GYM EXPERT need your help here..

[blakedaddy]

should i consider my self as a beginner kahit almost 2yrs na akong nagbubuhat?

1. can you squat your bodyweight at least 5 times?
2. can you deadlift over 200?
3. do you have an idea what works well with you in terms of programs?
4. do you have an idea of basic nutrition and importance of macros?
5. can you write your own program without copying from a magazine or someone else?

if you answered no to at least 2 questions, you are a beginner

[bk1on1]

1. can you squat your bodyweight at least 5 times?
2. can you deadlift over 200?
3. do you have an idea what works well with you in terms of programs?
4. do you have an idea of basic nutrition and importance of macros?
5. can you write your own program without copying from a magazine or someone else?

if you answered no to at least 2 questions, you are a beginner

ohh i see. may mga standard pala.. iba pala talaga pag sa mga first class gym compare sa bakal gym

[speedsterdemon]

4-5 times ako laging nainom ng soya milk every week
i usually eat some chicken and dairy products

Soya milk? oh..oh.. you better read this article:

http://www.menshealth.com/nutrition/...gative-effects

gusto ko lang mrinig mga comments nyo about my body..

criticism is welcome pro sana wag nmn mxadong harmful

PLEASE RESPECT MY POST..

Although your chest and abs is passable, but your arms and legs still needs some working though. As others have suggested, read the beginner thread, you'll find the program there.

[MusclePharma]

there's tons of workout routines/exercises in the net, try to search and read alot, me i learned everything from the net, i only workout in "bakal gym" like what sir blake said, learn and execute proper form of compound exercises, that's your building blocks in gaining mass. some compound exercises are..

benchpress
overhead press/military press
barbell row
squat
deadlift

yung chest mo natural lang na mukhang may laman, pero hindi pa yan lean muscles, payat ka pa kaya lalabas cuts mo... =)

[bk1on1]

Soya milk? oh..oh.. you better read this article:

http://www.menshealth.com/nutrition/...gative-effects



Although your chest and abs is passable, but your arms and legs still needs some working though. As others have suggested, read the beginner thread, you'll find the program there.

sa tagal kong umiinom ng soya parang ok naman dami ko din kasi nakikitang umiinom nun. btw salamat sa paalala..

dun nga sir mejo hirap talaga ako magpalaki ng arms hindi ko alam kung bakit..

there's tons of workout routines/exercises in the net, try to search and read alot, me i learned everything from the net, i only workout in "bakal gym" like what sir blake said, learn and execute proper form of compound exercises, that's your building blocks in gaining mass. some compound exercises are..

benchpress
overhead press/military press
barbell row
squat
deadlift

yung chest mo natural lang na mukhang may laman, pero hindi pa yan lean muscles, payat ka pa kaya lalabas cuts mo... =)

yeah, that's why i'm here to learn a lot more from you guys..
i'll try that program next time

natural lang *** yun? kc nung nag start ako talagang payat ako i mean wala talagang laman sa chest ko..

kaya i always go heavy para lumabas talaga ang muscle ko..

[blakedaddy]

Soya milk? oh..oh.. you better read this article:

I know a lot of vegans who use soy as their primary protein source and they're perfectly healthy. As always, everything in moderation.

dun nga sir mejo hirap talaga ako magpalaki ng arms hindi ko alam kung bakit..

add 10 lbs of muscle to your body and you'll add up to an inch to your arms..

curiously, ilan na ba nabubuhat mo???

[bk1on1]

add 10 lbs of muscle to your body and you'll add up to an inch to your arms..

curiously, ilan na ba nabubuhat mo???

sa biceps 30-40lbs
triceps 40-50lbs
shoulder 80lbs (military press and shoulder press)

[Cloud_07]

there is no best split... why?? here's why

1. gaining mass starts and ends with how much you eat
2. even if you don't "split" but put emphasis on the basic compound movements, you will be able to add muscle mass.
3. even if you are using the "best" split but violate rule #1, you'll not get good results

I see. Thanks a lot!

[blakedaddy]

sa biceps 30-40lbs
triceps 40-50lbs
shoulder 80lbs (military press and shoulder press)

and I assume wala pa sa bodyweight ang bench mo?

[TheKillerChicken]

sa biceps 30-40lbs
triceps 40-50lbs
shoulder 80lbs (military press and shoulder press)

This explains so much.

[bk1on1]

and I assume wala pa sa bodyweight ang bench mo?

siguro sir.. ang current weight ko kasi is 63kg. and ang max weight ko sa bench press is 120-140lbs

[blakedaddy]

siguro sir.. ang current weight ko kasi is 63kg. and ang max weight ko sa bench press is 120-140lbs

yung bar touches the chest every rep?

