ask ko lang san pwede mag pa check ng sprained shoulder? madalas na kasi parang nag lolock yung left shoulder ko, kahit minsan pag tulog kao nagigising na lang ako na parang may naipit na ugat. San kaya mura pa tingin.
mga boss pwede niyo po ba akong irecomend ng meal plan?? 4th year student po kasi ako, hindi po kasi ako ang masusunod sa magiging lunch at diner eh..ano po ba ang pwede kong kainin sa almusal,miryenda at midnight snack?
After your first couple of years of training it’s not the best idea to continue squatting and deadlifting heavy weights multiple times per week. Limit it to one day or two at the very most. You’ll thank me in twenty years.
20) Maintain the Squat, Train the Deadlift
This is a direct quote from Gray Cook. The point is that to be healthy you should maintain the ability to do a full squat. It’s the position you were born in and the position that many inhabitants of this great planet still poop in. If you have lost the ability to do it then something aint right. So you need to maintain it but you might not necessarily need to load it heavily.
Dan John has mentioned that goblet squats might be all the average person needs and I tend to agree. Not if you want to be huge and strong, of course, but for general health purposes.
For real world strength development it might not always be necessary to put a heavy bar on your back but you can’t replace picking up something heavy. That should be trained.
22) The Deadlift Should Usually be Trained With 60-80% of 1RM
Going heavier than this really puts the kybosh on your recovery ability. Throughout Iron Game history countless dudes have gotten incredibly strong pulling submaximal weights. Lighter loads allow you to recover faster and, as a result, use more volume and frequency on the exercise.
I shouldn’t have to mention this but if you were going to compete in powerlifting you’d want to pull some heavier singles in the 90% and above range. Westsiders and badasses like Mark Bell and his SuperTraining team pull above 80% more often, but for the average dude I strongly prefer lower weights
mga sir, i have a question.. do anyone of you experience some sort of pain in upper back or maybe a nerve pain in the upper back.. after ko po kasi magdeadlift bigla ko nakaramdam nyan while resting for my next routine. di ko po kasi malaman kung nerve yung nasakit eh.. pero ung pain eh mejo comparable sa stiff neck.. pag nalingon ako sideways mejo nararamdaman ko sya sa may back.. I'm afraid it is an injury?.. or may naipit lang na ugat..
mga sir, i have a question.. do anyone of you experience some sort of pain in upper back or maybe a nerve pain in the upper back.. after ko po kasi magdeadlift bigla ko nakaramdam nyan while resting for my next routine. di ko po kasi malaman kung nerve yung nasakit eh.. pero ung pain eh mejo comparable sa stiff neck.. pag nalingon ako sideways mejo nararamdaman ko sya sa may back.. I'm afraid it is an injury?.. or may naipit lang na ugat..
di kaya cervical herniated disc to.. help mga sir.
Ako sir. Same thing. First na naramdaman ko after deadlifting with ugly form (dahil pagod na at inangat parin yung bar). Hindi ko siya nararamdaman kapag nageexercise pero kapag nagtturn ako to my left side. Okay lang naman. Very slightly uncomfortable.
Ako sir. Same thing. First na naramdaman ko after deadlifting with ugly form (dahil pagod na at inangat parin yung bar). Hindi ko siya nararamdaman kapag nageexercise pero kapag nagtturn ako to my left side. Okay lang naman. Very slightly uncomfortable.
buti ngaun ok na ko.. very slight pain nalang siguro dahil di proper form ko..
mga sir, i have a question.. do anyone of you experience some sort of pain in upper back or maybe a nerve pain in the upper back.. after ko po kasi magdeadlift bigla ko nakaramdam nyan while resting for my next routine. di ko po kasi malaman kung nerve yung nasakit eh.. pero ung pain eh mejo comparable sa stiff neck.. pag nalingon ako sideways mejo nararamdaman ko sya sa may back.. I'm afraid it is an injury?.. or may naipit lang na ugat..
di kaya cervical herniated disc to.. help mga sir.
sa upper back near the shoulder blades? might be the serratus posterior superior. (refer to photo below)
Kung eto nga yung spot where you feel pain, can be a cause of several factors to be honest, na-aggravate lang when you did deadlifts, particularly sa spine or head position mo when doing deads.
pwede din sa position mo pag natutulog, sa daily activities mo and posture mo or baka nagka pinched nerve when you were doing shoulder/traps exercises.
may injury na ako sa sps ko but mine started with tennis elbow tapos nag escalate na papunta sa back. Though i dont feel it after a back workout, i feel it pag medyo mabigat ung overhead pressing movement ko at pag mali ang spine position ko sa shrugs.
