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

[blakedaddy]

^the biggest mistake I see is people do too much chest work and they don't factor in recovery.

so, if you are doing 3-5 movements for chest 10-12 reps, 3-4 sets, then anything more is epic overkill

[SuperSoldier]

Sir blake, underweight/payatot ako at gusto ko mag-gain ng weight. Male, Age 27, 5'4". 52kg.

Di ko pa nae-experience mag-gym pero nagpu-push ups ako 3x a week.

Sa june 18 ko balak mag-gym. sa program na to sir blake, ilang percent ng bodyweight ko ang dapat ko buhatin sa workouts na to?

Workout A
3x5 Squat - ___% bodyweight
3x5 Bench Press - ___% bodyweight
1x5 Deadlift - ___% bodyweight

Workout B
3x5 Squat - ___% bodyweight
3x5 Standing military press - ___% bodyweight
3x5 Pendlay Rows - ___% bodyweight

Sa food ko naman, di na ko kumakain ng junk foods, dati mahilig ako dun e. =s ang di ko maiwasan, ice cream. >XD Ngayon ang nilalantakan ko na lang, wheat bread w/ peanut butter & sesame seeds, pili nuts, tofu, enervon HP, eggs, chickens. Sa fruits, before bedtime ako nag-eeat ng apples, pansin ko kasi madali ako makapupu dahil sa fiber nun. XD

Pag nag-start na ko mag-gym sir blake, ano pa pwede nyo ma-suggest sa food ko?

[blakedaddy]

Sir blake, underweight/payatot ako at gusto ko mag-gain ng weight. Male, Age 27, 5'4". 52kg.

Di ko pa nae-experience mag-gym pero nagpu-push ups ako 3x a week.

Sa june 18 ko balak mag-gym. sa program na to sir blake, ilang percent ng bodyweight ko ang dapat ko buhatin sa workouts na to?

Workout A
3x5 Squat - ___% bodyweight
3x5 Bench Press - ___% bodyweight
1x5 Deadlift - ___% bodyweight

Workout B
3x5 Squat - ___% bodyweight
3x5 Standing military press - ___% bodyweight
3x5 Pendlay Rows - ___% bodyweight

Sa food ko naman, di na ko kumakain ng junk foods, dati mahilig ako dun e. =s ang di ko maiwasan, ice cream. >XD Ngayon ang nilalantakan ko na lang, wheat bread w/ peanut butter & sesame seeds, pili nuts, tofu, enervon HP, eggs, chickens. Sa fruits, before bedtime ako nag-eeat ng apples, pansin ko kasi madali ako makapupu dahil sa fiber nun. XD

Pag nag-start na ko mag-gym sir blake, ano pa pwede nyo ma-suggest sa food ko?

1. I don't know
2. read the sticky threads

pag nagawa na pareho, get back to me

[luciusverus]

I haven't read the posted guide yet. I'm currently backreading this thread and came over this "remember, add 10 lbs for squats and deads every workout, 5 lbs for everything else"

quick question lang.. until when magdadagdag ng weight? kapag na-reach na yung maximum, yun na lang ang bubuhatin everyworkout?

[TheKillerChicken]

I haven't read the posted guide yet. I'm currently backreading this thread and came over this "remember, add 10 lbs for squats and deads every workout, 5 lbs for everything else"

You only add weight if you were able to complete all the 3x5 reps on your workout. If you missed reps, stay on the same weight until you get 3x5.

At a certain point, you have to use smaller increments, like 5lbs for squat/deadlift and 2.5lbs for everything else.

quick question lang.. until when magdadagdag ng weight? kapag na-reach na yung maximum, yun na lang ang bubuhatin everyworkout?

Keep adding weight as long as you are getting stronger. If you stall, deload 10% on that lift and work your way back up again. Stalling once in a while is part of the program. If you keep stalling at the same weight you make a bigger 20% deload. You can do this twice, after which you should look at a different program.

