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

[Longba12]

Ive been doing the beginner routing for about a month now. Anyhow all exercise is progressing consistently exept for my military press. Any advise? current lift

Squats - 115 5x5
bench - 110 5x5
row - 60 5x5
DL - 145 5x5
Military press - 85 (can go above this weigt)
pull ups - 90 5x5 Lat machine

I cant complete 5x5 in my military. do I need to deload as early as now?

any feedback will be appriciated. BTW i usually execute my military press by attention possition and lock everything not bending the knees to lift the weight.

Some of the trainer advise to use the knees para explosive daw some say its a strict exercise so kailangan lock *** body. Any tips?

Thanks!

[Longba12]

Also nung nagumpisa ko i think i have a weak pulling muscle. The row that im doing is cable row can i exchange it with barbell rows...?

[blakedaddy]

^ let me see your military press form next time. a few adjustments may be all you need.

if you wanna do barbell rows now, then yes I think you're ready

[0110|1001]

What does 5x5 means? like "bench 110 5 x5"? is it 110lb of weight doing 5 repetitions in 5 sets?

I still new to this.

[Longba12]

^
Tumpak
110 Lbs 5 repitition of 5 sets....

[Meanie!!]

Guys, any of you actually use Hook grip?

[TheKillerChicken]

Guys, any of you actually use Hook grip?

Only on power cleans and snatch grip deadlift.

[madcow2012]

Guys, any of you actually use Hook grip?

Deadlift only. There are three types of hook grip:

One finger -



Two fingers -



Regular -



I use the one finger as it gives me a tighter grip.

[aeneas]

can somebody tell me again why is it advised to dead lift once a week only?

if i deadlift 3x/week without doing rows .. what will happen?

[blakedaddy]

^ if you are deadlifting heavy and often, you'll burn out quickly

[SlasherFreak]

nabasa ko lang sa 1 thread dito before pero hindi ko na maalala. ano po ibig sabihin nito?

you can do cardio with after burn effect! burning calories after you exercise! ?


medyo natagalan ako bago nakapag gym ulit kaya start from the scratch ulit. what will provide a better warmup as a workout? Treadmill or Stationary Bike?

[tanjol]

There are lots of good warmup drill stickied in the main forum.. if youve read some topics weve always said that there no need to do cardio before lifting weights as it will hinder in you strenght gains

[blakedaddy]

nabasa ko lang sa 1 thread dito before pero hindi ko na maalala. ano po ibig sabihin nito?

you can do cardio with after burn effect! burning calories after you exercise! ?

If you train properly, you can keep your metabolism high kahit hours ago ka pa nag exercise... The best way to do this is to build muscle

medyo natagalan ako bago nakapag gym ulit kaya start from the scratch ulit. what will provide a better warmup as a workout? Treadmill or Stationary Bike?

neither. they just make you sweat pero hindi nya na warmup properly yung katawan mo.. please refer to the "warmup drills" thread

[TheKillerChicken]

medyo natagalan ako bago nakapag gym ulit kaya start from the scratch ulit. what will provide a better warmup as a workout? Treadmill or Stationary Bike?

Doesn't matter much. IMO you're better off foam rolling and then doing mobility drills (agile 8, basic yoga, etc.).

(I should follow my own advice. I skip the foam rolling and just do mobs. I do around 5 sets warmup for each big lift though.)

[aeneas]

need some expert opinions here.

been working out really really hard for the past couple of months now and i can see improvements both in the numbers and in my body: my arms grew by 1inches already!

anyway, i want to keep growing and keep getting stronger. i can now bench by BW 1x3reps, i can now squat almost 1.5xBW and deadlift 225lbs

my weight is currently 143lbs.

i monitor my calories in & out, during workout i burn around 600-800 calories depending on how short my breaks in between sets. i record higher calories burned whenever i perform ab exercises after the major lifts.

anyway, as per my calorie intake, i'm averaging 1,600 calories a day. i'm actually trying to avoid all sources of plain carbs -- so no white rice, no white bread and so on. everything is whole grain for me in terms of carbs. also, in terms of food, majority of the week i eat either steamed, baked or broiled foods. i don't fry or add oil to the food i eat. and i always consume at least 4 medium heads of broccoli a week for my vegetable intake (for fiber). i mostly eat chicken, tuna, salmon and beef.

i tried anabolic diet but i failed after a month. it's hard to stick to it, not to mention expensive.

given that, i can still see that i'm progressing even for at least 2.5lbs/week.

but i want to continue getting stronger and getting bigger without getting all those extra fats. now my question is, given my calories in & out; i need to eat more right? but how? any advise on how to eat more clean food and put up more calories in?

[TheKillerChicken]

but i want to continue getting stronger and getting bigger without getting all those extra fats. now my question is, given my calories in & out; i need to eat more right? but how? any advise on how to eat more clean food and put up more calories in?

Sounds like you're already doing everything right. It wouldn't hurt to add some whey protein post-workout.

[speedsterdemon]

I usually up my calories on work out days (3,000 and up) and diet (1,200-1,300 calories) or fast on non-work out days. I make sure one of my work out days falls on a Sunday which is my cheat day.

