[MERGED]Bodybuilding 101 featuring Blakedaddy

[skuidward]

^^ I'm not spacing my reps good enough? I tried doing at least 5 reps for the squats then 3 reps for the pulls then reduce it from there. Rest periods are about 15-20 secs per exercise.

Eto yung naaalalang nagawa ko alternately:

7:30 mins (i rechecked my notes)
squats: 5,5,5,4,4 105lbs
pull ups: 3,3,2,2,1 BW

Do i need to space out my squat reps kaya to finish the 10-min PR zone?

[military_press]

^bro, gawin mo kaya 2 reps for squat and pullups. dahil sa pullups ka madaling bumigay and magpacing ka bro. mukhang nag aall out ka sa start.

for example: (10 mins. PR zone)
squat-2,2,2,2,2,2,2,2,1,1,1- 19reps
pullups-2,2,2,2,2,2,2,2,1,1,1-19 reps.

[jamesbryant]

coach ask ko lang ok ba front squat sa deadlift day ko? thanks..

[jamesbryant]

another..anu difference ng back at sa front squat?

[skuidward]

^bro, gawin mo kaya 2 reps for squat and pullups. dahil sa pullups ka madaling bumigay and magpacing ka bro. mukhang nag aall out ka sa start.

for example: (10 mins. PR zone)
squat-2,2,2,2,2,2,2,2,1,1,1- 19reps
pullups-2,2,2,2,2,2,2,2,1,1,1-19 reps.

Thank you. Will do this on my next workout.

[blakedaddy]

coach ask ko lang ok ba front squat sa deadlift day ko? thanks..[QUOTE]

pwede naman

[QUOTE]another..anu difference ng back at sa front squat?

front squat requires more proper posture, balance and flexibility...

pero sa back squat you can squat a lot more weight...

bakit mo gusto gawin ang back squat?

[jamesbryant]

gusto ko lang ma try *** front squat.. un lang .. :) pero sabi mo ok lang ttry ko hehe nakita ko din sa youtube mukhang challenging so if di ko kaya back squat na lang ako..:)

[acquired_fever]

try the front squat dude,
or you could also insert it in your 2nd workout day,

example, monday and friday are for back squats,
while wednesday is for front squats.

sarap sa quads hehe

[jamesbryant]

yun nga din balak ko bok..sa deadlift day..para medyo mild hehehe thanks..

[acquired_fever]

what are the other alternatives for hypers?
aside from goodmornings...

wala kasing ganung equipment yung gym ko :)

[blakedaddy]

^ reverse hypers if you have a roman chair

[intsik siomai]

sir blake, i've been doing EDT, but I just massed and got stronger, but don't have any definitions or cuts. Should I add cardio to my program?

[vproject]

Have you checked your diet?

[blakedaddy]

sir blake, i've been doing EDT, but I just massed and got stronger, but don't have any definitions or cuts. Should I add cardio to my program?

here's some critical thinking time..

you did EDT .. I asume hiningal ka rin and also compared it to running..

now... what can adding extra cardio do that EDT can't???

also, have you cleaned up your diet???

if you don't clean up your diet, you still won't get leaner

[reynolds]

blakedaddy, what muscles do push ups make in our body?

[jrMostwanted]

*** ntry n ** bumili s net ng whey? im planning 2 buy kc coz its much cheaper compare to malls?

[jrMostwanted]

*** ntry n bumili s net ng whey? im planning 2 buy kc coz its much cheaper compare to malls?

[lyonell1989]

bro avoid text speaks.. if you want to buy suppliments. Try to visit Cash and Carry Makati.. 5lbs of whey cost only 2.5k compare to malls ranging to 5k and there is also thread here about suppliments . just my one centavo..

[blakedaddy]

blakedaddy, what muscles do push ups make in our body?
same as the bench press... pero if you can do more than 20 pushup, mag bench press or dips ka nalang...

[jamesbryant]

sa deadlift day pwede ko ko ba ipalit *** squat sa high pulls?

[blakedaddy]

^ hindi pwede... dami mo ata gusto gawin modifications???

[jamesbryant]

thanks coach ,di naman nakita ko lang sa site ng eclipse yun sa training sa jump..sa 5x5 tumaas talon ko..gusto ko pa sana idagdag yun..hehehe lam ko traps ata *** hihg pull

[blakedaddy]

^ if wala ka bumper plates a power cage or someone knowledgeable, don't make the adjustments

[jamesbryant]

ok ok thanks sa input coach actually ako lang gumagamit ng power cage dun:) bout dun pinapanood ko lang sa youtube hehe..pero as you said tutok muna ako sa 5x5 ..thanks :)

[allaninq]

b-daddy i'd like to start on the power clean and snatch exercises. my question is, where to include this exercises in my regimen. should these 2 activities be isolated, or included in my lower body day, or cardio workout sessions?

[skuidward]

Kapagod pala talaga ang EDT. Hindi ko natapos yung recommended PR zone ni military_press. Try ko na lang i-break yun next work out. :D

[blakedaddy]

b-daddy i'd like to start on the power clean and snatch exercises. my question is, where to include this exercises in my regimen. should these 2 activities be isolated, or included in my lower body day, or cardio workout sessions?

its a full body workout so you can't view olympic lifts as part of a split routine, you'll confuse yourself even more... how about posting your routine first?

Kapagod pala talaga ang EDT. Hindi ko natapos yung recommended PR zone ni military_press. Try ko na lang i-break yun next work out.

baka naman kasi tuloy tuloy ka and don't take periodic breaks...

what I do:

tuloy tuloy for 3-4 sets then start resting at least 10 seconds in between sets.. I also don't keep doing 5 reps...

its called fatigue management, not keep going til you drop

[taklesa_pex]

pics of pinoy bodybuilder in the asian competition last week.

http://picasaweb.google.com/taklesanam/Philbody#

[Madgrunty]

@Sir Blake

regarding BW pullups , is there a huge difference in terms of muscle development when I do widegrip compared to normal grip? Should I just continue with widegrip slowly with 1-2 reps or just switch to normal one with higher rep/added weight? Thanks

[blakedaddy]

@Sir Blake

regarding BW pullups , is there a huge difference in terms of muscle development when I do widegrip compared to normal grip? Should I just continue with widegrip slowly with 1-2 reps or just switch to normal one with higher rep/added weight? Thanks

None that I noticed...

focus on adding 1 more rep every workout... but make sure they are full reps and not partial reps

[acquired_fever]

hello blake,

is it normal to feel a slight soreness on my elbows and arms
after doing a heavy bench press?

i just broke my PR on bench yesterday, but after finishing the
last set, it felt like i stretched something.. well, the sensation
vanished just a while ago.

[skuidward]

baka naman kasi tuloy tuloy ka and don't take periodic breaks...

what I do:

tuloy tuloy for 3-4 sets then start resting at least 10 seconds in between sets.. I also don't keep doing 5 reps...

its called fatigue management, not keep going til you drop

I rehashed my EDT routine. Sinunod ko yung payo niyo ni military_press. I was able to finish it, though I had to extend my time to 15 mins para makarami ng reps. :D I am now working on breaking my PRs then eventually going down to 10 mins before trying to add more weight.

Thanks. *okay*

[military_press]

^
tama ba pag kaintindi ko? you set your base record using 10mins pr zone tapos you set it to 15 mins just to break your base record? that would be cheating bro.

[blakedaddy]

on EDT... you don't extend your PR zone, you focus on breaking your numbers within the set PR zone... this isn't you grade 5 "ma'am 5 more minutes pa po" its "pass your papers finished or unfinished"

[skuidward]

^
tama ba pag kaintindi ko? you set your base record using 10mins pr zone tapos you set it to 15 mins just to break your base record? that would be cheating bro.

on EDT... you don't extend your PR zone, you focus on breaking your numbers within the set PR zone... this isn't you grade 5 "ma'am 5 more minutes pa po" its "pass your papers finished or unfinished"

Ay ganun ba. :teehee:

I'll go back to the original 10 mins. Thanks again for your comments.

[lyonell1989]

^
i set mo nalang sa 15mins PR zone mo bro.

[blakedaddy]

^ start muna with 10 mins to get a feel... many people already get mor than enough work with 10 minutes...

after a period... sa second pasada, pwede na 15 mins :)

unles you are dealing with someone who is very fit already, saka ka mag start with 15 mins

[barnicle]

hehe pambihira i've been doing 5x5 for like two weeks now! for sure tumatama siya ang sakit ng katawan ko pag tapos ko mag work out eh. the thing is, i'm not sure kung anong mali ang ginagawa ko, pero during off days sa gym eh hindi balance yung sakit ng muscles ko. its like mas masakit always yung right side. any thoughts? :confused:

[blakedaddy]

^ some people tend to be sore in one side more than the other... its normal

[barnicle]

^ some people tend to be sore in one side more than the other... its normal

oh, i see... i was afraid i was doing something wrong with my work out and i thought that ill develop unproportionate muscles! good to hear this was a normal thing. thanks blakedaddy!

[machototoy]

coach marc, ayaw ko na magtraining. pinapahirapan mo ako lagi

[low-grade-fever]

sir blake ask ko lang any advice kung pano i-train mga weak side or parts para po hindi mag lagg over the stong side? like for example my left arm is weaker then my right? thank you

[blakedaddy]

^ lead with your weak hand first sa mga barbell exercises...

there will come a point you will do dumbbell exercises and that will help a lot

[low-grade-fever]

^ lead with your weak hand first sa mga barbell exercises...

there will come a point you will do dumbbell exercises and that will help a lot

ok po thanks

[Steeples]

hi blake im planning to construct a sandbag, do you know where i can buy sand (around 50kilos)? thanks!

[blakedaddy]

^ sand??? have you tried the local hardware?

[sigh_hwatalyf]

blake, i need your advice.

apparently i have one of the most demanding jobs. i work for 10 hrs. i wake up at bout five.

anyway the thing is i dont want to give up working out, sayang kasi pinaghirapan ko. bakanteng time ko lang is bout 45 mins between 9-10 pm.

in that situation, safe ba magpumilit pa mag-workout? hehe. can i still lift heavy? or should i ease up? lighter weights na lang muna and give up gains 4 maintain na lang?

:confused:

[swole_stevecc]

blake, i need your advice.

apparently i have one of the most demanding jobs. i work for 10 hrs. i wake up at bout five.

anyway the thing is i dont want to give up working out, sayang kasi pinaghirapan ko. bakanteng time ko lang is bout 45 mins between 9-10 pm.

ok lang ba magpumilit pa mag-workout? in that situation, can i still lift heavy or should i ease up and give up gains muna? maintain na lang?

I'm not Blake, but I'm going to answer nonetheless. What is your job? Manual labor? I hope not.

I work for 12-13 hours each day, and bodybuilding hasn't stopped.

Just focus and arrange your duties. If you want something badly, there will always be a way.

[blakedaddy]

anyway the thing is i dont want to give up working out, sayang kasi pinaghirapan ko. bakanteng time ko lang is bout 45 mins between 9-10 pm.


you have 5 minutes.. that's more than enough... what does your workout look like now??

[chapsuey]

blake, i need your advice.

apparently i have one of the most demanding jobs. i work for 10 hrs. i wake up at bout five.

anyway the thing is i dont want to give up working out, sayang kasi pinaghirapan ko. bakanteng time ko lang is bout 45 mins between 9-10 pm.

in that situation, safe ba magpumilit pa mag-workout? hehe. can i still lift heavy? or should i ease up? lighter weights na lang muna and give up gains 4 maintain na lang?

:confused:

i'm not blake either but i'm also a trainer though freelance lang. 45 minutes is more than enough in my book. I train my clients for 35 minutes and it's more than enough. It really depends on how you train, not how long you train.

sencya kung epal :D

[blakedaddy]

i'm not blake either but i'm also a trainer though freelance lang. 45 minutes is more than enough in my book. I train my clients for 35 minutes and it's more than enough. It really depends on how you train, not how long you train.

sencya kung epal

Totoo naman yun bro...

some people think that you need to have a lenghtly workout to prouce results but lengthy workouts are more often than not counter-productive... plsu we also have lives outside the gym

[sigh_hwatalyf]

you have 5 minutes.. that's more than enough... what does your workout look like now??

