@sir DS
ahh ganun po ba.. balak ko po kasi i try yung leangains method, kaya lang ang problem ko 1PM - 9PM po ang window ko ng pagkain then morning lang po ang available na oras para mag workout ako kaya po ganun..
mga sir ok lang ba mag workout early in the morning kahit wala pang laman ang tyan?
i think may research na tungkol dito, findings are positive in terms of insulin sensitivity and partitioning ng calories etc. ..my only concern is if the trainee can maintain the same intensity kahit walang pre workout food and rate pala ng protein breakdown is another concern
@sir DS
ahh ganun po ba.. balak ko po kasi i try yung leangains method, kaya lang ang problem ko 1PM - 9PM po ang window ko ng pagkain then morning lang po ang available na oras para mag workout ako kaya po ganun..
pwede mo naman i break ang fasting mo right after workout eh, walang exact hours ung approach ng ng leangains as long you follow the 16/8 protocol you're good to go. anu oras ba sa umaga balak mong mag workout?
@sir DS
ahh ganun po ba.. balak ko po kasi i try yung leangains method, kaya lang ang problem ko 1PM - 9PM po ang window ko ng pagkain then morning lang po ang available na oras para mag workout ako kaya po ganun..
bro me article si martin berkhan tungkol sa fasted training. ni recomend nya take BCAA. my opinion, aside from calorie partitioning, diet adherance lang ang advantage ng fasting when it comes to gaining muscle and losing fat.(recomposition)
naggrow ang muscles while sleeping, not in the gym, we only stimulate our muscles in the gym. so kung lage ka magpupuyat, hindi lalaki muscles mo, sayang effort kakabuhat.
ako ay na guguluhan uli at walang mgawa kaya may mga bagay na nag lalaro sa aking isipan at nag tatanong kung: kapag 5 days split W0 ba dapat more on isolation exercise? or ok lang compound marami? sensya na ah,kahit na try ko na last month 5 days split WO eh ngayon ko lang na isipan yan itanong..
bench press, deadlift, squat, dips, barbel rows, pullups, compound lahat yan sama mo lahat yan then mixed with isolation exersices. syempre mag buhat ka ng mabigat yung hardcore talaga.. hehehe syempre ingat lang.
wow advanced ka na padi ha, gusto mo ng 5 days spilt workout.. eto bigyan kita ng sample, modify mo na lang yung iba, palitan mo na lng yung sets/reps kung ano gusto mo, alisin mo mga abs exercise kung ayaw mo hehe
Day 1: Chest
Flat Bench Press: 3 sets of 12 reps
Incline Dumbbell Press: 3 sets of 12 reps
Decline Dumbbell Press: 3 sets of 12 reps
Dumbbell Flyes: 3 sets of 12 reps
Cable Crossover: 3 sets of 12 reps
Chest Pullover: 3 sets of 12 reps
Weighted Crunches: 3 sets of 12 reps
Leg Raises: 3 sets of 12 reps
Ab Twists: 3 sets of 12 reps
Day 2: Back
Deadlifts: 3 sets of 12 reps
Weighted Pull Ups: 3 sets of 12 reps
Yates Rows: 3 sets of 12 reps
Dumbbell Rows: 3 sets of 12 reps
Lat Pulldown: 3 sets of 12 reps
Dumbbell Shrugs: 3 sets of 12 reps
Day 3: Off
Day 4: Shoulders
Dumbbell Shoulder Press: 3 sets of 12 reps
Arnold Presses: 3 sets of 12 reps
Side Raises: 3 sets of 12 reps
Front Raises: 3 sets of 12 reps
Wide Grip Upright Rows: 3 sets of 12 reps
Weighted Crunches: 3 sets of 12 reps
Leg Raises: 3 sets of 12 reps
Ab Twists: 3 sets of 12 reps
Day 5: Legs
Squat: 3 sets of 12 reps
Leg Press: 3 sets of 12 reps
Lunges: 3 sets of 12 reps
Leg Extensions: 3 sets of 12 reps
Leg Curls: 3 sets of 12 reps
Donkey Calf Raises: 3 sets of 12 reps
Day 6: Arms
Close Grip Bench Press: 3 sets of 12 reps
V-Bar Tricep Extension: 3 sets of 12 reps
Skull Crushers: 3 sets of 12 reps
Pull Downs: 3 sets of 12 reps
Bicep Barbell Curls: 3 sets of 12 reps
Alternate Dumbbell Curls: 3 sets of 12 reps
Preacher Curls: 3 sets of 12 reps
Reverse Grip Curls: 3 sets of 12 reps
Weighted crunches: 3 sets of 12 reps
Leg Raises: 3 sets of 12 reps
Ab Twists: 3 sets of 12 reps
@ rugged,actually na try ko na last month and 1 month ko lang gngbo,kinopya ko yung kay BossJJ,epektib siya pero kunti lang na exercise kesa jan sa post mo padi. tapos now balik ako sa 3 days split. kaso iniisip ko ulit bumalik sa 5 days split pero 4 to 5 exercises each lang@ sir Rot,di pa po sir. san ba meron niyan?
Hmmmm... sir rugged don't you think the chest day seems to have a lot of sets? also parang me kulang ung sa shoulders, wala yung exercises para sa rear delts? just asking bro...
