Ano ba gulo dito? Magtatanong sasagutin tapos mag tataray? Inuulit ko no bullshits dto, kung pusong mamon at maramdamn ka aba lipat ka sa mens magazine forums, straight to the point dito. No bullshits, msbait lng tlga yan si vinch lol
Ako may kilalang ganito, sensitive lol nasabihan lang ng nabully siya sa picture e totoo naman, hahahaha!
Mga master may tanong lang po ako tungkol dun sa napagworkoutan ko nung nakaraan,
kasi yung sa bench nila pag nakahiga ka yung kisame may pics ng mga sexy babae, nakakalakas ba yun? o distraction lang? salamats haha
Wendler 531 kasia ng program starting last October 4, 2013. Strength ang focus nitong program
Ang ginagamit kong rep range sa assistance lifts ay pang bodybuilding. Sa main lifts, strength focus rep range
Note: Training max = 90% of 1RM
Day 1
MAIN LIFTS (weight @ 65 to 95% of training max depending on the week)
Back Squat
Bench Press
ASSISTANCE LIFTS (weight @ 50 to 60% of training max)
Stiff Leg Dead Lift - 3 sets of 8 to 10 reps
Barbell Row (45 degrees) - 3 set of 8 to 10 reps
Military Press - 3 sets of 8 to 10 reps
Day 2
MAIN LIFTS (weight @ 65 to 95% of training max depending on the week)
Conventional Dead Lift
Military Press
ASSISTANCE LIFTS (weight @ 50 to 60% of 1RM)
Front Squat - 3 sets of 8 to 10 reps
Chin Ups - 3 sets of 4 reps (ito lang kasi ang kaya ko sa body weight ko ngayon)
Bench Press - 3 sets of 8 to 10 reps
^actually, it will vary from person to person depending on your fitness level. pero let's break this down. About sa assitance lifts mo. Ano ang purpose mo for those variety of exercise? to improve your main lifts? or indirectly promote hypertorphy? malaking factor kasi yung purpose mo for the rest periods.
1. if you want to improve the main lifts, you better rep it as fast & as explosive as possible. this attack will require probably 1-2 minutes rest in between to ensure that you can explode again on the next set.
2. for hypertrophy, you need to slow down the rep cadence to ensure sufficient time under tension. 30-60 seconds rest period is typical for this approach since you want to put as much tension on your muscles.
Ayun, so which of the 2?
Note: rep range is irrelevant IMO here, if you're lifting 50-60%, you better rep as many as possible. Rep it to failure or stop 2-3 reps short, it's up to you
^
ASSISTANCE LIFTS (weight @ 50 to 60% of training max)
Stiff Leg Dead Lift - 1minute 30 secs - 2 minutes
Barbell Row (45 degrees) - 1minute
Military Press - 1minute
ASSISTANCE LIFTS (weight @ 50 to 60% of 1RM)
Front Squat - 1minute 30 secs - 2 minutes
Chin Ups - 1minute 30 secs
Bench Press - 1minute
try mo muna yung ganitong rest periods. you can either add or drop 20 seconds depende sa situation. Unang sets baka kaya mo shorter then last sets you might need the extra 20 secs
^sagot dyan brader, valsava maneuver, sa una mahirap pero once you get the hang of it, it really really helps a lot. Kaya minsan pag nag squat ako mukha akong gold fish pero nayayari ko naman, kasi napupush ko yung hangin sa abs ko..
