If you are a beginner or are asking for a program please read this

[blakedaddy]

^ if you're up for it, maybe we can set a sked so I can give you an assessment

[thinwhitestripes]

Hi,

I'm a 5'7'' guy around 70kgs and recently started mag-gym. Payat kasi talaga ako hanggang college pero ngayong nagka-trabaho na medyo nagkakalaman na. (May pambili na ng pagkain haha) Problema ko lang is sa tiyan ata napupunta yung kinakain ko.

Based sa mga nabasa ko is yung food na kinakain ko yung problema. (Tama ba?) Binasa ko yung link sa first post regarding yung nutrition para sa mga "skinnies", pero napansin ko wala siyang nabanggit na rice. Ok lang ba para sa tulad ko yung ordinary Filipino eating habit na 3 big meals a day (ulam + gulay + rice) tsaka merienda sa hapon?Thanks

[blakedaddy]

^ why not try it out first then see if you are getting the result you want

[Cloud_07]

mga sirs, tanong lang po. what workout can you recommend for "lower abs"? i've been doing crunches and other workouts for the abs for almost a year pero parang walang nangyayari sa "lower abs" ko unlike sa "upper" na medyo may development na.

have you tried Hanging Pike or Hanging leg raise? These are expert level abdominal exercises and would require strength to execute properly. Normally, I could do 12-15 reps for these exercises.

[acerman]

I saw over the net tong program na to which combines SS and 5x5 something.

A
Deadlift
Bent-row
Military Press

B
Squats
Bench Press
Pull/Chin ups (2x @ max)

Almost same sa SS program pero lahat yan is 5x5 (except P/C U). Pero each set, mag-iincrease yung weights ng kunwari by 5lbs. So start sa 50 mag-end sa 90lbs. Ganun.

Question lang, kunwari, I'll do Bent-Row with 25lbs DB, okay lang ba na I'll do next Military Press muna with a 25lbs or I need to finish first yung Bent-Row until 45lbs? In short, ok lang ba alternate sila? hehe

[BinGLi_16v]

hmm.. guso ko ng body na kaya buhatin *** mas mabigat sakin.. gusto ko mag gym, working naman kaya?.. kasi mai nakita ako na video sa isang forum, home workout sya, for V -shape body, yup working sya pero *** shoulder ko lang ang napansin kong mai pagbabago, kasi kulang ako ng tools sa bahay, for now im 65kg kasi natigil ko na ng mahigit 1 month ang work out ko sa bahay kasi kulang ako sa gamit, my point is anu ba ang mas better *** home workout or sa gym?...

[blakedaddy]

I saw over the net tong program na to which combines SS and 5x5 something.

A
Deadlift
Bent-row
Military Press

B
Squats
Bench Press
Pull/Chin ups (2x @ max)

Almost same sa SS program pero lahat yan is 5x5 (except P/C U). Pero each set, mag-iincrease yung weights ng kunwari by 5lbs. So start sa 50 mag-end sa 90lbs. Ganun.

Question lang, kunwari, I'll do Bent-Row with 25lbs DB, okay lang ba na I'll do next Military Press muna with a 25lbs or I need to finish first yung Bent-Row until 45lbs? In short, ok lang ba alternate sila? hehe

bakit mo i-alternate?

[blakedaddy]

hmm.. guso ko ng body na kaya buhatin *** mas mabigat sakin.. gusto ko mag gym, working naman kaya?.. kasi mai nakita ako na video sa isang forum, home workout sya, for V -shape body, yup working sya pero *** shoulder ko lang ang napansin kong mai pagbabago, kasi kulang ako ng tools sa bahay, for now im 65kg kasi natigil ko na ng mahigit 1 month ang work out ko sa bahay kasi kulang ako sa gamit, my point is anu ba ang mas better *** home workout or sa gym?...

paki ayos po kasi medyo nalilito ako sa sinasabi mo..

pero to answer your question: neither and either..

bakit kamo??

the best place to train is where kaya mo maging consistent and kaya mo mag focus sa training mo.

[SlasherFreak]

kailangan ba stomach in and chest out palagi position ng katawan mo kapag nagbubuhat ka? sorry, noobs po pagdating sa workout.

[acerman]

bakit mo i-alternate?

Para save time. For example, nakatapos na ako ng Deadlift, babawasan ko na ulit ng weights yung barbell kasi I'll go with bent-rows na

[blakedaddy]

^ the program does not take more than 40 mins

[Prince Swagger]

Can't seem to find the thread re: Bill Starr's 5x5 to clarify some things regarding the said program.

Anyhoo, I've always thought that the user of this program should alternately use workout a and b just like 3x5 which goes something like this:

Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

I only got confused with respect to the number of reps done and order of exercises upon seeing this at eclipsegym.com:

WEEK 1
Format - Weights x reps x sets
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 60x5, 65x5
Squat: 80x5x5 (warmup 45x5)
Row: 90x5x5 (no warmup since rows follow squats) - again, we are practicing form here

Workout 2 (wednesday)
Deadlift: 140x5x5
Squat: 65x5x5
Military press: 55x5x4 (4 sets)
Pullups: Bodyweight x5x5
Workout 3 (friday)
Bench: 60x5x5
Squat: 45x5, 55x5, 65x5, 75x5, 95x5
Row: 95x5x5 (again no warmup) - here we just added 5lbs since we are practicing the form with rubber bumper plates. If your gym doesn't have these, you are already fighting an uphill battle as a newbie.