I am no expert in the medical field bro ha. based lang sa na experience ko. you can do daily stretches (google mo) and avoid exercises muna that triggers pain dun sa area na yun. Kung may oras ka, pa masahe mo kase baka may nodules lang na namumuo.
mga sir, i have a question.. do anyone of you experience some sort of pain in upper back or maybe a nerve pain in the upper back.. after ko po kasi magdeadlift bigla ko nakaramdam nyan while resting for my next routine. di ko po kasi malaman kung nerve yung nasakit eh.. pero ung pain eh mejo comparable sa stiff neck.. pag nalingon ako sideways mejo nararamdaman ko sya sa may back.. I'm afraid it is an injury?.. or may naipit lang na ugat..
di kaya cervical herniated disc to.. help mga sir.
sa upper back near the shoulder blades? might be the serratus posterior superior. (refer to photo below)
Kung eto nga yung spot where you feel pain, can be a cause of several factors to be honest, na-aggravate lang when you did deadlifts, particularly sa spine or head position mo when doing deads.
pwede din sa position mo pag natutulog, sa daily activities mo and posture mo or baka nagka pinched nerve when you were doing shoulder/traps exercises.
may injury na ako sa sps ko but mine started with tennis elbow tapos nag escalate na papunta sa back. Though i dont feel it after a back workout, i feel it pag medyo mabigat ung overhead pressing movement ko at pag mali ang spine position ko sa shrugs.
I am no expert in the medical field bro ha. based lang sa na experience ko. you can do daily stretches (google mo) and avoid exercises muna that triggers pain dun sa area na yun. Kung may oras ka, pa masahe mo kase baka may nodules lang na namumuo.
if symptoms persist, consult a doctor asap
tama sir jan nga sa part na yan.jan ko nararamdaman pag tumitingala or lumilingon ako.. buti ngayon ok na wala nang pain.. baka nga din sa maling form ko sir.. nakakatakot tuloy mag DL..haha.. sa tingin nyo sir delikado ba yung mga ganung pain?
thanks sir braso for the information..
Neutral postiion dapat, though it helps to look-up (and chest out pa pala) while pulling the weight though once your about to lockout the weight you should return to neutral position ulit kasi if you keep looking up during lockout there is a tendency na mag bendover ka palikod w/c definitely calls for injury.
Mga boss, kagabi after ko mag BP inclined at hindi. after nun sumakit na yung sa left side ng balikat ko. d ko alam kung RC injury ba or kung ano man. Dati sumasakit na din to eh kaso d naman ganun kalala at nawawala din after ng 1-2 days. Ano po kaya ang reason? yung grip po ba yun? mejo wide grip po kasi ako sa BP tapos 90 degrees yung ginagawa ko .. dati sinasagad ko sa chest yung bar kaso pag ganun d ko natatapos yung set kasi pagod na kagad ako. ano kaya reason nito? sa tingin nyo po ba mga bossing mag lower muna ako for 1 week?
Neutral postiion dapat, though it helps to look-up (and chest out pa pala) while pulling the weight though once your about to lockout the weight you should return to neutral position ulit kasi if you keep looking up during lockout there is a tendency na mag bendover ka palikod w/c definitely calls for injury.
di naman ako naglolook up sir pag napull ko na ung bar during lockout pag magpupull pa lang ska lang ako maglook up.. tama yung ginagawa ko na un diba sir DS? yet nagkaron pa rin ng pinched nerve.=(
mas namomotivate ako itrain ang abs ko pag cutting kasi nakikita mo na sya pag nag crunch ka.. pag bulk bibil ko nakikita ko eh..
yun din naisip ko na gawin eh, pero napa-isip din ako kasi pag nagcut ka diba minimal or wala muscle gain since calorie deficit ka, so panu lalaki abs mo nun? or mali lang pagkaka-intindi ko? hahaha. :twitcy:
mas namomotivate ako itrain ang abs ko pag cutting kasi nakikita mo na sya pag nag crunch ka.. pag bulk bibil ko nakikita ko eh..
