no real progress(i think)

HawkEye02HawkEye02 Posts: 454
in Bodybuilding Discussion
guys 2 years na ako nagbubuhat consistent naman then i always stopped going to gym every december, april and may coz to i always go to UAE for my vacation. but during vacation i perform exercises naman using a pair of dumbells sa house namin sa UAE. after these years i didn't notice any serious gains in my weight and muscle mass or definition. yung weight ko po ay laging naglalaro sa range ng 65kg to 70kg, my height is 5'7. post po ako ng pic sana para makita nyo paturo nmn po. (sorry for the long post, medyo frustrated lng) :]tama po ba dito ko ipost or sa official Q&A? sorry po newbie lng dito sa site :]

Comments

  • El-bad4ssEl-bad4ss Posts: 265
    Post mo ano gingawa mo sa gym at ano kinkain mo. Pero sa hula ko not intense enough ang training at pabaya sa kain. Thts usually the case, we all been there at some point.
  • HawkEye02HawkEye02 Posts: 454
    El-bad4ss wrote:
    Post mo ano gingawa mo sa gym at ano kinkain mo. Pero sa hula ko not intense enough ang training at pabaya sa kain. Thts usually the case, we all been there at some point.

    haha. eto po routine ko:

    monday: chest/shoulders/triceps

    tues: rest/abs

    wed: back/bis

    thurs:rest/abs

    friday:legs/traps

    sat/sun:rest

    i keep my sets 12 each bodypart, 8-12 reps, 15 mins cardio after session

    yung kain ko nmn mostly tuna, eggs, chicken, veggies and 1 cup rice every main meal. tapos po snacks if magutom ng between meals like biscuits or papak ng PB.

    problem ko din po mabagal ako mag gain ng strength in 2 years max bench ko lng po is 110 lbs. :|
  • rotrot78rotrot78 Posts: 1,147
    ^ thats the problem.. you need to lift heavy.. or else walang mangyayari sayo.. ewan ko pero marami sa atin ang may maling perception.. napaka simple lang naman talaga mag pa build ng muscle you need to lift heavy dahil kung hindi eh d sana lahat ng bodybuilder lapis "pencil" ang binubuhat. you're nutrition is ok.. hindi ako naniniwala sa light lifting and 20 reps.
  • sergieeesergieee Posts: 656
    wag ka muna magcardio. pag di gumalaw. ramihan mo kain mo. wag mo kalimutan pag bigatan mga buhat mo.
  • monching11monching11 Posts: 7,273
    ^+1
  • daltonkamotedaltonkamote Posts: 3,629
    tingin ko lang, baka mas mag ka korte ka sa split routine. baka lang, kase dati ganyan routine ko every other day pero parang mabagal progress, and kain ka ng madame at nutritious wag ung mga junk junk foods.

    and gaya nga ng sabi nila, every session try to add reps / weight para ma challenge ang muscles mo.
  • Mighty_OakMighty_Oak Posts: 3,940
    Switch to a strength based training program then eat a lot.
  • HawkEye02HawkEye02 Posts: 454
    salamat po sa advices masters! :]

    any suggestions po for strength training? mukang yun po ang kulang ko. cause every time i workout nmn po i make sure when it is in 9th rep to 12th the weight i put on my bar is bringing me till failure. pag ng add po ako ng weight hindi na maganda yung form ko and i can only make it up to 5-6 reps range in good form. mas ok po ba yung low/heavy compared to 8-12 reps of lighter? salamat po ulit
  • Mighty_OakMighty_Oak Posts: 3,940
    Exactly that's what strength training is. Rep range is between 1-5 reps only.

    Try Bill Star's 5x5 or Rippetoe's Starting Strength.
  • HawkEye02HawkEye02 Posts: 454
    Mighty_Oak wrote:
    Exactly that's what strength training is. Rep range is between 1-5 reps only.

    Try Bill Star's 5x5 or Rippetoe's Starting Strength.

    salamat po, excited na ako simulan to pag uwi ko ng pinas next week! i'll keep you guys updated. thanks
  • ironpump666ironpump666 Posts: 309
    aside from lifting heavy, learn how to periodize your training para anjan yung intensity tas switch routine cycle every 8-12 weeks para hindi magiging used to it yung muscles mo.. shock them with lifting heavy and by cycling your routines. at gaya ng sabi ng mga masters, watch your nutrition and diet.. as of now, wag ka muna mag diet since mg bu'bulk up ka pa.. you need serious amount of calories para maka buhat ka ng mabibigat. something 2500+ calories /day
  • Mighty_OakMighty_Oak Posts: 3,940
    ironpump666 wrote:
    switch routine cycle every 8-12 weeks para hindi magiging used to it yung muscles mo

    Dito lang ako mejo disagree bai. So long as your progressing just stick with the program.
  • HawkEye02HawkEye02 Posts: 454
    Mighty_Oak wrote:
    ironpump666 wrote:
    switch routine cycle every 8-12 weeks para hindi magiging used to it yung muscles mo

    Dito lang ako mejo disagree bai. So long as your progressing just stick with the program.

