Ano ginagawa mo bago mag WO? warm up? stretching? cardio?
10 mins warm up sa aluminum rod tsaka 5 mins stretching (Back and arms) sir @badass_vinch po bago ang WO. Buhat sa umaga tapos ang cardio ko ay basketball sa hapon.
Ano ginagawa mo bago mag WO? warm up? stretching? cardio?
10 mins warm up sa aluminum rod tsaka 5 mins stretching (Back and arms) sir @badass_vinch po bago ang WO. Buhat sa umaga tapos ang cardio ko ay basketball sa hapon.
Kada WO ganyan routine mo? how do you stretch your back?
Kada WO ganyan routine mo? how do you stretch your back?
Yung sa al rod at stretching yes, kada routine po sir. pero yung basketball, last week ko nalang ibinalik kasi napansin ko na lumalaki na yung tiyan ko. hehe
Ah ok, next time spend enough time stretching your, lower back, pelvic area, hams, glutes and groin. Especially on squat and DL days kasi yan ang mga importanteng areas. Imagine stertching and warming up more upper body parts on leg day? haha no wonder madami may problem sa lower back kasi yung bro stretch ang ginagawa ng karamihan. yung bakal stretch at shoulder stretch, twist twist tapos squat or DL pala gagawin. R.I.P lower back ka nyan hehe
Ah ok, next time spend enough time stretching your, lower back, pelvic area, hams, glutes and groin. Especially on squat and DL days kasi yan ang mga importanteng areas. Imagine stertching and warming up more upper body parts on leg day? haha no wonder madami may problem sa lower back kasi yung bro stretch ang ginagawa ng karamihan. yung bakal stretch at shoulder stretch, twist twist tapos squat or DL pala gagawin. R.I.P lower back ka nyan hehe
hehe, pansin ko nga din sa mga nagbubuhat samin yun sir, mali yung part ng stretching sa bubuhatin nila. Noted sir, papagalingin ko muna siguro to bago ako bumalik sa deads, shrugs at squats. Todo effort ako sa bb shrugs as much as possible, ewan ko ba, natutuwa kasi ako kapag ganun. hehe
Ah ok, next time spend enough time stretching your, lower back, pelvic area, hams, glutes and groin. Especially on squat and DL days kasi yan ang mga importanteng areas. Imagine stertching and warming up more upper body parts on leg day? haha no wonder madami may problem sa lower back kasi yung bro stretch ang ginagawa ng karamihan. yung bakal stretch at shoulder stretch, twist twist tapos squat or DL pala gagawin. R.I.P lower back ka nyan hehe
hehe, pansin ko nga din sa mga nagbubuhat samin yun sir, mali yung part ng stretching sa bubuhatin nila. Noted sir, papagalingin ko muna siguro to bago ako bumalik sa deads, shrugs at squats. Todo effort ako sa bb shrugs as much as possible, ewan ko ba, natutuwa kasi ako kapag ganun. hehe
Magagawa ka ng sariling stretching at warm up routine na good for whatever WO/training na gagawin mo. Something that will prime your body for some serious shit. Mapa weights or basketball man siguradong mako-condition yung katawan mo. Ako personally iisa yung stretching routine ko every WO, good for warm up, rehab/prehab at gisingin ang mga muscle at joints.
Mga ka PBB tanong lang po, ano ba ang mas advisable for aesthetics goal,
Heavy weights (max effort) with low reps (5-6 reps) or
Moderate weights (minus 10-15lbs on max effort) with high reps (8-12 reps)?
Nahihirapan na kasi akong itaas sa 120 lbs yung bench press ko, although kaya pa naman kaso hindi ko na maitaaas sa 6 reps max. kapag mas mataas sa 120 lbs nasa 3-5 reps nalang.
Mga ka PBB tanong lang po, ano ba ang mas advisable for aesthetics goal,
Heavy weights (max effort) with low reps (5-6 reps) or
Moderate weights (minus 10-15lbs on max effort) with high reps (8-12 reps)?
Both will increase muscle mass as long as there is progressive overload
Nahihirapan na kasi akong itaas sa 120 lbs yung bench press ko, although kaya pa naman kaso hindi ko na maitaaas sa 6 reps max. kapag mas mataas sa 120 lbs nasa 3-5 reps nalang.
