop those muscles. "l used to have a big, soft belly," he explained. "My stomach protruded and I looked terrible for a young guy. I decided to streamline my waist."

From that revelation, Bruce took up weight training. He was always a bundle of energy. He was like a small kid who would never tire. If he had his mind set to do something, nothing could have stopped him.

He combined weight training with his regular workout.

He spent as much as four hours in his garage, hardly taking a break, as he worked on the equipment, built by his students to his specifications. He designed his weight-training workout to avoid bulky muscles that might interfere with his performance. For instance, he did not want muscles that restricted the movement of his elbows.

"You must tuck your elbows in quickly when a blow is directed to your midsection," he explained. "Some bodybuilders are so bulky that they have no way to defend the solar plexus area with efficiency. They can't cover the area with their elbows, so when they use another method to protect it, they leave other parts of their body open. Weight training is supposed to help you, not screw you.

Bruce concentrated heavily on his abdominal muscles because he believed that the body is "the biggest target and the least mobile. The more muscles you have around your abdomen, the more blows it can take." Bruce's body was covered with ripples of muscles. Broad-shouldered and narrow-waisted, he was the envy of even bodybuilders.

To Bruce, training was a full-time job. Even while watching television, he would be in motion. He would do his sit-ups very slowly, his body descending slower than ascending. "You'll get more benefit by doing them slowly," he said. "It's not the number of repetitions, but the way it's done."

When he wasn't doing sit-ups, he would be squeezing a rubber ball or pumping a pair of dumbbells. Desiring accolades, many times he would ask a friend or acquaintance to place a hand on his abdomen or leg to "feel my stomach muscles" or "feel how hard my legs are."

Bruce wasn't particular about what he ate. He avoided cigarettes, wine and liquor, but never refused a cup of hot tea. He would eat anything: pork, chicken, fish, beef, vegetables. His favorite dishes were Chinese and Japanese.

Although he was small man, 5-foot-7 and 135 pounds, he had a voracious appetite. In a restaurant, he always ordered an additional plate of food for himself- one serving was not enough. He also drank a lot of water, probably because he perspired so much.

Bruce took a daily amount of vitamin pills, apparently influenced by the body-building magazine he subscribed to. He prided himself on being healthy.

This material has been excerpted from the Ohara Publications Inc. book Bruce Lee: The Incomparable Fighter, authored by M. Uyehara

[bwisit]

Physical Fitness Testing Procedures

3-Minute Step Test (Aerobic Assessment) - The purpose of the Step Test is to measure the heart rate in the recovery period following three minutes of stepping. If the subject cannot finish the test, or scores at the Very Poor level, he/she should obtain medical clearance before further testing. This test is invalid and should not be administered to individuals taking a beta blocker medication (or any other medication affecting heart rate). Equipment Needed: · 12 inch step · Stop watch (or watch displaying seconds) for timing test and counting recovery heart rate · Metronome to set cadence (may use pre-recorded audio cassette tape and player)Procedure: · The subject should warm-up. · Subject steps up and down at a rate of 24 steps per minute (metronome setting of 96) for 3 minutes. · Immediately after the three minutes of stepping, the subject sits down on the bench and finds pulse (at neck). The 60 second heart rate is taken five seconds after completion of stepping. · This recovery heart rate is the score. Consult the standards to determine fitness category.Maximum Chest Press Test (Muscular Strength Assessment) - The purpose of the Maximum Chest Press Test is to measure the maximum muscular strength of the chest, shoulder and arm muscles. Muscular strength is defined as the amount of tension that a muscle can generate in one maximum-effort contraction. Equipment Needed: · Universal DVR Bench Press · Calculator (unless software is available)Procedure: · The subject should warm-up. · Load the weights to about one-half of the estimated maximum weight, or use the rule-of-thumb: MALE - 2/3 of body weight FEMALE - first or second plate. · Instruct the subject to press this weight once for an easy warm-up. · Progressively increase the resistance until the weight stack can no longer be lifted. The first two or three trials serve as warm-up lifts to prepare the subject for the maximal lift on or about the fifth or sixth trial. · The score for the test is the maximal number of pounds lifted correctly on one repetition. · The Universal Universal Dynamic Variable Resistance (DVR) Chest Press Equipment has 2 numbers on each plate. For the Chest Press, record the higher number, which is located on the RIGHT side of the stack.Maximum Leg Press Test (Muscular Strength Assessment) - The purpose of the Maximum Leg Press Test is to measure the maximum muscular strength of the legs (Quadriceps and Hamstrings) and Gluteals (Buttocks). Equipment Needed: · Universal Gym DVR Leg Press · Calculator and forms to record dataProcedure: · The subject should warm-up with very light weight · Load the weights to about one-half of the estimated maximum weight, or use the rule-of-thumb: MALE - 75% of body weight FEMALE - 50% of body weight · Instruct the subject to press this weight once or twice for an easy warm-up. · Progressively increase the resistance until the weight stack can no longer be lifted. The first two or three trials serve as warm-up lifts to prepare the subject for the maximal lift on or about the fifth or sixth trial. The score for the test is the maximal number of pounds lifted correctly on one repetition. The Universal Dynamic Variable Resistance (DVR) Chest Press Equipment has 2 numbers on each plate. For the Leg Press, record the higher number, which is located on the RIGHT side of the stack.Push-Ups Test (Muscular Endurance Assessment) - The purpose of the Push-Up Test is to assess the muscular endurance of the Chest, Shoulder and Arm muscles. Muscular endurance is defined as the ability to contract a muscle repeatedly over a period of time. Equipment Needed: · Exercise mat · Stop watch (or watch displaying seconds) for timing testProcedure: · The subject should warm-up. · The hands are placed about shoulder-width apart, with fingers pointing forward. · The back should be kept straight at all times. MALE: Up on hands and toes FEMALE: Up on hands and knees · Starting from the up position (elbows straight), the subject lowers the body until the elbows achieve a 90 degree (or greater) angle. Subject than returns to the up position. This is one repetition, and the scorer will count correct repetitions aloud. · Resting should be done in the up position. · The score is the total number of correct push-ups done in one minute. Sit-Ups Test (Muscular Endurance Assessment) - The purpose of the Sit-Up Test is to assess the muscular endurance of the abdominals and hip flexors. Equipment Needed: · Exercise mat · Stop watch (or watch displaying seconds) for timing test · Test forms to record dataProcedure: · The subject should warm-up. · Have participant assume the supine position (face up) on the floor, with knees bent at 90 degree or right angles (heels about 18 inches from the buttocks) and fingers next to the ears. A partner should hold the ankles firmly for support. · At a "go" signal from the timer, have the participant perform as many correct sit-ups as possible within a one-minute period. · After each movement, the participant should return to the supine position before going up again; shoulders must be returned to touch the mat, but the head need not touch. (Caution: the participant should breathe continuously and easily during the exercise so as not to invoke the Valsalva maneuver. The same holds true for the push-ups test)Sit and Reach Test (Flexibility Assessment) - The purpose of the Sit and Reach Test is to measure the flexibility of the muscles and tendons in the back of the legs and trunk. Flexibility is defined as the range of possible movement in a joint or group of joints. Equipment Needed: · 12 inch by 12 inch box · Yardstick on box with 15 inch mark at edgeProcedure: · The subject should warm-up. · The shoes are removed, and the feet are placed squarely against the box no wider than eight inches apart. · The knees remain straight (extended) throughout the test. · The yardstick is set on the box so that the 15-inch mark is flush with the edge of the box. · With one hand placed upon the other and fingertips even, the subject leans forward and reaches as far down the yardstick as possible. NO LUNGING OR BOBBING IS PERMITTED! Exhaling on the reach is recommended. · The hands must stay together and even, and the stretch must be held for one second. · Record each reach to the nearest (conservative) 1/4 inch. · Three trials are allowed, and the best of the three efforts is the score.

[bwisit]

Here's some tips that I've went to great pains to retrieve and compile. Originally I did this to basically aid myself (made a few copies for friends etc.... now everyone at my gym has one). I was tired of sifting through tons of useless info. (A lot of fitness mags and books etc. are just worthless to varying degrees; from some I only retrieved a few descent lines). Anyhow, here it is; I hope that you guys can use the information as productively as I had.
Note: All information was quoted by so called professionals and should be safe to utilize. I have not implemented any of my own ideas or opinions; and in no way will be held responsible for negative results. You will of course forgive me for my spelling errors. I will try and upload this document monthly with new information (feel free to redistribute, but, if you alter this document take credit for it).

1st uploaded on Jan.8/97

Good luck,
"Sinner"


Revisions:
_1998 by João Espírito Santo
_14 Feb 2003 – Spelling and grammar by GH.



FITNESS/Tips

Health Conscious (General)