From another forum: "SS will leave average people with a 1.5-2xBW squat, a 1-1.5xBW bench and a 2-2.5xBW deadlift for reps of 5. This a a gross estimation, if you are athletic it could be higher." If you are not yet at this level, you can probably still use SS. If you are lifting more than that, you should probably be using a less aggressive loading program like Madcow 5x5 or 5/3/1.

I don't know why I'm explaining this to you because this is all detailed and explained in the link on the first page.

[luciusverus]

salamat po..pasensya na, nagenjoy pa ako sa pagbasa ng thread kasi.. i cant resist lang asking agad before reading the guide.

[raelito]

how long should it take me to flatten my chest? i have a gynecomastia, its improving as of the moment i can see that my man boobs is slowly vanishing but im just curious how long might it take for me to really flatten my chest and convert this man boobs to muscle?

also is there any chest exercise i can do daily or maybe often a week in order to really develop my chest fast?

Im happy with my basic program its giving me good results ijust really want this man boobs to flatten so badly
any advice would really be appreciated.

My chest program is
Barbell, dumbell bench press (inclined) 4 sets of 20 barbell at 7.5kg each side, dumbells at 10-15 kgs
then flies 10-15kg
all of this consecutively done both in incline and lying position, our gym instructor said this would really tone my chest and i can really feel it

im trying to increase the weight if i can maybe every week

my other programs are
i really dont know the exact name but it involves a machine wherein you look like pushing back and fort feeling your upper chest like its stretched. i have 2 programs there 2 different handling positions

lastly and recently added on my program is the Straight-Arm Pullover, i like this exercise because i can really feel the stretch on my chest.

Are there any of this exercises possible of being done on a daily basis?
I mean just light exercises, or maybe 2 or 3 times a week?

I hope you guys can give some opinions that might help me with this chest

[blakedaddy]

^ you're not lifting heavy enough
you need to check your eating habits.

to "tone" you must build strength and muscle.. "tone" is the ability of the muscles to unconsciously produce tension... tension is strength.

[raelito]

^ you're not lifting heavy enough
you need to check your eating habits.

to "tone" you must build strength and muscle.. "tone" is the ability of the muscles to unconsciously produce tension... tension is strength.

i started just last month so im still slowly trying to add up weight to the load that i lift in my programs, i think my eating habits is quiet ok with our company doctor assisting me in nutrients management my workout is really becoming effective.

how long sir would it take me to really fully flatten this chest? how man kgs for exercise can you recommend to me? every session or week im trying to add up 2.5 - 5 kg if i can next session ill be trying 10kgs for barbell and 15-20 kg for dumbell.

I really want this man boobs to flatten so badly.

[blakedaddy]

^ with all due respect to your trainer... 20 reps?? high reps do not burn fat ang objectives mo when you lift weights:

1. get strong
2. build muscle

paki pakita naman ano eating habits mo

binasa mo ba yung link sa first page?? andaming tanong mo dun masasagot

[raelito]

^ with all due respect to your trainer... 20 reps?? high reps do not burn fat ang objectives mo when you lift weights:

1. get strong
2. build muscle

paki pakita naman ano eating habits mo

binasa mo ba yung link sa first page?? andaming tanong mo dun masasagot

sabi po kasi if i can add up sa reps magaddup daw ako so kaya ko ng 20 kaya nag20 ako
triny ko sa mas mabigat siguro if heavier around 12 reps lang kaya ko.

thanks for the advice sir, will try to post my eating habits here later.

[tanjol]

try lowering it faster but under control and just focus on the stretch if you are using it for hypertrophy purposes

Thanks sir blake, If im not mistaken stretch is when i reach the top of my lift and slightly bend backwards?

[pecopeco_10]

Hi,

I just started going to the gym last monday, hmm i wanna do this every other morning. like 9am onwards

Question:
What can I eat before going to the gym? last time kasi i didn't eat anything and so i felt dizzy and quite nasusuka.