yun din naisip ko na gawin eh, pero napa-isip din ako kasi pag nagcut ka diba minimal or wala muscle gain since calorie deficit ka, so panu lalaki abs mo nun? or mali lang pagkaka-intindi ko? hahaha. :twitcy:
mas namomotivate ako itrain ang abs ko pag cutting kasi nakikita mo na sya pag nag crunch ka.. pag bulk bibil ko nakikita ko eh..
yun din naisip ko na gawin eh, pero napa-isip din ako kasi pag nagcut ka diba minimal or wala muscle gain since calorie deficit ka, so panu lalaki abs mo nun? or mali lang pagkaka-intindi ko? hahaha. :twitcy:
ang abs nanjan na, natatakpan lang ng fats..
ah. ganun lang yun? haha. ty sa reply sir. di ko pa ginagalaw abs ko ever since nagstart ako magbulk(2months ago). haha. pag nagcut nalang. hehe :Banane35:
mas namomotivate ako itrain ang abs ko pag cutting kasi nakikita mo na sya pag nag crunch ka.. pag bulk bibil ko nakikita ko eh..
yun din naisip ko na gawin eh, pero napa-isip din ako kasi pag nagcut ka diba minimal or wala muscle gain since calorie deficit ka, so panu lalaki abs mo nun? or mali lang pagkaka-intindi ko? hahaha. :twitcy:
body recomp.. lilitaw yan pag mababa na ang bf% mo.
mga sir, i have a question.. do anyone of you experience some sort of pain in upper back or maybe a nerve pain in the upper back.. after ko po kasi magdeadlift bigla ko nakaramdam nyan while resting for my next routine. di ko po kasi malaman kung nerve yung nasakit eh.. pero ung pain eh mejo comparable sa stiff neck.. pag nalingon ako sideways mejo nararamdaman ko sya sa may back.. I'm afraid it is an injury?.. or may naipit lang na ugat..
di kaya cervical herniated disc to.. help mga sir.
sa upper back near the shoulder blades? might be the serratus posterior superior. (refer to photo below)
Kung eto nga yung spot where you feel pain, can be a cause of several factors to be honest, na-aggravate lang when you did deadlifts, particularly sa spine or head position mo when doing deads.
pwede din sa position mo pag natutulog, sa daily activities mo and posture mo or baka nagka pinched nerve when you were doing shoulder/traps exercises.
may injury na ako sa sps ko but mine started with tennis elbow tapos nag escalate na papunta sa back. Though i dont feel it after a back workout, i feel it pag medyo mabigat ung overhead pressing movement ko at pag mali ang spine position ko sa shrugs.
I am no expert in the medical field bro ha. based lang sa na experience ko. you can do daily stretches (google mo) and avoid exercises muna that triggers pain dun sa area na yun. Kung may oras ka, pa masahe mo kase baka may nodules lang na namumuo.
if symptoms persist, consult a doctor asap
Nakakaramdam din ako nito before kapag DL / BR day, or parang sa medjo baba nung sa pic. Pero ngayon wala naman na.
Nice info sir braso. Buti din nag lagay ka ng pic, kasi pag ito lang "serratus posterior superior" wtf baka mabaliw ako haha.
Ask lang, anyone here from pasig? Baka meron bmbili ng supps dun sa may rotonda sa pasig, ngbebenta dn kasi sila ng retail na whey nasa ziplock. hehe 100php madami na, pero d ko pa natry. baka may halo eh. hydro saka creatine kasi bnbli ko dun.
Comments
depende yan sa target calories mo. at kung cutting ka or bulking...
eto good start: http://pinoybodybuilding.com/forum/Thread-Calculating-Calories-and-Macro-s
or kung gusto mo ng weight gain or fat loss calculators, punta ka dito: http://www.freedieting.com
http://jasonferruggia.com/25-lessons-from-my-25-years-in-the-iron-game/
http://jasonferruggia.com/25-lessons-from-my-25-years-in-the-iron-game-part-ii/
7) Minimizing Spinal Compression is a Good Idea
After your first couple of years of training it’s not the best idea to continue squatting and deadlifting heavy weights multiple times per week. Limit it to one day or two at the very most. You’ll thank me in twenty years.
