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

[teehee18]

i have a question.. is it abnormal because my bench press and military press is so weak.. because there is a huge gap between my bench press and squats/deadlifts.. here's my program.

bench press 75x5x5
squats 140x5x5
deadlifts 150x5x5
military press 55x5x5

i guess im not really good at pressing movements.. can someone tell me what to do? tnx..

i have the same problem as you. my stats are:
Squat 150
DL 150
BP 85
MP 60

i'm 5'5" 117 lbs

[sky04]

Hi sir blake and to all concerned members hir

I'm an endomorph and i'm trying to loose weight po sana, i'm currently enrolled in po sa isang gym south of metro manila.

Started going to gym*
march 2012 with weight of *89kg and body fat of *32%
*now aug 2012 current weight is 84.5kg body fat of *29%

ngayn po parang nababagalan po ako sa weight loss ko, well i still admit my diet is the culprit pero 2x a day na lang po ako kumakain then in moderation namn po usually one rice lang every meal, pero ocassionally i do eat red meat and fast food pa din pero not that frequent as before.

Program ko po sa gym
Treadmill 30 minutes before and 30 minutes after, then weight lifts pero d pa po ako nag dumbells or barbells po.

Ano po kaya suggested program nyo sakin to loose weight pa po? Tnx po.

[military_press]

Hi sir blake and to all concerned members hir

I'm an endomorph and i'm trying to loose weight po sana, i'm currently enrolled in po sa isang gym south of metro manila.

Started going to gym*
march 2012 with weight of *89kg and body fat of *32%
*now aug 2012 current weight is 84.5kg body fat of *29%

ngayn po parang nababagalan po ako sa weight loss ko, well i still admit my diet is the culprit pero 2x a day na lang po ako kumakain then in moderation namn po usually one rice lang every meal, pero ocassionally i do eat red meat and fast food pa din pero not that frequent as before.

Program ko po sa gym
Treadmill 30 minutes before and 30 minutes after, then weight lifts pero d pa po ako nag dumbells or barbells po.

Ano po kaya suggested program nyo sakin to loose weight pa po? Tnx po.

1. clean up your diet. eat 4-5 small frequent meal
2. build muscles. focus on weight lifting
3. dont do cardio. do sprints, explosive jumps, conditioning drill, play a sport instead

[blakedaddy]

A few things:

Your squats and deads SHOULD ALWAYS be 100 lbs or more than your bench and military press

You cannot out train bad eating habits. Doing more cardio and not focusing on lifting will just turn you into a smaller version of yourself and not the leaner version you wish for

[aeneas]

Quick question.

Last Monday was my MilitaryPress workout for my 5/3/1 at week#9

Since i'm betting that i wont be able to hit the gym this week; come Monday, should i start week #9 again and do the Military Press again instead of jumping to my day2 of week9?

[blakedaddy]

^ in Singlish "can be lah"

[rasshell]

hi,
I'm 30yrs old, single and I am working as a Virtual Assistant.
always nakaupo infront of my laptop. 6am na ako natutulog because of my work.
then magigising ako ng 11 or 12 ng afternoon. then syempre maliligo, kakain, gagawa sa bahay. then 5pm or 6pm mag start ulit sa work.

pansin ko kasi from the start na nag homebased na work ko.
tumataba nako. from 27 waist line, naging 30 na.
some of my clothes, hindi na kasya sakin.
ganun din problem ng ate ko. kasi homebased din work nya.

may i ask some suggestions.
what kind of exercise should we do para pumayat
or lumiit yung tyan tsaka braso?
does eating oatmeal everyday will help us lose weight?

[blakedaddy]

^ simple, just start by doing more activity.. taga san ka ba? perhaps start by joining a gym?

eating oatmeal is not enough to lose weight

[deyv]

Hi!

I've been thinking of working out pero baka maging bulky ako. I'm 5'3'' short and weigh 116lbs. Gusto ko lang sana toned lang at firm yong muscles ko.

[blakedaddy]

^ that is one of the biggest myths out there. strength is more of a neurological/skill aspect and it doesn't necessarily mean that lifting heavy weights will make you bulky..

ano ba ang "tone" and "firm" sa iyo to begin with??

[hethler]

Hello, I'm new sa thread

I go to the gym regularly (5 days x week) for several years now, maintaining my weight and already lose some baby fats specifically sa tiyan. Wala akong special program, contrary dun sa na-backread ko.

But my routine are combinations of:

Day 1: RPM or Cardio + Muscles
Day 2: RPM + Chest
Day 3: RPM + Abs
Day 4: RPM + Muscles
Day 5: RPM + Chest & Abs

I also watch what I eat, though meron din akong "cheat day" normally weekends. So far, I'm happy with the results of my routine, but I want pa to build muscles

I don't take any kind of supplements, just Vitamin C and a lot of water

[military_press]

Hello, I'm new sa thread

I go to the gym regularly (5 days x week) for several years now, maintaining my weight and already lose some baby fats specifically sa tiyan. Wala akong special program, contrary dun sa na-backread ko.

But my routine are combinations of:

Day 1: RPM or Cardio + Muscles
Day 2: RPM + Chest
Day 3: RPM + Abs
Day 4: RPM + Muscles
Day 5: RPM + Chest & Abs

I also watch what I eat, though meron din akong "cheat day" normally weekends. So far, I'm happy with the results of my routine, but I want pa to build muscles

I don't take any kind of supplements, just Vitamin C and a lot of water

ano height, weight and bodyfat % mo?

san ganyang routine hindi yan optimal to improve your body composition, not optimal for building muscle. and your not building muscle overall puro chest and abs lang. kung ayaw maging smaller version ng sarili mo, drop the cardio and build muscle all over your body. big tip: train your legs, do squat and deadlift

[hethler]

ano height, weight and bodyfat % mo?

san ganyang routine hindi yan optimal to improve your body composition, not optimal for building muscle. and your not building muscle overall puro chest and abs lang. kung ayaw maging smaller version ng sarili mo, drop the cardio and build muscle all over your body. big tip: train your legs, do squat and deadlift

Height: 5'6"
Weight: 65 kilos
Body fat, I have to check again

I do squat and dead lift din naman, hindi nga lang regular and most of the times 3-5 reps lang.

Sige, sige, baka nga, what else do you suggest?

[military_press]

waistline?

sa weight mo na yan, kulang ka lang sa muscle. doing RPM/cadio will do more harm than good to improve your body composition.

gawin mo regular ang squat and deadlift.

[hethler]

waistline?

sa weight mo na yan, kulang ka lang sa muscle. doing RPM/cadio will do more harm than good to improve your body composition.

gawin mo regular ang squat and deadlift.

Ah sige, gagawin ko yan though slowly lang, ayoko din biglain.

May waistline is 29-30

Sorry to bring this but normally, when friends see me, they would say, "wow sexy!" I dont know if it's a compliment kasi mas gusto kong sabihan ng macho hindi sexy

[military_press]

^ anong type ng body goal mo?

[hethler]

^ anong type ng body goal mo?

Sorry, what do you mean by that

[military_press]

what type of physique you wish to achieve?

[hethler]

Lean and thin look lang but my konting muscles. I don't intend to join body building competition

[military_press]

Lean and thin look lang but my konting muscles. I don't intend to join body building competition

try this program http://www.t-nation.com/free_online_...raining_matrix