n The more muscle that is on your body, the greater your metabolic rate will be (the faster you'll burn fat and gain muscle). The more calories that you burn, the less you'll have to reduce your fat intake.
n 6 small meals a day is better than 3 large ones. This lets your body utilize the nutrients and speeds up the metabolic rate.
n A high-fat diet can do damage to your penis also (the walls of the arteries in your penis can become partially blocked reducing blood flow and causing impotence, wearing polyester underwear can cause impotence also). A high-fat meal can decrease testosterone levels by as much as 30% within 2 hours after the meal.
n Speed up metabolism = aerobics every other day, moderate calorie, high protein and low fat and sugar diet.
n Foods that say they have no cholesterol may be loaded with saturated fat.
n Except for meat and poultry, there are no federal laws governing the words "Lite" and "Light." Ask for “extra lean” or “fat reduced” at the deli. When it comes to chicken, light meat contains about a third the fat of dark.
n Products that list the first ingredient as solid fats and oils are usually high in fat (i.e. mayonnaise, butter... ingredients that contain large amounts of saturated fat include meat and poultry fat, butter, cream, etc.).
n Feet: Use socks containing wicking fabrics, not absorbent socks (talc or cornstarch helps prevent blisters, the best cure for a blister however, is a layer of petroleum jelly); once you've gotten a blister, use moleskin. Cowboy boots can add 2x as much stress on your heel.
n Studies show that the only way to endure heat is to work in it, the first sign of dehydration is fatigue (muscle strength decreases). Other symptoms include: muscle aches, cramps, nausea, diarrhea, lack of concentration, tunnel vision, etc.
n Sports that burn calories the quickest over a short period of time: 40 minutes of (highest to lowest): Jogging, Scuba Diving, Stair Climbing, Basketball, Jumping Rope, Tennis, Volleyball, Boxing, Swimming, Cycling, Frisbee, Golf, Softball.
n Minor ills: The burning sensation from alcohol on a wound is evidence of further damage or irritation to the tissue; if you can't keep anything down don't try, if vomiting persists after 6 hours call your doctor. Don't put stuff in your ears (it can cause damage), use and over the counter eardrop to soften wax then wash it out with a bulb syringe. If your ill extra rest won't speed your recovery; long term bed rest causes bones to lose calcium, muscles to wither and bowels to shut down.
n Make sure your fitness goals are specific yet realistic, variety is powerful when the key is motivation
n When buying milk buy a paper carton rather than a plastic jug, the lights in groceries stores can cause the jugs to lose up to 90% of the vitamin "A"
n Sleep: make sure you get at least 4 hours (you need additional sleep but a wake break won't disrupt anything).
n The humid air of the bathroom can decrease the potency of your medications (don't have them in the med. cabinet).
n Everfresh bags can save your refrigerated veggies from a soggy mess (they last much longer).
n Store your soup cans in the fridge, that way the fat will rise to the top and you can scoop it off when you open it.
n Iron out wrinkles by using cream containing alpha-hydroxy acids (Eucerin Plus and Revlon Results or ask your dermatologist for stronger formulas). The labels will mention glycolic acids.
n Get lots of Zinc to keep up your sex drive (Eat chicken or fish twice a week).
n Wear a hat in the hot sun to prevent the hairs cells from turning the pigments causing grey hair.
n Don't run in ankle weight under any condition, they can do severe damage to your knees over a period of time.
n Prepare yourself for the onslaught of fat by exercising the day before (muscles absorb the fat to replenish the amount burned off).
n If you've been a swilling and encounter a bad headache and stomach probs. (hangover) take honey, it'll help to metabolize the alcohol in your bloodstream (take with toast or crackers).
n Cuts: If refusing to seek medical or the proper attention for open wounds, don't let air do the trick (it won't heal any faster and will only leave it open to scar tissue). Instead wash the cut with soap and water, then slap on some antibiotic ointment or petroleum jelly; finally cover the wound with a sterile bandage (change the dressing every morning).
n Tan Tips: You should buy a lotion with an SPF of at least 15 (make sure the lotion has a moisturizer). Apply self tanners several hours before going out (adding a layer of sunscreen before going out isn't a bad idea either). Don't reapply self tanners until you've seen the final results, wait 30 minutes for the tanners to dry before dressing or going to bed (remember to wash your hands unless you want tanned palms).
n 12 Steps to a healthy diet: 1) Eliminate Junk Food and highly processed Foods, 2) Follow the 2/3, 1/3, low fat rule (65% carbs., 25% protein, 10% fat), 3) Eat Small Frequent Meals (don't skip a meal, you'll want more later... eat slowly and the brain will think it's full faster), 4) Eat Breakfast like a King, Lunch like a Prince and dinner like a Pauper (the metabolism is most the active in the morning and slows drastically by the evening; digestion is the strongest at noon and a large meal may also be consumed here), 5) Select Foods that are high in fiber, 6) Separate Protein and Carbohydrate Feedings 7) Drink 8-10 Glasses of Water per day, 8) Include Aerobics of some form in your schedule, 9) Reduce Calories Gradually and in a Cyclical Fashion (too keep the metabolism off guard and responding, figure the average number of calories you want to diet down to; then stagger your actual daily intake above and below that number. IE 700 calories one day, 300; then 500 the third day... supplements become important when you cut calories and predispose yourself to nutritional deficiencies), 10) Weight training will increase Metabolism and Preserve Lean Body mass, 11) Train Earlier (this will increase your metabolic rate for the entire day), 12) Have a realistic game plan
n For a pickup in your training and endurance energy levels use Inosine.
n Carbs = sugars, once your blood sugar level drops you can forget about having a productive workout (some good carbs include grains, rice, pasta. yams, and whole grain breads).
n Salads: look for ones with under 2 grams of fat and under 300 milligrams of sodium
n Amino acids arginine and orthinine will help to reduce your body fat if you take them while weight training.
n You’ll need to consume 2,500-3,000 calories more (a day) than what your body normally need in order to gain 1 pound of muscle if training faithfully.
n Protein should equal approx 0.8 grams per kilogram of bodyweight a day. Using more protein than you need will result in conversion to fat (same as carbs or anything relative to your needs). The harder you train the more protein you'll need, for a positive nitrogen balance; which is a necessity in building muscle.
n Protein drinks can compensate for extra meals (IE one between breakfast and lunch). If you eat 6 meals a day you'll always have the protein and carbos your body needs.
n Enzymes that stimulate muscle glycogen from carbs last up to 90 min. after a workout. By consuming protein or carbs during this period you may speed up protein synthesis.
n You must burn 3,500 calories to burn 1 pound of fat.
n The subconscious does not know the difference between imagining a lift and actually doing one; if you can tap into this power there are no limits.
n Melatonin can be increased at night by exposure to bright light in the day, radiation such as red light also helps to speed up the metabolic process (turn down the lights after 9:00 pm to assist). Foods high in melatonin include bananas, tomatoes, oatmeal, ginger and sweet corn (taking pain relievers before bed such as aspirin, can cut melatonin by up to 75 %).
n Electrical muscle stimulation: the main use today is for recuperation, & for maintaining strength (muscle mass).
n Cortisol is the muscle destroying hormone, it is released during high periods of stress (glutamine helps to partially block the effects of cortisol).
n The slower your oxidative rate the higher proportion you'll need of carbs and less of protein and fat.
n Recipes: Mandy Tanny's "The Muscular Gourmet has more than 300 nutritious low calorie recipes (as well as numerous bodybuilding diet tips).
n Make sure to separate your carbs and protein meals or your body is not going to utilize all the foods efficiently.
n Protein/Carb meals will contain higher levels of amino acids than just one or the other (blood concentrations thereof will be higher).
n Some of the main/major risks of steroid use include: 1) an increase in blood clotting factors (setting the stage for heart attacks and arterial blockage). 2) A decrease in the good (HDL) cholesterol in your blood stream (except with the usage of injectable testosterones, Winstrol is particularly bad). 3) Direct injury to heart cells. 4) Elevated blood levels. 5) Steroids decrease arginine which could lead to a coronary/artery spasm resulting in damaged heart muscle.
n Yocon or Yohimex is a drug (thumbs up) that can easily be regulated and controlled in the body with minimal or no side effects (may cause bloating). This drug is a good alternative to steroids and their side effects. Limit your intake of Yocon to 10 weeks at a time.

Supplements/Nutrition (Food)

n A high protein and fat diet has clicked for some body builders these days, such restrictions as were present a few years ago may not apply as readily (your body needs different foods in order to shock itself into growth; how will it burn fat if it's not getting any).
n For protein you need eat only egg whites (they provide almost all the essential amino acids and only derive 17% from fat), white meat of poultry and low fat fish. Eliminate whole milk egg yolks, cheese, pork and red meat, fat and sugar free yogurt, turkey
n For carbos, eat oatmeal, baked potatoes and yams, rice, corn, pasta, whole grain breads, cereal (grape nuts, oat bran or shredded wheat), beans and fresh or steamed vegetables, as well as dried fruits and nuts.
n Don't eat fried food, junk food, candy pop and processed foods. Don't use salad dressing, butter or margarine. Boil meat instead of frying.
n Substitute this for that: salad dressing = MCT (medium chain triglyceride, enhances metabolism)) oil and a bit of vinegar or lemon or combine red wine, vinegar, olive oil, lemon juice, ground pepper and honey; butter/margarine = MCT oil or CapTri; Jelly and Jam = sugar free fruit spread; chips = non fat tortilla; mayonnaise = plain fat free yogurt (seasoned with lemon and herbs), pizza = Fit n' free, mayo = lemon juice, pepper and hot pepper sauce or nonfat yogurt.
n Take a good vitamin mineral pack with amino acids and branched chain aminos.
n Fat burning agents: * Caffeine combined with aspirin (also add Dym. 25), * Dymetadrine 25, Lipotropics (choline, inositol and methionine), GH enhancers before bed (elevates growth hormone levels), Clenbuterol (controlled sub.), kelp (5 to 10 tabs a day), Ephredine.
n Enhance metabolism: GH enhancers (arginine, orthinine), * GABA (Gamma AminoButyric Acid), * GHB (Gamma Hydroxy Butryrate).
n HDL Cholesterol is "good" cholesterol, LDL clogs your arteries (get the ratio checked). Vitamin "E" stops the bad chemical changes in cholesterol that can lead to arterial blockage (too much however can have the opposite effect), also calcium helps in reducing bad cholesterol (LDL) (indulge skim milk, fortified orange juice, yogurt, salmon and green leafy veggies) it's also good in lowering blood pressure and preventing kidney stones.
n Vitamin E appears to neutralize free radicals in the artery wall that promote tumors and cause cancer (by up to 37%), Vitamin E also blocks chemicals that can shut down the immune systems cell production and activity and cause toxic protein in the brain of Alzheimer's recipients.
n A low fat diet can not only keep you slim (try to score lower than 53 grams a day), but also help to ward off hypertension, heart attacks (try to include some potassium), cancer and diabetes. Eat lots of fruits whole grains, vegetables and starchy foods (a 20% fat diet is great). Try to include a lot of fiber it works wonders (oatmeal, whole wheat toast, fruit, veggies, beans, whole grain bread and pastas etc.). Consuming 25 grams of fiber a day delivers a 31% reduction in colon cancer risk. However eating too much fiber can cause problems; 15 grams a day should be sufficient. (Don't diet it'll cause your body to sense danger thus conserving fat and burning fewer calories).
n Antioxidants to look at: Vitamin A, C (orange juice, red bell peppers, strawberries and broccoli), E (wheat germ, olive oil and safflower oil. E is also good for your knee joints), beta carotene (carrots, spinach sweet potatoes and cantaloupe) and selenium. Vitamin B6 has been shown to boost long term memory and maintaining a strong immune system (it is also a key agent in protein metabolism), zinc also plays a vital role in fighting off viruses - found in wheat germ and beef (B6 - baked potatoes, chicken breast, tuna bananas, skim milk, chick peas etc.) Vitamins C, E and Beta Carotene protect against heart disease, cancer and elevated cholesterol as well.
n Rogaine is the only prescription that helps combat hair loss, ask your physician about combining it with Retin-A (for better results).
n Dandruff: use a shampoo that contains pyrithione zinc or selenium sulfide. Both cut down on the fungus population leading to dandruff. Even the best dandruff shampoos won't work if you rinse too quickly however. If the itching is severe try a hydrocortisone solution (this'll stop the itching and scratching that can lead to infection).
n Breath: chewing parsley can keep your breath fresh for up to 24 hrs.
n Good Eats: Complex Carbs (pasta, cereals, beans, veggies and fruits etc.) will pump up your energy levels (not your waist). Fiber (fruits, veggies, beans, grains etc.) act like a sponge for absorbing cholesterol and clearing it away.
n Power Punch: 1 cup frozen cantaloupe chunks, 1 cup frozen strawberries, 1 cup frozen peaches, 1 1/2 cups orange juice, 4 tablespoons wheat germ (fruits = vitamin C; cantaloupe = beta carotene; wheat germ = vitamin E).
n Studies have shown that Calcium interferes with the absorption of Sat. fat (declines in blood cholesterol - drink milk; calcium fortified milk will provide twice as much calcium as regular milk)
n * L-Glutamine: Glutamine may slow the rate of exercise induced muscle breakdown (catabolism), resulting in a net increase in protein synthesis (muscle anabolism). Glutamine should be taken throughout the day and separated from meals; the amino acids in food compete with glutamine weakening the effects.
n More than 200mg of Vitamin "C" per day gets filtered out by the kidneys.
n Beans: are a great source of fiber and nearly fat free sources of vitamin "B" and "A", potassium, calcium, iron and protein.
n By drinking coffee after a meal it may speed up your metabolism by burning calories.
n Vitamins and Minerals needed for you immune system: Vitamin "C" is very beneficial to the immune system and should be a part of everyone's diet (excellent antioxidant). Zinc is also an essential cofactor of more than 100 enzymes. Also needed is Vitamin "B6". Vitamin "E" is the most essential vitamin in stopping cholesterol and arterial blockage.
n Essential Amino's (not manufactured by the body): Histidine, Isoleucine, Leucine (triggers the release of growth hormone and insulin - defying the burning of muscles), *Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine; vitamin and mineral deficiencies can affect your ability to use amino acids.
n Protein is needed after a workout due to loss during (use any method IE supplements, the most basic form of supplements would be a high quality egg and milk based powder along with a good mineral and multi-vitamin pack, also try to include omega-3 fatty acids which will increase growth hormone release).
n * Tissue repair: L-leusine, L-isoleucine and L-valine; these are the aminos your muscles are the hungriest for.
n Not bad junk: Banana bread, oatmeal cookies, carrot cake.
n Low fat: Hot dog = Ball park lite 33 (12 grams not lean but better than the regular 17; even better are turkey franks which have a bout 9 grams), Angel food cake = has no fat (any kind). Oatmeal cookies = Entenmanns, chips = Louise's fat free potato chips (pretzels are better than chips). Daily; take multipacks of vitamins and minerals (include calcium, magnesium, chromium, zinc, b-complex, and vitamin "C"; Soy is also good.)
n Many bran muffins are actually very high in fat, up to 12 grams of fat (almost as much as a hamburger).
n Medications such as aspirin and acetaminophen can make cold symptoms worse (causing inflammation, stuffiness and the lowering of antibodies).
n chromium is required to produce a positive amount of insulin, it should be bound with niacin - (GTF): Glucose Tolerance Factor, (without GTF chromium muscles don't grow - don't produce insulin and engage the metabolic process) take 290 mcg + a day (Arginine and Lysine also stimulate insulin secretion).(Without sufficient amounts the system could shut down and muscle loss sets in, we also feel tired, and very hungry, take your aminos and nutrients IE chromium, fresh fruits also releases insulin). Eat regular meals at regular times or your insulin level will fluctuate; missing a meal is even worse, it can cause your rate to soar and thus store large amounts of body fat.
n The best cooking oil to use is olive oil (it is mostly made up of monounsaturated fats and can actually reduce cholesterol). Here are a few ideas on how it can be used: IE use on vegetables instead of butter or combine w/ vinegar to make a better salad dressing, on fish combine olive oil lemon juice and mix in fresh oregano and parsley (samoriglio), combine olive oil with some dried herbs including crushed black pepper and garlic.
n From NutraSweet comes a product called "Simplese" it simulates fat, will soothe the urge for it, and has tons less calories. Substitute butter, cream cheese, sour cream etc. with it (look for this product at the health store, in many items it's already included).
n L-carnitine: has increased exercise duration, increases the use of body fat for fuel, it raises the metabolic process for some hours after a workout. (Note: DL Carnitine is toxic)
n Amino metabolism boosters (and growth hormone stimulators): L-arginine, L- tryptophan, L-orthinine and L-tyrosine. Boron will also indirectly effect fat metabolism (these supplements have to be taken in multigram amounts at least 2 hours apart from other protein foods to be effective.
n Fast foods (not so bad for breakfast), all under 500 calories and less than 30% fat: McDonald’s - Hot cakes w/ butter and syrup, orange juice and a coffee (493 cal. & 16% fat); English muffin w/ butter (substitute the jelly for butter and the Eng. muffin should be the lowest fat breakfast you'll eat), orange juice, low fat milk (384 cal. & 23% fat). Their egg McMuffin (McDonald’s) is the also descent at only 37% fat.
n To compensate for high volume and heavy physical loads during our workouts we should take the vitamins thiamine, riboflavin and niacin (also ascorbic acid).
n Creatine: once stored in the muscles, creatine phosphate serves as a metabolic energizer in the muscle-contraction process. As a bodybuilder progresses through his set, his stores of ATP are depleted (which leads to muscle failure); creatine increases the stores and extend the period of resynthesis of ATP. Overall creatine will help to build mass and strength and may improve recovery rate, decreases fatigue and enhances protein synthesis.

