Badong

Badong

Hoping for tips/advices mga boss!Salamat! Start po ako gym this coming November 30, 2012.Sedentary lifestyle po talaga then na realized ko po MALI.

19PreDaTor68

pictures will be very much appreciated hehe para mas okey pag analyze ng mga masters dto..depende pa kc yan sa body type mo kung ecto,endo,meso hehehe..5x5 stronglifts sr magandang program to start with goodluck sir kayang kaya yan basta wag mag mamadali.. :-)

Badong

Yan mga boss.current picture.sana ma improve pa.TY di po pala sa reply nyo and kay sir MILK sa PM.

milksworth

ahahah! tawa ako dun sa goal mo! pero bakit hindi diba?! kaya yan basta gugustuhin mo lang!

jcumali008

good luck sir and welcome..

bardagul

good luck sa goal mo!

ilan taon ka na ulet? <-- ahh.. i see 33...

basa ka dito dami training programs available.

Badong

masters, ok lang po ba ganito ako kahit mga 2-3 months masanay lang muna sa pagbuhat.bale MWF then jogging at konti dumbbell pag TTHS?salamat po!

Bench Press - 12-10-10-8 Reps
Bent Over Row - 12-10-10-8 Reps
Military Press - 10-10-8 Reps
Lat Pull Downs - 10-10-8 Reps
Skull Crushers (triceps) - 10-10-8 Reps
Incline Bicep Curls - 10-10-8 Reps
Back Squats - 12-10-10-8 Reps
Lunges - 10-10 Reps
Leg Extensions - 10-10-8 Reps
Leg Curls - 10-10-8 Reps
Calf Raises - 15-25 Reps
Hyperextensions (lower Back) - max@15 (then add weight) Reps
Incline Crunches - Reps

Rene

welcome To PBB
Suggestion lang ito kasi iba-ibang mag respond ang katawan ng tao. Hanap ka ng gym at mag patulong ka sa mga instructor/trainer na aral at defined na ang mga muscle mismo nila. Someone you want to follow. Pag beginner kasi, importante proper form and execution ng movement, hindi bigat ng weight. Master these movements: Bench press, Squat, Dead lift and Military press. In short, Compound movements that balances and strengthens major muscle groups. Re-evaluate progress monthly, and/or add more or use machines. Too much too early may hinder your progress or cause you painful injury. Remember you control the weight,,,Never let the weight control you!!!! Good luck and best wishes!!!cheers

Badong

Sir rene.Salamat ho sa advice!