5 minutes? haha. pano yun?

anyway, ive stopped lifting for a little more than a week.. pinag-aaralan ko pa yung pag singit ko ng 45 min work out

my workout before is the usual, around 1 hr splits. 1 major compound exercise for each muscle plus a couple of the so called isolates or whatever its called.. hehe

[sigh_hwatalyf]

I'm not Blake, but I'm going to answer nonetheless. What is your job? Manual labor? I hope not.

I work for 12-13 hours each day, and bodybuilding hasn't stopped.

Just focus and arrange your duties. If you want something badly, there will always be a way.

im an engineer in a manufacturing set-up.. so ummm.. i do moderate amount of walking and other movements for 10 hours. *sigh*

[sigh_hwatalyf]

a couple more questions i just remembered..

nakakatulong ba ang mga energy drinks (i.e. extra joss etc.) bago mag buhat? kasi minsan feeling ko mejo pagod na..

also, ayus lang din ba na around 6 hours lang ang sleep given na i still plan ti hit it heavy??

[blakedaddy]

nakakatulong ba ang mga energy drinks (i.e. extra joss etc.) bago mag buhat? kasi minsan feeling ko mejo pagod na..


It gives me more energy... go figure

also, ayus lang din ba na around 6 hours lang ang sleep given na i still plan ti hit it heavy??

rather than looking at the quantity, look at the quality....

[Mu[g]en]

Totoo naman yun bro...

some people think that you need to have a lenghtly workout to prouce results but lengthy workouts are more often than not counter-productive... plsu we also have lives outside the gym

Hah! Less than an hour nga lang work out ko pero ang developments, tuloy tuloy talaga.

So long as you are consistent, no need to stay 3-4 hours in the gym.

[dye_spinner]

@all concerned
ako po si Jerry. taga davao pero tubong bulacan.
My current stats is: 5'5" (165cm), 60.5 kg (133lbs).
Starting Sept09, I joined a gym here in Panabo, Davao. Di ito mxdo hi-tech na gym at walang maayos na trainer or instructor.. umaasa n lang ako sa internet sa mga training program at tips. Through research i learned many things about nutrition and supplements. I am now trying Optimum Nutrition Whey.. actually kahapon ko lang binili. Hingi sana ako ng advice kung ilang servings/day ang recommended para sa body ko.. medyo malaki na tyan ko.. btw.. im posting my 3 year body pix for reference.

http://i718.photobucket.com/albums/ww185/dye_spinner/my%20body/JerryEvolution.jpg
http://i718.photobucket.com/albums/ww185/dye_spinner/my%20body/JerryEvolution.jpg

eto po ang kwento: hehehe (read on......)
>> from my hi-skul days to July 2006 - kakagaling ko lang ng abroad (2005-2006), so much stress ang experience ko don kaya wlng change sa body ko
>> August 2006 - transferred to davao to relax, and search a new job
>> August 2007 - wala paring trabaho pero, nakarelax konti
>> October 2007 - At last nagkatrabaho nako, madali ang trabaho, sound working environment, readily available free fruits sa isang plantation
>> July 2008 - 9 months working sa plantation, di ko napapansin medyo nagkakalaman nako
>> March 2009 - 1.5 years working sa plantation, pati tiyan ko medyo lumaki na...
Based on these pix.. Wala sa isip ko na tumataba na pala ako.. napansin ko na lang. lahat ng makakita sakin nagsasabi na tumaba nga ako.. At di ko din sinadya na magpataba.. nagkataon lang na mas maraming available foods, less stress dito sa new environment ko sa work. 6am pasok kaya 4am palang gicing nako kasi 5am ang service. so I need to eat something after i wake up kasi kakagutom, i practiced eating oatmeal every wakeup then another breakfast at 7am + fruits (marami kasing banana and pomelo dito) - siguro eto ang naging reason kaya tumaba ako.
>> September 2009 - I started to workout kasi parang di na maganda tignan tiyan ko.. I take Whey.. kahapon lang ang nagstart.. and I want to expect more defined body and my target is December 2009. My diet is low fat, high protein 5 meals a day. Patuloy pa din sa oatmeal every wakeup. hehehe.. at fruits..

Currently I workout every MWF. then sunday is my cardio only training. I limit my intensive workout one hour every MWF. I am following the program of Michael Deary - The truth about six pack abs (focuses on multijoint exercises against singlejoint exercises). and i think its very intense nga kasi talagang grabe ang pawis ko.
Hihingi lang po sana ako ng advice, tips and opinions on how to improve my body. Ano ang dapat target weight ko?

[aandrew]

ako naman 1-2 hrs s gym. tumatagal dahil sa rest period. nd pa kasi edt e.
coach kailan *** pwede gumamit ng db for our workout s eclipse?

[blakedaddy]

ako naman 1-2 hrs s gym. tumatagal dahil sa rest period. nd pa kasi edt e.
coach kailan *** pwede gumamit ng db for our workout s eclipse?

I don't write your programs sa mabini so I can't give you an exact answer

[jole]

@dye_spinner

from your pics you need a lot of mass :D

[Mu[g]en]

dye spinner:

sensha na hindi ko masyado naintindihan yung story mo, pero from the looks of it, kailangan mo ng mass. How to do it, free weights dude. Never ako gumamit ng supplements sa work out kaya hindi kita matutulungan dun. Avoid mo rin ang cardio, since mukha naman mabilis ang metabolism mo.

[bobetgarcia]

http://i718.photobucket.com/albums/ww185/dye_spinner/my%20body/JerryEvolution.jpg
http://i718.photobucket.com/albums/ww185/dye_spinner/my%20body/JerryEvolution.jpg


huuuu-whow!!! :love:

seksi ni fafi!! yum! yum! yum! :eek:

advise ko lang kuya, skip the cardio already! :D

[massmonster]

Dye_Spinner,

I would suggest first and foremost to write an outline of what you are eating on a daily basis. Sa nakikita ko kasi, nag-gain ka nga pero nagfa-favor sa fat kaysa lean mass.

[dye_spinner]

Dye_Spinner,

I would suggest first and foremost to write an outline of what you are eating on a daily basis. Sa nakikita ko kasi, nag-gain ka nga pero nagfa-favor sa fat kaysa lean mass.

dati mali tlaga yung diet ko kasi lkas ko kumain ng mga taba.. pero simula ng september, di nako kumakain ng taba.. at selected na rin foods like
oatmeal, legumes, tofu, fruits and veggies, pork and chicken meat without fats.. gusto ko talga paliitin yung tyan ko kaya nagcacardio ako...
so example 4:30am - oatmeal with milo w/o sugar
6:30am - 1cup of rice pork or chicken meat without fat, or monggo..
then 9am - wheat crackers + banana / oatmeal with milo
12nn - 1 cup of rice, pork or chicken, boild egg (1pc)
3pm - wheat crackers + banana or pomelo / oatmeal with milo
8pm after workout - whey protein, rice + tofu + meat ..
yun po.. comments po?

[military_press]

you dont need cardio. ang kailangan mo lang gawin is build more muscles. sagabal sa goal of building muscles ang cardio. kung gusto mo talaga tumakbo/run mas maganda na gawin mo nalang HIIT interval training

[blakedaddy]

I agree.. dye_spinner, it would be best na you also fix your training program.. you need to build more muscle, as you build more muscle, bibilis metabolism mo

[jole]

gusto ko talga paliitin yung tyan ko kaya nagcacardio ako...

doing cardio not necessarily equals flat or ripped abs.

like everybody else said focus first on building more muscles

[blakedaddy]

^ I actually know a lot of people who kept on doing endless cardio but never shed the fat until they put more emphasis on building muscle and cleaning their diets...

and more often than not.. 9 out of 10 people are doing their cardio wrong

[dye_spinner]

@all
tnx po sa lahat ng ngreply
by the way im only doing cardio every sunday. about 20 mins lang..
i followed 1.5 mins jog, then 1 min run cycle.. like what i read in the e-book. so what's the best program for building muscles?
hingi lang po sana ako ng comment regarding my new diet.. basically naaasiwa lang ako tignan tiyan ko.. hehehe.. pero after 2weeks ng training sa gym.. i see some changes already na... sana po magtuloy tuloy

[dye_spinner]

@all
eto po yung program na pinafollow ko as a beginner.. any comments? should I change these?

BEGINNER PROGRAM A (Do for 4-6 weeks (3x/wk)
Wk 1: Mon/Wed/Fri/Sun = A/B/A/C
Wk 2: Mon/Wed/Fri/Sun = B/A/B/C

Workout A

Functional warm-up (5-7 min):
2 min stationary bike (lubricates lower body joints)
straight leg bridge with double leg curl on SB (1 x 10)
straight legbridge w/ single legcurl on SB (1x6 each leg)
Oppos raise from 4-pt or push-up pos’n (1 x 5 /side)
Cable lateral chopping on SB (1 x 6 with each side)
Reverse back/hip extensions on SB (1 x 8)
Mountain climbers / mt. jumpers (1 x 10 each leg)
Breakdancers (1 x 10 each leg)
Main exercises (40-45 minutes):
1. Barbell Romanian deadlifts – 2 x 12-14
2. Barbell front squats – 2 x 12-14
3. Wide grip pronated lat pulldowns – 2 x 12-14
4. Walking lunges – up & back 10 steps for 2 sets
5. Barbell bench press – 2 x 12-14
6. Barbell bent over rows – 2 x 12-14
7. Two arm swings – 1 x 25
Ab training
Lying leg thrusts – 2 x 5
Reverse crunches – 2 x 5
Ab bicycles – 1 x 20
Alternating crunches – 1 x 15
Bench crunches - 1 x15
Abdominal vacuums

6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout B

Functional warm-up (5-7 mins, same as Workout A):
Main exercises:
1. Barbell back squats – 2 x 12-14
2. Overhead dumbbell presses – 2 x 12-14
3. Barbell standard deadlifts – 2 x 12-14
4. One arm dumbbell rows – 2 x 12-14 with each arm
5. Dumbbell step-ups – 2 x 12-14 with each leg
6. Dumbbell bench press – 1 x 12-14
7. One-arm swings – 1 x 20 with each arm
Ab training (same as workout a)
8-10 min high intensity interval training finish
3-5 mins stretching all muscle groups

Workout C

20-25 mins of wind sprints, bleacher running, hill running, or other high intensity interval training
Warm-up for 3-4 mins fast walk or light jog
Interval 1 - run at 8.0 mi/hr for 1 min
Interval 2 - walk at 4.0 mi/hr for 1.5 mins
Interval 3 - run at 10.0 mi/hr for 1 min
Interval 4 - walk at 4.0 mi/hr for 1.5 mins•
Repeat 4 intervals 4 times (20min workout)
3-5 mins stretching all muscle groups

may nakagwa na ba nito?

[skuidward]

@all
eto po yung program na pinafollow ko as a beginner.. any comments? should I change these?

BEGINNER PROGRAM A (Do for 4-6 weeks (3x/wk)
Wk 1: Mon/Wed/Fri/Sun = A/B/A/C
Wk 2: Mon/Wed/Fri/Sun = B/A/B/C

Workout A

Functional warm-up (5-7 min):
2 min stationary bike (lubricates lower body joints)
straight leg bridge with double leg curl on SB (1 x 10)
straight legbridge w/ single legcurl on SB (1x6 each leg)
Oppos raise from 4-pt or push-up pos’n (1 x 5 /side)
Cable lateral chopping on SB (1 x 6 with each side)
Reverse back/hip extensions on SB (1 x 8)
Mountain climbers / mt. jumpers (1 x 10 each leg)
Breakdancers (1 x 10 each leg)
Main exercises (40-45 minutes):
1. Barbell Romanian deadlifts – 2 x 12-14
2. Barbell front squats – 2 x 12-14
3. Wide grip pronated lat pulldowns – 2 x 12-14
4. Walking lunges – up & back 10 steps for 2 sets
5. Barbell bench press – 2 x 12-14
6. Barbell bent over rows – 2 x 12-14
7. Two arm swings – 1 x 25
Ab training
Lying leg thrusts – 2 x 5
Reverse crunches – 2 x 5
Ab bicycles – 1 x 20
Alternating crunches – 1 x 15
Bench crunches - 1 x15
Abdominal vacuums

6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout B

Functional warm-up (5-7 mins, same as Workout A):
Main exercises:
1. Barbell back squats – 2 x 12-14
2. Overhead dumbbell presses – 2 x 12-14
3. Barbell standard deadlifts – 2 x 12-14
4. One arm dumbbell rows – 2 x 12-14 with each arm
5. Dumbbell step-ups – 2 x 12-14 with each leg
6. Dumbbell bench press – 1 x 12-14
7. One-arm swings – 1 x 20 with each arm
Ab training (same as workout a)
8-10 min high intensity interval training finish
3-5 mins stretching all muscle groups

Workout C

20-25 mins of wind sprints, bleacher running, hill running, or other high intensity interval training
Warm-up for 3-4 mins fast walk or light jog
Interval 1 - run at 8.0 mi/hr for 1 min
Interval 2 - walk at 4.0 mi/hr for 1.5 mins
Interval 3 - run at 10.0 mi/hr for 1 min
Interval 4 - walk at 4.0 mi/hr for 1.5 mins•
Repeat 4 intervals 4 times (20min workout)
3-5 mins stretching all muscle groups

may nakagwa na ba nito?