Physical/Workouts

n Muscles will be in big need of repair after your workout, simple carbs should be consumed (a carb drink would be even better - i.e. A glycogen drink containing 50-70 grams of carbs would be great).
n Aerobics helps to speed up your metabolism and burn stored body fat.
n The best time to do Aerobics is first thing in the morning (before breakfast) or 3 hrs. after your last meal.
n Do each rep slowly and forcibly with concentration (20 good reps are better than 50 sloppy ones).
n When doing giant sets take no rest in between (1 min. In between each cycle).
n Take sets to failure (with a few loose reps or burns if desired).
n Never train your midsection with weights, it will only build and thicken your midsection.
n Abs: Do ab workouts about every other day, do vacuums several times a day, do reps slow and steady; train regularly, crunches only work the upper abs; each time you do leg raises you are strengthening the muscles that contribute to the pot belly (once fat levels are brought down low enough your hard work on your abs will start to show).
n Use compound exercises (more than 1 muscle) to build muscle efficiently.
n Muscles can adapt to a workout as soon as 4 workouts later, thus greatly slowing gains; to prevent this, vary the way you lift weights (change or alter your workout), you should change it every 6-8 weeks.
n Prime your workouts: Burns - partial reps done at the end of your set which consist of lifting the weight only half way up. Pyramid system - Take what you may lift normally and do 10 reps, continue to cut down the weight until even the lightest weight becomes a chore (your know your doing it right if your straining to lift the tiniest weight you can find). Supersets - combine two exercises in a single set, do one exercise then the next without rest (pause for 60 seconds) then repeat several times at least. The more you give your muscle to do the faster it responds. Try and keep muscle groups together. Pre-exhaust system
n Isolate the same muscle groups in your exercises to be performed consecutively (as with super sets). Super slow - The slower you lift a weight the more gains you'll achieve (new tests show that better gains may result in taking a longer period to raise the weight and shorter to lower it IE 10:4) however slowly lowering the weight also has great benefits.
n Weider Principles (cont'd): Burns - Moving the weight as far as you can over the strongest part of the range of motion 21's - Involves doing 7 reps through half the range of motion, immediately followed by seven through the entire range. - ISO Tension - simply calls for the flexing of each muscle as hard as possible (usually one at a time; most body builders do it at least once every other day).
n DON'T eat just before a workout!
n Mass: Performing exercises at slower speeds is still the most common method for adding mass, having a partner add resistance at the eccentric portion of the rep can be greatly beneficial. Only moving through a small range and concentrating on maximum intensity can also give you an incredible pump (partial reps).
n Deltoids: Presses work the anterior (front) deltoid, side lat raises work mainly the (side) lateral head; bent over lats work the posterior (rear) deltoid.
n Squats are the best exercise for packing size on your legs.
n To stimulate increases in muscular size, it's imperative that the athlete regularly attempt the momentarily impossible; if you can curl 100 lbs. for 10 reps and never attempt the 11th, your body has no reason to enlarge upon its existing size and strength.

[sharingan]

guys,need help.baka meron naman kayong alam na gym sa area abs-cbn,i know my FiFi dun pero mas gusto ko sa mga harcdcore gym and sana yung below 1k

ty

[bwisit]

Here's some tips that I've went to great pains to retrieve and compile. Originally I did this to basically aid myself (made a few copies for friends etc.... now everyone at my gym has one). I was tired of sifting through tons of useless info. (A lot of fitness mags and books etc. are just worthless to varying degrees; from some I only retrieved a few descent lines). Anyhow, here it is; I hope that you guys can use the information as productively as I had.
Note: All information was quoted by so called professionals and should be safe to utilize. I have not implemented any of my own ideas or opinions; and in no way will be held responsible for negative results. You will of course forgive me for my spelling errors. I will try and upload this document monthly with new information (feel free to redistribute, but, if you alter this document take credit for it).

1st uploaded on Jan.8/97

Good luck,
"Sinner"


Revisions:
_1998 by João Espírito Santo
_14 Feb 2003 – Spelling and grammar by GH.



FITNESS/Tips

Health Conscious (General)

The more muscle that is on your body, the greater your metabolic rate will be (the faster you'll burn fat and gain muscle). The more calories that you burn, the less you'll have to reduce your fat intake.

6 small meals a day is better than 3 large ones. This lets your body utilize the nutrients and speeds up the metabolic rate.

A high-fat diet can do damage to your penis also (the walls of the arteries in your penis can become partially blocked reducing blood flow and causing impotence, wearing polyester underwear can cause impotence also). A high-fat meal can decrease testosterone levels by as much as 30% within 2 hours after the meal.

Speed up metabolism = aerobics every other day, moderate calorie, high protein and low fat and sugar diet.

Foods that say they have no cholesterol may be loaded with saturated fat.

Except for meat and poultry, there are no federal laws governing the words "Lite" and "Light." Ask for “extra lean” or “fat reduced” at the deli. When it comes to chicken, light meat contains about a third the fat of dark.

Products that list the first ingredient as solid fats and oils are usually high in fat (i.e. mayonnaise, butter... ingredients that contain large amounts of saturated fat include meat and poultry fat, butter, cream, etc.).

Feet: Use socks containing wicking fabrics, not absorbent socks (talc or cornstarch helps prevent blisters, the best cure for a blister however, is a layer of petroleum jelly); once you've gotten a blister, use moleskin. Cowboy boots can add 2x as much stress on your heel.

Studies show that the only way to endure heat is to work in it, the first sign of dehydration is fatigue (muscle strength decreases). Other symptoms include: muscle aches, cramps, nausea, diarrhea, lack of concentration, tunnel vision, etc.

Sports that burn calories the quickest over a short period of time: 40 minutes of (highest to lowest): Jogging, Scuba Diving, Stair Climbing, Basketball, Jumping Rope, Tennis, Volleyball, Boxing, Swimming, Cycling, Frisbee, Golf, Softball.

Minor ills: The burning sensation from alcohol on a wound is evidence of further damage or irritation to the tissue; if you can't keep anything down don't try, if vomiting persists after 6 hours call your doctor. Don't put stuff in your ears (it can cause damage), use and over the counter eardrop to soften wax then wash it out with a bulb syringe. If your ill extra rest won't speed your recovery; long term bed rest causes bones to lose calcium, muscles to wither and bowels to shut down.

Make sure your fitness goals are specific yet realistic, variety is powerful when the key is motivation

When buying milk buy a paper carton rather than a plastic jug, the lights in groceries stores can cause the jugs to lose up to 90% of the vitamin "A"

Sleep: make sure you get at least 4 hours (you need additional sleep but a wake break won't disrupt anything).

The humid air of the bathroom can decrease the potency of your medications (don't have them in the med. cabinet).

Everfresh bags can save your refrigerated veggies from a soggy mess (they last much longer).

Store your soup cans in the fridge, that way the fat will rise to the top and you can scoop it off when you open it.

Iron out wrinkles by using cream containing alpha-hydroxy acids (Eucerin Plus and Revlon Results or ask your dermatologist for stronger formulas). The labels will mention glycolic acids.

Get lots of Zinc to keep up your sex drive (Eat chicken or fish twice a week).

Wear a hat in the hot sun to prevent the hairs cells from turning the pigments causing grey hair.

Don't run in ankle weight under any condition, they can do severe damage to your knees over a period of time.

Prepare yourself for the onslaught of fat by exercising the day before (muscles absorb the fat to replenish the amount burned off).