    ok po. should i add weight every set po ba sa 5x5 or every week? parang nakakatakot yung 5x5 program haha XD
  • Mighty_OakMighty_Oak Posts: 3,940
    Here read this:

    http://www.eclipsegym.com/forums/viewtopic.php?t=57
  • KyzackKyzack Posts: 1,088
    hindi sya nakakatakot bro eheheh. i, and many others here, have benefited from that program. sky rocket ang strength gains. goodluck bro
  • HawkEye02HawkEye02 Posts: 454
    Kyzack wrote:
    hindi sya nakakatakot bro eheheh. i, and many others here, have benefited from that program. sky rocket ang strength gains. goodluck bro

    thanks sir kyzack! hahaha parang nakakaputok kc ng ugat sa ulo yan hahaha. tagal ko na din ndi ngssquat panay leg press lng po ppractisin ko muna mag bodyweight squats before i start this program 2 weeks from now after i get back in phils. :]

    sir can i substitute pull ups with lat pulldowns? mahina pa tlga ako khit 1 rep hindi ko maangat sarili ko :|
  • KyzackKyzack Posts: 1,088
    yes you can :)
  • arwin0609arwin0609 Posts: 984
    Mighty_Oak wrote:
    Exactly that's what strength training is. Rep range is between 1-5 reps only.

    Try Bill Star's 5x5 or Rippetoe's Starting Strength.

    + 1 on this...
  • Mighty_OakMighty_Oak Posts: 3,940
    HawkEye02 wrote:
    Kyzack wrote:
    hindi sya nakakatakot bro eheheh. i, and many others here, have benefited from that program. sky rocket ang strength gains. goodluck bro

    thanks sir kyzack! hahaha parang nakakaputok kc ng ugat sa ulo yan hahaha. tagal ko na din ndi ngssquat panay leg press lng po ppractisin ko muna mag bodyweight squats before i start this program 2 weeks from now after i get back in phils. :]

    sir can i substitute pull ups with lat pulldowns? mahina pa tlga ako khit 1 rep hindi ko maangat sarili ko :|

    Watch mo sa YT yung "So you think you can squat?" at yung mga instructional vids ni Mark Rippetoe on doing squats.

    Nalala ko tuloy yung sabi ni Rip' regarding leg press vs. squats. "Well you can do leg press but that's gay". hahaha!

  • HawkEye02HawkEye02 Posts: 454
    Mighty_Oak wrote:
    HawkEye02 wrote:
    Kyzack wrote:
    hindi sya nakakatakot bro eheheh. i, and many others here, have benefited from that program. sky rocket ang strength gains. goodluck bro

    thanks sir kyzack! hahaha parang nakakaputok kc ng ugat sa ulo yan hahaha. tagal ko na din ndi ngssquat panay leg press lng po ppractisin ko muna mag bodyweight squats before i start this program 2 weeks from now after i get back in phils. :]

    sir can i substitute pull ups with lat pulldowns? mahina pa tlga ako khit 1 rep hindi ko maangat sarili ko :|

    Watch mo sa YT yung "So you think you can squat?" at yung mga instructional vids ni Mark Rippetoe on doing squats.

    Nalala ko tuloy yung sabi ni Rip' regarding leg press vs. squats. "Well you can do leg press but that's gay". hahaha!


    hahaha cge po sir ty. yun nga po eh naiingit ako everytime nakakakita ako ng ngssquat sa gym ng heavy parang mala olympcs yung dating tapos ako leg press lng parang ang hina-hina ko tuloy. cguro po sa form yung problem ko kaya hindi ako makapag squat ng ayos. :|
  • PopoyPopoy Posts: 16
    try stronglifts 5x5 parekoy www.stronglifts.com

    remember lang sabi ng mga parekoy natin dito

    EAT
    REST
    RIGHT NUTRITION

    :)
  • rotrot78rotrot78 Posts: 1,147
    ^disagree, all three are important and you have to approach them equally.
  • El-bad4ssEl-bad4ss Posts: 265
    What you disagreeing exactly?
  • CoreCore Posts: 2,509
    El-bad4ss wrote:
    What you disagreeing exactly?

    Yung post ko po. Kaso tinanggal ko na po para hindi makalito sa mga PBB Members...
  • rotrot78rotrot78 Posts: 1,147
    El-bad4ss wrote:
    What you disagreeing exactly?

    it was deleted..
    Core wrote:
    El-bad4ss wrote:
    What you disagreeing exactly?

    Yung post ko po. Kaso tinanggal ko na po para hindi makalito sa mga PBB Members...

    core ill warn you on this. lalo ma coconfuse ang mga member.. para din may matutunan sila. at higit sa lahat ayoko maging mukhang tanga.
  • PopoyPopoy Posts: 16
    workout like a beast...
    eat like a horse...
    sleep like a baby...
  • CoreCore Posts: 2,509
    rotrot78 wrote:
    Core wrote:
    El-bad4ss wrote:
    What you disagreeing exactly?

    Yung post ko po. Kaso tinanggal ko na po para hindi makalito sa mga PBB Members...

    core ill warn you on this. lalo ma coconfuse ang mga member.. para din may matutunan sila. at higit sa lahat ayoko maging mukhang tanga.

    Opo sir.
  • El-bad4ssEl-bad4ss Posts: 265
    Sorry rot nt my intention.
  • rotrot78rotrot78 Posts: 1,147
    ^its ok sir, no harm done.
Sign In or Register to comment.


© Vanilla Keystone Theme 2024