not to gang up aginst you sir, pero tama naman yung mga sinasabi nila nanghihinayang kami kasi 2 yrs is 2 yrs, di naman sa sayang pero you could have more gains.
Even on cutting phase you can lift as heavy as you can. Poundage will be lost but minimal due to your minimum caloric intake.
"kahit mali form nila" Ito opinyon ko dyan.. if you're forcing yourself to lift heavy more than you can chew then injury prone yan... may mga kilala ako pinipilit magbuhat kahit di nila kaya in the long run nagkakaron ng injury and I don't want that to happen to me.. I have my own shares of injury as well..
That's why you have to train your form from the [size=large]START[/size] from 0 to your heaviest.. Para [size=large]PASSIVE[/size] na yung form sa katawan mo kahit anong amnesia mo memorize na yan ng katawan mo.. Hindi yan skills o on and off, automatic na sa katawan mo yan.
( yan ah biggie letters na yan para magets nating lahat )
You lift, if it fails then stop, seek help to re-rack. Nasa gym ka marami pwedeng tumulong sayo, not unless iba ugali mo pag nasa gym ka.
As you can see, we're on a internet forum, so basically nagreresearch na lahat ng tao dito kasi nga internet to. So you share your journal and progress, then people will tend to make a comment and shed some insights with regards to your goal. No pun intended bro just purely knowledge sharing, I bet mostly experienced bb'ers or lifters here knows exactly what you've been through and as long as they can shed and give you what do's and donts.
Ako personally, bago ako jumoin dito is 2 months ahead na ako nagstart. I do my own research , SL5x5, IF eat stop eat and leangains method. Walang nagtuturo nyan sa bakal gym, walang may alam dun ng caloric cycle, walang may alam dun ng carb cycling.. Dahil madami dun hosto at marunong pa kay Zeus.
I post here to increase my knowledge, meaning i have to accept some critics and understand what I can redo with my own program and nutrition side here.
Honestly, bago tumaas kilay ko sa mga post nila, binasa ko mga journal ng iba at dun ko nalaman na ganun lang sila magbatuhan ng opinion dahil nga lalake sa lalake eh, di na kelangan mag bolahan not unless fan boy na tulad ni sikant brahh gainnnzzzzz!! So, i take everything what they said, but still it all boils down to me. Whether I accept the new info or make myself an "ASKHOLE" person.
My thoughts lang pre. TPC rin ako, aminin mo yung original thread at early pages dun daming gulo nangyari dba?
@jettie
I know what you mean man..
I know what happened about the TPC thread before.. I don't even post in TPC thread much.. minsan minsan lang...
Pre if you have been reading my post you know na wala akong sinalungat na opinyon nyo.. Hindi ko sinabi na mali kayo at wala akong sinasabing hindi dapat ganun.. I'm just also sharing what I know? masama ba yun? and in fact sa journal ko lang i-shinare?
Wala akong sinasabi na masama pagnagcritic kayo sakin.. Pagtinanong nyo ko about my belief sinasagot ko lang, Nakikinig ako sa sinasabi nyo pero hindi ibig sabihin lahat ng sasabihin nyo iaabsorb ko..
Ang hindi ko lang maintindihan bakit kapag sinabi ko yung side ko or yung sources ko ay may factor na agad ng pagdiscredit sa mga yun just because you know somebody in the industry?
Alam kong mahina ako magbench 100lbs lang siguro minsan na 120lbs for 6 reps at least honest ako and I'm not making things up..
Bago ako magcut dati naaccept ko na muscle loss ang kasama nun... at hindi ko itinatanggi yun...
Ang sinasabi ko lang why don't you let me finish my goal first? before I move on the next thing? Because you will not know it unless you experience it yourself.. I may not have the best body right now but believe me I take everything in to considerations, it may seem like I may not agree to some of your approach because of my own research but at least I don't bash your own opinion about certain things...
TO SUM UP:
I know about lifting heavy... and honestly there are times where I lift 6-8 reps sometimes 8-12 depending on what I feel that day... 15 reps ginagawa ko yan normally if I'm warming up.. and opinyon ko lang naman na maganda madevelop din ang form habang nagiimprove sa strength to avoid injury...
Kaya po ako nagcut kasi madali lumaki sakin ang manboobs at sa side ng kilikili ko na fats.. gusto ko lang mawala muna sana yun before I bulk... I know I will gain fat again if I bulk but I will bulk gradually yun ang plan ko..