Both will increase muscle mass as long as there is progressive overload
check your diet and your sleep
Hi Sir @nrg500, sa diet po na hihit ko naman yung calorie requirement ko although yung sa protein intake medyo hirap, 180 lbs ako pero nasa 90-100g lang na iintake ko sa isang araw. Tinigil ko na po kasi mag whey protein. Sa rest naman nasa 6-7 hrs kapag weekdays at 8-9 hrs pag weekends.
ok lang yung 3-5 reps as long as mas mabigat sa 120lbs. Shempre mas mabigat yun kaya konti magagawa mo. Eventually madadagdagan din yung reps mo basta bumahat ka ng more than 120lbs. Siguro kahit 130lbs lang muna. Walang technical na explanation dyan, more weight=less reps yun lang yan. Goodluck
ahahahaha! mukang kailangan ko na talaga ng tulong ni whey. hehe hindi ko ma reach kapag whole foods. hehe
Hindi whey sagot dyan. Konting sacrifice lang. kaya may maganda at ordinary na katawan e, kasi it's all about wanting it bad... pagkain lang yan, it's a painless way to get to your goals
ok lang yung 3-5 reps as long as mas mabigat sa 120lbs. Shempre mas mabigat yun kaya konti magagawa mo. Eventually madadagdagan din yung reps mo basta bumahat ka ng more than 120lbs. Siguro kahit 130lbs lang muna. Walang technical na explanation dyan, more weight=less reps yun lang yan. Goodluck
Ah, i see. Pero Sir @badass_vinch, kapag 3-5 reps lang nagawa ko as is padin ung 5 sets nya tama po ba?
ok lang yung 3-5 reps as long as mas mabigat sa 120lbs. Shempre mas mabigat yun kaya konti magagawa mo. Eventually madadagdagan din yung reps mo basta bumahat ka ng more than 120lbs. Siguro kahit 130lbs lang muna. Walang technical na explanation dyan, more weight=less reps yun lang yan. Goodluck
Ah, i see. Pero Sir @badass_vinch, kapag 3-5 reps lang nagawa ko as is padin ung 5 sets nya tama po ba?
1. Kain ka ulit pag natunawan ka ng konti... solved! Pag kulang ulam, dagdag kanin na lang. Better get calories from rice kesa wala at kulang sa kain.
2. YES and NO
-Yes, kung 5-7 nagagawa mo, do 5 sets. Meaning it's heavy pero kaya ng katawan mo.
-No, kung 3-4 reps lang nagagawa mo sa first-third set. tigil mo na. Ok na yung 3 sets x 3-4 reps. Meaning mabigatmasyado yung weight and there's no point of pursuing 5 sets kung shoulder injury naman kapalit. FYI, BP should be treated differently from squats and DL.
FYI, BP should be treated differently from squats and DL.
kasi may mga sets ako na di ko maingat sa last reps pero ang weird sa first at last set nangyayari. yun first set medyo may takot siguro hahaha pero ayun nung try sabi ko mukang kaya pa naman rest ko lang muna. sinabihan ko na nga yun katabi ko na paspot in case di ko mabuhat ulit hehehe ayun sa last set last rep nangyari ulit pero in between nakaya naman
squat and DL = whole body ginagamit
BP= combo ng chest, shoulders and triceps
3 reps mabigat yun para sa upper body muscle group na yan. Pwede din naman BP like a PLer pero iba form nun. di mo mararamdaman sa chest kaya kung gusto mo ng PL bench isantabi mo muna aesthetic goals mo. Siguro kung time tested na yung strength mo at kaya mo magbench ng mabigat while still hitting your chest then ok lang yung 3 heavy reps paminsan minsan.
Squat and DL buong katawan bumubuhat sa weight kaya equally distributed yung stress. Di katulad ng BP na na shoulders ang pressure.
Base sa height at sa weight mo ngayon, let's assume na 20% body fat ka ngayon
Fat-free mass = 159 lbs x (1 - 0.2) = 159 lbs x 0.8 = 127.2 lbs ~ 130 lbs
Protein intake lower limit = 130 lbs x 1 = 130g of protein a day
Protein intake upper limit = 130 lbs x 1.4 = 180g of protein a day
Now, which one to use ? Kung bulking ka, you may try 130g. Kung cutting ka, 180g
For simplicity, try mo muna ang 130g then observe for a month. Kung kulang, try to add in 10g increments
Bigyan na lang kita ng quick protein content guide
100g of raw lean meat (chicken, pork, beef, fish) = 20g of protein
1 large egg including the yolk = 6g of protein
Base dyan, ang 3/4 kg ng chicken breast fillet without skin ay may 150g of protein. Split it into 3 to 4 meals. Oo nga pala, raw weights yan dahil raw yan pag binili mo sa palengke or grocery
Dun sa 120 lb bench press mo, try mo dagdagan by 2.5 lbs every week while maintaining the reps. Baka naman kasi 10 lbs ang dinadagdag mo every week, malaking increase yun
120 lbs to 122.5 lbs is a ~2% increase in weight
120 lbs to 125 lbs is a ~4% increase in weight
120 lbs to 130 lbs is an ~8% increase in weight
squat and DL = whole body ginagamit
BP= combo ng chest, shoulders and triceps
3 reps mabigat yun para sa upper body muscle group na yan. Pwede din naman BP like a PLer pero iba form nun. di mo mararamdaman sa chest kaya kung gusto mo ng PL bench isantabi mo muna aesthetic goals mo. Siguro kung time tested na yung strength mo at kaya mo magbench ng mabigat while still hitting your chest then ok lang yung 3 heavy reps paminsan minsan.