Ang dami! All you need is 5x5 by Madcow and HIIT for fat loss.

[vproject]

@dye

Sa dami ng workout, di ka talaga magkakaroon ng muscles dyan. Baka mas lalo ka lang pumayat dyan.

[military_press]

starting strength program by mark rippetoe is a much better program.

here's the link http://forum.bodybuilding.com/showthread.php?t=998224

pwede mo din idownload sa torrent yung ebook ng starting strength kung mahilig ka mag basa

@skuid- starting strength muna bago 5x5

[skuidward]

military_press: ay oo nga pala. Hehe. I forgot. :teehee:

[lyonell1989]

@all
eto po yung program na pinafollow ko as a beginner.. any comments? should I change these?

BEGINNER PROGRAM A (Do for 4-6 weeks (3x/wk)
Wk 1: Mon/Wed/Fri/Sun = A/B/A/C
Wk 2: Mon/Wed/Fri/Sun = B/A/B/C

Workout A

Functional warm-up (5-7 min):
2 min stationary bike (lubricates lower body joints)
straight leg bridge with double leg curl on SB (1 x 10)
straight legbridge w/ single legcurl on SB (1x6 each leg)
Oppos raise from 4-pt or push-up pos’n (1 x 5 /side)
Cable lateral chopping on SB (1 x 6 with each side)
Reverse back/hip extensions on SB (1 x 8)
Mountain climbers / mt. jumpers (1 x 10 each leg)
Breakdancers (1 x 10 each leg)
Main exercises (40-45 minutes):
1. Barbell Romanian deadlifts – 2 x 12-14
2. Barbell front squats – 2 x 12-14
3. Wide grip pronated lat pulldowns – 2 x 12-14
4. Walking lunges – up & back 10 steps for 2 sets
5. Barbell bench press – 2 x 12-14
6. Barbell bent over rows – 2 x 12-14
7. Two arm swings – 1 x 25
Ab training
Lying leg thrusts – 2 x 5
Reverse crunches – 2 x 5
Ab bicycles – 1 x 20
Alternating crunches – 1 x 15
Bench crunches - 1 x15
Abdominal vacuums

6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout B

Functional warm-up (5-7 mins, same as Workout A):
Main exercises:
1. Barbell back squats – 2 x 12-14
2. Overhead dumbbell presses – 2 x 12-14
3. Barbell standard deadlifts – 2 x 12-14
4. One arm dumbbell rows – 2 x 12-14 with each arm
5. Dumbbell step-ups – 2 x 12-14 with each leg
6. Dumbbell bench press – 1 x 12-14
7. One-arm swings – 1 x 20 with each arm
Ab training (same as workout a)
8-10 min high intensity interval training finish
3-5 mins stretching all muscle groups

Workout C

20-25 mins of wind sprints, bleacher running, hill running, or other high intensity interval training
Warm-up for 3-4 mins fast walk or light jog
Interval 1 - run at 8.0 mi/hr for 1 min
Interval 2 - walk at 4.0 mi/hr for 1.5 mins
Interval 3 - run at 10.0 mi/hr for 1 min
Interval 4 - walk at 4.0 mi/hr for 1.5 mins•
Repeat 4 intervals 4 times (20min workout)
3-5 mins stretching all muscle groups

may nakagwa na ba nito?

pakyawan ng exercises..hehe.. bro .. change your program ASAP.

[jamesbryant]

sa pagbabasa ng program mo nakakapagod na..panu pa kaya pag ginawa mo yan.. :D

starting strength ka muna

[dye_spinner]

@military_press
tnx.. it seems that i need to focus on my upper body.. so will I follow these program in the link that you gave?

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

Kahit ganito lang kakonti? by the way I do squats,benchpress,deadlifts... 2x12.. i'm on 30lbs barbell pa lang. so if i follow the program above, do i need to increase 30lbs?


how about my cardio.. do i really need it? if so, how often?

[skuidward]

@military_press
tnx.. it seems that i need to focus on my upper body.. so will I follow these program in the link that you gave?

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

Kahit ganito lang kakonti? by the way I do squats,benchpress,deadlifts... 2x12.. i'm on 30lbs barbell pa lang. so if i follow the program above, do i need to increase 30lbs?


how about my cardio.. do i really need it? if so, how often?
Read the whole article first (link na pinost ni military_press) lahat ng info na kailangan mo including FAQs nandun na. Kahit ganyan ka konti you will make great gains provided na you train consistently, eat and rest properly.

Since mass gain yata ang gusto mo, keep cardio to minimum levels muna.

[blakedaddy]

Kahit ganito lang kakonti? by the way I do squats,benchpress,deadlifts... 2x12.. i'm on 30lbs barbell pa lang. so if i follow the program above, do i need to increase 30lbs?


how about my cardio.. do i really need it? if so, how often?

Yes read the link muna... its always about quality and not quantity

[military_press]

dye_spinner- kailangan makuha mo *** 5 rep max mo with good form sa lahat ng lifts sa starting strength at kailangan mo palitan *** power cleans ng rows. mahirap gawin ang power cleans at medyo technical gawin. mas maganda na palitan mo ng rows.

about cardio, kung gusto mo talaga tumakbo, do HIIT for 10-15 mins lang alternate sprint-jog/walk. kahit 2x a week lang

[dye_spinner]

tnx... i've downloaded the PDF, i will read it thouroughly..
sana maging successful ako..
medyo tight lang tlaga budget ko.. kasi i'm living alone.. hirap kumita ng pera para masustain ang proper nutrition..

sana po may post dito ng pinoy version ng mga diet plans.. hirap sundin ng us based plans.. hehehe..

[military_press]

as much as possible eat clean and eat 5-7 meals a day. bawasan or avoid junk food, softdrinks, processed food, oily food, fast food etc.

[dye_spinner]

as much as possible eat clean and eat 5-7 meals a day. bawasan or avoid junk food, softdrinks, processed food, oily food, fast food etc.
yes tnx.. actually starting na nga ako nagclean ng diet..
i'm happy kasi nareresist ko yung temptation kumain ng mga taba ng baboy, litson..wala na ding junk foods, softdrinks, processed food at lalo na ang fastfood.
sabi ko nga sa sarili ko gud bye fast food na.. hehehehe
minsan may mga times na wala talgang ibang ulam sa canteen.. and no choice adobo na lang tlaga.. pero tinatanggal ko ang taba.. tapos hindi ko na lang kinkain yung sauce o sabaw ng adobo (kasi madami tlagang mantika), tapos yung meat inilulublob ko pa sa sabaw ng isda..para yung mantika lumutang at mahiwalay sa laman.. hehehehe
ang problema lang minsan bz.. lalo na sa work. hehehe.
minsan i managed to eat 2 skyflakes fit + milo lang.. kasi yun madaling iprepare. or minsan oatmeal na plain.

[military_press]

pwede ka magbaon ng mga sandwich sa work mo.

[blakedaddy]

minsan i managed to eat 2 skyflakes fit + milo lang

tsktsktsk bad bad bad

[dye_spinner]

tsktsktsk bad bad bad

bakit po? can you please explain?

[massmonster]

dati mali tlaga yung diet ko kasi lkas ko kumain ng mga taba.. pero simula ng september, di nako kumakain ng taba.. at selected na rin foods like
oatmeal, legumes, tofu, fruits and veggies, pork and chicken meat without fats.. gusto ko talga paliitin yung tyan ko kaya nagcacardio ako...
so example 4:30am - oatmeal with milo w/o sugar
6:30am - 1cup of rice pork or chicken meat without fat, or monggo..
then 9am - wheat crackers + banana / oatmeal with milo
12nn - 1 cup of rice, pork or chicken, boild egg (1pc)
3pm - wheat crackers + banana or pomelo / oatmeal with milo
8pm after workout - whey protein, rice + tofu + meat ..
yun po.. comments po?

You're only having a lot of carbohydrates and very little protein. I would suggest eating a balanced meal (containing carbs, protein, fats -> both the good type and some saturated fats). The way your diet is going, there's not much material (protein) to provide lean tissue repair and growth.

As the others said, change your training protocol as well.

[massmonster]

bakit po? can you please explain?

Nutrient imbalance again in the form of an almost carbohydrate-only meal/feeding.

[dye_spinner]

Nutrient imbalance again in the form of an almost carbohydrate-only meal/feeding.
then what should i add to my diet? isn't meat, eggs, oatmeal, legumes and nuts, milk high in protein..
ang problema din po kasi yung budget... is there any some kind of POORMAN's weight gain diet? yeah i know you've got no problem of buying healthy foods.. but I only earn just enough to feed myself and pay for the monthly rent+bills.
minsan nagtataka ako.. daming tambay boys, or carwash boys..but they are well built kahit na hindi *** 5x/day kumakain.. hehehe

[massmonster]

^
If that's the case, try investing your protein source in the form of eggs - cheap and very high in protein. Ok din ang tuna. Di naman kailangan masyadong magastos basta consistent.

[dye_spinner]

^
If that's the case, try investing your protein source in the form of eggs - cheap and very high in protein. Ok din ang tuna. Di naman kailangan masyadong magastos basta consistent.
boss i eat at least 2 whole eggs a day, kulang pa ba to? sabi ng iba masama daw.. naguguluhan ako.. ano ba, white only or whole, raw or cooked?
yes tuna i forgot it in the list , i eat tuna sandwhich, using wheat bread. in my morning break..
tanong ko lang po.. yung tuna flakes in oil. healthy po ba yung oil na nandun? o mas prefer ang chunks in water?
salamat sa reply..

[jole]

Di naman kailangan masyadong magastos basta consistent.

^tama. consistent. sustainable. long term.

[military_press]

add milk nirerecommend ni mark rippetoe sa starting strength na drink 1 liter of milk a day.

ok lang naman kumain ng eggs. mas maganda hard boiled. kailangan din na may konting intake ka ng mga fats.

[dye_spinner]

add milk nirerecommend ni mark rippetoe sa starting strength na drink 1 liter of milk a day.

ok lang naman kumain ng eggs. mas maganda hard boiled. kailangan din na may konting intake ka ng mga fats.

whoa 1 liter.. so ano pong milk ang irerecommend nyo ? theres so many milk out there.. yung bang power?or liquid? ano yung mga brands na irerecommend nyo?
hard boiled eggs are delicious, kahit walang asin.sarap pa din. hinahalo ko sa ulam ang egg.. hehehe

[massmonster]

boss i eat at least 2 whole eggs a day, kulang pa ba to? sabi ng iba masama daw.. naguguluhan ako.. ano ba, white only or whole, raw or cooked?
yes tuna i forgot it in the list , i eat tuna sandwhich, using wheat bread. in my morning break..
tanong ko lang po.. yung tuna flakes in oil. healthy po ba yung oil na nandun? o mas prefer ang chunks in water?
salamat sa reply..

The entire "eating eggs will worsen your cholesterol" is a myth that has been disproven plenty of times already. Hindi ko sinasabing pwede kang kumain ng isang tray (30) daily but eating eggs is safe. 2 eggs/day is low considering that a whole large egg only contains ~ 7g protein while removing the yolk would yield ~ 3g protein.

Chunks in water has a higher protein profile than the tuna flakes in oil but as a start, pwede rin ang tuna flakes in brine. 20+g of protein and minimal, if no fats at all. Ikaw na bahala magdagdag ng extra flavoring.