20) Maintain the Squat, Train the Deadlift
This is a direct quote from Gray Cook. The point is that to be healthy you should maintain the ability to do a full squat. It’s the position you were born in and the position that many inhabitants of this great planet still poop in. If you have lost the ability to do it then something aint right. So you need to maintain it but you might not necessarily need to load it heavily.
Dan John has mentioned that goblet squats might be all the average person needs and I tend to agree. Not if you want to be huge and strong, of course, but for general health purposes.
For real world strength development it might not always be necessary to put a heavy bar on your back but you can’t replace picking up something heavy. That should be trained.
22) The Deadlift Should Usually be Trained With 60-80% of 1RM
Going heavier than this really puts the kybosh on your recovery ability. Throughout Iron Game history countless dudes have gotten incredibly strong pulling submaximal weights. Lighter loads allow you to recover faster and, as a result, use more volume and frequency on the exercise.
I shouldn’t have to mention this but if you were going to compete in powerlifting you’d want to pull some heavier singles in the 90% and above range. Westsiders and badasses like Mark Bell and his SuperTraining team pull above 80% more often, but for the average dude I strongly prefer lower weights
di kaya cervical herniated disc to.. help mga sir.
buti ngaun ok na ko.. very slight pain nalang siguro dahil di proper form ko..
nabasa ko ito dito pero di ko maalala. i tried this yesterday and grabe ang DOMS sa back at biceps ko na matagal ko ng di nafeel... hehe
1.decline BP
2.flat BP
3.incline BP
4.cable cross over..
HERES MY ROUTINE.
ok na ba ito?..is it still necessary for me to add flat/incline dumbell flyes on my routine help nmn po.
sa upper back near the shoulder blades? might be the serratus posterior superior. (refer to photo below)
Kung eto nga yung spot where you feel pain, can be a cause of several factors to be honest, na-aggravate lang when you did deadlifts, particularly sa spine or head position mo when doing deads.
pwede din sa position mo pag natutulog, sa daily activities mo and posture mo or baka nagka pinched nerve when you were doing shoulder/traps exercises.
may injury na ako sa sps ko but mine started with tennis elbow tapos nag escalate na papunta sa back. Though i dont feel it after a back workout, i feel it pag medyo mabigat ung overhead pressing movement ko at pag mali ang spine position ko sa shrugs.
I am no expert in the medical field bro ha. based lang sa na experience ko. you can do daily stretches (google mo) and avoid exercises muna that triggers pain dun sa area na yun. Kung may oras ka, pa masahe mo kase baka may nodules lang na namumuo.
if symptoms persist, consult a doctor asap
tama sir jan nga sa part na yan.jan ko nararamdaman pag tumitingala or lumilingon ako.. buti ngayon ok na wala nang pain.. baka nga din sa maling form ko sir.. nakakatakot tuloy mag DL..haha.. sa tingin nyo sir delikado ba yung mga ganung pain?
thanks sir braso for the information..
di naman ako naglolook up sir pag napull ko na ung bar during lockout pag magpupull pa lang ska lang ako maglook up.. tama yung ginagawa ko na un diba sir DS? yet nagkaron pa rin ng pinched nerve.=(
yun din naisip ko na gawin eh, pero napa-isip din ako kasi pag nagcut ka diba minimal or wala muscle gain since calorie deficit ka, so panu lalaki abs mo nun? or mali lang pagkaka-intindi ko? hahaha. :twitcy:
ang abs nanjan na, natatakpan lang ng fats..
ah. ganun lang yun? haha. ty sa reply sir. di ko pa ginagalaw abs ko ever since nagstart ako magbulk(2months ago). haha. pag nagcut nalang. hehe :Banane35:
body recomp.. lilitaw yan pag mababa na ang bf% mo.
Nakakaramdam din ako nito before kapag DL / BR day, or parang sa medjo baba nung sa pic. Pero ngayon wala naman na.
Nice info sir braso. Buti din nag lagay ka ng pic, kasi pag ito lang "serratus posterior superior" wtf baka mabaliw ako haha.