Squat and DL buong katawan bumubuhat sa weight kaya equally distributed yung stress. Di katulad ng BP na na shoulders ang pressure.
ayun thanks sir vinch. less 120 lbs pa sakin sir so push ko pa muna until maabot yan?
@shane bro sorry napasingit ako sa journal mo hehe
Base sa height at sa weight mo ngayon, let's assume na 20% body fat ka ngayon
Fat-free mass = 159 lbs x (1 - 0.2) = 159 lbs x 0.8 = 127.2 lbs ~ 130 lbs
Protein intake lower limit = 130 lbs x 1 = 130g of protein a day
Protein intake upper limit = 130 lbs x 1.4 = 180g of protein a day
Now, which one to use ? Kung bulking ka, you may try 130g. Kung cutting ka, 180g
For simplicity, try mo muna ang 130g then observe for a month. Kung kulang, try to add in 10g increments
Bigyan na lang kita ng quick protein content guide
100g of raw lean meat (chicken, pork, beef, fish) = 20g of protein
1 large egg including the yolk = 6g of protein
Base dyan, ang 3/4 kg ng chicken breast fillet without skin ay may 150g of protein. Split it into 3 to 4 meals. Oo nga pala, raw weights yan dahil raw yan pag binili mo sa palengke or grocery
Dun sa 120 lb bench press mo, try mo dagdagan by 2.5 lbs every week while maintaining the reps. Baka naman kasi 10 lbs ang dinadagdag mo every week, malaking increase yun
120 lbs to 122.5 lbs is a ~2% increase in weight
120 lbs to 125 lbs is a ~4% increase in weight
120 lbs to 130 lbs is an ~8% increase in weight
squat and DL = whole body ginagamit
BP= combo ng chest, shoulders and triceps
3 reps mabigat yun para sa upper body muscle group na yan. Pwede din naman BP like a PLer pero iba form nun. di mo mararamdaman sa chest kaya kung gusto mo ng PL bench isantabi mo muna aesthetic goals mo. Siguro kung time tested na yung strength mo at kaya mo magbench ng mabigat while still hitting your chest then ok lang yung 3 heavy reps paminsan minsan.
Squat and DL buong katawan bumubuhat sa weight kaya equally distributed yung stress. Di katulad ng BP na na shoulders ang pressure.
ayun thanks sir vinch. less 120 lbs pa sakin sir so push ko pa muna until maabot yan?
@shane bro sorry napasingit ako sa journal mo hehe
Maabot ang ano? 120lbs? walang magic numbers na kelangan mareach kung nagpapaganda ka ng katawan, walang din required weight. Keep pushing that's it. kung less than 100lbs BP mo dont worry as long as nagiimprove chest mo. Every WO try to lift heavier with more reps than the previous WO, kahit +5lbs lang or +1rep. Pero wag guguho mundo mo pag hindi ka nakapagadd ng weight or reps, may bukas pa...
