@ sir BD, salamat ulit. And one more abala ulit, the re-arrange routine that you gave me, how many sets do i need to perform? Currently, im doing 4; 1 warm up (normal weight) then 3 working sets (pyramid). Just wanna hear your thought about this. Many thanks
@ sir BD, salamat ulit. And one more abala ulit, the re-arrange routine that you gave me, how many sets do i need to perform? Currently, im doing 4; 1 warm up (normal weight) then 3 working sets (pyramid). Just wanna hear your thought about this. Many thanks
Amount of worksets is the age-old question, however I am a firm believer that 2-3 bust-ass sets is enough per exercise. When I say "workset", I mean all-out, to failure, nothing left in the tank. You do that, you won't have enuff in you to do many sets. Don't fall into the trap of doing countless sets, pacing yourself, and living in the gym for 2-3 hours. Get in, work hard, and get out and grow. Good luck.
p.s - You should be doing more than 1 warmup on the first exercise for each bdpt, since 1) Muscle is cold and needs warmed up to prevent injury and 2) The first exercise is a compound which involves heavier weights than isolations. Do just enuff warm-up for safety, but don't drain your energy.
eto na google ko lang at wiki pero binasa ko rin sa 1st , 2nd , 3rd book ng Starting Strength
Depende yan sa comfort zone mo na hindi ka masyado maririsk ang pagka straight o arch back ng likod mo, too high or too low depende yan sa struktura ng katawan mo.
You can try lower , pero may maririsk ba ang arch back? distance ng bar, hand placement, at foot stance?
Bakit kaya di ka na lang muna gumamit ng training program na proven to be effective tulad ng Starting Strength, Strong Lifts 5x5, Max OT, or Wendler 531 ?
Try it for 6 months then tingnan mo kung may progress ka
Ayos yang 10 reps boss mhedjas, sila dalton nag adjust ng rep scheme sa chest went for a lower weight for more reps 12+ mas na develop pecs nila kesa sa 5 rep scheme pero sayo parin yan kung ano gagana sayo
why not create your own program,
include the exercise that you think challenges you most and would give you gains.
choose the exercise where your body reacts the most, you dont have to stick on a same program that everybody is doing.
mga brod, quick question, 3hours sleep, pede ba mag workout kung kaya naman? ano sa tingin nyo? salamat
Sinagot mo na yung tanong.
Pero IMO, kung deadlift day ko, I'm unlikely to train. Madali kasi akong pagpawisan kapag kulang sa tulog. Isa pang prob dyan, baka mawala ka, hindi mo namamalayan, sa focus. Normally I WO with at least 6-7hr sleep beforehand, lower than that, no. I prefer to lift when my body(that is physically, not just mentally) is ready. Hope you get the point there, baka kasi sa tingin mo kaya mo, pero yung katawan mo hindi...
^ salamat brod. kinukuha ko lang yung opinyon ng iba kasi ako mismo, nagbubuhat kahit 2hours lang tulog ko kasi kaya ko nga. ang gumugulo lang sa isip ko eh baka masama sa maskels kahit kaya naten. salamat
nung time ba na ginagamit mo yung Bill Starr 5x5, are your diet, rest, and sleep in check ?
ano lifting stats mo when you started that program ? ano current lifting stats mo ngayon ?
4-5 mos nahihinto pag sumakit shoulders.. Diet kahit anu kinakaen ko e rest sleep ok naman..
Sq 80 to 140
Bp 80 to 130x3
Br 80 to 130
DL 80 to 130x3
Ohp 40 to 90
Pounds
medyas, sakin ha, kung gumagana naman at tuloy tuloy naman progress mo why change your routine? mahirap para sa pananaw ko ang papalit palit minsan dun ka lalo tatamarin eh. hehe
ask ko lang po,
pag may sore paba yung muscle pero mga 2days na nakarest pwede na ibuhat ulit or antayin mawala yung sore bago itrainhard uli?
thanks )
Comments
Yes. ^
@Emman1986 - No problemo bro - anytime I can help.
@ sir BD, salamat ulit. And one more abala ulit, the re-arrange routine that you gave me, how many sets do i need to perform? Currently, im doing 4; 1 warm up (normal weight) then 3 working sets (pyramid). Just wanna hear your thought about this. Many thanks
Amount of worksets is the age-old question, however I am a firm believer that 2-3 bust-ass sets is enough per exercise. When I say "workset", I mean all-out, to failure, nothing left in the tank. You do that, you won't have enuff in you to do many sets. Don't fall into the trap of doing countless sets, pacing yourself, and living in the gym for 2-3 hours. Get in, work hard, and get out and grow. Good luck.
p.s - You should be doing more than 1 warmup on the first exercise for each bdpt, since 1) Muscle is cold and needs warmed up to prevent injury and 2) The first exercise is a compound which involves heavier weights than isolations. Do just enuff warm-up for safety, but don't drain your energy.
maraming salamat po
Depende yan sa comfort zone mo na hindi ka masyado maririsk ang pagka straight o arch back ng likod mo, too high or too low depende yan sa struktura ng katawan mo.
You can try lower , pero may maririsk ba ang arch back? distance ng bar, hand placement, at foot stance?
You can try higher pero same as above.
-broscience
This. Nakadepende din yun sa length ng shins. Mapapansin mo yun kapag perpendicular sa floor yung shins mo...
Bench press 3x10
Inclined bench press
Decline bench press
Flat dumbell flyes
Inclined dumbell flyes
Cable crossover
Bakit kaya di ka na lang muna gumamit ng training program na proven to be effective tulad ng Starting Strength, Strong Lifts 5x5, Max OT, or Wendler 531 ?
Try it for 6 months then tingnan mo kung may progress ka
gaya ng sabi ni Jettie, depende yan sa body structure mo
sa akin, low hip kasi matangkad ako. pag high hip kasi, close to parallel na ang position ng back ko
sa tingin ko lang naman, mas maganda siguro na gumamit muna sya ng training program na subok na
tsaka na sya mag-experiment pag ok na ang gains nya at ang knowledge nya ay mostly based from experience na
Sir kakatapos ko lang itry ang billstarr 5x5.. since nun bumalik ako magbuhat puro fullbody wo lang ginamit ko..
why not create your own program,
include the exercise that you think challenges you most and would give you gains.
choose the exercise where your body reacts the most, you dont have to stick on a same program that everybody is doing.
ilang months mo ginamit yung Bill Starr 5x5 ?
nung time ba na ginagamit mo yung Bill Starr 5x5, are your diet, rest, and sleep in check ?
ano lifting stats mo when you started that program ? ano current lifting stats mo ngayon ?
Tara balik na tayo sa training Q&A!
Sinagot mo na yung tanong.
Pero IMO, kung deadlift day ko, I'm unlikely to train. Madali kasi akong pagpawisan kapag kulang sa tulog. Isa pang prob dyan, baka mawala ka, hindi mo namamalayan, sa focus. Normally I WO with at least 6-7hr sleep beforehand, lower than that, no. I prefer to lift when my body(that is physically, not just mentally) is ready. Hope you get the point there, baka kasi sa tingin mo kaya mo, pero yung katawan mo hindi...
4-5 mos nahihinto pag sumakit shoulders.. Diet kahit anu kinakaen ko e rest sleep ok naman..
Sq 80 to 140
Bp 80 to 130x3
Br 80 to 130
DL 80 to 130x3
Ohp 40 to 90
Pounds
pag may sore paba yung muscle pero mga 2days na nakarest pwede na ibuhat ulit or antayin mawala yung sore bago itrainhard uli?
thanks