article by Jason Ferrugia on how to gain weight

[kumagpoko]

alright! how about rest period between sets and exercises? thanks master!

[blakedaddy]

^ start with 2-3 minutes rest in between sets... please read the article thoroughly again am sure a lot of questions you will have are answered there

[kumagpoko]

Thanks Sir Blake! by the way ok lang po ba gawin sa smith machine yung dead lift, squat, barbell rowing at military press? thanks ulit!

[blakedaddy]

^ hell no... if walang free weights sa gym mo, find a better gym

[kumagpoko]

ganun? kahit isa po dun walang pwede? bakit naman po? hirap pa naman mag squat pag sa barbell..d po ba pag beginner eh sa smith machine muna tapos sa barbell na pag advance? correct me if im wrong.

[tanjol]

whomever advised you with this is wrong. if you read more, even if dito *** sa forum na ito, youll find out that free weights are better that machines. In fact beginners should'nt even be near those machines. So if hirap ka mag squat sa barbell, lessen the weight na gamit mo, wag ka mahiya na magaan binubuhat mo, dont let your ego sacrifice your form

[kumagpoko]

okay mga master! i will follow your advice! thanks! good luck to me! haha

[hybridcomposite]

^ hell no... if walang free weights sa gym mo, find a better gym

Sir saan po ba kayo nagGgym?

Pwede pa PT sa inyo sir kahit once a week lang
Para ma correct lang *** posture ko pagnagSquat or Dead lift

[blakedaddy]

^i'm based in eclipse shaw.. Asa malate branch ako pag monday mornings... Taga saan ka?

[kumagpoko]

-from http://forum.bodybuilding.com
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

or

-from article
Workout A
3x5 Squat
3x5 Incline press
3x5 1 Arm Row

Workout B
3x5 Deadlift
3x5 Chin up
3x5 Military press

ano po mas prefer ninyo for novice like me?

[blakedaddy]

^ ganyan na ganyan din yung program sa "fi you are a beginner" link... read the link kasi

[kumagpoko]

Opo master dun ko nga po kinuha yung program na un. Bali pareho kasing novice yung target nung sa article at dun sa link, nabasa ko na din po pareho. so ano po ba sa dalawa pipiliin ko? salamat!

[blakedaddy]

^kahit ano dun... Don't make thingss complicated. The sooner you start, the better

[kumagpoko]

hehehe ok got it! Thank you master! excited na ko..haha

[kumagpoko]

nagstart na po ako kanina! grabe after ng unang set ko nung squat.. nahilo ako.mejo nandilim pa paningin ko!..tsaka bilis ng heartbeat ko! haha kinabahan ako! bat ganun kulang kaya sa warmup?

[blakedaddy]

^mahina pa stamina mo

[kumagpoko]

ah ganun po ba master..so normal lang yun pala..ok thanks!

[hybridcomposite]

^i'm based in eclipse shaw.. Asa malate branch ako pag monday mornings... Taga saan ka?

sa taguig ako sir
PM nyo sa akin yung rate sana may discount lol

[rising1genius]

Sir blake! I read the article, and takot ako magsquats kasi sobrang payat ng legs ko ewan ko kung bakit. Pero I have no other workout for my lower body and legs except running and 'yung machine na you have to seat down-release the locks-and push the weights horizontally upward with your feet. What do you suggest para maimprove yung lower body without squats muna? Kasi kahit yung bar na pang squats, kahit walang weights tingin ko di ko kaya... thanks!

[TheGame2303]

Sir blake! I read the article, and takot ako magsquats kasi sobrang payat ng legs ko ewan ko kung bakit. Pero I have no other workout for my lower body and legs except running and 'yung machine na you have to seat down-release the locks-and push the weights horizontally upward with your feet. What do you suggest para maimprove yung lower body without squats muna? Kasi kahit yung bar na pang squats, kahit walang weights tingin ko di ko kaya... thanks!

Not sir Blake, but lemme answer your question..

Try mo mag-squat tsong. Kung sinasabi mong payat yung legs mo that's precisely the reason you have to do squat. Natural lang na matakot or mahina ka pa mag-squat. Lahat naman dumadaan jan. Watch vids about basic squat. O kaya maghanap ka ng magtuturo sayo.

Also, kumain ka ng marami..


BTW this "yung machine na you have to seat down-release the locks-and push the weights horizontally upward with your feet, is simply called the Leg Press Machine..