Training Suggestions For The Day
badass_vinch
Posts: 4,471
Anyone who is in need of the following WITHIN THE DAY:
1. New workout routine
2. Training tips
3. Program adjustments
4. Alternative training style and method
5. Alternative exercise choices
6. Alternative cardio options
7. WOD
8. Etc.
Let's help one another become productive in a daily basis. NO MORE BORING AND UNSUCCESSFUL WORKOUTS!
**Kindly use our tag or quote features when posting your suggestions.
Thank You :hard:
1. New workout routine
2. Training tips
3. Program adjustments
4. Alternative training style and method
5. Alternative exercise choices
6. Alternative cardio options
7. WOD
8. Etc.
Let's help one another become productive in a daily basis. NO MORE BORING AND UNSUCCESSFUL WORKOUTS!
**Kindly use our tag or quote features when posting your suggestions.
Thank You :hard:
Comments
Try "Heavy Warm-up"
The goal is basically to make your current max weight feel light. Pag magaan sa pakiramdam most likely you can do more reps. So you'll hit 2 birds in one stone with this.
1. Do more reps with your current max
2. Increase your max without dropping your reps lower than 5
3. Test your strength by attempting 1-2RM without shifting to power training
Example:
Your max Squat is 200lbs x 5
Warm up sets:
100lbs x 10
140lbs x 8
180lbs x 6
200lbs x 3
220lbs x 2
230lbs x 1-2
Worksets:
200lbs x 2 sets (aim for 6-8 reps)
210lbs x 5 (optional)
*It looks more like a back off set but your man concern is doing more than 5 reps
ps. wag nyo na po ipayo na mag pahinga na lang ako dahil sagan ako sa pahinga hahaha
ahahaha may point ka sir V!
di ko na maalala kelan ako huli nag training ng ABS! parang kinatamadan ko na kaya thankful ako kahit papaano di ako nabubuntis
pero sir V, wla na ba talaga iba ? kahit for the pump na lang? hahahha ( kulit ko hahha )
Mas preferred yung same body part superset and giant sets sa traditional bodybuilding routine kasi split ang workout. Yung antagonist giant/superset sa mas personalized routine like what arnold did before.
Favorite giant set ko for chest:
Dips
Incline Flyes
Low Incline Bench Press
Fave antagonists superset naman Dips and Pullups
Exhaustion ang goal mo kaya maintaining strength is not that important. Pero I dont lower the weight on the main exercise lalo na kung compound, yung isolations ang magaadjust. I would go with 300lbs BP x 5 reps followed by 30lbs of flyes x 20 versus 240lbs x 10 superset with 50lbs of flyes x 10.
But better if you try both. who knows...
Ang problema sa gym na pinupuntahan ko, yung power cage ay bench press area din
Hinintay ko na lang matapos
Ang sakit pala sa braso ng Zercher Squat
Incline BP lang ata meron sila dyan sa branch na yan. Dati 2 cage nila ngayon ata 1 nalang.
Sanayan lang yung sa Zerchers pero mas ok pa din kung naka sweat shirt ka or hoodie. magpapasa biceps at forearms mo dyan lalo na kung heavy. Kung hirap ka magbalance ng bar pwede yung EZbar gamitin mo.
Unlike rear raises and face pulls, rowing allows you use heavier weights with less technique required to target the rear delt area. Same logic lang for front delts, you need a compound exercise to make it big. We rarely do a compound movement for rear delts that's why it doesn't grow the same rate as the front delts.
Nice! Try ko to on my next leg day
and hold that position...
If you're a strength fanatic and all you do is Deadlift and Squat and you cant do that to your woman then you should probably question what you're doin. Numbers in the gym mean nothing if it doesn't translate to real life situations. There's more to lifting...
Explore ZERCHER
LANDMINE PRESS
LANDMINE ROWS
*Free weight exercise pero parang machine ang hagod
*You can pile a lot of plates and go heavy
*for sure wala ka kaaagaw since nasa isang corner ka lang
*sarap i-superset or circuit type (finished with AXE MURDERERS)
AXE MURDERERS / HAYMAKERS
sir @badass_vinch balak ko gawin to mamaya sa squat...
syempre lighter weights lang para maka 100reps...
50% ng max ba kaya i-100reps base sa experience mo? at dahil magaan sya ang warm up ko mas magaan pa?
Oo, 50-60% realistic yan shempre depende sa individual pa din. Depende din sa technique na balak mo iapply, pero mahirap gawin yan ng straight set. Ako rest pause, bale tigil ka lang pero walang babaan ng bar, siguro pause for a few seconds then bomba ulit.
First attempt ko I used 220lbs (prior recent knee and back injuries). Unang bagsak ko 26 reps bago magpause, then hinati hati ko by 15-20reps kada pause hnagnag maka 100 reps. Grabe yung cramps na inabot ko pauwi lalo na at sinamahan ko pa yun ng ibang leg exercise.
2nd attempt ko I used 130lbs ata. Balak ko ko straight hangang 100 kasi magaan pero hirap as in! after 70reps nag pause nako. Pump na pump hindi nako makababa.
Never ko sinubukan yung 1RM, basis ko lang dyan is my heaviest squat. During that time heaviest ko is 320lbs. So less 100lbs on 1st attempt then less 200lbs sa 2nd attempt.
Goodluck bro! May the force be with you!
wahhh oks sir Vinch... kaya yan..pero sir ano to may warm up sets pa o salpak na kagad sa 100reps kasi magaan sya?
Magwarm up ka muna, hind naman agad mauubos energy mo. Make sure na medyo mainit ka na. Problem kasi dyan is either una bibigay cardiovascular strength mo or lower back fatigue. Mahirap magsquat ng hinihingal. Hindi ka gano hihingalin kung naka adjust na katawan mo. pwede mo naman ipang warm up yung weight na gagamitin mo mismo sa 100 reps, 3 sets of 10 siguro then 4th set kill 100 na. or if you feel strong after the warm up, pwede mo din taasan yung weight ng konti. kunyari 100lbs warm up, then 130lbs workset.
Sa upper/lower scheme lalabas twice a week halos ang upper and lower days. So sa first lower day pwede squat ang emphasis then after few days sa next lower day DL naman focus. Kung titignan mo on paper realistic pa rin yung squat/DL on the same day kasi meron ka naman 3-4 days bago ulitin yung routine, problem lang maapektohan yung upperbody training mo kasi most likely masakit pa lower back mo.
Ayus Sir...ready nako mamaya...salamat
thanks sir V. im thinking of changing my workout routines. and as paper indicate, during lower hypertrophy days, front squat ang suggested and back squat for the Lower Strength. iniisp ko mukang mahirapan ako during leg day ko since sa squat pa lang halos sumuko na ko eh hehe..
Actually pwede mo gamitin either front or back squat or both on the same day. Although mas quad dominant ang front squat hindi ibig sabihin hindi sya pwede gamitin as a power exercise. It's still a squat at I prefer it over back squats for core involvement. Grabe kaya ang piga mo sa buong torso pag nagfront squat ka ng heavy. Tsaka pag lumakas ka sa front squat for sure lalakas din back squat and DL mo. Chain reaction yan.
salamat ulit sir V.dami ko natutunan sayo hehe...itry ko sana ung front squat kahapon kase nga more quads daw ang tama nun, eh nakasalpak na yung 100lbs, tinuloy ko na lang sa back squat. itry ko sa next leg day ko ung front squat. kelangan ko ng bagong routine sa legs, nabored na din ako sa routine kong Squat >Leg Press>Leg Extension, minsan may DB Lunges pa before leg extension.