warmup drills

[ultimatejourney]

^ i see nothing wrong with that.

[blakedaddy]

My trainer advised running for 10 minutes then lifting and stretching at the end.

did you ask why??

[LikeMinds]

kailangan pa ba ng cardio before workout?

pano kapag wala? i do 5 mins. jogging, push ups then basic stretching

tapos i drink 2 glass of water before workout

tapos i use my 20 lbs dumbells for chest, biceps and triceps workout
10 reps and 3 sets lahat...

chest- lying position
biceps- standing position alternate yung arms---tag 10 kada arm 3 sets
triceps- triceps extenstion, lifting dumbells from my back then upwards..---tag 10 kada arm 3 sets

i also do situps 16 straight 1 set then pushups 20 1 set.

nag gain nako ng 10 lbs. kaso payatot parin although, mejo may laman na.

sa bahay lang ako and every other day ko ginagawa.
sometimes i do squat with my dumbells kasi nakakaalis daw ng belly yun.

MY QUESTION is:


1 .anyone can advice para bumilis ang pag gain ng weight ko? mabigat na masyado ang 20lbs dumbell para sa katawan ko, di ko alam kung kakayanin ko pa ang masmabigat pa. i weigh 132 lbs and stand 5'8 so mukha parin akong underweight kasi ectomorph body type ko parang kay justn beiber, payatot type.

2.ano ba whey na dapat inumin para sa starters tulad ko? gusto ko sana mag upgrade protein intake... yung enervon hp affordable siya, but can you suggest other brands or whey?

3.ilang hours maghihintay bago ako maligo after workout?


sana may sumagot ng questions ko. thanks

[blakedaddy]

^ please go to the link that discusses how to gain weight.

I will always ask why do you need to do cardio before lifting?? di ba makukuha ang benefit nun by doing mobility drills??

[karmapulis]

Pwede bang may 30-minute interval between warm-up drills and lifting weights? I plan to do warm-up at home then travel 30 minutes to the gym.

[blakedaddy]

the problem lang is the travel is long so masasayang lang.

[dexterJR]

^ please go to the link that discusses how to gain weight.

I will always ask why do you need to do cardio before lifting?? di ba makukuha ang benefit nun by doing mobility drills??

i can't find this link...

[blakedaddy]

^ its in the stickies...

[pc03]

kailangan pa ba ng cardio before workout?

pano kapag wala? i do 5 mins. jogging, push ups then basic stretching

tapos i drink 2 glass of water before workout

tapos i use my 20 lbs dumbells for chest, biceps and triceps workout
10 reps and 3 sets lahat...

chest- lying position
biceps- standing position alternate yung arms---tag 10 kada arm 3 sets
triceps- triceps extenstion, lifting dumbells from my back then upwards..---tag 10 kada arm 3 sets

i also do situps 16 straight 1 set then pushups 20 1 set.

nag gain nako ng 10 lbs. kaso payatot parin although, mejo may laman na.

sa bahay lang ako and every other day ko ginagawa.
sometimes i do squat with my dumbells kasi nakakaalis daw ng belly yun.

MY QUESTION is:


1 .anyone can advice para bumilis ang pag gain ng weight ko? mabigat na masyado ang 20lbs dumbell para sa katawan ko, di ko alam kung kakayanin ko pa ang masmabigat pa. i weigh 132 lbs and stand 5'8 so mukha parin akong underweight kasi ectomorph body type ko parang kay justn beiber, payatot type.

2.ano ba whey na dapat inumin para sa starters tulad ko? gusto ko sana mag upgrade protein intake... yung enervon hp affordable siya, but can you suggest other brands or whey?

3.ilang hours maghihintay bago ako maligo after workout?


sana may sumagot ng questions ko. thanks

baligtad naman tayo ng problem ako naman gusto ko magbawas ng weight by running..lalo sa waist area.

[aeneas]

isn't this a great warm up drill? or will this drain my energy rather than having myself warmed up?

[blakedaddy]

^ how many pullups can you do?? remember you are warming up, not woring out at the moment

[aeneas]

^ how many pullups can you do?? remember you are warming up, not woring out at the moment

i normally do 3x5 of pull ups as warm up.

i actually already tried this combo as my warm up this morning:

was able to do 3x5 push-up, burpees, pull-up. felt so good; then i rest for 5mins before doing dead lift. though i feel that the pull-up part wasn't much of a pull-up because of the vertical jump that i have to do with the burpees.

btw -- i just started doing 5/3/1 program this week.

[MusclePharma]

hi guys, anyone tried the MAX-OT warm up?? pano ba yon? nabasa ko kasi pero hindi ko masyado maintindihan, tnx sa makaka-explain =)

[lulubelly]

Wanna loose 100 calories RIGHT NOW. Read this
http://www.facebook.com/photo.php?fb...type=1&theater

[AJ_Salvador]

ano bang part ng katawan ang gusto nyong i-work out ? iba iba sched ko for different parts kasi masyadong ma-pepressure yung mga muscles nyo.

[anima9]

^i always do full body workouts with kettlebells save for pull ups and push ups.

i prefer a more holistic approach rather than specific training.

and with warm-ups, i don't advice to do more than 10 minutes of running. i mean, just do your cardio the next day if you can. i don't really usually advice mixing cardio with weightlifting in one session. in one day, yeah, but one session of about 40 minutes? I don't think so. doing intense cardio will drain most of your energy in a short period of time, and it'll be the same energy you would've used to train your muscles and it'll be the same amount of time your muscles could've been stronger.

in my case, i usually DO mix it up in one session on a bi-weekly basis. but i leave my cardio (which is running 5-8 km) AFTER my usual routine of 40 minutes.

[Captain_Hero_]

Is stretching really necessary? before working out?
Kasi may times na tinatamad ako magstretch at may times na namamadali ako kaya direcho workout agad

After ng workout ko, di naman sumasakit yung body ko.,

Exception lang pagnagstop ako mag gym ng ilang weeks, kasi pag di ako nagym tapos pagbalik ko sa gym, sumasakit ang katawan ko

@blakedaddy ayos yung suggestions mo it is way better than stretching and cardio. For now nagstop ako magcardio kasi pumapayat ako masyado

[blakedaddy]

Stretching, no. Mobility work, yes

[anima9]

Is stretching really necessary? before working out?

What's important here is to make sure your body's all pumped up before you do anything that can cause injury. A bunch of jumping jacks and push-ups plus about 10 squats (no weights) usually does the trick for me.

[Meanie!!]

I just do some movements that make me feel 'pumped.' I just know when I' ready, yung nervous system mo alam mo buhay na. Minsan nga mental din yan.

It can be jumping, shadowboxing, wind sprints(not full power), etc.

Of course before those I do some mobility drills and minor warm-up and maybe foam roll if it's a lower body day.

It's like this for me:

warm up(i bike going to the gym, unless its raining)
some stretching, mobility drills similar to the links on first page + foam roller
jumps (and mental focusing...i dont know how to eplain)
Power clean / strength-speed lift
Deadlift 531
and so on