Incline/Straight?/Decline Bench Press for Chest
Wide grip (Front and Back) lat pull down and Seated Cable Row for Back
Seated Triceps Press for Triceps
Sunday: Traps/Shoulder Program
Dumbbell Shugs/Reverse Barbell Shugs for Traps
Front Plate Raise/Barbell Shoulder Raise/Upright barbell row for shoulder
Bago ka pa lang, focus ka muna sa compound exercises
wala rin ako makita na leg training
Walang magic workout or magic pills para magkaroon ng magandang katawan. A good-looking body is just a side-effect of being strong. Get stronger
Try this program
Day 1
Deadlift
Bench Press
Bicep exercise
Day 2
Barbell Row
Seated Press
Day 3
Squat
Pull Ups
Tricep exercise
Basta ayusin mo ang diet mo. Kumain ka ng gulay at prutas araw-araw. Mag-take ka rin ng Omega-3 supplement kung bihira ka lang kumain ng isda
Importante rin ang ginagawa mo during your non-training days. Dapat maka-recover ka ng maayos sa mga workout mo
Incline/Straight?/Decline Bench Press for Chest
Wide grip (Front and Back) lat pull down and Seated Cable Row for Back
Seated Triceps Press for Triceps
Sunday: Traps/Shoulder Program
Dumbbell Shugs/Reverse Barbell Shugs for Traps
Front Plate Raise/Barbell Shoulder Raise/Upright barbell row for shoulder
Bago ka pa lang, focus ka muna sa compound exercises
wala rin ako makita na leg training
Walang magic workout or magic pills para magkaroon ng magandang katawan. A good-looking body is just a side-effect of being strong. Get stronger
Try this program
Day 1
Deadlift
Bench Press
Bicep exercise
Day 2
Barbell Row
Seated Press
Day 3
Squat
Pull Ups
Tricep exercise
Basta ayusin mo ang diet mo. Kumain ka ng gulay at prutas araw-araw. Mag-take ka rin ng Omega-3 supplement kung bihira ka lang kumain ng isda
Importante rin ang ginagawa mo during your non-training days. Dapat maka-recover ka ng maayos sa mga workout mo
kulang yan. unless 10 sets minimum 10 reps per exercise.
Comments
10 mins warm up sa aluminum rod tsaka 5 mins stretching (Back and arms) sir @badass_vinch po bago ang WO. Buhat sa umaga tapos ang cardio ko ay basketball sa hapon.
Kada WO ganyan routine mo? how do you stretch your back?
Yung sa al rod at stretching yes, kada routine po sir. pero yung basketball, last week ko nalang ibinalik kasi napansin ko na lumalaki na yung tiyan ko. hehe
ganito po sir:
hehe, pansin ko nga din sa mga nagbubuhat samin yun sir, mali yung part ng stretching sa bubuhatin nila. Noted sir, papagalingin ko muna siguro to bago ako bumalik sa deads, shrugs at squats. Todo effort ako sa bb shrugs as much as possible, ewan ko ba, natutuwa kasi ako kapag ganun. hehe
Magagawa ka ng sariling stretching at warm up routine na good for whatever WO/training na gagawin mo. Something that will prime your body for some serious shit. Mapa weights or basketball man siguradong mako-condition yung katawan mo. Ako personally iisa yung stretching routine ko every WO, good for warm up, rehab/prehab at gisingin ang mga muscle at joints.
Hi bro, thanks. much appreciated!
Heavy weights (max effort) with low reps (5-6 reps) or
Moderate weights (minus 10-15lbs on max effort) with high reps (8-12 reps)?
Nahihirapan na kasi akong itaas sa 120 lbs yung bench press ko, although kaya pa naman kaso hindi ko na maitaaas sa 6 reps max. kapag mas mataas sa 120 lbs nasa 3-5 reps nalang.
Both will increase muscle mass as long as there is progressive overload
check your diet and your sleep
Hi Sir @nrg500, sa diet po na hihit ko naman yung calorie requirement ko although yung sa protein intake medyo hirap, 180 lbs ako pero nasa 90-100g lang na iintake ko sa isang araw. Tinigil ko na po kasi mag whey protein. Sa rest naman nasa 6-7 hrs kapag weekdays at 8-9 hrs pag weekends.
:^^
ahahahaha! mukang kailangan ko na talaga ng tulong ni whey. hehe hindi ko ma reach kapag whole foods. hehe
Hindi whey sagot dyan. Konting sacrifice lang. kaya may maganda at ordinary na katawan e, kasi it's all about wanting it bad... pagkain lang yan, it's a painless way to get to your goals
Sa bulsa lang masakit
Dalawang factor bro,
1. Nabubusog na ako kagad
2. Nauubusan or nauubos ko yung ulam. hahahaha
Nagagalit ermats ko muka na daw akong dinasaur puro karne nalang palagi.
Ah, i see. Pero Sir @badass_vinch, kapag 3-5 reps lang nagawa ko as is padin ung 5 sets nya tama po ba?
1. Kain ka ulit pag natunawan ka ng konti... solved! Pag kulang ulam, dagdag kanin na lang. Better get calories from rice kesa wala at kulang sa kain.
2. YES and NO
-Yes, kung 5-7 nagagawa mo, do 5 sets. Meaning it's heavy pero kaya ng katawan mo.