[military_press]

powder or fresh milk. kung hindi kaya 1liter a day ok lang. drink milk after your workout and before you sleep.
kung powder milk maganda alaska or birch tree, kung fesh milk kahit ano pwede

[dye_spinner]

The entire "eating eggs will worsen your cholesterol" is a myth that has been disproven plenty of times already. Hindi ko sinasabing pwede kang kumain ng isang tray (30) daily but eating eggs is safe. 2 eggs/day is low considering that a whole large egg only contains ~ 7g protein while removing the yolk would yield ~ 3g protein.

Chunks in water has a higher protein profile than the tuna flakes in oil but as a start, pwede rin ang tuna flakes in brine. 20+g of protein and minimal, if no fats at all. Ikaw na bahala magdagdag ng extra flavoring.

Ok thanks.
about sa tuna, yes i always read the food labels, chunks in water has 23, while flakes only has below 20. so di pala healthy yung flakes in oil, kasi nakalagay dun omega-3 fat.. hehehe
how about sa milk? any idea ano ang d best out in the market?.

[dye_spinner]

powder or fresh milk. kung hindi kaya 1liter a day ok lang. drink milk after your workout and before you sleep.
kung powder milk maganda alaska or birch tree, kung fesh milk kahit ano pwede
tnx, i'll take note on that. :)

[massmonster]

^
Pare-pareho lang para sa akin ang gatas. Stick ka sa skimmed/non-fat/low-fat kung maselan ka.

Omega-3 fats (part of the good fats out there) occur naturally sa cold water fish, lalo na sa salmon and tuna. Hindi ako masyado mahilig sa "in-oil" (vegetable or not) version dahil it adds unnecessary fat usually in the form of saturated fat.

[dye_spinner]

^
Pare-pareho lang para sa akin ang gatas. Stick ka sa skimmed/non-fat/low-fat kung maselan ka.

Omega-3 fats (part of the good fats out there) occur naturally sa cold water fish, lalo na sa salmon and tuna. Hindi ako masyado mahilig sa "in-oil" (vegetable or not) version dahil it adds unnecessary fat usually in the form of saturated fat.

ah.. ok. tnx. sorry medyo marami ako question.. hehehe
di ba di natin maiiwasan natin minsan ang fried. lalo na pag nagmamadali.. anong cooking oil po ba ang healthy?

[blakedaddy]

Canola or olive oil is healthy

[massmonster]

^
Pwede na ang palm olein oil i.e. Minola basta in moderation.

[jole]

^
basta di naliligo or nagdive sa mantika

[dye_spinner]

salamat po sa lahat ng nagreply.. :)

[swole_stevecc]

Coconut oil, macadamia nut oil, etc. etc.
I really don't like milk.

[acquired_fever]

guys, does any of you own an interval timer?
if so, where can i buy one?

(much better if it beeps)

[blakedaddy]

guys, does any of you own an interval timer?
if so, where can i buy one?

I got my gymboss timer online...

but I normally just use the timer in my wristwatch... i use the gymboss for Tabata intervals and boxing/kickboxing/mma

[Bronby]

I wanna get back to the gym.
at 5'5" 155lb.
not really to gain a six-pack but
atleast to flatten the tummy
and build muscles on limbs.

i'm started tennis 4 months ago

an officemate suggests that I just continue my tennis as my cardio exercise until I lose the fats (become thin hehe)


then after that (maybe after 2months or so), get back to the gym and build muscles.

(but actually , i'm eager na to get back to the gym for the strength-training program ... thinking it would help accelerate power on my forehand, serves and volleys)


any comments on my officemate's suggestion.

salamat po.

[Bronby]

I wanna get back to the gym.
at 5'5" 155lb.
not really to gain a six-pack but
atleast to flatten the tummy
and build muscles on limbs.

i'm started tennis 4 months ago

an officemate suggests that I just continue my tennis as my cardio exercise until I lose the fats (become thin hehe)


then after that (maybe after 2months or so), get back to the gym and build muscles.

(but actually , i'm eager na to get back to the gym for the strength-training program ... thinking it would help accelerate power on my forehand, serves and volleys)


any comments on my officemate's suggestion??

salamat po.

[iwillnotrun]

any comments on my officemate's suggestion??




^are your officemates health/nutrition/fitness professionals or experts or at least at their good fitness state? If not, why would you consider listening to them.

It actually sounds you have better knowledge than them.

[blakedaddy]

^ ok sorry.. I'll be kup@l once in a while...

Better start going to the gym now...

I actually have a client who plays tennis at least twice a week... pero she noticed na kulang parin yun... by doing weight training.. it helped improve her serve, plus remember you want to replace the fat with muscle... and what builds muscle?? lifting weights does it...

Seriously, I wanna drop an anvil on the head of those who say to gain weight first before going to the gym, same to those who say lose weight first before going to the gym

[skuidward]

add milk nirerecommend ni mark rippetoe sa starting strength na drink 1 liter of milk a day.

ok lang naman kumain ng eggs. mas maganda hard boiled. kailangan din na may konting intake ka ng mga fats.

whoa 1 liter.. so ano pong milk ang irerecommend nyo ? theres so many milk out there.. yung bang power?or liquid? ano yung mga brands na irerecommend nyo?
hard boiled eggs are delicious, kahit walang asin.sarap pa din. hinahalo ko sa ulam ang egg.. hehehe

I did the 1-liter-of-milk-a-day routine last year for almost 8 months and I gained mass like magic. I recommend Country Goodness Skimmed milk - green carton - 80 something cals, 10g of protein per 200mL. I still drink it up to now pero mga 2 glasses a day na lang.

[dye_spinner]

I did the 1-liter-of-milk-a-day routine last year for almost 8 months and I gained mass like magic. I recommend Country Goodness Skimmed milk - green carton - 80 something cals, 10g of protein per 200mL. I still drink it up to now pero mga 2 glasses a day na lang.

nice... hehehe parang wlang gnyang brand di2 sa mga mall ng davao.. hehehe

[massmonster]

^ ok sorry.. I'll be kup@l once in a while...

Better start going to the gym now...

I actually have a client who plays tennis at least twice a week... pero she noticed na kulang parin yun... by doing weight training.. it helped improve her serve, plus remember you want to replace the fat with muscle... and what builds muscle?? lifting weights does it...

Seriously, I wanna drop an anvil on the head of those who say to gain weight first before going to the gym, same to those who say lose weight first before going to the gym

Yes indeed!!! As they say, be fit to play sports, and not play sports to be fit. While tennis may be a great whole body workout, even the pros have their own workout regimen to improve their overall game.

@Bronby,

As somebody who's been on the tennis scene, I would also recommend what Blakedaddy advised. Treat tennis as your off-day cardio or extra-curricular activity while letting the weight training change your body composition and/or improve your strokes. :)

[dye_spinner]

@all
ask lang po ako if what is the most COST-effective supplement in (addition to lifting and real foods) para madagdagan yung mass lalo na sa chest area ko?

[blakedaddy]

@all
ask lang po ako if what is the most COST-effective supplement in (addition to lifting and real foods) para madagdagan yung mass lalo na sa chest area ko?

1. get your training program and eating habits fixed.

2. if you are benching less than your bodyweight, don't expect a well developed chest...

as I always said guys ( you guys better freaking quote this)

ITS A SUPPLEMENT NOT A FREAKING REPLACEMENT OR MAGIC POTION..

sorry guys I'll be a douchebag for a bit, seems people are forgetting the value of hard work and that results don't come automatically

[Krayon]

^^ You should add a FAQ on this topic or onto another topic and require everyone to read it before posting. It should be stickied too. Most seem to have the same 3 or 4 questions.

[jole]

@all
ask lang po ako if what is the most COST-effective supplement in (addition to lifting and real foods) para madagdagan yung mass lalo na sa chest area ko?

just follow what had been said. be patient. be consistent.

isa pa no supplements can make your chest gain muscles or mass, make a move, fix and train :D

[dye_spinner]

2. if you are benching less than your bodyweight, don't expect a well developed chest...

is that so? well, i started benching for 20lbs, then 30, and now 40lbs.. is it possible that i can reach 130lbs? I don't think i can make it... but I wish I can.

[blakedaddy]

^ Very possible... so stop having that mindset I can't do it

One thing I've-re-learned what separates those who make it is the mindset

those who don't make it: I don't think I can

those who make it: I don't know if I can do it pero patay na kung patay....

[dye_spinner]

^ Very possible... so stop having that mindset I can't do it

One thing I've-re-learned what separates those who make it is the mindset

those who don't make it: I don't think I can

those who make it: I don't know if I can do it pero patay na kung patay....
thanks sir blake daddy.. "Patay na kung patay" :D
is it ok for me to jump from 40lbs to 130lbs.. or should i double it to 80lbs?

[blakedaddy]

guys.. here are the lyrics to the song "alab ng puso" by rivermaya... notice it talks about hardships, setbacks and discouragements... that is something inevitable...

but it also talks about the sweet taste of victory....

Ikay matutumba
Ika'y masasawi
Mabibilangan ka ngunit babangon kang muli

Walang maniniwala
Walangmakikinig
Wala na raw pag-asa'ng daigdig mong tagilid
Padadala ka ba sa agos o hindi?

Patay Na Kung Patay
Magka-alaman lang
Lahat ibibigay dahil wala na 'tong atrasan
Pagitingan ng puso ang labanan

Lumuha ka kung hindi mo mapigilan ang tuwa
Matagal kang naghintay kaibigan
Umawit ka
Paabutin mo sa langit ang tamis ng sandaling ibinigay

Tagumpay
Tagumpay
Alab ng puso, kailanma'y hindi sumuko
Tagumpay

[digitalsober]

is that so? well, i started benching for 20lbs, then 30, and now 40lbs.. is it possible that i can reach 130lbs? I don't think i can make it... but I wish I can.
like what coach blake said.. very attainable yan bro. how much do you weigh right now?

share ko lang experience ko..

i started my bench @ only 50lbs. imagine just the bar and two 2.5 plates, one on each side. :D i was around 130lbs then, payatot. then continued with the program they gave me.. after a year.. im around 150-155lbs in weight and so far ang heaviest bench ko is 140-145lbs. not really that strong compared to the masters here but look at the progress diba? im hoping that i can bench my body weight before this year ends. yun naman ang goal ko sa bench ko ngayon.

bottomline.. ATTAINABLE! *okay* provided.. consistent ka sa training.

[dye_spinner]

like what coach blake said.. very attainable yan bro. how much do you weigh right now?

share ko lang experience ko..

i started my bench @ only 50lbs. imagine just the bar and two 2.5 plates, one on each side. :D i was around 130lbs then, payatot. then continued with the program they gave me.. after a year.. im around 150-155lbs in weight and so far ang heaviest bench ko is 140-145lbs. not really that strong compared to the masters here but look at the progress diba? im hoping that i can bench my body weight before this year ends. yun naman ang goal ko sa bench ko ngayon.

bottomline.. ATTAINABLE! *okay* provided.. consistent ka sa training.

i'm 130 lbs now, 5'5".. ngayon i bench only 40lbs, of course gusto ko din ma attain ang 130 lbs na benching... kaya pipilitin ko talaga magawa yun.. kasi maganda yung feeling na "you feel stronger!"

[jole]

i'm 130 lbs now, 5'5".. ngayon i bench only 40lbs, of course gusto ko din ma attain ang 130 lbs na benching... kaya pipilitin ko talaga magawa yun.. kasi maganda yung feeling na "you feel stronger!"

good, now start fixing bro.

and update us on your progress, good luck :D

[lyonell1989]

guys.. here are the lyrics to the song "alab ng puso" by rivermaya... notice it talks about hardships, setbacks and discouragements... that is something inevitable...

but it also talks about the sweet taste of victory....

Ikay matutumba
Ika'y masasawi
Mabibilangan ka ngunit babangon kang muli

Walang maniniwala
Walangmakikinig
Wala na raw pag-asa'ng daigdig mong tagilid
Padadala ka ba sa agos o hindi?