Thanks!

[TheKillerChicken]

Thanks sir blake, If im not mistaken stretch is when i reach the top of my lift and slightly bend backwards?

No.

If you're doing RDLs, the stretch is at the bottom position, when the bar is below your knees and you're pushing your butt back. You should feel the stretch in your glutes and hamstrings. The stretch disappears if you shorten the hamstrings or glutes by either bending your knees more than necessary or if you round your back a bit.

The stretch reflex (and lower ROM) of the RDL allows you to lift more weight than a regular DL. There is no stretch reflex in a DL.

[indie_pinoy]

hi guys, hingi naman ako ng program/routine/ or exercise for my girlfriend, usually kasi we jog every friday, but since tag-ulan na we are planning to enroll sa gym. ang balak lang namin is once a week for her. conditioning lang and medyo mabawasan lang ang cellulites nya, and baby fats. wala din sya kasi gaanong exercise para mabatak naman.

ano po suggestion nyo na routine for her? thanks.

[TheKillerChicken]

Once a week?

If she's not going to be serious about it and is only going once a week why even bother with a program?

Moreover, why even go to the gym?

[tanjol]

No.

If you're doing RDLs, the stretch is at the bottom position, when the bar is below your knees and you're pushing your butt back. You should feel the stretch in your glutes and hamstrings. The stretch disappears if you shorten the hamstrings or glutes by either bending your knees more than necessary or if you round your back a bit.

The stretch reflex (and lower ROM) of the RDL allows you to lift more weight than a regular DL. There is no stretch reflex in a DL.

Ahh Nice thanks for the info its always good to learn something new everyday

[SuperSoldier]

Nag-start ako yesterday mag-gym, pero di ako happy sa pinagawa sa kin.

Unang pinagawa sa kin, 15 mins bike, warm up daw pero napagod ako. Pangalawa, leg-press na 100x and leg-press na tig-50x kada paa. Pangatlo, yung nagdu-dumbell na ko, 100x pero nakaka-35x palang ako, bigla ako nahilo at parang masusuka.

Nag-rest na ko nun, di ko na kinaya.

Sabi nung owner ng gym, di pa ako pwede mag-squat/compound lifts, kasi bago pa lang ako, pero mas gusto ko yung konting reps lang na medyo mabigat kaya 3x5 program yung gusto ko, kaso di yun pinagawa sa kin. I want to build muscles, payat-payat ko kasi.

May gym po ba kayo na mare-refer sa kin na malapit sa taft ave-pedro gil?

[TheKillerChicken]

Unang pinagawa sa kin, 15 mins bike, warm up daw pero napagod ako. Pangalawa, leg-press na 100x and leg-press na tig-50x kada paa. Pangatlo, yung nagdu-dumbell na ko, 100x pero nakaka-35x palang ako, bigla ako nahilo at parang masusuka.

Nag-rest na ko nun, di ko na kinaya.

Delikado yung pinagawa sayo.

Beginner ka tapos ganun pinagawa? That kind of workout could cause rhabdomyolysis.

Sabi nung owner ng gym, di pa ako pwede mag-squat/compound lifts, kasi bago pa lang ako, pero mas gusto ko yung konting reps lang na medyo mabigat kaya 3x5 program yung gusto ko, kaso di yun pinagawa sa kin. I want to build muscles, payat-payat ko kasi.

May gym po ba kayo na mare-refer sa kin na malapit sa taft ave-pedro gil?

Eclipse Malate. Closer to Quirino than Pedro Gil.

[SuperSoldier]

Katakot naman yang rhabdomyolysis.

Di na ko bumalik dun sa gym na yun, mangangayayat lalo ako dun e.

Yung Eclipse gym, baka itry ko, nag-iipon pa ko pambayad e. Pinapapagawa din ba nila yung SS 3x5?