suggested use sa label is 8 weeks everyday then 4 weeks off. sakin 4 weeks used pa lang and on training days lang nagtatake. will stop on my sixth week.
from personal planning, will stop on may 21st. and resume end of july.
Thanks paps.
Tanong lang din po kung alin ang mas mabilis mag-palaki/palakas;
4x a week na workout or everyday(monday to saturday) with this programme, mon - chest, triceps tues - back, biceps wed - shoulders. Then thurs-sat ganun po ulit.
mag stick na lang po ba ako sa 3x a week or pde din 4x a week with this programme, monday&friday-back/shoulder/biceps tapos wednesday&saturday-chest/triceps. Alin po kaya mas okay?
Medyo naliliwanagan na ako mga sir. Salamat po sa mga inputs tanong ko na din if 3x a week na workout, ilang exercise ang advisable per body part? And kung ano po exercises ang "the best" gawin per body part?
Basahin mo lang yun pre. ako din nung una nalilito kasi ang iniisip ko agad magkaron ng result. Kaya ang akala ko nun pag binubugbog mo mga muscle mo mas maganda ang result, kelangan din talaga ng proper rest tyaka sa pagkain pero ngayon natuto nako sa kakatanong ko tyaka research. Dati nga 5 times a week ako magbuhat. hehehe! tyaka supplement agad ang iniisip ko nun kahit bago pa lang ako nagbubuhat, hindi pala maganda yun.
Medyo naliliwanagan na ako mga sir. Salamat po sa mga inputs tanong ko na din if 3x a week na workout, ilang exercise ang advisable per body part? And kung ano po exercises ang "the best" gawin per body part?
Train each body part once a week only
There is no such thing as "the best exercise" for each body part
For the quadriceps, you can do squats, front squats, or dumbbell lunges
In my case, squat is not advisable for me coz of lower back injury. Dumbbell lunges can substitute for squats if you have lower back problem
Just make sure your training program is composed mostly of compound exercises like the bench press, squat, dead lift, and chin up. Also, use free weights more (barbell, dumbbells, etc) than machines
You can build big arms without doing arm isolation exercises like dumbbell curls and tricep extensions. When you do a barbell bench press, you already hit the triceps. When you do a chin up, you already hit the biceps
Ilang days po ba ang dapat na recovery period para mag-heal ang isang body part? Pag yung workout ko ba for example ng wednesday e pde ko na po ulitin pagdating ng saturday? That's already 2 days of rest na din po kasi.
Ilang days po ba ang dapat na recovery period para mag-heal ang isang body part? Pag yung workout ko ba for example ng wednesday e pde ko na po ulitin pagdating ng saturday? That's already 2 days of rest na din po kasi.
alam mo, naintindihan kita
ganyan din ang pag-iisip ko dati. akala ko dati, di lalakas ang muscle pag once a week mo lang tinira
maniwala ka, once a week per body part is sufficient
subukan mo i-train to failure ang quadriceps mo sa squat
tingnan mo kung makapag-squat ka uli ng maayos after 2 days of rest lang
basahin mo muna kasi yung The Truth About Building Muscle by Sean Nalewanyj
maganda ang approach at easy to understand ang principles
What if i-hiwalay ko po ang shoulders from chest and triceps? I mean back/biceps, chest/triceps, then shoulder/legs ang magkasama, okay lang po ba ito? Every workout din po pala (mwf) tinitira ko ang abs, okay lang ba yun? Or dapat talagang once a week lang din?
What if i-hiwalay ko po ang shoulders from chest and triceps? I mean back/biceps, chest/triceps, then shoulder/legs ang magkasama, okay lang po ba ito? Every workout din po pala (mwf) tinitira ko ang abs, okay lang ba yun? Or dapat talagang once a week lang din?
refer to this thread. http://pinoybodybuilding.com/forum/thread-41.html
seriously, kapag nabasa mo ito, sundin mo lang, wala na lahat ng mga complicated stuffs na tinatanong mo. siguro mas ok kung basahin mo muna, then clarify na lang namin yung malabo.
Sorry sa mga questions ko mga sir. Actually may 1 year na din ako nagbubuhat pero parang ang bagal ng naging phasing ko, though masasabi ko naman na nagkaron ng improvement. Siguro dahil nga mali naging pananaw ko pagdating sa weight lifting. I might start from the basic na lang ulit. I'll start to follow na din yung Sean Nalewanyj program.
no problem, louie basta hindi paulit ulit yung tanong. hehehehehe. basahin mo lang yung book, masasagot na yung mga common mong tanong talaga. patapos ko na yung libro, nasa myths na ako.