[bk1on1]

yung bar touches the chest every rep?

almost sir pero pag dating ng mga 9-12 mejo hirap na need na spot para maibaba ng todo.. kelangan ba talaga ay naisasayad ang bar sa chest?

[blakedaddy]

almost sir pero pag dating ng mga 9-12 mejo hirap na need na spot para maibaba ng todo.. kelangan ba talaga ay naisasayad ang bar sa chest?

dapat sayad sa dibdib every rep and dapat walang spot.

[maAkusutipen]

Hello pwede sanang magtanong po dito. Opinion ng mga mas nakakaalam. Im trying to lose weight. I do not want/enjoy cardio so I just lift "heavy" na merong 45 seconds rest lang after each set. Bale ito po ginagawa ko 2x a week mostly. Minsan lang 3 kapag may oras

Assisted Pull-ups (yung tipong napatong yung ball ng isang feet ko sa isang upright bench) 8 reps X 4 sets
Barbell Squats 25kg X 2 olympic barbell 8 reps X 4 sets
DL 20kg X2 olympic barbell 8 reps (as much as possible) X 4 sets
Barbell Bench Press Flat 80 lbs total 6-8 reps X 4 sets
Barbell Shoulder Press Standing 40 lbs 8 reps X 4 sets
kapag may oras pa or wala pang around 45 mins: Barbell curls 40 lbs 8 reps X 4 sets

i've been doing that for around 3 weeks now. I plan to increase the weight by June

So may main questions are:
1) Any comment? I try to do combination para inde sayang sa gym
2) I have read that I should target a percentage of my body weight. Nagbabawas kasi ako ng timbang. Ano ba po dapat ang goal ko yung
current Body weight or yung target body weight.

So far po I have been losing 1lb-2lb a week since nagseryoso ako buhat. BTW around 33% body fat ko po and im at 200 lbs. As for calorie intake, I try to eat as much as 1800 kcals a day with more emphasis on calories from proteins. Sa research ko po bale caloric deficit na po yun. Since member rin ako ng gym I try to attend their spinning class 2 a week rin.

[blakedaddy]

Hello pwede sanang magtanong po dito. Opinion ng mga mas nakakaalam. Im trying to lose weight. I do not want/enjoy cardio so I just lift "heavy" na merong 45 seconds rest lang after each set. Bale ito po ginagawa ko 2x a week mostly. Minsan lang 3 kapag may oras

Assisted Pull-ups (yung tipong napatong yung ball ng isang feet ko sa isang upright bench) 8 reps X 4 sets
Barbell Squats 25kg X 2 olympic barbell 8 reps X 4 sets
DL 20kg X2 olympic barbell 8 reps (as much as possible) X 4 sets
Barbell Bench Press Flat 80 lbs total 6-8 reps X 4 sets
Barbell Shoulder Press Standing 40 lbs 8 reps X 4 sets
kapag may oras pa or wala pang around 45 mins: Barbell curls 40 lbs 8 reps X 4 sets

i've been doing that for around 3 weeks now. I plan to increase the weight by June

So may main questions are:
1) Any comment? I try to do combination para inde sayang sa gym
2) I have read that I should target a percentage of my body weight. Nagbabawas kasi ako ng timbang. Ano ba po dapat ang goal ko yung
current Body weight or yung target body weight.



So far po I have been losing 1lb-2lb a week since nagseryoso ako buhat. BTW around 33% body fat ko po and im at 200 lbs. As for calorie intake, I try to e
at as much as 1800 kcals a day with more emphasis on calories from proteins. Sa research ko po bale caloric deficit na po yun. Since member rin ako ng gym I try to attend their spinning class 2 a week rin.

a few things I would adjust:

1. lower reps but more total sets so you do more total work
2. you can progress by cutting rest periods
3. do pulldowns or rows in place of curls

[maAkusutipen]

^Ok thanks. appreciated!

[blakedaddy]

^ ff ka ba?

[maAkusutipen]

Yes sir. Sobrang lapit po kasi sa work ko. Eclipse sana pero wala kayo sa South d po ba? Plano ko naring invest sa homegym yung bare essentials lang po kasi magkakaroon narin ng extra space sa bahay.

[maAkusutipen]

Opinion lang po sir. i did not say na nagyoyo effect ako.. hahaha in 2 years time i lost and gained most of my weight 1 lost
2009 234 lbs 2010 summer 164 lbs then 2012 year start 210 lbs. Ngayon around 198 na ako. Mabagal pero I am determined to keep the weight off for good once I reach around 150-160lbs maybe by Dec 2012.

Pano uli ito maiiwasan. I know its my fault narin pero para sa mga ibang Pex's na may similar experience.