Patay Na Kung Patay
Magka-alaman lang
Lahat ibibigay dahil wala na 'tong atrasan
Pagitingan ng puso ang labanan

Lumuha ka kung hindi mo mapigilan ang tuwa
Matagal kang naghintay kaibigan
Umawit ka
Paabutin mo sa langit ang tamis ng sandaling ibinigay

Tagumpay
Tagumpay
Alab ng puso, kailanma'y hindi sumuko
Tagumpay

parang kanina lang habang nasa gym ako yan ata yung pinapatugtog.. hehehe :D

[lyonell1989]

i'm 130 lbs now, 5'5".. ngayon i bench only 40lbs, of course gusto ko din ma attain ang 130 lbs na benching... kaya pipilitin ko talaga magawa yun.. kasi maganda yung feeling na "you feel stronger!"

you can easily reach 130lbs bench if you follow the program what the masters here said . *okay*

[Krayon]

lafter a year.. im around 150-155lbs in weight and so far ang heaviest bench ko is 140-145lbs. not really that strong compared to the masters here but look at the progress diba? im hoping that i can bench my body weight before this year ends. yun naman ang goal ko sa bench ko ngayon.

ang baba naman ng goal mo - you do 155 in one month. A 5-lb gain can easily be done by driving your feet to the ground or proper breathing.

[Bronby]

^ ok sorry.. I'll be kup@l once in a while...

Better start going to the gym now...

I actually have a client who plays tennis at least twice a week... pero she noticed na kulang parin yun... by doing weight training.. it helped improve her serve, plus remember you want to replace the fat with muscle... and what builds muscle?? lifting weights does it...

Seriously, I wanna drop an anvil on the head of those who say to gain weight first before going to the gym, same to those who say lose weight first before going to the gym

Thank you! I will go back to lifting weights next week. kaya lang sa malate branch uli :) back to phase 1 again on strength-training. hehehe :D . This time, meron na akong drive to working-out
i.e to improve my tennis strokes! yehooo!

Iwillnotrun and massmonster .. salamat din!
- I saw Gonzo's physique when he was beaten by Nadal at the USOPEN. I don't have the same hispanic genes like him, but I would want that kind of profile, simple lang di ba *okay* .

Actually, ang bilis nakakapayat itong tennis, worry ko naman eh I dont look good when thin haha! Kaya natakot ako pumayat ng pumayat eh addictive itong tennis .

So when I saw Gonzalez, I wanna be like him unlike the lean-to-semi-skinny Federer. hehehe.
hope the gym-workout helps

Sir Blakedad and massmonster , pa-guide na rin baka may mga must-do and must-not-do sa mga gym exercise relevant to my tennis thingie.

Salamat po uli


--------------
I'm a Robin fan.

[dye_spinner]

good, now start fixing bro.

and update us on your progress, good luck :D

thanks bro, i'll keep you in touch...

[Bronby]

i'm 130 lbs now, 5'5".. ngayon i bench only 40lbs, of course gusto ko din ma attain ang 130 lbs na benching... kaya pipilitin ko talaga magawa yun.. kasi maganda yung feeling na "you feel stronger!"


Speaking from experience, I bet you can lift that weight eventually.
That was before pa . hehe.

Before, I had problems pulling up my bodyweight ( pull-up exercise).
The trainor just said to just do try and try even consistent failure and continue with the other exercise like deads and rows.

Sabi sakin, once I get to lift heavier on the deads, .. i-try ko again mag pull-up again. And there, later I found out, I can do pull-ups na with add-on weights .. Naks! yehoo! hehehe specially sa phase 2..

ay teka, pare pareho ba tayo ng workout-program. For sure, by next week. baka back to phase 1 strength training ako haha!

newbie ulet . :D

[miamiya]

is that so? well, i started benching for 20lbs, then 30, and now 40lbs.. is it possible that i can reach 130lbs? I don't think i can make it... but I wish I can.

20lbs din ako nag start, ngayon 80lbs na. next week 85lbs na bubuhatin ko. i'm a skinny guy fyi 120lbs 5'7" feeling ko nga after 3 months kaya ko na mag bench ng 120lbs.

[demented_guy]

blakedaddy, can you evaluate the program the gym instructor gave me?

I started doing this about 3 weeks ago. I think this is called supersetting. I'm doing two exercises alternately until I complete the required number of sets then moving towards another type of muscle to work on. So for example, biceps muna. I-aalternate ko yung dumbbell curls and standing barbell curls until I complete 4 sets of each before moving on the next muscle group to work on.

It seems that I can do each exercise well for 2-3 sets pero pagdating sa 4th set hirap na ko (which results to failure especially sa form).

Monday and Thursday

Upper and lower body

Set A
a. Barbell bench press - 4 sets X 10 reps (I'm at 40 pounds now)

b. Dumbbell decline bench press (on an inclined bench) - 4 sets X 10 reps (10 pounds/dumbbell)

Set B
c. Seated lat pull-down (machine) - 4 sets X 10 reps (50 pounds now)

d. Seated lats (yung horizontal yung hatak towards my stomach; machine) - 4 sets X 10 reps (50 pounds)

Set C

e. Standing military barbell press - 4 sets X 10 reps (30 pounds now)

f. Close grip barbell chin lift - 4 sets X 10 reps (20 pounds now)


Tuesday and Friday

Biceps
a. Standing/sitting alternate dumbbell curls - 4 sets X 10 reps (I'm at 10 pounds per dumbbell)

b. Standing barbell curls - 4 sets X 10 reps (I'm at 30 pounds now)

Triceps
a. Close-grip tricep bench press - 4 sets X 10 reps (I'm at 30 pounds now)

b. Tricep push down (machine) - 4 sets X 10 reps (I'm at 80 pounds now)

Legs
a. Leg press (machine) - 4 sets X 10 reps (I'm at 150 lbs now)

b. Leg curls (machine) - 4 sets X 10 reps (I'm at 60 lbs now)

My stats
Height: 5'3"
Weight: 128 lbs.

[Bronby]

^

observe ko lang:

parang ang dami exercises hehe. usually suggestion diyan is less reps and heavier weights para dun sa mga gustong mag-bulk or weight-gain... and more reps with lesser weight para dun sa lose-weight program.

[blakedaddy]

^ too fancy for you... go back to basics....

the fact you're lifting those weights means you need to get a good foundation... please do the program I recommend for beginners

[demented_guy]

Ano po yung nirerecommend niyo for beginners? Yung EDT? Or yung regimen ni Mark Rippetoe?

Naguguluhan na ko. Di ko alam kung ano susundin. Ni-revise ko na yung dating program ko kasi sabi nung gym instructor, huwag daw yun so ginawan niya ko ng program.

[jole]

^if ako i would start and master the basics mark rippetoe's starting
strength then after saka ako mag EDT or GVT or WSSB.

you'll gain a lot wit SS palang

[swole_stevecc]

That supersetting program you listed may work. However, some of the exercise selections can be better. Are you a total n00b or not?

Training to failure every single time (all sets to failure) + doing high volume = sure way to get injured and hit a plateau. Even Ronnie Coleman didn't take all his sets to failure.

[blakedaddy]

Ano po yung nirerecommend niyo for beginners? Yung EDT? Or yung regimen ni Mark Rippetoe?

Naguguluhan na ko. Di ko alam kung ano susundin. Ni-revise ko na yung dating program ko kasi sabi nung gym instructor, huwag daw yun so ginawan niya ko ng program.

Rippeote ka muna...

start with the basics..

Since it seems basketball fanatic ka.. you're already trying to learn behind the back crossover dribble when you barely dribble correctly with both hands.

[demented_guy]

OK blakedaddy. I'll start with the new program on Monday.

Ilang beses dapat mag-warmup sa mga exercises bago ko gawin yung sets dun sa optimal weight na kaya ko (without sacrificing form)? I understand yung deadlift isang set lang, so ilang sets dapat yung warmup para dun? Two-three din ba like yung ibang exercises (e.g. squat)?

[dye_spinner]

@all
guys, i read in rippetoe's diet program

pre workout and postworkout
3/4c glucose, in what form? table sugar?
so do we need 3/4 cups sugar before and after workout?

[Krayon]

^^ they usually use dextrose. but any sugar will do (fruit juices, actual fruits, etc.)

[dye_spinner]

how about the table sugar, pwd ba un?hehehehe

@all
guys, can you comment on this sample low-cost diet?
You'll see the summary in the bottom part
http://i718.photobucket.com/albums/ww185/dye_spinner/Diet/Diet-1.jpg

thanks.

[swole_stevecc]

how about the table sugar, pwd ba un?hehehehe

@all
guys, can you comment on this sample low-cost diet?
You'll see the summary in the bottom part
http://i718.photobucket.com/albums/ww185/dye_spinner/Diet/Diet-1.jpg

thanks.

Wow! You do your diets exactly how I do them! ;)
You're 130 lbs. I don't how you derived your macros, but I guess it's a good start. Check your progress in four weeks' time. I don't know your metabolism, etc. You eat more than I do..
Keep protein relatively constant per meal. Your protein intake per meal varies so much it's like the sinusoidal curve lol.
Keep your fat intake even lower in the workout meals.
Two glucose/dextrose servings pre/post workout? Overkill. Don't believe everything you say.
Make your units clearer. If you say "1 milo", "1" what? Serving? Tablespoon? Cup? Pail?
Pork is a good choice. Just make sure it's lean.
Your choices look fine.

[dye_spinner]

@swole_stevecc
thanks for the comment
aw sorry, 1 serving milo 20g pack.. hehehe
two 3/4c glucose pre and post workout... it's in rippetoes diet sample.. i dont know where to get that glucose that can be easily digested.. it seems that table sugar can do, since its a disaccharide of glucose and fructose... well gotta some substitude that is not costly...

[swole_stevecc]

@swole_stevecc
thanks for the comment
aw sorry, 1 serving milo 20g pack.. hehehe
two 3/4c glucose pre and post workout... it's in rippetoes diet sample.. i dont know where to get that glucose that can be easily digested.. it seems that table sugar can do, since its a disaccharide of glucose and fructose... well gotta some substitude that is not costly...

Noted. Okay, don't get me started about the glucose thing. Hey, it's a good carb source, but it's not THAT awesome. Much is based on broscience. Dextrose is available in your neighborhood Chinese store, Mercury Drug, etc. It's cheap.

Read this:
http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-milk-and-surge-recovery.html

[Krayon]

@swole_stevecc
thanks for the comment
aw sorry, 1 serving milo 20g pack.. hehehe
two 3/4c glucose pre and post workout... it's in rippetoes diet sample.. i dont know where to get that glucose that can be easily digested.. it seems that table sugar can do, since its a disaccharide of glucose and fructose... well gotta some substitude that is not costly...

wait, you don't take protein after you workout? I think that's the best time to take protein! (edit: oh, so you eat 30 min after - ok, just increase the protein there a little)

The only requirement after working out is protein+carbs. So in my view other carb sources will do (and orange or apple juice is delicious). Actually, sometimes I just eat some rice or pasta along with my whey and milk. I think postworkout is the best 'cheat' window one can have.

[miamiya]

pano ginagawa yung glucose? tubig+sugar?

[skuidward]

For the glucose (or simple sugar) part, you can substitute fruit, milo/ovaltine, enervon HP or gatorade. If you don't have any at hand, just eat something beneficial for muscle growth pre and post WO. Mas satisfying compared sa pag-inom ng sugar syrup. :D

[jole]

^tama, eat food as a pre / post workout

[dye_spinner]

@all
update lang, nag gym ako kagabi, i was able to squat 70 lbs, though my speed is slow, i was able to make 3x5, however i cannot do 70lbs on my bench press, i only managed to bench 50lbs, again speed is slow. while my deadlifts are a little bit slow, i managed to to 1x5 properly at 70 lbs.
on monday, i was planning to squat and deadlift 85 lbs and i will try to bench 65 lbs. ;)

[lyonell1989]

^
bro just strictly follow the instruction . its not necessarily na kailangan pare parehas ng bigat ang mga exercises mo. just add 5 lbs and atleast 10lbs for deadlift and squats per workout.

[swole_stevecc]

@all
update lang, nag gym ako kagabi, i was able to squat 70 lbs, though my speed is slow, i was able to make 3x5, however i cannot do 70lbs on my bench press, i only managed to bench 50lbs, again speed is slow. while my deadlifts are a little bit slow, i managed to to 1x5 properly at 70 lbs.
on monday, i was planning to squat and deadlift 85 lbs and i will try to bench 65 lbs. ;)

Keep things slow and steady. You will get stronger.