I always rest enuff on the big exercises to ensure enough recovery to use max weight for the reps. On that last workset of benches it might be 5 minutes rest. Squats might be 5-7 minutes (I don't squat these days, but back in the day that was typical when going heavy). However, usually after that first big exercise for a bodypart, the rest times gradually decrease. So for example, chest day might be 3-5 minutes resting on bb bench, 2-3 minutes on incline db's, 1 minute for db flyes and 30 seconds for cable crossovers. I get the best of both worlds - heavy weights AND max pump from the fast rest times later on. I also use explosiveness on benches, and more slow & controlled on flyes. Mix it up - get it all!
mga brod, pa help naman. paki correct , criticized or re-arrange yung tamang sequence sa bawat training ng body part ko. Baka kasi may wala sa order kaya need ko mag tanong . Thank you in advance
mga brod, pa help naman. paki correct , criticized or re-arrange yung tamang sequence sa bawat training ng body part ko. Baka kasi may wala sa order kaya need ko mag tanong . Thank you in advance
Triceps - 1. Overhead DB Extension 2. EZ Bar Overhead Ext 3. Cable Tri Extension 4. lying ez bar triceps extension
Back - 1. Wide Grip Chin Up 2. Close Grip Chin Up 3. Deadlift 4. Seated Cable Rowing 5. Cable Lat Pull Down (close and wide)
Shoulder - 1. Seated military Press 2. Seated Press Behind the neck 3. DB Military Press
Shoulder (TRAPS) 1. Front BB Shrugs 2. Behind BB Shrugs 3. DB Shrugs 4. EZ Bar Upright Row 5. DB Front Raise 6. DB Side Raise
Legs 1. Leg Extension 2. Squat 3. Leg Press 4. Lying Leg Curl 5. DB Walking Lunges
Too much redundancy - doing too many of the same-type movements. Too many exercises. Many of those routines are more than a Mr. O would be doing. You will grow more on less. If I were YOU, I would do something like this instead:
Chest - 1. Flat BB OR DB Bench Press 2. Inclined BB OR DB Press 3. Weighted Dips 4. DB Flyes
Triceps - 1. Skullcrushers OR CGBP 2. EZ Bar OR DB Overhead Ext 3. Pushdowns
Back - 1. Wide Grip Chin Up OR Pulldown 2. Deadlift 3. BB OR T-bar row 4. Seated Cable Row OR Underhand Pulldown
Biceps - 1. BB OR EZ bar Curl 2. DB curl OR hammer curl 3. Preacher curl
Shoulder - 1. Seated military Press OR Press Behind the neck 2. DB Press 3. DB Side Lateral 4. Bent DB Lateral
Shoulder (TRAPS) 1. Front OR Behind BB Shrugs 2. DB Shrugs
Legs 1. Squat 2. Hack Squat OR Leg Press OR Front squat 3. Leg extension 4. SLDL 5. Leg curl 6. Standing calf raise
The above routine is only 1 of many possible solutions. Bust ass and grow - simple.
Many thanks sir BD. Im on my way now to the gym and im going to give a try those workout routines/new sequence you gave me. Salamat. Cheers! :)And one more question sir BD, when you said " you will grow more or less" does it mean pwede rin ako lumaki doing that old wo routine? Salamat po ulit
Comments
pwede naman ako makipag kita kung papalag eh.
Pero alam nyo may sagot naman sa tanong nya eh, steroids cya mga 3compounds lol
:lol
I still do brah
Ako may kilalang ganito, sensitive lol nasabihan lang ng nabully siya sa picture e totoo naman, hahahaha!
kasi yung sa bench nila pag nakahiga ka yung kisame may pics ng mga sexy babae, nakakalakas ba yun? o distraction lang? salamats haha
baka may butas lang ung kisami tapos ayun ung nilagay ! lol
hahaha
Bro, ano ba maximum rest period sa bodybuilding ?
