Article on how to gain weight - Page 19 | Body and Fitness | PinoyExchange

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  1. #361
    Quote Originally Posted by thezealot View Post
    Will keep these in mind. Thank you!
    Great suggestions. Will have them in my mind, too.

  2. #362

    carlzbad

    hello sir, medyo skinny po yung legs q pano po palakihin ito. tsaka needed po ba na may e take ako na supplements in doing my exercises?

  3. #363
    Quote Originally Posted by carlzbad View Post
    hello sir, medyo skinny po yung legs q pano po palakihin ito. tsaka needed po ba na may e take ako na supplements in doing my exercises?

    Binasa mo na ba yung article?

  4. Aug 10, 2017


  5. 3 weeks ago

  6. #364
    Jay Ferruggia is the man! I followed the exact same program in this article when I started, well, I do DB incline instead of BB because the incline on the bench is too high at my gym and also I started with Lat pulldowns instead of chinups, but it got me stronger. I'm 30 now and my body can no longer recover quick from 3 full body workouts a week but I would really recommend this program for beginners along with SS.

  7. #365
    the more apporpriate thread is closed. so i hope okay alng na dito


    i just have a question. i have been squatting, deadlifting, benching for almost a decade by now

    siguro 80% yung conventional olympic bar with racks lagi, 20% (or less) lang variations using maybe DBs or KBs. but mostly i always tend to go back basics.

    ang tanong ko, does it ever grow old? i mean masanay na katawan ko that i plateau and stay on this weight forever. plan ko kasi mag palaki konte

  8. #366
    Quote Originally Posted by sigh_hwatalyf View Post
    the more apporpriate thread is closed. so i hope okay alng na dito


    i just have a question. i have been squatting, deadlifting, benching for almost a decade by now

    siguro 80% yung conventional olympic bar with racks lagi, 20% (or less) lang variations using maybe DBs or KBs. but mostly i always tend to go back basics.

    ang tanong ko, does it ever grow old? i mean masanay na katawan ko that i plateau and stay on this weight forever. plan ko kasi mag palaki konte
    In all fields, the basics never grow old

  9. #367

    Lightbulb Newbie

    Hi! Thanks for sharing this! I've been hitting the gym for about 2 months now. Isolation ang pinapagawa sa akin, good thing I discovered this thread. 5'6.5 tall ako and weighs 52kg/115lb

    Hoping to see progress in 6-8 weeks Seryosohin ko to sirs. My stats below for future reference. Tried the exercises yesterday, so far eto pa lang maximum weights na kaya ko.

    1. Overhead/military - 20lbs (10 each)
    2. Squat - 20-30 lbs (Olympic bar ata gamit kasi ang taba, kapal at bigat niya)
    3. Deadlift - 40lbs (using the Olympic? bar too)
    4. Incline press - 20 lbs (10 each)

    Questions po

    1. Incline press - barbell (long bar w plates?) or dumbbell (short) ba ang gamit?
    2. Arm row - confirm ko po if eto yun? https://www.youtube.com/watch?v=KR8onsa5jFQ

    Thank you.

  10. #368
    Quote Originally Posted by blue_eagle2018 View Post
    Hi! Thanks for sharing this! I've been hitting the gym for about 2 months now. Isolation ang pinapagawa sa akin, good thing I discovered this thread. 5'6.5 tall ako and weighs 52kg/115lb

    Hoping to see progress in 6-8 weeks Seryosohin ko to sirs. My stats below for future reference. Tried the exercises yesterday, so far eto pa lang maximum weights na kaya ko.

    1. Overhead/military - 20lbs (10 each)
    2. Squat - 20-30 lbs (Olympic bar ata gamit kasi ang taba, kapal at bigat niya)
    3. Deadlift - 40lbs (using the Olympic? bar too)
    4. Incline press - 20 lbs (10 each)

    Questions po

    1. Incline press - barbell (long bar w plates?) or dumbbell (short) ba ang gamit?
    2. Arm row - confirm ko po if eto yun? https://www.youtube.com/watch?v=KR8onsa5jFQ

    Thank you.

    use the olympic bar on all lifts if you can

    the one arm row vid you shared is decent enough

  11. #369
    Thanks blakedaddy.

    Btw, mejo hirap ako buhatin yung katawan ko sa chinups. Is there an alternative? Pwede kaya na arm row na lang ulit since back workout din?

    Re: food naman, aside from eating protein and carbs, OK lang ba if I drink whey protein choc drink? Available kasi dito sa bahay e.

  12. #370
    Quote Originally Posted by csr_s79 View Post
    Thanks blakedaddy.

    Btw, mejo hirap ako buhatin yung katawan ko sa chinups. Is there an alternative? Pwede kaya na arm row na lang ulit since back workout din?

    Re: food naman, aside from eating protein and carbs, OK lang ba if I drink whey protein choc drink? Available kasi dito sa bahay e.
    Nakaka chinups ka ba or hindi?

    Aralin mo how to measure portions or count calories/macros

  13. #371
    Hindi ako ako maka chinup. Hirap talaga ako iangat yung sarili siguro dahil mejo weak yung biceps/arm ko sa pagbuhat. Pwede kayang mag-arm row ulit yung alternative ko for chinup?

  14. #372
    Quote Originally Posted by csr_s79 View Post
    Hindi ako ako maka chinup. Hirap talaga ako iangat yung sarili siguro dahil mejo weak yung biceps/arm ko sa pagbuhat. Pwede kayang mag-arm row ulit yung alternative ko for chinup?
    Though gusto ko ang db row, mas ok barbell row saken

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