If you've been a swilling and encounter a bad headache and stomach probs. (hangover) take honey, it'll help to metabolize the alcohol in your bloodstream (take with toast or crackers).

Cuts: If refusing to seek medical or the proper attention for open wounds, don't let air do the trick (it won't heal any faster and will only leave it open to scar tissue). Instead wash the cut with soap and water, then slap on some antibiotic ointment or petroleum jelly; finally cover the wound with a sterile bandage (change the dressing every morning).

Tan Tips: You should buy a lotion with an SPF of at least 15 (make sure the lotion has a moisturizer). Apply self tanners several hours before going out (adding a layer of sunscreen before going out isn't a bad idea either). Don't reapply self tanners until you've seen the final results, wait 30 minutes for the tanners to dry before dressing or going to bed (remember to wash your hands unless you want tanned palms).

12 Steps to a healthy diet: 1) Eliminate Junk Food and highly processed Foods, 2) Follow the 2/3, 1/3, low fat rule (65% carbs., 25% protein, 10% fat), 3) Eat Small Frequent Meals (don't skip a meal, you'll want more later... eat slowly and the brain will think it's full faster), 4) Eat Breakfast like a King, Lunch like a Prince and dinner like a Pauper (the metabolism is most the active in the morning and slows drastically by the evening; digestion is the strongest at noon and a large meal may also be consumed here), 5) Select Foods that are high in fiber, 6) Separate Protein and Carbohydrate Feedings 7) Drink 8-10 Glasses of Water per day, 8) Include Aerobics of some form in your schedule, 9) Reduce Calories Gradually and in a Cyclical Fashion (too keep the metabolism off guard and responding, figure the average number of calories you want to diet down to; then stagger your actual daily intake above and below that number. IE 700 calories one day, 300; then 500 the third day... supplements become important when you cut calories and predispose yourself to nutritional deficiencies), 10) Weight training will increase Metabolism and Preserve Lean Body mass, 11) Train Earlier (this will increase your metabolic rate for the entire day), 12) Have a realistic game plan

For a pickup in your training and endurance energy levels use Inosine.

Carbs = sugars, once your blood sugar level drops you can forget about having a productive workout (some good carbs include grains, rice, pasta. yams, and whole grain breads).

Salads: look for ones with under 2 grams of fat and under 300 milligrams of sodium

Amino acids arginine and orthinine will help to reduce your body fat if you take them while weight training.

You’ll need to consume 2,500-3,000 calories more (a day) than what your body normally need in order to gain 1 pound of muscle if training faithfully.

Protein should equal approx 0.8 grams per kilogram of bodyweight a day. Using more protein than you need will result in conversion to fat (same as carbs or anything relative to your needs). The harder you train the more protein you'll need, for a positive nitrogen balance; which is a necessity in building muscle.

Protein drinks can compensate for extra meals (IE one between breakfast and lunch). If you eat 6 meals a day you'll always have the protein and carbos your body needs.

Enzymes that stimulate muscle glycogen from carbs last up to 90 min. after a workout. By consuming protein or carbs during this period you may speed up protein synthesis.

You must burn 3,500 calories to burn 1 pound of fat.

The subconscious does not know the difference between imagining a lift and actually doing one; if you can tap into this power there are no limits.

Melatonin can be increased at night by exposure to bright light in the day, radiation such as red light also helps to speed up the metabolic process (turn down the lights after 9:00 pm to assist). Foods high in melatonin include bananas, tomatoes, oatmeal, ginger and sweet corn (taking pain relievers before bed such as aspirin, can cut melatonin by up to 75 %).

Electrical muscle stimulation: the main use today is for recuperation, & for maintaining strength (muscle mass).

Cortisol is the muscle destroying hormone, it is released during high periods of stress (glutamine helps to partially block the effects of cortisol).

The slower your oxidative rate the higher proportion you'll need of carbs and less of protein and fat.

Recipes: Mandy Tanny's "The Muscular Gourmet has more than 300 nutritious low calorie recipes (as well as numerous bodybuilding diet tips).

Make sure to separate your carbs and protein meals or your body is not going to utilize all the foods efficiently.

Protein/Carb meals will contain higher levels of amino acids than just one or the other (blood concentrations thereof will be higher).

Some of the main/major risks of steroid use include: 1) an increase in blood clotting factors (setting the stage for heart attacks and arterial blockage). 2) A decrease in the good (HDL) cholesterol in your blood stream (except with the usage of injectable testosterones, Winstrol is particularly bad). 3) Direct injury to heart cells. 4) Elevated blood levels. 5) Steroids decrease arginine which could lead to a coronary/artery spasm resulting in damaged heart muscle.

Yocon or Yohimex is a drug (thumbs up) that can easily be regulated and controlled in the body with minimal or no side effects (may cause bloating). This drug is a good alternative to steroids and their side effects. Limit your intake of Yocon to 10 weeks at a time.

Supplements/Nutrition (Food)

A high protein and fat diet has clicked for some body builders these days, such restrictions as were present a few years ago may not apply as readily (your body needs different foods in order to shock itself into growth; how will it burn fat if it's not getting any).

For protein you need eat only egg whites (they provide almost all the essential amino acids and only derive 17% from fat), white meat of poultry and low fat fish. Eliminate whole milk egg yolks, cheese, pork and red meat, fat and sugar free yogurt, turkey

For carbos, eat oatmeal, baked potatoes and yams, rice, corn, pasta, whole grain breads, cereal (grape nuts, oat bran or shredded wheat), beans and fresh or steamed vegetables, as well as dried fruits and nuts.

Don't eat fried food, junk food, candy pop and processed foods. Don't use salad dressing, butter or margarine. Boil meat instead of frying.

Substitute this for that: salad dressing = MCT (medium chain triglyceride, enhances metabolism)) oil and a bit of vinegar or lemon or combine red wine, vinegar, olive oil, lemon juice, ground pepper and honey; butter/margarine = MCT oil or CapTri; Jelly and Jam = sugar free fruit spread; chips = non fat tortilla; mayonnaise = plain fat free yogurt (seasoned with lemon and herbs), pizza = Fit n' free, mayo = lemon juice, pepper and hot pepper sauce or nonfat yogurt.

Take a good vitamin mineral pack with amino acids and branched chain aminos.

Fat burning agents: * Caffeine combined with aspirin (also add Dym. 25), * Dymetadrine 25, Lipotropics (choline, inositol and methionine), GH enhancers before bed (elevates growth hormone levels), Clenbuterol (controlled sub.), kelp (5 to 10 tabs a day), Ephredine.

Enhance metabolism: GH enhancers (arginine, orthinine), * GABA (Gamma AminoButyric Acid), * GHB (Gamma Hydroxy Butryrate).

HDL Cholesterol is "good" cholesterol, LDL clogs your arteries (get the ratio checked). Vitamin "E" stops the bad chemical changes in cholesterol that can lead to arterial blockage (too much however can have the opposite effect), also calcium helps in reducing bad cholesterol (LDL) (indulge skim milk, fortified orange juice, yogurt, salmon and green leafy veggies) it's also good in lowering blood pressure and preventing kidney stones.

Vitamin E appears to neutralize free radicals in the artery wall that promote tumors and cause cancer (by up to 37%), Vitamin E also blocks chemicals that can shut down the immune systems cell production and activity and cause toxic protein in the brain of Alzheimer's recipients.

A low fat diet can not only keep you slim (try to score lower than 53 grams a day), but also help to ward off hypertension, heart attacks (try to include some potassium), cancer and diabetes. Eat lots of fruits whole grains, vegetables and starchy foods (a 20% fat diet is great). Try to include a lot of fiber it works wonders (oatmeal, whole wheat toast, fruit, veggies, beans, whole grain bread and pastas etc.). Consuming 25 grams of fiber a day delivers a 31% reduction in colon cancer risk. However eating too much fiber can cause problems; 15 grams a day should be sufficient. (Don't diet it'll cause your body to sense danger thus conserving fat and burning fewer calories).

Antioxidants to look at: Vitamin A, C (orange juice, red bell peppers, strawberries and broccoli), E (wheat germ, olive oil and safflower oil. E is also good for your knee joints), beta carotene (carrots, spinach sweet potatoes and cantaloupe) and selenium. Vitamin B6 has been shown to boost long term memory and maintaining a strong immune system (it is also a key agent in protein metabolism), zinc also plays a vital role in fighting off viruses - found in wheat germ and beef (B6 - baked potatoes, chicken breast, tuna bananas, skim milk, chick peas etc.) Vitamins C, E and Beta Carotene protect against heart disease, cancer and elevated cholesterol as well.

Rogaine is the only prescription that helps combat hair loss, ask your physician about combining it with Retin-A (for better results).

Dandruff: use a shampoo that contains pyrithione zinc or selenium sulfide. Both cut down on the fungus population leading to dandruff. Even the best dandruff shampoos won't work if you rinse too quickly however. If the itching is severe try a hydrocortisone solution (this'll stop the itching and scratching that can lead to infection).

Breath: chewing parsley can keep your breath fresh for up to 24 hrs.

Good Eats: Complex Carbs (pasta, cereals, beans, veggies and fruits etc.) will pump up your energy levels (not your waist). Fiber (fruits, veggies, beans, grains etc.) act like a sponge for absorbing cholesterol and clearing it away.

Power Punch: 1 cup frozen cantaloupe chunks, 1 cup frozen strawberries, 1 cup frozen peaches, 1 1/2 cups orange juice, 4 tablespoons wheat germ (fruits = vitamin C; cantaloupe = beta carotene; wheat germ = vitamin E).

Studies have shown that Calcium interferes with the absorption of Sat. fat (declines in blood cholesterol - drink milk; calcium fortified milk will provide twice as much calcium as regular milk)

* L-Glutamine: Glutamine may slow the rate of exercise induced muscle breakdown (catabolism), resulting in a net increase in protein synthesis (muscle anabolism). Glutamine should be taken throughout the day and separated from meals; the amino acids in food compete with glutamine weakening the effects.

More than 200mg of Vitamin "C" per day gets filtered out by the kidneys.

Beans: are a great source of fiber and nearly fat free sources of vitamin "B" and "A", potassium, calcium, iron and protein.

By drinking coffee after a meal it may speed up your metabolism by burning calories.

Vitamins and Minerals needed for you immune system: Vitamin "C" is very beneficial to the immune system and should be a part of everyone's diet (excellent antioxidant). Zinc is also an essential cofactor of more than 100 enzymes. Also needed is Vitamin "B6". Vitamin "E" is the most essential vitamin in stopping cholesterol and arterial blockage.

Essential Amino's (not manufactured by the body): Histidine, Isoleucine, Leucine (triggers the release of growth hormone and insulin - defying the burning of muscles), *Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine; vitamin and mineral deficiencies can affect your ability to use amino acids.

Protein is needed after a workout due to loss during (use any method IE supplements, the most basic form of supplements would be a high quality egg and milk based powder along with a good mineral and multi-vitamin pack, also try to include omega-3 fatty acids which will increase growth hormone release).

* Tissue repair: L-leusine, L-isoleucine and L-valine; these are the aminos your muscles are the hungriest for.

Not bad junk: Banana bread, oatmeal cookies, carrot cake.