[military_press]

dye_spinner- read carefully the SS book and the link that we gave you. dont rush.. add 5 lb. sa bench, rows, military and 5-10 to squat and 10-15 pounds sa deadlift.

mukhang nagmamadli ka sa 70 na bench madali ka mag ffail nyan. start conservative and increase the weight conservatively.. nakuha mo ba yung 5 rep max with good form sa lahat ng lifts??

here's a sample:
week1 week2

monday: mon:
squat-100 sqaut-115
bench-80 military- 55
deadlift- 120 rows- 80

wed: wed:
squat-105 squat- 120
military- 50 bench- 90
rows- 75 deadlift- 150

fri: fri:
squat-110 squat- 125
bench-85 military- 60
deadlift-135 rows- 85

makikita mo na 5 increase sa squat, bench, rows and military every workout and 10-15 sa deads

[dye_spinner]

yes sir, i'm able to do in good form but poor speed.. i'm preparing for tonights workout.. ok noted.. 5 lbs increase every workout on squats, presses and rows, 10-15lbs on deadlifts..
tnx

[military_press]

kung mabagal *** travel ng bar then the weight you are using is too heavy. again, start conservatively..

can you post your 5 rep max sa lahat ng lifts mo para macorrect natin *** starting weight na gagamitin mo sa starting strength..

[dye_spinner]

kung mabagal *** travel ng bar then the weight you are using is too heavy. again, start conservatively..

can you post your 5 rep max sa lahat ng lifts mo para macorrect natin *** starting weight na gagamitin mo sa starting strength..

last friday
WORKOUT A:
Squat 5/5/5 70lbs
Bench Press 5/5/5 50lbs
Deadlift 5 70lbs

WORKOUT B: tonyt pa....

[military_press]

last friday
WORKOUT A:
Squat 5/5/5 70lbs
Bench Press 5/5/5 50lbs
Deadlift 5 70lbs

WORKOUT B: tonyt pa....

test your rep max first sa lahat ng lifts before you start the SS program.. sabi mo poor yung speed ng bar.. id suggest na bawasan mo ng 10 pounds yung squat and bench.. so 60 sa squat, 40 sa bench and 70 sa deads.. start from there..

test your rep max nalang sa military and rows..

[dye_spinner]

test your rep max first sa lahat ng lifts before you start the SS program.. sabi mo poor yung speed ng bar.. id suggest na bawasan mo ng 10 pounds yung squat and bench.. so 60 sa squat, 40 sa bench and 70 sa deads.. start from there..

test your rep max nalang sa military and rows..

update lang.
just finished workout...
squat 80 lbs - 5/5/5 medium speed
military press 35 lbs - 5/5/5 good speed
pendlay rows - 50 lbs - 5/5/5 good speed

[Meanie!!]

Ok I started the basic 5x5 program this last week(may nagpost dito ng link na may PDF; thanks sir). I started below my usual weights para ma-master ko yung form, and tbh I never squatted before...yung gym ko walang instructor, and wala ring olympic bars at smith machine lang, pero I make do with what I have...no choice eh. I've been lifting for 4 months na, yung common body part splits before trying this. I dont count the bar as weight...dunno if thats correct.

Workout A

Squat 55 lbsx 5 sets lang and mabagal pa..motivation ko 'to
Bench Press 105 pounds, pero I can do explosive
Inverted Rows Bodyweight 3 x F
Push Up 3 X F
Reverse Crunch 3 x F

Workout B

Squat (add 5 pounds as necessary)
Military (front po ba?) 45 x 5 I can do explosive lifts
Deadlift (didnt do this before) 145 lbs x 1 x 5
Chins/pull up(alternate each workout) BW 3 x F (usually mga 7-11 reps lang)
Prone Bridge 3 x F

So far so good...Maybe I'm doing it too lightly? Any comment is appreciated.

I weigh 72 Kgs and atleast 5'10.

P.S. dapat pala pati squats explosive lol but I do use free weights, as specified by the coaches here.

[miamiya]

^strong lifts 5x5 ba yan?

[military_press]

^ always count the bar.. kung hindi ka sure sa weight ng bar i weigh mo sya sa weighing scale..

always do front sa military, latpulldown and chin/pullups..

[Arkaye]

Hi Coach!

I'm glad that you guys introduced to me the Inclined Bench Press, Front Squats, and Cleans to replace the usual Bench Press, Squats, and Rows. They seem almost boring after doing it for such a long time. :lol:

I have a couple of questions I'd like to ask you:

1) When doing the inclined bench press, where should the bar touch when I bring it down? Should it be slightly below the nipple like the regular bench press?

2) I did my top 5 of cleans awhile ago and got 85 lbs, however I only do 75x5x5 on my front squats, should i do another top 5 of the front squats? Or just stick with 5x5 first? It just feels kind of weird that the weight I lift on both front squats and cleans are almost similar.

I think I can lift heavier on my front squats, but I'm having some flexibility issues with my wrists and shoulders lol. :lol:

Before you introduced to me these new exercises, I used to do around 135lbs on my regular bench press, 215-225ish on my regular full squats, and 175-185ish on rows.

Thanks!

[blakedaddy]

1) When doing the inclined bench press, where should the bar touch when I bring it down? Should it be slightly below the nipple like the regular bench press?


I lower it to about an inch below collarbone level

2) I did my top 5 of cleans awhile ago and got 85 lbs, however I only do 75x5x5 on my front squats, should i do another top 5 of the front squats? Or just stick with 5x5 first? It just feels kind of weird that the weight I lift on both front squats and cleans are almost similar.

Just continue.. as I pointed out earlier... you just have to widen your grip on front squats to compromise for flexibility

with cleans remember don't use your arms to lift the weight... they are like strings attached to the bar in the movement

[dye_spinner]

@all
guys tanong ko lang po if ok po ba na isama sa diet ang foods that contain coconut milk (high in fat kasi ang gata db)?

[Arkaye]

^ thanks! :D

[dye_spinner]

ask ko lang po if matagal ba mag decrease ang body fat index ?
when I started training my stats is:
60.3 kg, 133 lbs
Body Fat index: 17.8%
i want it to be lower than 10%.. hehehe

[jole]

ask ko lang po if matagal ba mag decrease ang body fat index ?
when I started training my stats is:
60.3 kg, 133 lbs
Body Fat index: 17.8%
i want it to be lower than 10%.. hehehe

bro i assume you want to get bigger? lowering your body fats meaning leaning out, do you have enough muscles now?

baka maging buto't balat ka na nanun if you'll cut what you have now

[blakedaddy]

ask ko lang po if matagal ba mag decrease ang body fat index ?
when I started training my stats is:
60.3 kg, 133 lbs
Body Fat index: 17.8%
i want it to be lower than 10%.. hehehe

Build more muscle.....

[dye_spinner]

yes.. kulang pa nga muscles.. hehehehe... makaya sana before december before ako magvacation sa manila...

[acquired_fever]

guys i have a question...

when doing pendlay rows,
when i pull the bar,
do i really have to "touch" the bar with my lowerchest/abs?

[blakedaddy]

do i really have to "touch" the bar with my lowerchest/abs?

of course dapat

[kydlatmijares]

newbie's stupid question: should i eat breakfast before or after working out?

nagwo-workout kasi ako sa umaga bago pumasok sa trabaho.

[jole]

^you should eat before and after

[lyonell1989]

pag nag gagain ba ng weight mas mahihirapan mag pull ups? kasi when I add 10lbs in my pullups sobrang hirap na hirap ako.. pero last time naman na nag pull ups ako ng +10lbs madali ko *** nagawa.. :)

[blakedaddy]

pag nag gagain ba ng weight mas mahihirapan mag pull ups?

konting common sense lesson uli tayo..

which is harder to lift.. 150 lbs or 160 lbs???

now... assume natin na you added 10 lbs of muscleo from 150 nagin 160 ka...

and added resistance mo sa pullups is another 10 lbs so ilan na binubuhat mo now??

gets??

[demented_guy]

May tanong lang ako...

I'm 5'3" in height and weigh around 130.5 lbs. I'm trying to bulk up to 140 but in the process, I'm gaining body fat. I understand that when bulking up, I would also gain body fat. My question is, how will I maintain my weight (assuming naabot ko na yung 140 lbs. na goal ko) while lowering my body fat %? Do I need to take lesser calories than my caloric maintenance level or dapat at the caloric maintenance level lang? Sa pagkakaintindi ko kasi kapag lesser yung calorie intake ko than my maintenance level, hindi lang fat mawawala sakin pati muscles.

In short, paano ko matitrim yung excess fat ko while maintaining my muscle gains?

Salamat sa tulong.

[jole]

If clean gains gusto mo eat clean and train hard.

If you want to get real serious compute your daily calorie need, have a meal log via excel and check your macro nutrients. that way you can monitor

But if ako i would just eat eat eat clean and train train train
hard, for sure in no time nakuha ko na goal ko

[blakedaddy]

I'm 5'3" in height and weigh around 130.5 lbs. I'm trying to bulk up to 140 but in the process, I'm gaining body fat. I understand that when bulking up, I would also gain body fat. My question is, how will I maintain my weight (assuming naabot ko na yung 140 lbs. na goal ko) while lowering my body fat %? Do I need to take lesser calories than my caloric maintenance level or dapat at the caloric maintenance level lang? Sa pagkakaintindi ko kasi kapag lesser yung calorie intake ko than my maintenance level, hindi lang fat mawawala sakin pati muscles.

In short, paano ko matitrim yung excess fat ko while maintaining my muscle gains?

Salamat sa tulong.

2 things...

1. training journal... exercises, reps, sets, and weight

2. food log... this is very crucial as well in fact in can hold the answer to your question

[demented_guy]

Meron na ko nung food journal. I use fitday.com. What I want to know is how to maintain my weight at a certain level while losing fat in the process. I'm targeting to reach 140 lbs. and then cut the excess fat afterwards without losing (or minimizing the loss) the muscles I've gained. What's the best to do this?

Eat food...
a.) below my caloric maintenance level (based on my calculations, my caloric maintenance level is at around 2300-2500 calories)

b.) at my caloric maintenance level

[blakedaddy]

I'd say maintenance level but clean up your intake..

Don't look at the scale too much... rather look at the way you look and how your clothes fit

[demented_guy]

What do you mean by clean intake? Can you please comment on my diet? What should I change/add to my current meal plan?

Please see below for my food plan for the previous three days.

http://i20.photobucket.com/albums/b248/demented_guy/Samplediet2.jpg

http://i20.photobucket.com/albums/b248/demented_guy/samplediet1.jpg

http://i20.photobucket.com/albums/b248/demented_guy/samplediet3.jpg

[blakedaddy]

^What I may suggest is you eat lower GI carbs instead...

another thing to consider is what your training routine looks like...

[demented_guy]

Sabi nung trainer ko, huwag muna daw ako mag-squat kasi may risk ako na ma-injure due to bad form. Ituturo niya naman raw sakin yun after some time. Gawin ko muna yung program na binigay niya which I posted last ime (less reps lang... instead of 10, ginawa kong 5). So I'm still doing M-T-TH-F workout. 20 minute cardio pag Wed and Sat.

Nandito kasi ako sa US kaya hirap umalis sa gym ko since may contract na 1 year. Ayoko naman magkaroon kami ng misunderstanding nung trainer (siya rin yung gym owner) ko kapag di ko sinunod yung program niya.Kung nandyan lang sana ako sa Pinas, mag-e-Eclipse ako.

[blakedaddy]

^ yun na nga eh... as I told you, the program doesn't look effective at all... if I may ask... what gym do you go to?? and sino yung owner??

[blakedaddy]

... additionall.. you are also a customer... so the customer is always right rule applies to your case... wala kang written contract that says you have to follow a certain program... if you don't want to do the program, you can do so.... mag sabi ka lang

[demented_guy]

Nasa US ako blake. May gym na malapit dito sa apartment namin. Ayoko lang ma-tarnish yung relationship ko with the gym trainer. Nakita niya kasi akong nag-aattempt mag-squat at sinita ako. So para wala ng away, sumunod na lang ako. Ituturo niya naman daw sakin yun after some time. Hindi kasi ako confrontational so ayoko na ng arguments with him.

So for the meantime kahit maliit lang magiging gains ko, yun muna gagawin ko. I'm seeing results naman kahit konti. Gusto ko lang muna malaman kung maayos ang diet ko and other basic elements of bulking and cutting. Pasensya na blake, I'm in a bind here. Hirap makibagay sa mga 'Kano minsan eh. Hehe.