Hmmmm... sir rugged don't you think the chest day seems to have a lot of sets? also parang me kulang ung sa shoulders, wala yung exercises para sa rear delts? just asking bro...
ahh, still subject for any changes, hehe kaya advise ko kay DV modify na lang nya, kung sobra bawasan, kung kulang dagdagan sir.. hehe tnx sa pagpuna,hindi ko napansin na walang rear delt exercise lol
@sir DS
mga 6:30 - 8 AM sana sir, 10AM kasi pasok ko.. ang uwi ko 8PM na so wala ng time mag workout sa gabi@builddestroy
yun nga sir wala ako budget pang BCAA so wala talaga ako kakainin na pre-workout dahil sa sked ko...
Eh di mga 830am or 9am ka mag first meal sir last meal mo is 5pm basta 8hours ang feed time whatever works for your time sa work. I suggest take ka BCAA before workout para ma minimize ang "muscle wastage" during workout
^^ check mo sa web kung anu pagkain high in Leucine, Isoleucine and Valine (usually sa protein packed foods).. para maging natural source ng bcaa mo... tama ba ako?
^^ check mo sa web kung anu pagkain high in Leucine, Isoleucine and Valine (usually sa protein packed foods).. para maging natural source ng bcaa mo... tama ba ako?
ginoogle ko boss braso yang mga yan at ito nakita ko.
Chemistry pa din pala ang bagsak haha. Di ko nga alam kung pano ako pumasa diyan dati haha
Comments
"kelangan kasi ng spotter dun dba sir..eh wala akong buddy tsaka nahihiya ako dun sa iba... ok ba ung 5x5 ?ty
ah ok. yep ok naman yung 5x5
IMHO ok lng naman. though mas advisable pa din that you eat something pa din para di masyado mababa energy mo during workout.
body needs rest for recovery after ng workout.
ahh ganun po ba.. balak ko po kasi i try yung leangains method, kaya lang ang problem ko 1PM - 9PM po ang window ko ng pagkain then morning lang po ang available na oras para mag workout ako kaya po ganun..
pwede mo naman i break ang fasting mo right after workout eh, walang exact hours ung approach ng ng leangains as long you follow the 16/8 protocol you're good to go. anu oras ba sa umaga balak mong mag workout?
Day 1: Chest
Flat Bench Press: 3 sets of 12 reps
Incline Dumbbell Press: 3 sets of 12 reps
Decline Dumbbell Press: 3 sets of 12 reps
Dumbbell Flyes: 3 sets of 12 reps
Cable Crossover: 3 sets of 12 reps
Chest Pullover: 3 sets of 12 reps
Weighted Crunches: 3 sets of 12 reps
Leg Raises: 3 sets of 12 reps
Ab Twists: 3 sets of 12 reps
Day 2: Back
Deadlifts: 3 sets of 12 reps
Weighted Pull Ups: 3 sets of 12 reps
Yates Rows: 3 sets of 12 reps
Dumbbell Rows: 3 sets of 12 reps
Lat Pulldown: 3 sets of 12 reps
Dumbbell Shrugs: 3 sets of 12 reps
Day 3: Off
Day 4: Shoulders
Dumbbell Shoulder Press: 3 sets of 12 reps
Arnold Presses: 3 sets of 12 reps
Side Raises: 3 sets of 12 reps
Front Raises: 3 sets of 12 reps
Wide Grip Upright Rows: 3 sets of 12 reps
Weighted Crunches: 3 sets of 12 reps
Leg Raises: 3 sets of 12 reps
Ab Twists: 3 sets of 12 reps
Day 5: Legs
Squat: 3 sets of 12 reps
Leg Press: 3 sets of 12 reps
Lunges: 3 sets of 12 reps
Leg Extensions: 3 sets of 12 reps
Leg Curls: 3 sets of 12 reps
Donkey Calf Raises: 3 sets of 12 reps
Day 6: Arms
Close Grip Bench Press: 3 sets of 12 reps
V-Bar Tricep Extension: 3 sets of 12 reps
Skull Crushers: 3 sets of 12 reps
Pull Downs: 3 sets of 12 reps
Bicep Barbell Curls: 3 sets of 12 reps
Alternate Dumbbell Curls: 3 sets of 12 reps
Preacher Curls: 3 sets of 12 reps
Reverse Grip Curls: 3 sets of 12 reps
Weighted crunches: 3 sets of 12 reps
Leg Raises: 3 sets of 12 reps
Ab Twists: 3 sets of 12 reps
Day 7: Off
goodluck!=)
ahh, still subject for any changes, hehe kaya advise ko kay DV modify na lang nya, kung sobra bawasan, kung kulang dagdagan sir.. hehe tnx sa pagpuna,hindi ko napansin na walang rear delt exercise lol
mga 6:30 - 8 AM sana sir, 10AM kasi pasok ko.. ang uwi ko 8PM na so wala ng time mag workout sa gabi@builddestroy
yun nga sir wala ako budget pang BCAA so wala talaga ako kakainin na pre-workout dahil sa sked ko...
hehe, wala kasi ako budget pang BCAA, kailangan po ba malapit yung first meal after workout?
ginoogle ko boss braso yang mga yan at ito nakita ko.
Chemistry pa din pala ang bagsak haha. Di ko nga alam kung pano ako pumasa diyan dati haha
eto from livestrong --- http://www.livestrong.com/article/244710-foods-containing-branched-chain-amino-acid/