[gian_seth26]

hi to all, i just need some suggestions to my diet and work out plan to reach my goals hopefully in 3 to 4 months time.
height is 5'9.5, weight is 178# at about 17% BF... i would like sana to lower my weight to about 160-170# with 8-12% BF w/o losing the muscle mass plus showing the cuts/definition (i'm also trying to get a Vshaped body so im concentrating on my shoulder and back more).. right now is i'm not sure if i'm doing the right exercise programs plus the meal plan accompanying it...

here's my usual meal plan on work out and even non-workout days...
Morning (5-6 white eggs with yogurt or alternate with bowl of whole grain oat meal in soya milk/non fat milk)
Snack in between breakfast and lunch (protein bar 10 grams about 130 cal)
Lunch (1 chicken breast + banana + half bowl veg salad with cottage cheese
Snack in between Lunch and dinner (1 apple)
Dinner (1 corn + ! chicken breast + 1/4 cup V8 veggie juice)
2 hours later I take whey 40 g protein (180cal) with 1/2 cup soya milk and 3 strawberries, blended) this is my before work out energy booster...
then after working out I take whey again 20 g protein with 1/4 cup soya milk then if i feel hungry I take like 1 spoon to 2 spoons of peanuts before sleeping...
This is basically my diet every day except on weekends that I sometimes cheat but I make my work out longer and more intensive on those days I cheated.

for my work- out... i usually work out 5-6 times a week for 1-1/2 hours usually low to medium resistance with higher reps for weight training then 10-15 mins moderate to high intensity cardio
ex. for this week,
Mon (alternating shoulders and bicep exercises 3 sets of 10-15 reps low to moderate resistance for 45 mins) rest break per set is 20 seconds; cardio using treadmill 10-15 mins (moderate intensity)
Tues (following p90x plyometric ex for an hour)
Wed (alternating back and triceps exercises 3 sets of 10-15 reps low to moderate resistance for 45 mins) rest break per set is 20 seconds; cardio using elliptical 10-15 mins (moderate intensity)
Thurs (core synergistic ex for 30 mins at home; taebo 15 mins)
Fri (alternating chest and biceps 3 sets of 10-15 reps low to moderate resistance for 45 mins) rest break per set is 20 seconds; cardio using bike 10-15 mins (moderate intensity)
Sat (rest break) no whey protein intake
Sun (alternating shoulder and leg exercises 3 sets of 10-15 reps low to moderate resistance for 45 mins) rest break per set is 20 seconds; cardio using running an obstacle 10-15 mins (moderate to max intensity)

sometimes i change the cardio routines and do swimming or climb up and down stairs...

any suggestions, comments, recommendations or additional inputs will be greatly appreciated..thanks..

[aeneas]

I usually up my calories on work out days (3,000 and up) and diet (1,200-1,300 calories) or fast on non-work out days. I make sure one of my work out days falls on a Sunday which is my cheat day.

how do you up your calories for up to 3,000 KCal on workout days? i find it hugely difficult to even reach 2,000 KCal as my intake.

are the source of your 3,000KCal diet clean? I mean no oils, no plain carbs and all? or you just eat whatever you can eat?

[blakedaddy]

hi to all, i just need some suggestions to my diet and work out plan to reach my goals hopefully in 3 to 4 months time.
height is 5'9.5, weight is 178# at about 17% BF... i would like sana to lower my weight to about 160-170# with 8-12% BF w/o losing the muscle mass plus showing the cuts/definition (i'm also trying to get a Vshaped body so im concentrating on my shoulder and back more).. right now is i'm not sure if i'm doing the right exercise programs plus the meal plan accompanying it...

here's my usual meal plan on work out and even non-workout days...
Morning (5-6 white eggs with yogurt or alternate with bowl of whole grain oat meal in soya milk/non fat milk)
Snack in between breakfast and lunch (protein bar 10 grams about 130 cal)
Lunch (1 chicken breast + banana + half bowl veg salad with cottage cheese
Snack in between Lunch and dinner (1 apple)
Dinner (1 corn + ! chicken breast + 1/4 cup V8 veggie juice)
2 hours later I take whey 40 g protein (180cal) with 1/2 cup soya milk and 3 strawberries, blended) this is my before work out energy booster...
then after working out I take whey again 20 g protein with 1/4 cup soya milk then if i feel hungry I take like 1 spoon to 2 spoons of peanuts before sleeping...
This is basically my diet every day except on weekends that I sometimes cheat but I make my work out longer and more intensive on those days I cheated.

for my work- out... i usually work out 5-6 times a week for 1-1/2 hours usually low to medium resistance with higher reps for weight training then 10-15 mins moderate to high intensity cardio
ex. for this week,
Mon (alternating shoulders and bicep exercises 3 sets of 10-15 reps low to moderate resistance for 45 mins) rest break per set is 20 seconds; cardio using treadmill 10-15 mins (moderate intensity)
Tues (following p90x plyometric ex for an hour)
Wed (alternating back and triceps exercises 3 sets of 10-15 reps low to moderate resistance for 45 mins) rest break per set is 20 seconds; cardio using elliptical 10-15 mins (moderate intensity)
Thurs (core synergistic ex for 30 mins at home; taebo 15 mins)
Fri (alternating chest and biceps 3 sets of 10-15 reps low to moderate resistance for 45 mins) rest break per set is 20 seconds; cardio using bike 10-15 mins (moderate intensity)
Sat (rest break) no whey protein intake
Sun (alternating shoulder and leg exercises 3 sets of 10-15 reps low to moderate resistance for 45 mins) rest break per set is 20 seconds; cardio using running an obstacle 10-15 mins (moderate to max intensity)

sometimes i change the cardio routines and do swimming or climb up and down stairs...

any suggestions, comments, recommendations or additional inputs will be greatly appreciated..thanks..

too much cardio and not enough heavy lifting