I just feel bad because, this journal is making me like an ASS right now where in fact I feel that I'm being misinterpreted...
Siguro best way is that I'm just gonna finish first what I have started and then move on to the next goal...
ok hintayin na lng naten at katawan nya yan, tyo nagbibipay nag advise lang,nasa kanya kung susundin nya yun, respetuhin naten yun.. May question ako, nakkapag chin up ka ba? Proper form?
May question ako, nakkapag chin up ka ba? Proper form?
good point
ang alam ko, arms fully extended dapat ang start ng each rep. marami akong nakikitang "half" reps ang ginagawa sa chin up
@ LiquidVamp
ito lang kasi ang bottom line dyan
whether cutting (fat loss) or bulking (muscle gain), heavy weights dapat ang buhatin
Tyler Durden physique ba ang habol mo kaya gusto mo pure cutting approach muna ?
(Left: Martin Berkhan's client, Right: Brad Pitt as Tyler Durden in Fight Club)
Base sa lifting stats mo ngayon, kahit mapabagsak mo ng 9% ang body fat mo, di ka magkakaroon ng ganyang physique
Kung gusto mo ng ganyang physique, lift HEAVY on these exercises
Bench Press
Squat
Dead Lift
Chin Up
Barbell Row / Pendlay Row
For weight progression, try increasing the weight you lift by 2.5 lbs every week. I think you'll have to buy your own 1.25-lb plates because in most gyms, the smallest plate is 5 lbs.
A 10-lb increase in weight is very large if you are still lifting below 200 lbs
This is just a guide, increase the weight by 2.5% to 5% every week so you can maintain the number of reps. Of course, that is assuming you gained muscle in your last work out
@rotrot78
opo sir nakakachin ups po ako proper form usually eto po body weight lang
1st set po 8 reps kaya ko
2nd set po mga 5-6 reps na lang
3rd set mga 4-5 na lang
short rest period po.. around 30 to 60seconds..
Nakakadips din po ako... pero halos pareho lang ng chin ups ko..
@all
I just want to apologize to everyone and if ever I offended anyone of you.. Especially to Mr. Moderator Mr. Mighty Oak, feeling ko sir hindi tayo nagkaintindihan or pwede hindi ko kayo naintindihan...
I just want to inform you that I will still cut but I changed something on my program based on your suggestions..
This is what I did today.. I know I'm not that strong yet.. but these are all honest stats..
Back Tricep Day:
Deadlift:
Warm up set: 100lbs 12reps
2nd set 200lbs 6 reps
3rd set 220lbs 4 reps
4thset deload 150lbs 8reps
V-BAR Pull down
1st set 120lbs 8reps
2nd set 130lbs 5reps
3rd set 120lbs 6reps
Straight Arm Pulldown
1st Set 30lbs 8reps
2nd Set 30lbs 7 reps
3rd Set 30lbs 6reps
Seated Cable row
1st set 130lbs 6reps
2nd set 130lbs 5reps
One Arm DB row
1st set 25lbs 10reps
2nd set 30lbs 8reps
Triceps
Barbell EZ Bar close grip press
1st set 70lbs 8reps
2nd set 90lbs 7 reps
3rd set 95lbs 6reps
Tricep pushdown
1st set 60lbs 12reps
2nd set 80lbs 8reps
3rd set 80lbs 8reps
Overhead Machine tricep press (rope)
1st set 30lbs 8reps
2nd set 30lbs 6 reps
Dips
1st set: Body weight 6 reps
2nd set: Body weight 5 reps
3rd set: Body weight 4 reps
Pasensya na ulit...@nrg
Thank you for your advise..
May question ako, nakkapag chin up ka ba? Proper form?
good point
ang alam ko, arms fully extended dapat ang start ng each rep. marami akong nakikitang "half" reps ang ginagawa sa chin up
@ LiquidVamp
ito lang kasi ang bottom line dyan
whether cutting (fat loss) or bulking (muscle gain), heavy weights dapat ang buhatin
Tyler Durden physique ba ang habol mo kaya gusto mo pure cutting approach muna ?