Wendler 531 kasia ng program starting last October 4, 2013. Strength ang focus nitong program
Ang ginagamit kong rep range sa assistance lifts ay pang bodybuilding. Sa main lifts, strength focus rep range
Note: Training max = 90% of 1RM
Day 1
MAIN LIFTS (weight @ 65 to 95% of training max depending on the week)
Back Squat
Bench Press
ASSISTANCE LIFTS (weight @ 50 to 60% of training max)
Stiff Leg Dead Lift - 3 sets of 8 to 10 reps
Barbell Row (45 degrees) - 3 set of 8 to 10 reps
Military Press - 3 sets of 8 to 10 reps
Day 2
MAIN LIFTS (weight @ 65 to 95% of training max depending on the week)
Conventional Dead Lift
Military Press
ASSISTANCE LIFTS (weight @ 50 to 60% of 1RM)
Front Squat - 3 sets of 8 to 10 reps
Chin Ups - 3 sets of 4 reps (ito lang kasi ang kaya ko sa body weight ko ngayon)
Bench Press - 3 sets of 8 to 10 reps
Thanks, bro
1. if you want to improve the main lifts, you better rep it as fast & as explosive as possible. this attack will require probably 1-2 minutes rest in between to ensure that you can explode again on the next set.
2. for hypertrophy, you need to slow down the rep cadence to ensure sufficient time under tension. 30-60 seconds rest period is typical for this approach since you want to put as much tension on your muscles.
Ayun, so which of the 2?
Note: rep range is irrelevant IMO here, if you're lifting 50-60%, you better rep as many as possible. Rep it to failure or stop 2-3 reps short, it's up to you
ASSISTANCE LIFTS (weight @ 50 to 60% of training max)
Stiff Leg Dead Lift - 1minute 30 secs - 2 minutes
Barbell Row (45 degrees) - 1minute
Military Press - 1minute
ASSISTANCE LIFTS (weight @ 50 to 60% of 1RM)
Front Squat - 1minute 30 secs - 2 minutes
Chin Ups - 1minute 30 secs
Bench Press - 1minute
try mo muna yung ganitong rest periods. you can either add or drop 20 seconds depende sa situation. Unang sets baka kaya mo shorter then last sets you might need the extra 20 secs
di ko alam kung dahil matagal na akong di gumagamit ng 8 to 10 reps
thanks, bro
subukan ko yan
para sana makilatis din ginagawa ko kung tama o mali.
salamat!
Chest - 1. Flat BB Bench Press 2. Inclined BB Press 3. Weighted Dips 4. Inclined Dumbell Press 5. Peck Deck
Triceps - 1. Overhead DB Extension 2. EZ Bar Overhead Ext 3. Cable Tri Extension 4. lying ez bar triceps extension
Back - 1. Wide Grip Chin Up 2. Close Grip Chin Up 3. Deadlift 4. Seated Cable Rowing 5. Cable Lat Pull Down (close and wide)
Shoulder - 1. Seated military Press 2. Seated Press Behind the neck 3. DB Military Press
Shoulder (TRAPS) 1. Front BB Shrugs 2. Behind BB Shrugs 3. DB Shrugs 4. EZ Bar Upright Row 5. DB Front Raise 6. DB Side Raise
Legs 1. Leg Extension 2. Squat 3. Leg Press 4. Lying Leg Curl 5. DB Walking Lunges
Too much redundancy - doing too many of the same-type movements. Too many exercises. Many of those routines are more than a Mr. O would be doing. You will grow more on less. If I were YOU, I would do something like this instead:
Chest - 1. Flat BB OR DB Bench Press 2. Inclined BB OR DB Press 3. Weighted Dips 4. DB Flyes
Triceps - 1. Skullcrushers OR CGBP 2. EZ Bar OR DB Overhead Ext 3. Pushdowns
Back - 1. Wide Grip Chin Up OR Pulldown 2. Deadlift 3. BB OR T-bar row 4. Seated Cable Row OR Underhand Pulldown
Biceps - 1. BB OR EZ bar Curl 2. DB curl OR hammer curl 3. Preacher curl
Shoulder - 1. Seated military Press OR Press Behind the neck 2. DB Press 3. DB Side Lateral 4. Bent DB Lateral
Shoulder (TRAPS) 1. Front OR Behind BB Shrugs 2. DB Shrugs
Legs 1. Squat 2. Hack Squat OR Leg Press OR Front squat 3. Leg extension 4. SLDL 5. Leg curl 6. Standing calf raise
The above routine is only 1 of many possible solutions. Bust ass and grow - simple.