[blakedaddy]

^ your diet is already decent but its your program that needs a major overhaul...

and honestly, yun din.. you are the customer so you have the say here...

[skuidward]

demented_guy: Try practicing squats using a mop handle or a broom during your off days para masanay ka sa squat.

[Mike Chester]

Tips naman mga master, I've been visiting the gym now for almost a month na pero ang nagagawa ko lang is puros cardio exercise lang and some bench press.

Ang problema ko kasi is I've injured my lower back last May and although ok na siya ngayun, I'm stil afraid na i force siya at baka bumalik *** injury.

Any recommendation on what kind of training can I take in order to avoid putting much pressure at my lower back?

[blakedaddy]

Ang problema ko kasi is I've injured my lower back last May and although ok na siya ngayun, I'm stil afraid na i force siya at baka bumalik *** injury.

Any recommendation on what kind of training can I take in order to avoid putting much pressure at my lower back?

How did you injure your back??

and you need a better program... cardio and bench is just setting you up for more problems

[Mike Chester]

Actually na injured ito nung kinabayo ako ng mga anak kong halos kasing bibigat ko na. Then finding ng doctor may slight rheumatism na *** sa bandang hip bones ko, at na aggravate na lang, hirap ng tumatanda na :).

[rekscreamo]

Sir Blake question:

Can I substitute pendlay rows for power cleans? I'm planning kasi to join a 5k run this coming October, and the explosive movement of the power cleans may help me build explosive strength. Or will it be better if I allot a specific day where I would do only power cleans and some weight exercises for stamina and endurance? Thanks and more power

[blakedaddy]

Actually na injured ito nung kinabayo ako ng mga anak kong halos kasing bibigat ko na. Then finding ng doctor may slight rheumatism na *** sa bandang hip bones ko, at na aggravate na lang, hirap ng tumatanda na .

where are you located and where do you workout??If I'm near your area or if you are near where I am based I can help you out... if not... If may malapit na colleague ko sa iyo, I can endorse you

Can I substitute pendlay rows for power cleans? I'm planning kasi to join a 5k run this coming October, and the explosive movement of the power cleans may help me build explosive strength. Or will it be better if I allot a specific day where I would do only power cleans and some weight exercises for stamina and endurance? Thanks and more power

What you need to focus on now is improving your work capacity... so switching exercises at this time won't make much of a difference to your running...

[totoybato12345]

tatanong ko *** po mg 7months na akong ng ngwowork-out trough gym.,, medjo pumayat me at ngkaroon ng shape *** body ko,. ask ko *** nakaka baog po b ang paggym?? 2 days work-out ako and 1 day rest... chest ,back and shoulder *** pinoprogram q ,,. 80 pounds pbaba un binubuhat ko .., hnd po b nkakabaog un mnsn kc prng smsakit *** leftside ng itlug ko hehehe kea i wear always ng cycling-short..wala po b masamang epekto un mnsan nmn ng ssmula ako sa 20 40 pounds then nadadagdagan kada sets.,. ask ko *** kng msama po un 2 days work out and 1 day rest ,., at nkakabaog po b tnx i nid ur help pls!!!
tska enge n ** ng tips or program how to work out properly

[blakedaddy]

nakaka baog po b ang paggym??

this is another myth... seriously... mga haka haka about gym myths here are like how rumors in local showbiz come up

seonc.. please stop writing in txtspeak masakit sa mata basahin

[machototoy]

tatanong ko *** po mg 7months na akong ng ngwowork-out trough gym.,, medjo pumayat me at ngkaroon ng shape *** body ko,. ask ko *** nakaka baog po b ang paggym?? 2 days work-out ako and 1 day rest... chest ,back and shoulder *** pinoprogram q ,,. 80 pounds pbaba un binubuhat ko .., hnd po b nkakabaog un mnsn kc prng smsakit *** leftside ng itlug ko hehehe kea i wear always ng cycling-short..wala po b masamang epekto un mnsan nmn ng ssmula ako sa 20 40 pounds then nadadagdagan kada sets.,. ask ko *** kng msama po un 2 days work out and 1 day rest ,., at nkakabaog po b tnx i nid ur help pls!!!
tska enge n ** ng tips or program how to work out properly

maybe you need to see a doctor???

[jrMostwanted]

question po...
pano ko malalaman kung kelan ako magdadagdag ng bigat. i used to lift kasi dati ng 100lbs for 3x8 stuck up n dun kasi sabi sakin ng trainor ko you should only lift 80% of your bodyweight para maging sexy lang yung katawan ko....tama po b yun? im 5'5 130 lbs. ang prob ko po kasi im stuck with that knowledge....now im lifting 90lbs for 3x8....i dont know if its only mind problem or what eh...parang takot ako bumuhat ng higit sa 100.... any suggestion guys..

[jrMostwanted]

dagdag lang po nagstop ako last yr then go back to gym last august lang kaya gulo ng isip ko kasi sa gym ko ngayon parang mas marunong pa ko ng mga basics kesa sa mga nagtuturo eh... nabasa ko nga *** 5x5's nina sir blake kaya baka yun ang gawin ko

[jrMostwanted]

bench press nga po pala yung sinasabi ko...

[jole]

sabi sakin ng trainor ko you should only lift 80% of your bodyweight para maging sexy lang yung katawan ko....

i haven't heard or read any articles about this. saken lang if the first people on earth didn't want progress, baka mga barok or caveman pa rin tayu. in short it you, i bet you want to lift more... buhat lang just do it right

me results ba yung 80% theory?

[jrMostwanted]

hindi ko kasi sya inabot eh. 105 is my 80%...tsaka pag nareach ko yun saka ako mag start ng high reps yun ang sabi nya....yup i want to lift more pro ayaw kong lumaki ng husto kaya yung mind set ko dun pa rin sa tinuro ng trainor ko dati....body builder sya tapos lumalaban sya sa mga competition kaya naniwala ako sa kanya.

[kydlatmijares]

another newbie question...

wala pa ko pera pambili ng dagdag na plates.
pwede bang dagdagan na lang ang repetitions instead?

salamat ulit :)

[jole]

hindi ko kasi sya inabot eh. 105 is my 80%...tsaka pag nareach ko yun saka ako mag start ng high reps yun ang sabi nya....yup i want to lift more pro ayaw kong lumaki ng husto kaya yung mind set ko dun pa rin sa tinuro ng trainor ko dati....body builder sya tapos lumalaban sya sa mga competition kaya naniwala ako sa kanya.

bro better start with SS to gain mass and gain strength sabay na
http://forum.bodybuilding.com/showthread.php?t=998224

[miamiya]

sabi sakin ng trainor ko you should only lift 80% of your bodyweight para maging sexy lang yung katawan ko....

naririnig ko rin yun sa ibang tao, pero ayon sa mga nabasa ko masasanay lang yung katawan mo sa weights. dapat daw progressive loading para laging maninibago yung katawan sa gayon ay panibagong adaptation to the stress. dun lalaki yung katawan mo mag cucuts dipende pa sa kinakain mo kung ano mangyayari. tama ba? correct me if i'm wrong.

[jole]

naririnig ko rin yun sa ibang tao, pero ayon sa mga nabasa ko masasanay lang yung katawan mo sa weights. dapat daw progressive loading para laging maninibago yung katawan sa gayon ay panibagong adaptation to the stress. dun lalaki yung katawan mo mag cucuts dipende pa sa kinakain mo kung ano mangyayari. tama ba? correct me if i'm wrong.

gumawa ng assignmentsi miamiya. tama! *okay*

[jrMostwanted]

naririnig ko rin yun sa ibang tao, pero ayon sa mga nabasa ko masasanay lang yung katawan mo sa weights. dapat daw progressive loading para laging maninibago yung katawan sa gayon ay panibagong adaptation to the stress. dun lalaki yung katawan mo mag cucuts dipende pa sa kinakain mo kung ano mangyayari. tama ba? correct me if i'm wrong.

paano kung you have decided na tama na yung laki ng katawan mo.. ang alam ko kasi you should do progressive loading kung ngpapalaki ka tapos when your done and satisfied you should do different program every 4 to 6 months to maintain your body mass yun ang alam ko kasi yun ang ginagawa ng trainor ko at iba ko pang kilalang body builder... my problem is kung tama ba yung mga itinuro sa kin na 80% blah blah blah...:confused: thanks anyways 4 the concern.*okay*

[lyonell1989]

question po...
pano ko malalaman kung kelan ako magdadagdag ng bigat. i used to lift kasi dati ng 100lbs for 3x8 stuck up n dun kasi sabi sakin ng trainor ko you should only lift 80% of your bodyweight para maging sexy lang yung katawan ko....tama po b yun? im 5'5 130 lbs. ang prob ko po kasi im stuck with that knowledge....now im lifting 90lbs for 3x8....i dont know if its only mind problem or what eh...parang takot ako bumuhat ng higit sa 100.... any suggestion guys..

bro. IMO, benching for 100lbs is not enough to build your chest. and if you want to be sexy you need to have a clean diet first. and lastly, do what the expert here telling you ASAP.*okay*

[jole]

paano kung you have decided na tama na yung laki ng katawan mo.. ang alam ko kasi you should do progressive loading kung ngpapalaki ka tapos when your done and satisfied you should do different program every 4 to 6 months to maintain your body mass yun ang alam ko kasi yun ang ginagawa ng trainor ko at iba ko pang kilalang body builder... my problem is kung tama ba yung mga itinuro sa kin na 80% blah blah blah...:confused: thanks anyways 4 the concern.*okay*

most of the people here would rather be at their 100% than 80%

rest my case, going back to the zoo... miyaw

[dye_spinner]

most of the people here would rather be at their 100% than 80%

rest my case, going back to the zoo... miyaw

tama si sir....
btw.. same tayo 5'5 130 lbs, im benching now at 60lbs..
excited to push through para mareach ang 100% or even more pa!
i

[blakedaddy]

another newbie question...

wala pa ko pera pambili ng dagdag na plates.
pwede bang dagdagan na lang ang repetitions instead?

salamat ulit

taga san ka so i can help give you a shortlist of gyms you can go to

sabi sakin ng trainor ko you should only lift 80% of your bodyweight para maging sexy lang yung katawan ko....

seriously, tell your trainer to look for another job... advice he si giving is misleading gus like you... do us a favor here... DON'T EVER LISTEN TO HIM AGAIN!!

[blakedaddy]

OK sorry for being in "***** mode" lately guys....

on another note... i set up a twitter account so you guys can follow it..

www.twitter.com/coach420

[jole]

OK sorry for being in "***** mode" lately guys....

on another note... i set up a twitter account so you guys can follow it..

www.twitter.com/coach420

coach pa-follow! miyaw!

[jrMostwanted]

thank you guys....:) laki talaga naitutulong ng site na to....:D
my new target 100%*okay* hehehe layo ko pa....excited tuloy ako...:rotflmao:

[jrMostwanted]

tama si sir....
btw.. same tayo 5'5 130 lbs, im benching now at 60lbs..
excited to push through para mareach ang 100% or even more pa!
i

whats your program bro?

[miamiya]

hehe, ako nga 65% *** ng BW ko binubuhat ko. diko pa kasi kaya. pero ang laki ng inincrease ko nung nag 5x5 ako. from 40 to 80lbs. hehe

[pantone #000]

:note: newbie sa thread :) i have a busy monday to friday work schedule. saturday sunday lang po ang free day ko, and i am planning to start working out. the question is, will that two times a week workout result to any weight loss? :note:

[karagözler]

^that depends on what your diet looks like. if it's crappy, not even working out 6 times a week will make you lose fat.