WEEK 2
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 60x5, 70x5
Squat: 90x5x5 (warmup 45x5)
Row: 100x5x5 (no warmup since rows follow squats) - again, we are practicing form here

Workout 2 (wednesday)
Deadlift: 150x5x5
Squat: 75x5x5
Military press: 60x5x4 (4 sets)
Pullups: Bodyweight x5x5

Workout 3 (friday)
Bench: 65x5x5
Squat: 45x5, 55x5, 65x5, 85x5, 105x5
Row: 105x5x5 (again no warmup)

WEEK 3
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 60x5, 75x5
Squat: 100x5x5 (warmup 65x5)
Row: 110x5x5 (no warmup since rows follow squats) - again, we are practicing form here

Workout 2 (wednesday)
Deadlift: 160x5x5
Squat: 80x5x5
Military press: 65x5x4 (4 sets)
Pullups: Bodyweight +5lbs x5x5

Workout 3 (friday)
Bench: 70x5x5
Squat: 45x5, 65x5, 75x5, 95x5, 115x5
Row: 115x5x5 (again no warmup)

[blakedaddy]

Can't seem to find the thread re: Bill Starr's 5x5 to clarify some things regarding the said program.

Anyhoo, I've always thought that the user of this program should alternately use workout a and b just like 3x5 which goes something like this:

Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

I only got confused with respect to the number of reps done and order of exercises upon seeing this at eclipsegym.com:

WEEK 1
Format - Weights x reps x sets
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 60x5, 65x5
Squat: 80x5x5 (warmup 45x5)
Row: 90x5x5 (no warmup since rows follow squats) - again, we are practicing form here

Workout 2 (wednesday)
Deadlift: 140x5x5
Squat: 65x5x5
Military press: 55x5x4 (4 sets)
Pullups: Bodyweight x5x5
Workout 3 (friday)
Bench: 60x5x5
Squat: 45x5, 55x5, 65x5, 75x5, 95x5
Row: 95x5x5 (again no warmup) - here we just added 5lbs since we are practicing the form with rubber bumper plates. If your gym doesn't have these, you are already fighting an uphill battle as a newbie.


WEEK 2
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 60x5, 70x5
Squat: 90x5x5 (warmup 45x5)
Row: 100x5x5 (no warmup since rows follow squats) - again, we are practicing form here

Workout 2 (wednesday)
Deadlift: 150x5x5
Squat: 75x5x5
Military press: 60x5x4 (4 sets)
Pullups: Bodyweight x5x5

Workout 3 (friday)
Bench: 65x5x5
Squat: 45x5, 55x5, 65x5, 85x5, 105x5
Row: 105x5x5 (again no warmup)

WEEK 3
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 60x5, 75x5
Squat: 100x5x5 (warmup 65x5)
Row: 110x5x5 (no warmup since rows follow squats) - again, we are practicing form here

Workout 2 (wednesday)
Deadlift: 160x5x5
Squat: 80x5x5
Military press: 65x5x4 (4 sets)
Pullups: Bodyweight +5lbs x5x5

Workout 3 (friday)
Bench: 70x5x5
Squat: 45x5, 65x5, 75x5, 95x5, 115x5
Row: 115x5x5 (again no warmup)

no you don't alter set a and b like SS.

what confuses you? you're always going to be doing 5 reps every set

[jcumali]

mga sirs,, can u look at my routine by the way i'm a beginner in Gold's Gym..
here's my workout routine:
T TH S

>squats(smith machine)3 sets, 10,8,6 reps
>lying leg curls 3 sets, 10,8,6 reps
>angled calf press 3 sets, 10,8,6 reps
>bent over row (smith machine) 3 sets, 10,8,6 reps
>upright rows(smith machine) 3 sets, 10,8,6 reps
>bench press (smith machine) 3 sets, 10,8,6 reps
>shoulder press (smith machine) 3 sets, 10,8,6 reps
>arm curls 3 sets, 10,8,6 reps
>tricep dips(machine) 3 sets, 10,8,6 reps
>angled reverse calf press 3 sets, 10,8,6 reps
>hip abductions(machine) 3 sets, 10,8,6 reps
>crunches 3 sets, 10,8,6 reps

are these routines suites for me.. i'm 5'6" in height and 130 lbs.

[blakedaddy]

^ you'll be better off following the routine from the link in the first page

[SlasherFreak]

kailangan ba stomach in and chest out palagi position ng katawan mo kapag nagbubuhat ka? sorry, noobs po pagdating sa workout.

BUMP!!!

[blakedaddy]

^ proper posture is a good thing regardless if you are lifting or not

[markobeer]

Can i cut with this program or should i bulk with it first? I'm 5'9 with 152lbs, around 14-16% BF

[blakedaddy]

Can i cut with this program or should i bulk with it first? I'm 5'9 with 152lbs, around 14-16% BF

Eat better, you can build muscle that way and keep fat gains to a minimum

[blakedaddy]

^ simple: wag ka lumamon... pero at 152 and 5'9, you need to build more muscle. If you are pudgy, that just means you just need to eat more sensibly.