(Left: Martin Berkhan's client, Right: Brad Pitt as Tyler Durden in Fight Club)
Base sa lifting stats mo ngayon, kahit mapabagsak mo ng 9% ang body fat mo, di ka magkakaroon ng ganyang physique
Kung gusto mo ng ganyang physique, lift HEAVY on these exercises
Bench Press
Squat
Dead Lift
Chin Up
Barbell Row / Pendlay Row
For weight progression, try increasing the weight you lift by 2.5 lbs every week. I think you'll have to buy your own 1.25-lb plates because in most gyms, the smallest plate is 5 lbs.
A 10-lb increase in weight is very large if you are still lifting below 200 lbs
This is just a guide, increase the weight by 2.5% to 5% every week so you can maintain the number of reps. Of course, that is assuming you gained muscle in your last work out
We're on the same boat ser! di ko alam bakit mahirap! sa friday bp ako ulet tingnan ko kung kaya ko iangat pag wala 1.25 lbs each side ang kalalabasan ko insteand na 2.5 lbs each side.
Nga naman, off topic na kayo mga bradAnd liquid vamp, alam ko boss sa tpc ka palang halos sabay tayo eh, nag papayat kana before, correct me if im wrong, so more or less 2yrs kana tama ba? So 2yrs ka ng nagpapapayat?
sir nagpapayat ako dati tapos nagbulk din then nagcut po.. may mga photos po ako na pinost ko..
nareach ko po yung 140lbs dati from 180lbs.. then nagbulk po ako from 158-160lbs pero feeling ko po medyo hindi maganda yung pagkabulk ko.. parang "dirty bulking" or no counting of calories without even knowing my target weight, just buhat and kain ng kahit ano... din i decided to cut po... my photo po ako ng 140lbs ko from 180lbs and photo ko po from 158lbs down to 140lbs.. nasa pang 5 or 6th page po ata nito..
180lbs----140lbs mostly cardio, lifted weights but not that heavy,
140lbs----158lbs bulk po ako heavy na talaga 6-8 reps dorian yates kadalasan prog na ginamit ko.. training to failure pa po..
Then I learned about IF and counting calories and macros nakita ko din po sa journal mo dati yung IF.. pero ginamit ko lang IF nung DEC lang po last year..
158lbs----140lbs po ako... lam ko nagkaron ako ng muscle loss pero tinanggap ko kasi sir ang bilis lumaki ng manboobs ko at fats sa kilili kaya gusto ko muna ibaba BF ko tapos "gradual bulk" ang balak ko gawin... (ang style po ng lift ko dito normally would range from 8-12reps) sometimes lower ...but more sets and less rest... I train 5-6 times a week SPLIT Body parts ang training ko po... hitting same part within a week pero may pahinga ng two days for each body part..
sample
DAY 1: chest bicep
DAY 2: Leg and Shoulders
Day 3: Back and Tricep
REST:
then back to day 1 and so on..
Halos same tyo paps, mabilis din ako mag ka fats sa kili2, nde ko din basta natanggal yan, instead tanggalin pinalitan ko nlng ng lapad or tawag ng iba ay palikpik,
Manboobs naman paps lagyan mo pa ng mass ang chest ko yan din problem ko kase weak part ko ay chest,
And para magka roon ng decent mass dpt tlga mabigat or at least sana 1.5x bodyweight kaya mo na buhatin, yes my hyperthropy na tinatwag at low numbers reps for strength, try mo cla incorporate, suggestion ko lng yan, and wala pa gains ko paps wala pa sa gsto kong katawan,
Basta may point cla, ako im cutting right now pero as much as possible mabigat ang binubuhat ko, nga 75% at least,
^
Binigatan ko na nga sir..
around 75-85% nga dati.. pero baka nga akala ko lang yun na ganun...
kaya binawasan ko reps ko max of 8 minimum of 5 at dinagdagan ko na weight...
It's really nice hearing from you again sir...
dati po kasi nagshare tayo ng ideas...
Nabigla lang siguro ako sir..
I think alam mo naman sir kung anong klaseng forumer ako..
Share ko lang din po kung bakit gusto ko bumaba muna ng 15% Bodyfat bago mag bulk..
Latest video po ni OMARSF
Nasayo naman yan in the end kaw padin mag decide, where just here to give you ideas and pointers, ganun din ako pranka no sugar coating, kaya minsan namimisinterpret ng iba, cge lang tuloy adventure,
Comments
@jettie
I know what you mean man..
I know what happened about the TPC thread before.. I don't even post in TPC thread much.. minsan minsan lang...
