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

[jole]

you might want to read this:
http://forum.bodybuilding.com/showthread.php?t=998224

[jole]

UP! Please read and back thread

[LaGUNaMAN]

For Pendlay Rows, ok lang ba na hindi ibagsak ang barbells after ng "explosive pull upward"? Pwede ba na "controlled downward movement" ang pagbaba ng barbells?

Say GYM kasi na enrolled ako, dinidiscourage na ibagsak ang weights.

[blakedaddy]

^ controlled lowering

[AkiFoblesia]

Bro SS to diba? Bakit walang rows and press? Hows the progress sa weights? sa form?

how long exactly??

how much have you improved since you started?

jole, blakedaddy,

as of now, i do Set A and Set B alternately:

Set A
3x6 squat - 120 lbs, started at 80 lbs
3x6 bench press - 90 lbs, started at 70 lbs
2x6 Dead Lift - 120 lbs, started at 80 lbs

Set B
3x6 squat - 120 lbs, started at 80 lbs
3x6 power cleans - 50 lbs, started at 40 lbs
3x6 Standing military press - 50 lbs, started at 30 lbs

I am 5'6, 138 lbs, medium frame. Napako na ko sa 138 for several months. Maliit lang braso ko. Chest reacts fastest. Well, tummy gets fat faster. id like to decrease my tummy sana and improve my biceps.

ano pwede ko i-add.

btw, i do those execrices MWF. TTh nag cardio ako, 20 minutes sa stationary bike, 3km. then some sit ups.

Thanks!

[military_press]

^ bro, clean your diet dapat. para sure na muscles ma ggain mo and ma minimize *** fat gains.

bakit 3x6? dapat 3x5 lahat and *** deadlift 1x5

[pretenred1]

ganda po nung link

[blakedaddy]

jole, blakedaddy,

as of now, i do Set A and Set B alternately:

Set A
3x6 squat - 120 lbs, started at 80 lbs
3x6 bench press - 90 lbs, started at 70 lbs
2x6 Dead Lift - 120 lbs, started at 80 lbs

Set B
3x6 squat - 120 lbs, started at 80 lbs
3x6 power cleans - 50 lbs, started at 40 lbs
3x6 Standing military press - 50 lbs, started at 30 lbs

I am 5'6, 138 lbs, medium frame. Napako na ko sa 138 for several months. Maliit lang braso ko. Chest reacts fastest. Well, tummy gets fat faster. id like to decrease my tummy sana and improve my biceps.

ano pwede ko i-add.

btw, i do those execrices MWF. TTh nag cardio ako, 20 minutes sa stationary bike, 3km. then some sit ups.

Thanks!

You know you can do pullups to get your biceps bigger... and you need to clean your diet

[AkiFoblesia]

@military press,

started with 3x5. nung gumagaang na kasi, tatakot mag increase ng weight kaya pinalitan ko ng increase in reps. baka kasi may mag snap na buto. hehe. but anyways, i think ill go back to 3x5 and try more weight.


@ blakedaddy,

thanks for the suggestion. will add pullups.

[blakedaddy]

@military press,

started with 3x5. nung gumagaang na kasi, tatakot mag increase ng weight kaya pinalitan ko ng increase in reps. baka kasi may mag snap na buto. hehe. but anyways, i think ill go back to 3x5 and try more weight.

Those weights are not heavy enough to snap your bones... seriously...

[military_press]

ang protocol ng starting strength is to add weights every workout and keep the set/rep scheme the same. hindi dapt iniincrease yung reps or set..

sundin mo lang yung program and tama si blakedaddy

[brianpex]

jole, blakedaddy,

as of now, i do Set A and Set B alternately:

Set A
3x6 squat - 120 lbs, started at 80 lbs
3x6 bench press - 90 lbs, started at 70 lbs
2x6 Dead Lift - 120 lbs, started at 80 lbs

Set B
3x6 squat - 120 lbs, started at 80 lbs
3x6 power cleans - 50 lbs, started at 40 lbs
3x6 Standing military press - 50 lbs, started at 30 lbs

I am 5'6, 138 lbs, medium frame. Napako na ko sa 138 for several months. Maliit lang braso ko. Chest reacts fastest. Well, tummy gets fat faster. id like to decrease my tummy sana and improve my biceps.

I don't think you're doing the program correctly. In the first month alone you should be adding minimum 60lbs on your squat, 40lbs on deadlift, and probably 30lbs on your presses and bench. You should have put on 10-20lbs of body weight as well (I've gone from 135-147lbs at 5'4" in 4 weeks. Now I need new clothes.).

Here's a pic from Rippetoe's forum. Typical results:

[jole]

jole, blakedaddy,

as of now, i do Set A and Set B alternately:

Set A
3x6 squat - 120 lbs, started at 80 lbs
3x6 bench press - 90 lbs, started at 70 lbs
2x6 Dead Lift - 120 lbs, started at 80 lbs

Set B
3x6 squat - 120 lbs, started at 80 lbs
3x6 power cleans - 50 lbs, started at 40 lbs
3x6 Standing military press - 50 lbs, started at 30 lbs

I am 5'6, 138 lbs, medium frame. Napako na ko sa 138 for several months. Maliit lang braso ko. Chest reacts fastest. Well, tummy gets fat faster. id like to decrease my tummy sana and improve my biceps.

ano pwede ko i-add.

btw, i do those execrices MWF. TTh nag cardio ako, 20 minutes sa stationary bike, 3km. then some sit ups.

Thanks!

X2 on Military Press, BrianPex and Blake. Bro stick to SS and do it well, it has been used my many kaya follow it as it is.

you might also want to have a cleaner diet. bro as you eat more you'll gain more mass, you'll gain more strength, wag matakot

[AkiFoblesia]

added some weight on the squat. felt my lower back. medyo naramdaman ko din left knee ko. tama bang sumasakit lower back at left knee because of squat? or am i doing it wrong?

[blakedaddy]

added some weight on the squat. felt my lower back. medyo naramdaman ko din left knee ko. tama bang sumasakit lower back at left knee because of squat? or am i doing it wrong?

100% you're doing it wrong

[AkiFoblesia]

thanks blakedaddy. i guess i have to find someone to correct me in the gym.

[blakedaddy]

^ taga san ka ba kasi?? if you're near where i work or where I live, I'll gladly check your form

[green_grunge]

Hi all!

I've been working out for several months now but I have not seen much improvements at all.

I've noticed that my muscles are beginning to show but how come I'm losing weight?

3 months ago, I was at 145lbs, but now I'm only 134lbs.
Does it really work like that? And people I know have noticed that I'm losing weight as well.

Help pls.

I've also been reading some internet articles re using creatine to build strength and mass. Any insights on this?

Thanks heaps!

[blakedaddy]

3 months ago, I was at 145lbs, but now I'm only 134lbs.
Does it really work like that? And people I know have noticed that I'm losing weight as well.

are you eating less?? are you trying to put on size or focusing on leaning out?

[green_grunge]

Thanks for the quick reply.

I haven't been eating less nor have I been eating more.

I'm actually trying to gain size and look buffer. When I started a few months back, my goal was to gain 15lbs, but I guess it went the other way around. I guess I should eat and sleep more, huh?

But I'm not really sure if I'm doing something wrong. I work from mon-fri, and I work-out bout 2-3x/week, 1-hr every session.