-No, kung 3-4 reps lang nagagawa mo sa first-third set. tigil mo na. Ok na yung 3 sets x 3-4 reps. Meaning mabigatmasyado yung weight and there's no point of pursuing 5 sets kung shoulder injury naman kapalit. FYI, BP should be treated differently from squats and DL.
kasi may mga sets ako na di ko maingat sa last reps pero ang weird sa first at last set nangyayari. yun first set medyo may takot siguro hahaha pero ayun nung try sabi ko mukang kaya pa naman rest ko lang muna. sinabihan ko na nga yun katabi ko na paspot in case di ko mabuhat ulit hehehe ayun sa last set last rep nangyari ulit pero in between nakaya naman
squat and DL = whole body ginagamit
BP= combo ng chest, shoulders and triceps
3 reps mabigat yun para sa upper body muscle group na yan. Pwede din naman BP like a PLer pero iba form nun. di mo mararamdaman sa chest kaya kung gusto mo ng PL bench isantabi mo muna aesthetic goals mo. Siguro kung time tested na yung strength mo at kaya mo magbench ng mabigat while still hitting your chest then ok lang yung 3 heavy reps paminsan minsan.
Squat and DL buong katawan bumubuhat sa weight kaya equally distributed yung stress. Di katulad ng BP na na shoulders ang pressure.
Same height tayo, kapos yang 100g of protein
Ito ang computation ng protein requirements, 1g to 1.4g of protein for every pound of fat-free mass.
http://www.muscleforlife.com/how-much-protein-build-muscle/
Fat-free mass = body weight x (1 - bf%)
Base sa height at sa weight mo ngayon, let's assume na 20% body fat ka ngayon
Fat-free mass = 159 lbs x (1 - 0.2) = 159 lbs x 0.8 = 127.2 lbs ~ 130 lbs
Protein intake lower limit = 130 lbs x 1 = 130g of protein a day
Protein intake upper limit = 130 lbs x 1.4 = 180g of protein a day
Now, which one to use ? Kung bulking ka, you may try 130g. Kung cutting ka, 180g
For simplicity, try mo muna ang 130g then observe for a month. Kung kulang, try to add in 10g increments
Bigyan na lang kita ng quick protein content guide
100g of raw lean meat (chicken, pork, beef, fish) = 20g of protein
1 large egg including the yolk = 6g of protein
Base dyan, ang 3/4 kg ng chicken breast fillet without skin ay may 150g of protein. Split it into 3 to 4 meals. Oo nga pala, raw weights yan dahil raw yan pag binili mo sa palengke or grocery
Dun sa 120 lb bench press mo, try mo dagdagan by 2.5 lbs every week while maintaining the reps. Baka naman kasi 10 lbs ang dinadagdag mo every week, malaking increase yun
120 lbs to 122.5 lbs is a ~2% increase in weight
120 lbs to 125 lbs is a ~4% increase in weight
120 lbs to 130 lbs is an ~8% increase in weight
ayun thanks sir vinch. less 120 lbs pa sakin sir so push ko pa muna until maabot yan?
@shane bro sorry napasingit ako sa journal mo hehe
Hi Bro @nrg500, Salamat sa input! will do this!
Hi Bro @yopyopm, No worries bro. may natutunan din naman ako.
Keep em coming! :sport:
Maabot ang ano? 120lbs? walang magic numbers na kelangan mareach kung nagpapaganda ka ng katawan, walang din required weight. Keep pushing that's it. kung less than 100lbs BP mo dont worry as long as nagiimprove chest mo. Every WO try to lift heavier with more reps than the previous WO, kahit +5lbs lang or +1rep. Pero wag guguho mundo mo pag hindi ka nakapagadd ng weight or reps, may bukas pa...
Top: January 2015 @ 180 lbs
Bottom: October @ 170 lbs
Feeling ko forever bulking ang mangyayari sakin hehe
So mas malakas na shoulders at triceps = mas malakas na buhat sa bench.
Effort pa more ako nito sa shoulders at tri's hehe
Bago ka pa lang, focus ka muna sa compound exercises
wala rin ako makita na leg training
Walang magic workout or magic pills para magkaroon ng magandang katawan. A good-looking body is just a side-effect of being strong. Get stronger
Try this program
Day 1
Deadlift
Bench Press
Bicep exercise
Day 2
Barbell Row
Seated Press
Day 3
Squat
Pull Ups
Tricep exercise
Basta ayusin mo ang diet mo. Kumain ka ng gulay at prutas araw-araw. Mag-take ka rin ng Omega-3 supplement kung bihira ka lang kumain ng isda
Importante rin ang ginagawa mo during your non-training days. Dapat maka-recover ka ng maayos sa mga workout mo
kulang yan. unless 10 sets minimum 10 reps per exercise.
less is more
more is more
enough?:^^