Low fat: Hot dog = Ball park lite 33 (12 grams not lean but better than the regular 17; even better are turkey franks which have a bout 9 grams), Angel food cake = has no fat (any kind). Oatmeal cookies = Entenmanns, chips = Louise's fat free potato chips (pretzels are better than chips). Daily; take multipacks of vitamins and minerals (include calcium, magnesium, chromium, zinc, b-complex, and vitamin "C"; Soy is also good.)

Many bran muffins are actually very high in fat, up to 12 grams of fat (almost as much as a hamburger).

Medications such as aspirin and acetaminophen can make cold symptoms worse (causing inflammation, stuffiness and the lowering of antibodies).

chromium is required to produce a positive amount of insulin, it should be bound with niacin - (GTF): Glucose Tolerance Factor, (without GTF chromium muscles don't grow - don't produce insulin and engage the metabolic process) take 290 mcg + a day (Arginine and Lysine also stimulate insulin secretion).(Without sufficient amounts the system could shut down and muscle loss sets in, we also feel tired, and very hungry, take your aminos and nutrients IE chromium, fresh fruits also releases insulin). Eat regular meals at regular times or your insulin level will fluctuate; missing a meal is even worse, it can cause your rate to soar and thus store large amounts of body fat.

The best cooking oil to use is olive oil (it is mostly made up of monounsaturated fats and can actually reduce cholesterol). Here are a few ideas on how it can be used: IE use on vegetables instead of butter or combine w/ vinegar to make a better salad dressing, on fish combine olive oil lemon juice and mix in fresh oregano and parsley (samoriglio), combine olive oil with some dried herbs including crushed black pepper and garlic.

From NutraSweet comes a product called "Simplese" it simulates fat, will soothe the urge for it, and has tons less calories. Substitute butter, cream cheese, sour cream etc. with it (look for this product at the health store, in many items it's already included).

L-carnitine: has increased exercise duration, increases the use of body fat for fuel, it raises the metabolic process for some hours after a workout. (Note: DL Carnitine is toxic)

Amino metabolism boosters (and growth hormone stimulators): L-arginine, L- tryptophan, L-orthinine and L-tyrosine. Boron will also indirectly effect fat metabolism (these supplements have to be taken in multigram amounts at least 2 hours apart from other protein foods to be effective.

Fast foods (not so bad for breakfast), all under 500 calories and less than 30% fat: McDonald’s - Hot cakes w/ butter and syrup, orange juice and a coffee (493 cal. & 16% fat); English muffin w/ butter (substitute the jelly for butter and the Eng. muffin should be the lowest fat breakfast you'll eat), orange juice, low fat milk (384 cal. & 23% fat). Their egg McMuffin (McDonald’s) is the also descent at only 37% fat.

To compensate for high volume and heavy physical loads during our workouts we should take the vitamins thiamine, riboflavin and niacin (also ascorbic acid).

Creatine: once stored in the muscles, creatine phosphate serves as a metabolic energizer in the muscle-contraction process. As a bodybuilder progresses through his set, his stores of ATP are depleted (which leads to muscle failure); creatine increases the stores and extend the period of resynthesis of ATP. Overall creatine will help to build mass and strength and may improve recovery rate, decreases fatigue and enhances protein synthesis.

Physical/Workouts

Muscles will be in big need of repair after your workout, simple carbs should be consumed (a carb drink would be even better - i.e. A glycogen drink containing 50-70 grams of carbs would be great).

Aerobics helps to speed up your metabolism and burn stored body fat.

The best time to do Aerobics is first thing in the morning (before breakfast) or 3 hrs. after your last meal.

Do each rep slowly and forcibly with concentration (20 good reps are better than 50 sloppy ones).

When doing giant sets take no rest in between (1 min. In between each cycle).

Take sets to failure (with a few loose reps or burns if desired).

Never train your midsection with weights, it will only build and thicken your midsection.

Abs: Do ab workouts about every other day, do vacuums several times a day, do reps slow and steady; train regularly, crunches only work the upper abs; each time you do leg raises you are strengthening the muscles that contribute to the pot belly (once fat levels are brought down low enough your hard work on your abs will start to show).

Use compound exercises (more than 1 muscle) to build muscle efficiently.

Muscles can adapt to a workout as soon as 4 workouts later, thus greatly slowing gains; to prevent this, vary the way you lift weights (change or alter your workout), you should change it every 6-8 weeks.

Prime your workouts: Burns - partial reps done at the end of your set which consist of lifting the weight only half way up. Pyramid system - Take what you may lift normally and do 10 reps, continue to cut down the weight until even the lightest weight becomes a chore (your know your doing it right if your straining to lift the tiniest weight you can find). Supersets - combine two exercises in a single set, do one exercise then the next without rest (pause for 60 seconds) then repeat several times at least. The more you give your muscle to do the faster it responds. Try and keep muscle groups together. Pre-exhaust system

Isolate the same muscle groups in your exercises to be performed consecutively (as with super sets). Super slow - The slower you lift a weight the more gains you'll achieve (new tests show that better gains may result in taking a longer period to raise the weight and shorter to lower it IE 10:4) however slowly lowering the weight also has great benefits.

Weider Principles (cont'd): Burns - Moving the weight as far as you can over the strongest part of the range of motion 21's - Involves doing 7 reps through half the range of motion, immediately followed by seven through the entire range. - ISO Tension - simply calls for the flexing of each muscle as hard as possible (usually one at a time; most body builders do it at least once every other day).

DON'T eat just before a workout!

Mass: Performing exercises at slower speeds is still the most common method for adding mass, having a partner add resistance at the eccentric portion of the rep can be greatly beneficial. Only moving through a small range and concentrating on maximum intensity can also give you an incredible pump (partial reps).

Deltoids: Presses work the anterior (front) deltoid, side lat raises work mainly the (side) lateral head; bent over lats work the posterior (rear) deltoid.

Squats are the best exercise for packing size on your legs.

To stimulate increases in muscular size, it's imperative that the athlete regularly attempt the momentarily impossible; if you can curl 100 lbs. for 10 reps and never attempt the 11th, your body has no reason to enlarge upon its existing size and strength.

[blakedaddy]

York gym in Panay ave. Am just not sure about the rates.

Originally posted by sharingan
guys,need help.baka meron naman kayong alam na gym sa area abs-cbn,i know my FiFi dun pero mas gusto ko sa mga harcdcore gym and sana yung below 1k

ty

[sharingan]

ty blakedaddy,hanapin ko tomorrow!

[sam999]

hmm.... where exactly is york gym, blakedaddy?

If you guys want another hardcore gym, try Charle's gym.... No aircon....only hardcore lifters.... :)

[blakedaddy]

sam, am not quite sure but i heard its along or near panay ave

[coZee]

anybody here tried creatine? anong results sa inyo?

share ko lang, ive been working out for several years and last year i started taking whey protein and so far ok naman ang results, nag gain naman ako ng weight pero parang nababagalan ako. so finally i decided to take creatine, bago ako nag take nun, nirecord ko yung weight ko, its 150 lbs, after 1 month im 165 lbs na, di ako makapaniwala pero my friends really noticed na lumaki daw ako talaga. normal ba yung mag gain ka ng 15 lbs in 1 month?

i work out 4x a week, pag off day ko sa gym, i jog.
about my diet, i eat rice once a day lang (lunch), then i try to eat healthy food as much as i can.

[blakedaddy]

I think you should post this in the diet and supplements thread. Moderators, please take note. thank you

Originally posted by coZee
anybody here tried creatine? anong results sa inyo?

share ko lang, ive been working out for several years and last year i started taking whey protein and so far ok naman ang results, nag gain naman ako ng weight pero parang nababagalan ako. so finally i decided to take creatine, bago ako nag take nun, nirecord ko yung weight ko, its 150 lbs, after 1 month im 165 lbs na, di ako makapaniwala pero my friends really noticed na lumaki daw ako talaga. normal ba yung mag gain ka ng 15 lbs in 1 month?

i work out 4x a week, pag off day ko sa gym, i jog.
about my diet, i eat rice once a day lang (lunch), then i try to eat healthy food as much as i can.

[sharingan]

@sam999

where is that?

[coZee]

pasensya na po blakedaddy

[sam999]

sharingan,

I can't quite recall the street. But it's in front of St. Paul church in Timog. It's cheap, only 600+ a month I think....but there's no air condition. :D

You can try Mojo gym as well....I think it's at panay ave. It's near Charles' gym as well...I think behind it, near St. Mary's School. Gym fee, I hear, is around P1,600 a month. But it's ran by red corner, I think.

There's also Fitness Factor in Tomas Morato...in fron of Mann Yann. But the gym fee is not worth it.... bad facilities as well.

There's another gym in ABS-CBN.... I can't recall the name it's Fitness something. Not Fitness First. It's "Fitness....." can't recall.....damn. But the gym fee is only P1500 a month. Lots of girls, I hear. :) Most of the abs-cbn employess and dancers workout there. The celebs, on the other hand, go to fitness first. hehe!

Or if you want, you can also try Arena Fitness. Along Quezon AVe., in front of Hi-Top Supermarket. Gym fee is, P999 a month. That's pretty cheap! ....there's also the about to close Powerflex gym! haha! I came from there.... :) But it's closing now.... incompetent management. :D

Isn't it obvious that I live near abs-cbn?
That's the run down of gyms near abs-cbn.. I didn't include the expensive gym, Pinnacle, Fitness First, City Lifestyle. I believe you don;t need a very fancy gym just to workout.
I hope I helped you with your gym hunting. :)

[sp!t_k!cker]

moro lorenzo in ateneo... 850 lang dati... ngayon 950... 1200 ata for guests...

[capish]

tumaas na sa moro? pocha naman hindi na student-friendly! daya! kaya ayoko mag-work out dyan eh! over-rated!!!!!!

dito na lang ako sa amin (P500/ year then P40 per session...60 pesos pag walk in...they also have 200 a month(first day included) then 25 per session
eto kilo-based yung mga plates pero complete naman...may ab machines etc pero wala lang Smith Machine. The rest meron na and 2 equips each.


sa Anonas, PR gym...290 a month. medyo cloistered yung equips pero pwede na..

[blakedaddy]

if you guys want a hardcore gym, there is zest gym in ermin garcia st ( hope i spelled it right) this gym is where a lot of the powerlifters from the RP team are from

[capish]

whoa! astig yung gym...pero nakaka-conscious naman ata magbuhat dun dahil *** lang yung "maliit" dun...hehehe

nakaka-insecure!

ermin garcia....is that in kamuning?

[blakedaddy]

not all powerlifters are massive. Some guys are even below 60kg. Yup it is near kamuning

Originally posted by capish
whoa! astig yung gym...pero nakaka-conscious naman ata magbuhat dun dahil *** lang yung "maliit" dun...hehehe

nakaka-insecure!

ermin garcia....is that in kamuning?

[capish]

pero sabagay, you'll be more inspired to work out pag kasabay mo yung mga yun...pocha...may human poster ka sa harap mo! tas pag mababait pa (iispotan ka) sila...and papagawa sayo mga off-season programs nila to be like them...dang!
mga halimaw!

[blakedaddy]

Ang ok kasi when you train there, is the tips you'll get.

[saywhat]

To find gyms in your vicinity.. please log on to www.ironpinoy.com. Meron comprehensive listing of gyms dun searchable by City.