[kydlatmijares]

taga san ka so i can help give you a shortlist of gyms you can go to

taga pandacan ako ser.
kaya lang wala akong oras mag gym eh.
sa bahay lang ako nag wo-workout.
tuwing umaga. mga 20-30 mins bago pumasok sa trabaho.
T-Th-S cardio (jog)
M-W-F-S weights
10 pound dumbbells lang. sobrang basic.

for example, i do 3 sets of bicep curls with 12 reps per set.
instead of adding weights to the 10 pound dumbbell, can i just make it four sets?

salamat :)

[pantone #000]

:note: i eat a decent breakfast everyday, usually rice meal, home cooked, ayoko kasi ng fst food breakfast. bale when i arrive in Makati ave in the morning, nilalakad ko hanggang Rufino in Ayala, that's about 20-25min walk (except for days na may heavy rain, i ride the jeep nalang.) sedentary ang nature ng work ko e, nagpupunta ko ng CR once in a while para lang maglakad.
for lunch, pasta. minsan rice meal. just the right portioning, one cup of rice. no merienda kasi busy.
by 8 or 9 pm, i walk from our building to the shuttle parking, mga 5 blocks or 15-20 minutes walk. i arrive at home 10.30pm na, the gym near our place (marikina) closes at 11pm.
kaya ayun saturday sunday lang pwede..
and based from experience, mas okay sakin na gabi nageexercise. if only i could leave work a little bit earlier, pwede ba siguro kahit cardio on weekdays. kaso bihira ako makarating sa amin ng 8 o 9pm. and it would be better kung near our place na gym na ko magenroll kesa kung dito sa makati. :note:

[jole]

hehe, ako nga 65% *** ng BW ko binubuhat ko. diko pa kasi kaya. pero ang laki ng inincrease ko nung nag 5x5 ako. from 40 to 80lbs. hehe

good job! miamiya keep it up bro!

:note: newbie sa thread :) i have a busy monday to friday work schedule. saturday sunday lang po ang free day ko, and i am planning to start working out. the question is, will that two times a week workout result to any weight loss? :note:

at least meron kang 2 twice a week workout than nothing. mukang ok naman ang diet mo, siguro you need to workout. whats your height and weight?

[pantone #000]

:note: 5ft 4in po ako, 165 lbs. i am obviously overweight kaya kailangan talagang magbawas. i need to shed off 50-55 lbs.
ang hirap talaga i-fit sa schedule kung ipipilit ko ng weekdays. if ever maifit ko yan sa schedule, masasacrifice naman tulog ko, which is ayokong mangyari. 5-6 hrs na nga lang mababawasan pa. and to add pala, pagdating ko sa bahay, hindi na rin ako nakakapagdinner. ligo, toothbrush, tapos inom ng 1-2 cups of water, tapos tulog na ko. i feel so tired na if magdinner pa ko baka magthrow up lang ako..
:note: saturday and sunday nalang ang pwede ko talagang idevote na time na hindi magrrush. but i hope makatakas ako within the week para makauwi ng maaga-aga. :note:

[blakedaddy]

taga pandacan ako ser.

ang lapit mo sa eclipse mabini

kaya lang wala akong oras mag gym eh.

if I told you na 2x/wk 20-30 minutes lang kelangan mo... will that interest you??

10 pound dumbbells lang. sobrang basic.

not to offend you but the starting weight for women when they use kettlebells is 8kg.. which is roughy 17 lbs... go figure

newbie sa thread i have a busy monday to friday work schedule. saturday sunday lang po ang free day ko, and i am planning to start working out. the question is, will that two times a week workout result to any weight loss?

twice a week with at least a day of rest in between is how I trained often over the past 3 years

5ft 4in po ako, 165 lbs. i am obviously overweight kaya kailangan talagang magbawas. i need to shed off 50-55 lbs.
ang hirap talaga i-fit sa schedule kung ipipilit ko ng weekdays. if ever maifit ko yan sa schedule, masasacrifice naman tulog ko, which is ayokong mangyari. 5-6 hrs na nga lang mababawasan pa. and to add pala, pagdating ko sa bahay, hindi na rin ako nakakapagdinner. ligo, toothbrush, tapos inom ng 1-2 cups of water, tapos tulog na ko. i feel so tired na if magdinner pa ko baka magthrow up lang ako..
saturday and sunday nalang ang pwede ko talagang idevote na time na hindi magrrush. but i hope makatakas ako within the week para makauwi ng maaga-aga.

go read what I posted above then let me know if kaya mo gawin yan...

[jole]

don't look for time, have time to workout. i wouldn't take you a day to workout.

train hard and smart

[kydlatmijares]

ang lapit mo sa eclipse mabini



if I told you na 2x/wk 20-30 minutes lang kelangan mo... will that interest you??



not to offend you but the starting weight for women when they use kettlebells is 8kg.. which is roughy 17 lbs... go figure


not offended at all! :lol:
but to be fair, i never did anything sporty or healthy or lifted weights ever before. I was a slob. I'm now 29 yrs old (5"2' 135 pounds) at ngayon ko lang naisipang magpaka-healthy. so i thought a couple of 10 pound dumbbells would be ok for a start :)

[pantone #000]

:note: ow ganun ba, willing naman ako maachieve yung results and changes kahit hindi agad-agad.. basta meron. thanks sir blake and sir jole. :note:

[jole]

not offended at all! :lol:
but to be fair, i never did anything sporty or healthy or lifted weights ever before. I was a slob. I'm now 29 yrs old (5"2' 135 pounds) at ngayon ko lang naisipang magpaka-healthy. so i thought a couple of 10 pound dumbbells would be ok for a start :)

its a good start pero limited lang kasi. go to gym

[kydlatmijares]

^i would like to. but at my current situation, exercise/weight lifting at home is the most logical option :)

[jrMostwanted]

hehe, ako nga 65% *** ng BW ko binubuhat ko. diko pa kasi kaya. pero ang laki ng inincrease ko nung nag 5x5 ako. from 40 to 80lbs. hehe

5x5 na din gagawin ko pagbalik ko sa gym..:D kaso stuck ako ng 1 1/2 weeks kasi badtrip tong bagyo eh...:grrr:

[pantone #000]

:note: hi sir kydlat :wave: sedentary office work really suck. i wish i could go out of the office to walk and look for ideas, just like what you do in advertising.

i even thought of buying those home air steppers weeks ago. i wonder if they would do any good? :note:

[kydlatmijares]

:note: hi sir kydlat :wave: sedentary office work really suck. i wish i could go out of the office to walk and look for ideas, just like what you do in advertising.

i even thought of buying those home air steppers weeks ago. i wonder if they would do any good? :note:

Hello!
oo nga eh. years of sitting in an office chair can make us obese.
ok sana yung mga exercise machines sa tv. ang mamahal nga lang. tas kung iisipin, pwede mo naman magawa yun sa actual stairs for free.:D

btw, sa rufino bldg ka kamo? dun ang unang work ko. GT tower na ko ngayon :)

[lyonell1989]

5x5 na din gagawin ko pagbalik ko sa gym..:D kaso stuck ako ng 1 1/2 weeks kasi badtrip tong bagyo eh...:grrr:

bro better do the markripptoe SS program first. here's the link

http://forum.bodybuilding.com/showthread.php?t=998224

and when you reach your plateau, that's the right time to do 5x5. *okay*

[lyonell1989]

Hello!
oo nga eh. years of sitting in an office chair can make us obese.
ok sana yung mga exercise machines sa tv. ang mamahal nga lang. tas kung iisipin, pwede mo naman magawa yun sa actual stairs for free.:D



bro,afaik, those exercise machines that you saw in tv are so overrated and i think it doesn't give results to their customers. so, rather than buying those machine, you better look for a gym and start working out . *okay*

[blakedaddy]

not offended at all!
but to be fair, i never did anything sporty or healthy or lifted weights ever before. I was a slob. I'm now 29 yrs old (5"2' 135 pounds) at ngayon ko lang naisipang magpaka-healthy. so i thought a couple of 10 pound dumbbells would be ok for a start

I had a pair of 8 lb dummbells when I was a teen an I only weighted 115 lbs... again, go figure and again, no offense meant

[blakedaddy]

^i would like to. but at my current situation, exercise/weight lifting at home is the most logical option

pahabol... as I said, if I told you that 20-30 minutes 3x/wk at most is all you need for a workout... will that get you interested in going to the gym???

[kydlatmijares]

pahabol... as I said, if I told you that 20-30 minutes 3x/wk at most is all you need for a workout... will that get you interested in going to the gym???

sir, as i said, no time nga po to go to a gym.
but i'm trying my best to work out at home.

pwede kong sabihing "yes, i'll gym"
pero with my very unpredictable work schedule, i know na hindi ko matutupad ang commitment na yun. so my best option nga is to exercise at home.

i just want to know if adding sets will give me the same results as increasing weights?

thanks po :)

[dye_spinner]

whats your program bro?

program ko, yung tinuro ng mga experts dito..
for beginners yung kay rippetoes.. visit mo lang yung link na binigay nila. i have it printed para paulit ulit kong nababasa...

last night:
Squat 110lbs 5/5/5
Military Press 40lbs 5/5/4
Rows 70lbs 5/5/5

excited for more challenging "next workout"..

[blakedaddy]

sir, as i said, no time nga po to go to a gym.
but i'm trying my best to work out at home.

pwede kong sabihing "yes, i'll gym"
pero with my very unpredictable work schedule, i know na hindi ko matutupad ang commitment na yun. so my best option nga is to exercise at home.
last post ko na to regarding this since it seems you won't listen anyway... all I'm saying is, kung gusto may paraan... kaya nga I was pointing you to a gym that's open 24 hours

i just want to know if adding sets will give me the same results as increasing weights?

with the weight you're using it will barely make a dent you'll need more weight than that

[a5687]

tama si sir blake, kung gusto may paraan... ako nga, binaha dito sa bahay namin pero it will not stop from going to the gym...

about sa 5x5 workout... yeah, sobrang nag-gain ako ng mass at strength at medyo nawala din yung bilbil ko ng konti... hehe... before 5x5, yung squat ko i barely lift 100 lbs ang 3/4 squat pa yun... ngayun naglilift na ako ng 170lbs at full squat na... effective talaga... thanks to the coaches here and to this forum... ^_^v

[jole]

i think all questions asked were answered, nasa sayu na

if you ask me "bakit ayoko mag gym?" wala na ako masagot

it depends on the goal and purpose, maybe the purpose wasn't enough to get to the goal

[kydlatmijares]

last post ko na to regarding this since it seems you won't listen anyway... all I'm saying is, kung gusto may paraan... kaya nga I was pointing you to a gym that's open 24 hours



with the weight you're using it will barely make a dent you'll need more weight than that

Ok. salamat :)

[dye_spinner]

if you ask me "bakit ayoko mag gym?" wala na ako masagot

it actually depends on the goal and purpose, if your purpose wasn't enough for you, kung ayaw talga, tapos :D

gud pm sir jole.. ask lang po ako about sa squat
currently 110 llbs na po ako sa squat.
sa first and 2nd set i'm able to lower my squat so that my thighs are parallel to the ground.. pero sa 3rd set.. medyo nahihirapan nako. medyo hindi ko n mxdo malower... what do i need to to next workout? increase to 120 or stay at 110?

tnx

[jole]

gud pm sir jole.. ask lang po ako about sa squat
currently 110 llbs na po ako sa squat.
sa first and 2nd set i'm able to lower my squat so that my thighs are parallel to the ground.. pero sa 3rd set.. medyo nahihirapan nako. medyo hindi ko n mxdo malower... what do i need to to next workout? increase to 120 or stay at 110?

tnx

5x5? you started at what weight? did you start 80% ng max rep?

[dye_spinner]

3x5 lang po...
i started squatting at 70lbs 3x5

[blakedaddy]

gud pm sir jole.. ask lang po ako about sa squat
currently 110 llbs na po ako sa squat.
sa first and 2nd set i'm able to lower my squat so that my thighs are parallel to the ground.. pero sa 3rd set.. medyo nahihirapan nako. medyo hindi ko n mxdo malower... what do i need to to next workout? increase to 120 or stay at 110?


how long do you rest in between sets??

[jole]

how long do you rest in between sets??

pigain pa? check everything before opting to deload

[blakedaddy]

^ he may not be resting long enough in between sets

[dye_spinner]

^ he may not be resting long enough in between sets

i rest for about 1 to 2 mins before each set..
btw.. gaano po ba katagal ang rest na recommended each set?

[blakedaddy]

^ you loaded too heavy... though you are allowed to rest up to 3 minutes

[The Kryptonian]

hi to all fitness freaks,

im a beginner and i want to work on my biceps and triceps. gusto ko lang magkaroon ng lean muscles. im 5'5 at i weigh at 143 pounds. any advice, like how many reps and sets would I do in one day, t gaano kabigat yung mga bubuhatin ko, and what kinds of exercises would i do?

thanks for the replies. :D