Comments
I see. Then kailan po yung balak nyo resume?
Thanks paps.
Tanong lang din po kung alin ang mas mabilis mag-palaki/palakas;
4x a week na workout or everyday(monday to saturday) with this programme, mon - chest, triceps tues - back, biceps wed - shoulders. Then thurs-sat ganun po ulit.
sa buong pag bodybuilding 3x a week lang ako nag workout..ok na ok din 3x a week un nga lang pag nag workout 3-4bodyparts ang tine train ko..
just like what others have said, extra muscle is only built when there is enough recovery time
mag stick na lang po ba ako sa 3x a week or pde din 4x a week with this programme, monday&friday-back/shoulder/biceps tapos wednesday&saturday-chest/triceps. Alin po kaya mas okay?
3 days a week would suffice
Monday
- legs
- lower back
- abs
Wednesday
- chest
- triceps
- shoulders
Friday
- back
- biceps
basahin mo yung The Truth About Building Muscle by Sean Nalewanyj
nandun lahat ng basics sa weight lifting
wag mo iwan ang legs. i-train mo rin ang legs
magmumukha kang katawa-tawa kung malaki ang upper body pero payatot ang legs
sa workout okay an 3 x a week pero kung pwede 4 why not.
proper distribution ng workout ang importante at siempre rest/recovery.
eto sagot sa tanong mo, louie.
Everybody started from scratch naman eh
Train each body part once a week only
There is no such thing as "the best exercise" for each body part
For the quadriceps, you can do squats, front squats, or dumbbell lunges
In my case, squat is not advisable for me coz of lower back injury. Dumbbell lunges can substitute for squats if you have lower back problem
Just make sure your training program is composed mostly of compound exercises like the bench press, squat, dead lift, and chin up. Also, use free weights more (barbell, dumbbells, etc) than machines
You can build big arms without doing arm isolation exercises like dumbbell curls and tricep extensions. When you do a barbell bench press, you already hit the triceps. When you do a chin up, you already hit the biceps
may nakalimutan ka po hehe:D
he he
sa akin kasi, kasama na yung shrugs sa back exercises ko
yun namang forearms, ang alam ko tinatamaan na rin yan sa exercise na involved ang arms
yung calves, kasama na rin sa legs
yea..pero para sure hehe.....oo kasama na talaga sa legs..pero ok din pag twice a week calves kasi ang hirap palakihin nun..
pero good idea yan ah..salamat try ko susunod isama ung traps exercise ko sa back ..kasi hiwalay yung akin..sa legs/traps:D
alam mo, naintindihan kita
ganyan din ang pag-iisip ko dati. akala ko dati, di lalakas ang muscle pag once a week mo lang tinira
maniwala ka, once a week per body part is sufficient
subukan mo i-train to failure ang quadriceps mo sa squat
tingnan mo kung makapag-squat ka uli ng maayos after 2 days of rest lang
basahin mo muna kasi yung The Truth About Building Muscle by Sean Nalewanyj
maganda ang approach at easy to understand ang principles
Salamat dito sir. Mas naintindihan ko lalo kung ano ibig nyo sabihin
Pde na lang po malaman kung san ko mababasa yung kay Sean Nalewanyj. May nabasa na akong site kahapon pero nakalimutan ko na kung san ko nabuksan eh.
check mo na lang dun
1.4MB lang file size
What if i-hiwalay ko po ang shoulders from chest and triceps? I mean back/biceps, chest/triceps, then shoulder/legs ang magkasama, okay lang po ba ito? Every workout din po pala (mwf) tinitira ko ang abs, okay lang ba yun? Or dapat talagang once a week lang din?
refer to this thread. http://pinoybodybuilding.com/forum/thread-41.html
seriously, kapag nabasa mo ito, sundin mo lang, wala na lahat ng mga complicated stuffs na tinatanong mo. siguro mas ok kung basahin mo muna, then clarify na lang namin yung malabo.
try mo muna sundin yung basic layout ng training program ni Sean Nalewanyj for 2 to 4 months
Salamat po ulit and pasensya na sa concerns ko.
it's better to ask, the more you'll learn!