[bishop]

The other gym located at the ELJ building in ABS-CBN is Fitness Advantage. it's owned by fitness intructress Tina Juan.

[sharingan]

thanks guys! discounted daw kame sa Fitness Advantage and sa FiFi pero mas maraming celebs sa F. A kaya dun na lang ako.

[Saint_Reborn]

blake: I've been using the sample program that you gave me. Madami nakakanotice na lumaki na some parts of my body.

Can I do MAX-OT now? I mean do you have a program I can split 3 days and not the usual 5 day prog that it suggests on its documentation. If you have a program, I'd appreciate it if you can give me one.

[sam999]

Saint_Reborn,

it's fairly simple to cut down the training days from 5 to 3. Just combine the different body parts. ex. chest/tri, back/bis, shoulders/legs.

[capish]

i still don't know if my chest is still getting larger or not anymore. I don't know what program to follow for my chest. so far, prog for chest has been:

bench press 6-8 sets 10-10-10-8-6-4-3-3
and then pec dec

comments?

im working out for mass. I've been training for more than a year. ectomorph. no supplements. just food.

care to change?

thanks

[Saint_Reborn]

Yeah but the problem that I have is what body parts to split. I'm no sure..I might overtrain some body parts eh..and I don't want that to happen.

[asswhoopinSOB]

Question: ok lang ba magbuhat kapag may ubo't sipon ka?

[sp!t_k!cker]

asswhoopinSOB <<- kung kaya okay lang... pero light lang... since may ubo't sipon ka hindi ka max nun...

[marco_1]

yeheyyyy! kakabalik ko *** ulit sa gym! btw, musta na pala mr. olympia? sa tingin nyo ba si coleman pa din mananalo or matatalo sya ni cutler? sayang si dorian, biglang nawala sa eksena! :)

[victory]

Originally posted by capish
i still don't know if my chest is still getting larger or not anymore. I don't know what program to follow for my chest. so far, prog for chest has been:

bench press 6-8 sets 10-10-10-8-6-4-3-3
and then pec dec

comments?

im working out for mass. I've been training for more than a year. ectomorph. no supplements. just food.

care to change?

thanks

Whole lot of sets you're doing there. I only do four sets total for chest -- but using heavy weights with lots of intensity.

Why the pec deck? Why not inclines or dips?

[se7endust]

Originally posted by victory
Whole lot of sets you're doing there. I only do four sets total for chest -- but using heavy weights with lots of intensity.

Why the pec deck? Why not inclines or dips?

what do u mean by lots of intensity?

[sam999]

Originally posted by Saint_Reborn
Yeah but the problem that I have is what body parts to split. I'm no sure..I might overtrain some body parts eh..and I don't want that to happen.

the example I posted above is good enough for Max-OT....

chest/tri
back/bis
shoulders/legs

every other day.... :)

use only compound exercises.... <--- principle of Max-OT
Low sets, more intensity.

[sam999]

Originally posted by se7endust
what do u mean by lots of intensity?

How do you mean intensity based on your understanding?

he means, low sets but HEAVY lifting..... = intense

[victory]

Originally posted by se7endust
what do u mean by lots of intensity?

sam999's comment above is correct. Intensity is defined in relation to duration, or the length of time one can perform any given exercise. Intensity and duration are negatively related: The more intense an exercise, the lower the duration. You might be able to do 20 reps with 50 pounds on the bench press, but you will be able to do less reps with 200 pounds. The latter set is "more intense."

So the fact that capish has enough energy to do 6-8 sets of bench presses and then move on to use the pec deck means that in relation to my four total sets of chest exercises (after which I am totally wiped out -- I use 120 pound dumbbells for dumbbell bench presses and 100 pound dumbbells for inclines), I am working more intensely. It is subjective to say which one of us is "working harder" but it is safe to say I am definitely working with "less duration." If capish were to increase the weights he used such that he would be wiped out after 2-4 sets of chest exercises, then relative to his previous workout regimen he would be working more intensely.

Muscular size and strength is directly related to intensity (versus duration). It is the difference between the bodies of sprinters, who work out with short, intense bursts of running, and marathon runners, who run for hours. Now there is an open debate as to what constitutes "maximum intensity" versus "productive levels of intensity" (would an all-out one set per bodypart workout be better than 2-4 sets?), but it's pretty clear that if one wants muscular growth one should focus more on intensity rather than duration.

[victory]

Originally posted by capish
i still don't know if my chest is still getting larger or not anymore. I don't know what program to follow for my chest. so far, prog for chest has been:

bench press 6-8 sets 10-10-10-8-6-4-3-3
and then pec dec

comments?

im working out for mass. I've been training for more than a year. ectomorph. no supplements. just food.

care to change?

thanks

Also, do you take regular measurements of your chest (relaxed, expanded, etc.) and bodyfat composition? Do you keep a detailed record of your training poundages? Progress is measured by inches, pounds and reps so to be able to say that 'you're progressing in your workouts' or 'your chest is getting larger or not' you need to keep very meticulous records.

Some might think all this is overkill but whole industries are employed in making sure detailed financial statements are produced and analyzed regularly. If people keep such a close eye on their finances, why not observe progress in physical condition just as closely?

[blakedaddy]

so if you are getting results, why change programs? If it aint broken, don't fix it.

Originally posted by Saint_Reborn
blake: I've been using the sample program that you gave me. Madami nakakanotice na lumaki na some parts of my body.

Can I do MAX-OT now? I mean do you have a program I can split 3 days and not the usual 5 day prog that it suggests on its documentation. If you have a program, I'd appreciate it if you can give me one.

[blakedaddy]

Too much volume IMO. 2 all out sets on the bench press is enough to stimulate growth

Originally posted by capish
i still don't know if my chest is still getting larger or not anymore. I don't know what program to follow for my chest. so far, prog for chest has been:

bench press 6-8 sets 10-10-10-8-6-4-3-3
and then pec dec

comments?

im working out for mass. I've been training for more than a year. ectomorph. no supplements. just food.

care to change?

thanks

[blakedaddy]

better rest. The fact may ubo at sipon ka means your body is asking for a break

Originally posted by asswhoopinSOB
Question: ok lang ba magbuhat kapag may ubo't sipon ka?

[Saint_Reborn]

blake: ive been getting results in a sense na sabi ng mga brothers ko kumokorte and somehow lumalaki muscles ko. pero not in all body parts.

I want something sana that can really stimulate growth and I think MAX-OT lang un.

One more thing, gusto ko din sana matakpan yung collarbone ko na sobrang visible. Parang sungay eh..

[sam999]

Originally posted by Saint_Reborn
blake: ive been getting results in a sense na sabi ng mga brothers ko kumokorte and somehow lumalaki muscles ko. pero not in all body parts.

I want something sana that can really stimulate growth and I think MAX-OT lang un.

One more thing, gusto ko din sana matakpan yung collarbone ko na sobrang visible. Parang sungay eh..

I think the the words I bolded from your post is reason enough to stick to your program.

Again, as blakedaddy said, if it ain't broken why fix it?

Also, you can't always expect to gain equally in all body parts. Different circumstances come into play.... it's either you're not working hard enough on some parts or it's genetics - meaning you're genetically born to gain easily in some parts but not the others.

Progress does not come overnight. It takes time and even years. Those guys you see with big muscles had to work out for months and years to get so lean. It's not easy, it takes hard work. You'll be lucky if you can even gain 4 lbs of muscle in a month. Not saying it's impossible.....but it takes TIME...

So don't change your program if you're progressing....

Anothing thing, Max-OT isn't really suitable for beginners..... it's recommended that you have had some prior experience due to the intensity of the work out.

:)

[blakedaddy]

Sam999 just took the words out of my mouth. I honestly wonder why people are so hyped up about max-OT, it is a good program, however, there are other programs out there that are as effective and not as time consuming. As mentioned, it takes years to develop a really reat physique and there is no such thing as a magic routine.

[capish]

thanks thanks thanks for the comments.

pero added question: i want diamond-shaped pecs so does that mean i DON'T have to do the decline?

i've changed my chest program to this:
flat bench 6 sets up to max. ( i need 2 warm up sets kasi so kasama na yun dun)

incline db

pec deck.


is that better?

oh yah...since my prog for day 1 is chest/shoulders/triceps, nagsisingit ako ng bicep pero one exercise lang 3 sets (alternate db curls) ok lang ba? or over train na?

then day 2 is

back/legs/forearms (with one exercise for biceps)

ok lang?


salamat salamat sa inyo.

[victory]

Originally posted by capish
thanks thanks thanks for the comments.

pero added question: i want diamond-shaped pecs so does that mean i DON'T have to do the decline?

i've changed my chest program to this:
flat bench 6 sets up to max. ( i need 2 warm up sets kasi so kasama na yun dun)

incline db

pec deck.


is that better?

oh yah...since my prog for day 1 is chest/shoulders/triceps, nagsisingit ako ng bicep pero one exercise lang 3 sets (alternate db curls) ok lang ba? or over train na?

then day 2 is

back/legs/forearms (with one exercise for biceps)

ok lang?


salamat salamat sa inyo.

RE: "Diamond shaped pecs." Genetics will pretty much dictate how your muscle is shaped. Supposedly decline presses help the development of lower pecs, but I've never seen anyone who needed more lower pec development -- the usual weakness is in upper pec development, which is addressed by inclines.

Tell us how many total sets you do (bench, incline, pec deck) for chest, and total sets for days 1 and 2. How long does it take you to do these workouts (total)? How much time do you take to rest between sets? Do you days 1 and 2 right after the other or do you rest one day in between? What's your weekly regimen like?

How many calories and protein do you take in? How much sleep on the average do you get every night?

[sam999]

Originally posted by blakedaddy
Sam999 just took the words out of my mouth. I honestly wonder why people are so hyped up about max-OT, it is a good program, however, there are other programs out there that are as effective and not as time consuming. As mentioned, it takes years to develop a really reat physique and there is no such thing as a magic routine.

my sentiments exactly,

alot of people are so eager to try Max-OT after hearing about it from people around them. however, many of the people who start doing the program but actually fail to follow the principles.

Bottom line: If you'r gaining muscles and strength don't change the program. The gains simply mean that it's already working.

[blakedaddy]

muscle shape is dictated by genetics. Care to post your program here?

Originally posted by capish
thanks thanks thanks for the comments.

pero added question: i want diamond-shaped pecs so does that mean i DON'T have to do the decline?

i've changed my chest program to this:
flat bench 6 sets up to max. ( i need 2 warm up sets kasi so kasama na yun dun)

incline db

pec deck.


is that better?

oh yah...since my prog for day 1 is chest/shoulders/triceps, nagsisingit ako ng bicep pero one exercise lang 3 sets (alternate db curls) ok lang ba? or over train na?

then day 2 is

back/legs/forearms (with one exercise for biceps)

ok lang?


salamat salamat sa inyo.

[victory]

My personal experience: More than 14 years of serious training, experimentation with different programs, diets, supplements. I started out looking like an ectomorph at 125 pounds but after 14+ years I am pretty happy with my current development at 200 pounds and 11% bodyfat.

75 pounds in 14+ years translates to just a little over 5 pounds of muscle gain per year. And there were some months when I didn't see any kind of progress (I track my progress every month -- every two weeks if I change my program or diet or something in my regimen). The key is to persevere, learn as much as you can about the principles of effective training and diet and figure out what works for you.

It takes time, but it's worth it!