Pre if you have been reading my post you know na wala akong sinalungat na opinyon nyo.. Hindi ko sinabi na mali kayo at wala akong sinasabing hindi dapat ganun.. I'm just also sharing what I know? masama ba yun? and in fact sa journal ko lang i-shinare?
Wala akong sinasabi na masama pagnagcritic kayo sakin.. Pagtinanong nyo ko about my belief sinasagot ko lang, Nakikinig ako sa sinasabi nyo pero hindi ibig sabihin lahat ng sasabihin nyo iaabsorb ko..
Ang hindi ko lang maintindihan bakit kapag sinabi ko yung side ko or yung sources ko ay may factor na agad ng pagdiscredit sa mga yun just because you know somebody in the industry?
Alam kong mahina ako magbench 100lbs lang siguro minsan na 120lbs for 6 reps at least honest ako and I'm not making things up..
Bago ako magcut dati naaccept ko na muscle loss ang kasama nun... at hindi ko itinatanggi yun...
Ang sinasabi ko lang why don't you let me finish my goal first? before I move on the next thing? Because you will not know it unless you experience it yourself.. I may not have the best body right now but believe me I take everything in to considerations, it may seem like I may not agree to some of your approach because of my own research but at least I don't bash your own opinion about certain things...
TO SUM UP:
I know about lifting heavy... and honestly there are times where I lift 6-8 reps sometimes 8-12 depending on what I feel that day... 15 reps ginagawa ko yan normally if I'm warming up.. and opinyon ko lang naman na maganda madevelop din ang form habang nagiimprove sa strength to avoid injury...
Kaya po ako nagcut kasi madali lumaki sakin ang manboobs at sa side ng kilikili ko na fats.. gusto ko lang mawala muna sana yun before I bulk... I know I will gain fat again if I bulk but I will bulk gradually yun ang plan ko..
I just feel bad because, this journal is making me like an ASS right now where in fact I feel that I'm being misinterpreted...
Siguro best way is that I'm just gonna finish first what I have started and then move on to the next goal...
Thank you..
good point
ang alam ko, arms fully extended dapat ang start ng each rep. marami akong nakikitang "half" reps ang ginagawa sa chin up
@ LiquidVamp
ito lang kasi ang bottom line dyan
whether cutting (fat loss) or bulking (muscle gain), heavy weights dapat ang buhatin
Tyler Durden physique ba ang habol mo kaya gusto mo pure cutting approach muna ?
(Left: Martin Berkhan's client, Right: Brad Pitt as Tyler Durden in Fight Club)
Base sa lifting stats mo ngayon, kahit mapabagsak mo ng 9% ang body fat mo, di ka magkakaroon ng ganyang physique
Kung gusto mo ng ganyang physique, lift HEAVY on these exercises
Bench Press
Squat
Dead Lift
Chin Up
Barbell Row / Pendlay Row
For weight progression, try increasing the weight you lift by 2.5 lbs every week. I think you'll have to buy your own 1.25-lb plates because in most gyms, the smallest plate is 5 lbs.
A 10-lb increase in weight is very large if you are still lifting below 200 lbs
This is just a guide, increase the weight by 2.5% to 5% every week so you can maintain the number of reps. Of course, that is assuming you gained muscle in your last work out
opo sir nakakachin ups po ako proper form usually eto po body weight lang
1st set po 8 reps kaya ko
2nd set po mga 5-6 reps na lang
3rd set mga 4-5 na lang
short rest period po.. around 30 to 60seconds..
Nakakadips din po ako... pero halos pareho lang ng chin ups ko..
@all
I just want to apologize to everyone and if ever I offended anyone of you.. Especially to Mr. Moderator Mr. Mighty Oak, feeling ko sir hindi tayo nagkaintindihan or pwede hindi ko kayo naintindihan...
I just want to inform you that I will still cut but I changed something on my program based on your suggestions..
This is what I did today.. I know I'm not that strong yet.. but these are all honest stats..