[kennster]

sorry for the ignorance but what's Max-OT?

[blakedaddy]

www.ast-ss.com for more info.

Originally posted by kennster
sorry for the ignorance but what's Max-OT?

[coZee]

blakedaddy, tanong po ulit.

after years of working out, taking whey protein and recently creatine, and of course eating healthy, i finally achieved my target weight of 170 lbs. im kinda happy with the result.

but while i was trying to gain nagkaroon ako ng konting tiyan. so my question is what kind of workout should i follow to get more muscle definition and at the same time get a 6 pack if possible?

should i do more cardio?
more reps and lighter weight when lifting weights?
what about diet? can i still continue taking creatine when my goal is to be more lean?

thanks!

[capish]

okay here's my program:

day 1: monday

chest:
flat bench 6-8 sets. my max is only up to 140lbs
incline db press 3 sets
pec deck 3 sets

shoulders:
behind the neck press
db press
lateral raises

triceps
skull crushers
pushdowns

1 exercise for biceps ( 3sets of alt db curls)

abs


day 2: wednesday

back:

lat pulldowns (front) 4 sets
cable rows 4 sets
chest-supported t-bar row 3 sets
back extensions 2 sets of 20

traps
upright row 2 sets
shrugs 2 sets
reverse upright row 3 sets

forearms
reverse preacher curls 3 sets
wrist curls (front and back) 3 sets each

biceps: alt. db curls 2 sets

abs


day 3

legs
squats 4 sets
leg extensions 6 sets
leg curls 3 sets
standing calf raises 2 sets to failure
leg press calf raises 3 sets

abs

around 1 hour and 15 mins work out time ko
30 seconds - 1 minute rest period

this has been my program for 1 and a half months already and i ain't changing it coz somehow it has given some benefits so far.

[Pontiac_Aztec]

I don't know if this is an off-topic..
I wanna buy a threadmill.. the electronic one.
It's 20k-25k.. Is the price right? way too cheap or too expensive? Thanks..

*pumpkin* :vampy: Happy Halloween! :bat: :witch:

[sp!t_k!cker]

wag ka magtipid sa threadmill... masmaganda kung masmahal... kasi yun mga mura after a year sira na... invest ka sa mga $1000-$3000... pero i suggest try mo yun brand na life-fitness... maayos yun medyo malaki, pero yun ang tama sa threadmill... around 50,000 ata yun eh

[kennster]

blakedaddy: you said that it's advisable to work out 3x a week. is it supposed to be a whole body routine or can I still do splits for a 3x a week workout sched. Thanks. :)

[kennster]

Question regarding Max-OT:

can I make my own work-out as long as i follow the following:

1. Train only 1 or 2 muscle groups per workout/day.
2. Do 4 to 6 reps per set.
3. Do 6 to 9 total heavy sets per muscle group.
4. Rest 2 to 3 minutes between sets. (STR)
5. Each workout should last approximately 30 to 40 minutes.
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.

..coz I want to have a 3x a week workout sched and I won't be able to follow the 5x a week "first Max-OT routine".

[blakedaddy]

getting cut starts with dieting and adding cardio. Don't change anything with your weight training program. I got leaner by doing an all compound movement program.

Originally posted by coZee
blakedaddy, tanong po ulit.

after years of working out, taking whey protein and recently creatine, and of course eating healthy, i finally achieved my target weight of 170 lbs. im kinda happy with the result.

but while i was trying to gain nagkaroon ako ng konting tiyan. so my question is what kind of workout should i follow to get more muscle definition and at the same time get a 6 pack if possible?

should i do more cardio?
more reps and lighter weight when lifting weights?
what about diet? can i still continue taking creatine when my goal is to be more lean?

thanks!

[blakedaddy]

I would suggest you stop doing behind the neck presses since they can ruin your rotator cuffs. Also, you'll be better off removing upright rows as well and doing traps with delts so do a pressing movement, a lateral raise and a shrug. Also, if you do that much volume, definitely do not train to failure or your will always end up overtraining in the long run.


Originally posted by capish
okay here's my program:

day 1: monday

chest:
flat bench 6-8 sets. my max is only up to 140lbs
incline db press 3 sets
pec deck 3 sets

shoulders:
behind the neck press
db press
lateral raises

triceps
skull crushers
pushdowns

1 exercise for biceps ( 3sets of alt db curls)

abs


day 2: wednesday

back:

lat pulldowns (front) 4 sets
cable rows 4 sets
chest-supported t-bar row 3 sets
back extensions 2 sets of 20

traps
upright row 2 sets
shrugs 2 sets
reverse upright row 3 sets

forearms
reverse preacher curls 3 sets
wrist curls (front and back) 3 sets each

biceps: alt. db curls 2 sets

abs


day 3

legs
squats 4 sets
leg extensions 6 sets
leg curls 3 sets
standing calf raises 2 sets to failure
leg press calf raises 3 sets

abs

around 1 hour and 15 mins work out time ko
30 seconds - 1 minute rest period

this has been my program for 1 and a half months already and i ain't changing it coz somehow it has given some benefits so far.

[blakedaddy]

question, can you bench your bodyweight, squat 1.25 times your bodyweight and deadlift 1.5 times your bodyweight? if so, then you can definitely do splits. If not, its better that you do fullbody routines to achieve this initial conditioning stage first. The more fit you are, the easier it is to get fit.

Originally posted by kennster
blakedaddy: you said that it's advisable to work out 3x a week. is it supposed to be a whole body routine or can I still do splits for a 3x a week workout sched. Thanks. :)

[blakedaddy]

yes you can but read my previous post for my recommendations

Originally posted by kennster
Question regarding Max-OT:

can I make my own work-out as long as i follow the following:

1. Train only 1 or 2 muscle groups per workout/day.
2. Do 4 to 6 reps per set.
3. Do 6 to 9 total heavy sets per muscle group.
4. Rest 2 to 3 minutes between sets. (STR)
5. Each workout should last approximately 30 to 40 minutes.
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.

..coz I want to have a 3x a week workout sched and I won't be able to follow the 5x a week "first Max-OT routine".

[Saint_Reborn]

blake: About your post, how much or for how long would I do the full body routine that you gave me before I shift to the splits on a 3x basis?

[jadrobe]

hello everyone!!!

just wanna ask if it's possible to achieve six pack abs BUT THERE IS A CURVE OUTLINING THE ABS AROUND?

i believe you know what i mean...

it's like the boundary of the abs mostly seen on women's.

if it's "workable" how? thanks in advance!

[blakedaddy]

Once you develop a decent strength, lifting skill and a certain size level. I suggest stick to fullbody routines for a tleast 6 mos and then, after that inform me of your lifts and bodyweight and then we'll see from there. It takes a lot of time and hard work to build a decent physique so just keep doing your training and it will come in time.

Originally posted by Saint_Reborn
blake: About your post, how much or for how long would I do the full body routine that you gave me before I shift to the splits on a 3x basis?

[blakedaddy]

muscle shape is dictated by genetics.

Originally posted by jadrobe
hello everyone!!!

just wanna ask if it's possible to achieve six pack abs BUT THERE IS A CURVE OUTLINING THE ABS AROUND?

i believe you know what i mean...

it's like the boundary of the abs mostly seen on women's.

if it's "workable" how? thanks in advance!

[Saint_Reborn]

blake: I have a dillema, sometimes I go on 5 days without working out. This is due to my schedule. Would that pose a problem?

So the full body routines you gave me are sufficient for the mean time? could i add a few exercises like for legs...additional sets for leg extensions and the like?

[blakedaddy]

no need to do isolation exercises. What you're doing is more than enough. Less is usually better in weight training. I also go 5 days without lifting often but it doesn't affect my performance.

Originally posted by Saint_Reborn
blake: I have a dillema, sometimes I go on 5 days without working out. This is due to my schedule. Would that pose a problem?

So the full body routines you gave me are sufficient for the mean time? could i add a few exercises like for legs...additional sets for leg extensions and the like?

[sam999]

taking 5 days off may even benefit you.... it allows the body, especially the CNS to rest and fully recover.... prevents overtraining...

[jadrobe]

is there a way to workout the area at the end of the shoulders and start of the biceps for biceps?
what i mean is that when you flex your biceps, there is usually a small "M" letter that will be formed between the shoulders and the biceps...is there a way to workout the "lowest" point or the V of the M?

basta for biceps....thanks!

[sam999]

jadrobe,

side laterals will help you with that.

Try to really concentrate on the movement.. perform it controlled and slow, with the use of DBs you can handle.

and a low bf % if you want it to show... :)

[sp!t_k!cker]

jadrobe and capish... re: pecs and shoulders... dapat kasi matagal ka na kayo nagwoworkout and nasa genes po yan... sorry kung nakikialam ah and no-offense pero bakit gusto mo diamond shape? parang man-**** kaya... for me masmaganda square, kasi buong buo... pag-diamong parang wala sa itaas na part eh...

[jadrobe]

what i meant by diamond=shaped is that there is no "underline" on your lower pecs...

point of comparison, Batista of WWE has a kwadrado pecs vs Hardcore Holly who has a somewhat diamond-shaped pecs as well as many of the other wrestlers. try and check and you'll see what i mean.


thanks sam! i thought incline db curls is the exercise...

[eudemon]

Originally posted by jadrobe
is there a way to workout the area at the end of the shoulders and start of the biceps for biceps?
what i mean is that when you flex your biceps, there is usually a small "M" letter that will be formed between the shoulders and the biceps...is there a way to workout the "lowest" point or the V of the M?

basta for biceps....thanks!

incline dumbell curls

[eudemon]

Originally posted by jadrobe
is there a way to workout the area at the end of the shoulders and start of the biceps for biceps?
what i mean is that when you flex your biceps, there is usually a small "M" letter that will be formed between the shoulders and the biceps...is there a way to workout the "lowest" point or the V of the M?

basta for biceps....thanks!

incline dumbell curls

[sam999]

Originally posted by sp!t_k!cker
jadrobe and capish... re: pecs and shoulders... dapat kasi matagal ka na kayo nagwoworkout and nasa genes po yan... sorry kung nakikialam ah and no-offense pero bakit gusto mo diamond shape? parang man-**** kaya... for me masmaganda square, kasi buong buo... pag-diamong parang wala sa itaas na part eh...

dude, you just answer your question.. :)

Look what I highlighted in your reply.

For me. It's personal preference. Like myself, I prefer diamond shaped delts and rounded delts. Unfortunately, that's not what i got.

It's really genetics... you can't really do much about it. Although you can try...some people believe it's somehow possible...but not entirely possible.

[blakedaddy]

how do incline dumbbell curls work a certain part of the biceps? the biceps contract as a whole and as we have been discussing, muscle shape is dictated by genetics.

[sam999]

Originally posted by blakedaddy
how do incline dumbbell curls work a certain part of the biceps? the biceps contract as a whole and as we have been discussing, muscle shape is dictated by genetics.


I agree.... :)

[sp!t_k!cker]

what the hell is incline dumbbell curls? baka incline dumbbell press...

hehehe sam99... oo nga...

[victory]

Originally posted by sp!t_k!cker
what the hell is incline dumbbell curls? baka incline dumbbell press...



Try again. There is an exercise called incline dumbbell curls. Look it up.

[blakedaddy]

incline db curls are done in a manner that you are lying on an incline bench and then you curls the weights up.