Back Tricep Day:
Deadlift:
Warm up set: 100lbs 12reps
2nd set 200lbs 6 reps
3rd set 220lbs 4 reps
4thset deload 150lbs 8reps
V-BAR Pull down
1st set 120lbs 8reps
2nd set 130lbs 5reps
3rd set 120lbs 6reps
Straight Arm Pulldown
1st Set 30lbs 8reps
2nd Set 30lbs 7 reps
3rd Set 30lbs 6reps
Seated Cable row
1st set 130lbs 6reps
2nd set 130lbs 5reps
One Arm DB row
1st set 25lbs 10reps
2nd set 30lbs 8reps
Triceps
Barbell EZ Bar close grip press
1st set 70lbs 8reps
2nd set 90lbs 7 reps
3rd set 95lbs 6reps
Tricep pushdown
1st set 60lbs 12reps
2nd set 80lbs 8reps
3rd set 80lbs 8reps
Overhead Machine tricep press (rope)
1st set 30lbs 8reps
2nd set 30lbs 6 reps
Dips
1st set: Body weight 6 reps
2nd set: Body weight 5 reps
3rd set: Body weight 4 reps
Pasensya na ulit...@nrg
Thank you for your advise..
Kakahiya din tuloy yung 1yr ko
btw, to TS, GL sa goal! Napansin ko na tumaas yung stats mo sa DL ...
amp sir! di naman ser! nadaan sa spotter :P at na focus sa 5x5 eh. Pero nagstall na ko kaya lagin may assistance.
Basta ako, basa basa ng maraming journal, kasi need ko rin matuto araw araw.
http://www.active.com/fitness/calculators/bodyfat#
nasa 19%body fat pa ako...
base sa photo naman po.. around 20% din po estimate ko..
Kahit 15% lang po maabot ko Magbulk na ko..[/php]
good point also in bold letters. thanks nrg500.
+100 hahaha oo nga ang lupit nyang si Jettie, halimaw. amp
Edit :
Sorry sir rot. :duh:
sir nagpapayat ako dati tapos nagbulk din then nagcut po.. may mga photos po ako na pinost ko..
nareach ko po yung 140lbs dati from 180lbs.. then nagbulk po ako from 158-160lbs pero feeling ko po medyo hindi maganda yung pagkabulk ko.. parang "dirty bulking" or no counting of calories without even knowing my target weight, just buhat and kain ng kahit ano... din i decided to cut po... my photo po ako ng 140lbs ko from 180lbs and photo ko po from 158lbs down to 140lbs.. nasa pang 5 or 6th page po ata nito..
180lbs----140lbs mostly cardio, lifted weights but not that heavy,
140lbs----158lbs bulk po ako heavy na talaga 6-8 reps dorian yates kadalasan prog na ginamit ko.. training to failure pa po..
Then I learned about IF and counting calories and macros nakita ko din po sa journal mo dati yung IF.. pero ginamit ko lang IF nung DEC lang po last year..
158lbs----140lbs po ako... lam ko nagkaron ako ng muscle loss pero tinanggap ko kasi sir ang bilis lumaki ng manboobs ko at fats sa kilili kaya gusto ko muna ibaba BF ko tapos "gradual bulk" ang balak ko gawin... (ang style po ng lift ko dito normally would range from 8-12reps) sometimes lower ...but more sets and less rest... I train 5-6 times a week SPLIT Body parts ang training ko po... hitting same part within a week pero may pahinga ng two days for each body part..
sample
DAY 1: chest bicep
DAY 2: Leg and Shoulders
Day 3: Back and Tricep
REST:
then back to day 1 and so on..
Lupit mo sir ang tindi ng gains mo..
Manboobs naman paps lagyan mo pa ng mass ang chest ko yan din problem ko kase weak part ko ay chest,
And para magka roon ng decent mass dpt tlga mabigat or at least sana 1.5x bodyweight kaya mo na buhatin, yes my hyperthropy na tinatwag at low numbers reps for strength, try mo cla incorporate, suggestion ko lng yan, and wala pa gains ko paps wala pa sa gsto kong katawan,
Basta may point cla, ako im cutting right now pero as much as possible mabigat ang binubuhat ko, nga 75% at least,
Binigatan ko na nga sir..
around 75-85% nga dati.. pero baka nga akala ko lang yun na ganun...
kaya binawasan ko reps ko max of 8 minimum of 5 at dinagdagan ko na weight...
It's really nice hearing from you again sir...
dati po kasi nagshare tayo ng ideas...
Nabigla lang siguro ako sir..
I think alam mo naman sir kung anong klaseng forumer ako..
Share ko lang din po kung bakit gusto ko bumaba muna ng 15% Bodyfat bago mag bulk..
Latest video po ni OMARSF
I improved my Benchpress to
140lbs 4 reps
1st set 70lbs 12 reps
2nd set 100 8 reps
3rd set 140 4 reps
4th set 120lbs 6 reps