[sp!t_k!cker]

okay thanks... gets ko na... akala ko naman kung ano yun... may tawag kasi dun na iba eh... oh well kanya kanyang terms lang yan minsan...

[blakedaddy]

actually, incline db curls or incline curls are the common names for the said exercise

[jadrobe]

please suggest a chest and triceps program for me!

how about this:

incline bench
flat db bench
incline flyes

closed grip bench press
standing triceps extensions superset with kick backs

???? ok lang?

[victory]

Originally posted by jadrobe
please suggest a chest and triceps program for me!

how about this:

incline bench
flat db bench
incline flyes

closed grip bench press
standing triceps extensions superset with kick backs

???? ok lang?

Goal is... ?

[sam999]

Originally posted by jadrobe
please suggest a chest and triceps program for me!

how about this:

incline bench
flat db bench
incline flyes

closed grip bench press
standing triceps extensions superset with kick backs

???? ok lang?


normally, what you have right there is good enough.

But, I would suggest you do tricep dips instead of the triceps extensions.

And just like what victory said,

"what is your goal?"

[mac326]

can you guys give comments on my current program...

goal: weight loss
excercises have 2 sets with 15 reps each
I'm 5'10" and 180 lbs (around this time last year, 145 lbs lang ako :( )

Day 1:

-10 min. cardio warm up-
chest press
pectorial machine
pulldown
-5 min. cardio-
shoulder press
upper back
-15 min. cardio-
tricep pressdown
bicep cable curl
-10 min. cardio-

Day 2:

-10 min. cardio warm up-
leg extension
leg curl
-5 min. cardio-
adductor
abductor
-20 min. cardio-
lower back
abdominal crunch
-10 min. cardio-

ideally 4x a week ito tapos alternate yung day 1 and day 2 workout.

[Bongsi]

Win 10,000 worth of Prizes and in cash by voting for Rogelio Pico in the Great Bodies 2004.

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Updates of the texter's choice ranking will be posted regularly on all Slimmers World centers.

You may text your entries as many times as you want. The more votes you send the more chances of winning.

Votes will be accepted from October 12 - December 17 until 7:00PM only.

2.50 per text vote.

[sp!t_k!cker]

akala ko ba bawal ang ad?

[jadrobe]

my goal is for MASS...

i changed the flyes to pullovers for chest expansion....

[victory]

Originally posted by jadrobe
my goal is for MASS...

i changed the flyes to pullovers for chest expansion....

Work fairly heavy, within the range of 6-8 reps. Limit your TOTAL sets (not sets per exercise) to 4-6, which comes down to around 2 sets per exercise if you really want to do three exercises. This of course assumes that you've warmed up properly. The 4-6 sets are therefore "working sets," not including warm-up sets, stretching, etc.

Personally I would limit myself to going heavy on the basic presses (flat bench, incline, military, dumbbells at various angles). If you are truly working intensely you may find that one or two exercises for triceps is enough to finish them off after a tough chest workout.

What about your other muscles? Are you working your back and shoulders as hard as you work your chest and triceps?

My chest has gone from a little under 36 inches when I began lifting to close to 45 inches (not expanded) at this point. Arms all the way from 11 inches to close to 18 inches, most of it of course from tricep development. Heavy and hard, short and intense has worked for me -- but note that it took me close to 15 years to get to where I am.

Chest expansion is an interesting theory but I have yet to see it proven. Are you going to be supersetting breathing squats with pullovers as the theory suggests?

[Chase_Meridian]

I've been sooo busy lately that I haven't been working out for almost a couple of months. I'm re-thinking if I should renew my gym membership next year. I'm thinking of working out at home. So my question is, what are the basic bodybuilding equipment I should buy? I can only afford weights (I'm eyeing those 5lbs vinyl weights at Toby's). Machines are out of my budget. I'm also planning to buy a wrist exerciser and tummy trimmer.

[blakedaddy]

do all the cardio after working out or on off days. If you need a decent weight training program, look around this thread for the ones I made.

Originally posted by mac326
can you guys give comments on my current program...

goal: weight loss
excercises have 2 sets with 15 reps each
I'm 5'10" and 180 lbs (around this time last year, 145 lbs lang ako :( )

Day 1:

-10 min. cardio warm up-
chest press
pectorial machine
pulldown
-5 min. cardio-
shoulder press
upper back
-15 min. cardio-
tricep pressdown
bicep cable curl
-10 min. cardio-

Day 2:

-10 min. cardio warm up-
leg extension
leg curl
-5 min. cardio-
adductor
abductor
-20 min. cardio-
lower back
abdominal crunch
-10 min. cardio-

ideally 4x a week ito tapos alternate yung day 1 and day 2 workout.

[blakedaddy]

focus on the basics (squat, bench, deadlift, pullups.military press, rows) everything else would be but an assistance exercise. Many people sway away from these movements and are puzzled why they don't get big. Stick to these movements and you'll surely get big.

Originally posted by jadrobe
my goal is for MASS...

i changed the flyes to pullovers for chest expansion....

[Saint_Reborn]

blake: rows? are these the rows for the back?
yung bent-over?

[jadrobe]

natatakot kasi ako mag-dealifts eh...you know..slipdisc or something...

have you seen one of the tough enough contestants deadlift a pick up car from a trailer? whoa! pati squats ginawa nya astig!!!

saint: yup i work out my other muscle parts as well...shempre...pero specifically chest and triceps kasi satisfied na ko sa program ko sa other muscles coz i see their immediate effects the day after i work out...yah...seriously....d naman mass agad pero nakikita ko umaangat agad sila talaga....

im just concentrating on my chest and triceps coz they are the muscles which grow veeerrrryyy slow for me....

here's my program:

monday: shoulders legs

military press
(side) lateral raises superset with
front db raises


horizontal leg press
leg extensions
standing calf raises

abs

wenesday: back biceps

lat pulldowns to back 3 sets
closed grip lat pulldowns 2 sets
pullups/chin ups 2-3 sets

incline db curls
preacher curls

abs

friday: chest triceps

incline bb bench 3 sets
flat bench 3 sets
db pullovers

dips (as suggested by blakedaddy)
kickbacks
closed grip bench press

abs


comments? ok na ba?

[sam999]

jadrobe,

deadlift is really fine given that you:
a) perform proper form, and;
b) wear weight belts

I truly recommend wearing weight belts, especially during squats, deadlifts and bent over rows. Make sure it's tight enough. You don't need to get the very much expensive belts, DON'T GET NIKE's belts....costs way too much. A regular strong bullskin belt will already suffice, it's usually around 500-700 pesos, depends on what kind.

REmember, YOu can never be too careful.... :)

[victory]

Originally posted by sam999
jadrobe,

deadlift is really fine given that you:
a) perform proper form, and;
b) wear weight belts

I truly recommend wearing weight belts, especially during squats, deadlifts and bent over rows. Make sure it's tight enough. You don't need to get the very much expensive belts, DON'T GET NIKE's belts....costs way too much. A regular strong bullskin belt will already suffice, it's usually around 500-700 pesos, depends on what kind.

REmember, YOu can never be too careful.... :)

I would actually recommend NOT wearing weight belts below a certain weight: If you aren't squatting or deadlifting weights over 200 pounds or doing bent over rows with weights over 100 pounds my own opinion is that one should allow the supporting muscles of the lower back and abdominal area to develop and grow. Once I go over these weights then I use weight belts; adjust these weights accordingly given your own level of development, but I really don't feel as if weight belts should be used ALL the time. Some people use weight belts even when doing cardio!

Take it from someone who's nursed serious lower back injuries for about a decade. Yes, weight belts are good and ought to be used for safety, but if you don't allow the deep muscles of the trunk area to develop then you may end up getting injured by common day to day activities like bending over, lifting stuff out of the trunk of a car -- even coughing.

[sam999]

victory,

By no means did I suggest to wear weight belts all the time. :) You're right, weight belts are recommended if you're using heavy weights. And I forgot to mention that, my bad! :D But in my opinion, I don't really believe that you should wait until you're deadlifting 200 lbs before using a belt. What I mean is, if a certain weight is your "heaviest" lift even if it's just 150 lbs, then go ahead and use a belt. But if you handle lift a weight easily, then why would you want to use a belt? In other words, use belt during heavy lifts for back support...and not in all lifts. :)

And I know what you mean about people who use belt to do cardio. :) We got one just like that in my gym. :) There's even a guy who wears a blot during bench press...... and LEG EXTENSIONS... :D

[blakedaddy]

About wearing a belt during deadlifting and squatting, I honestly think that having strong abs and lower back is mre improtant that wearing a belt any given day. People sometimes wear belts all the time which prevents them from developing their core. Even if you wear a belt, if your core cannot sustain the weight, you will still get injured.


Remember that keep your form good and strengthen your core and the only belt you will need would be the one to hold your pants up.

[blakedaddy]

If you have a strong core and keep your form strict, you won't get a slipped disc. I Have been deadlifting for more than 2 years without a belt and have never injured myself. About your program, I'd suggest you drop all isolation exercises and focus on compond movements. I honestly think the reason your chest and tris are laggin is that you do too much exercises for tris.

Originally posted by jadrobe
natatakot kasi ako mag-dealifts eh...you know..slipdisc or something...

have you seen one of the tough enough contestants deadlift a pick up car from a trailer? whoa! pati squats ginawa nya astig!!!

saint: yup i work out my other muscle parts as well...shempre...pero specifically chest and triceps kasi satisfied na ko sa program ko sa other muscles coz i see their immediate effects the day after i work out...yah...seriously....d naman mass agad pero nakikita ko umaangat agad sila talaga....

im just concentrating on my chest and triceps coz they are the muscles which grow veeerrrryyy slow for me....

here's my program:

monday: shoulders legs

military press
(side) lateral raises superset with
front db raises


horizontal leg press
leg extensions
standing calf raises

abs

wenesday: back biceps

lat pulldowns to back 3 sets
closed grip lat pulldowns 2 sets
pullups/chin ups 2-3 sets

incline db curls
preacher curls

abs

friday: chest triceps

incline bb bench 3 sets
flat bench 3 sets
db pullovers

dips (as suggested by blakedaddy)
kickbacks
closed grip bench press

abs


comments? ok na ba?

[jadrobe]

okay...try ko na mag=deadlifts on a back and biceps day....

so gawin ko na lang sa tris, dips and kickbacks na lang? that good enough?
astig na rin pala yung dips for triceps dahil may tama na rin sa chest diba? cool! double major! hehe! thanks for the clarification about belts...pero d muna ko magbe-belt so i'll develop my lower back mala-christmas tree! woooo!!!!

[jadrobe]

oh yah, medyo off topic pero try watching Smackdown during fridays at Solar ch.17 8pm and look at Renee Dupree (the French "phenom") and check the back! pwedeng lumipad astig! ka-inggit! or kahit si Booker T and Triple H yung back nila may arch na parang D na yung nafo-form if you look at them from the side...whoa...what training!

[sam999]

jadrobe,

you should check out Jay Cutler's back! :D And then you can tell me about flying.... hehe!

anyways,

you may want to change the kickbacks. Try doing tricep dips and pushdowns instead. I feel this better than kickbacks. Not to say that kickbacks are totally worthless, because they're not....it still has a place in bodybuilding no matter what. So there, pushdowns instead of kickbacks. :)