well old habits are hard to break after all. pag nabubuhat mo na yung bodyweight mo at the very least or either nag stall ka na sa poundage ng lifts mo then perhaps you can switch things up later on. gaano ba ka dami ang splits na gamit mo before? 5days?
will change back to my old workout program. split routine, hindi ko kaya ihandle ung stress ng 5x5 sken, msakit sa lower back, feeling ko mbabali spinal cord ko.
Pano naging masakit sir pano ba setup ng 5x5 mo ? Baka ngayon ka lang din nag Squat or DL normal lang yung back mo eh sasakit talaga sa umpisa pero kadalasan sa form lang yan. Dati sumasakit din likod ko pero nag practice muna ako moderate weight tapos while performing the exercise i try to pinpoint kung san ung mali ko.
well old habits are hard to break after all. pag nabubuhat mo na yung bodyweight mo at the very least or either nag stall ka na sa poundage ng lifts mo then perhaps you can switch things up later on. gaano ba ka dami ang splits na gamit mo before? 5days?
pwde rin, mgnda b results ng 5x5 kng ttpusin ko ung program n un? dati kse eto split ko.
M - Chest/Bi's
T - Back/Tri's
W - Rest
Th - Legs/Shoulders
F - Arms
Sat/Sun - Rest
hardest part kse s 5x5 ung feeling n hndi mo nttrain ng mbuti ung muscle part ng maigi, tpos wala png arms exercise, tpos hndi p aq sore next day, haha! nkkangati bumalik s old routine ko.
will change back to my old workout program. split routine, hindi ko kaya ihandle ung stress ng 5x5 sken, msakit sa lower back, feeling ko mbabali spinal cord ko.
Pano naging masakit sir pano ba setup ng 5x5 mo ? Baka ngayon ka lang din nag Squat or DL normal lang yung back mo eh sasakit talaga sa umpisa pero kadalasan sa form lang yan. Dati sumasakit din likod ko pero nag practice muna ako moderate weight tapos while performing the exercise i try to pinpoint kung san ung mali ko.
Eto Set up ng 5x5 ko boss:
Workout A
Squat - 110lbs 5x5
OH Press - 70lbs 5x5
Deadlift - 120lbs 1x5
Pull ups - 3xF
Dips - 3xF
ayan sir workout ko, nppansin ko smsakit lng lower back ko kpag standing OH press na, tska barbell rows, kya kng mppansin nio mababa ung lbs n gamit ko compared s iba, bka mahina tlga lower back ko. yko nman mpnta s snapcity! haha! bili kya aq ung belt pang protect s lower back? mkk2long kya un?
let me guess you like doing isolation exercises more than compound exercises anoh? Well the reason why 5x5 is mostly suggested sa begginers is:
one its gonna allow you build a "base" first pagdating sa strength w/c is very important sa muscle building.
second it will allow you to focus more on the compound lifts that requires more muscle recruitment and overall muscle stimulation. while its true na walang masyadong direct arm workout ang 5x5 it doesn't mean you nor training your arms kasi sa DLs you are defnitely stimulating your forearms and biceps along the way same thing din sa bench you stimulate your triceps but this is given na you train in "proper form" meaning hindi half reps or whatnot ang ginagawa mo and also heavy but then again make sure form comes first before the weight you lift. nasanay ka lang siguro dun sa "burn" and pump na nakukuha mo sa dati mong routine, saka remember DOMS (soreness) "doesn't exactly equal to the effectiveness of your workout" though it is common for you to get sore the next day. How you would know if your improving aside from what you see in the mirror? when you get stronger the next few weeks after lifting the same weight on you next training session.
third the simplicity of the program itself is one of its beauty kasi linear type sya and pretty much straightforward no need to calculate how many percent of your 1RM you must lift this week in order to improve. Saka isa pa the more complex the program is doesn't mean it's more effective though though more complex splits/programs definitley have their place pagdating sa training later on.
Try focusing on getting stronger first sa program and getting better w/ the compound lifts pag lumakas ka nde na masyado mahirap sayu magshift on a more complex program later on. saka make sure you will exert 100% effort every training session or else di ka talaga magkakaroon ng progress pag ganun.
Though kung talagang medyo nabobore ka dun sa 5x5 you may also try checking "Starting Strength" halos same principles din sila ng 5x5 iba lang ang pagkakaarrange ng workout dun.
3 x 5 ang SS at dahil nga 3 x 5 lang madali kang maka recover para sa next WO mo at tama si DS halos parehas lang sila ng workout..... Dagdag 5 lbs sa pressing exercises.. at 10 lbs sa DL at Squat...
let me guess you like doing isolation exercises more than compound exercises anoh? Well the reason why 5x5 is mostly suggested sa begginers is:
one its gonna allow you build a "base" first pagdating sa strength w/c is very important sa muscle building.
second it will allow you to focus more on the compound lifts that requires more muscle recruitment and overall muscle stimulation. while its true na walang masyadong direct arm workout ang 5x5 it doesn't mean you nor training your arms kasi sa DLs you are defnitely stimulating your forearms and biceps along the way same thing din sa bench you stimulate your triceps but this is given na you train in "proper form" meaning hindi half reps or whatnot ang ginagawa mo and also heavy but then again make sure form comes first before the weight you lift. nasanay ka lang siguro dun sa "burn" and pump na nakukuha mo sa dati mong routine, saka remember DOMS (soreness) "doesn't exactly equal to the effectiveness of your workout" though it is common for you to get sore the next day. How you would know if your improving aside from what you see in the mirror? when you get stronger the next few weeks after lifting the same weight on you next training session.
third the simplicity of the program itself is one of its beauty kasi linear type sya and pretty much straightforward no need to calculate how many percent of your 1RM you must lift this week in order to improve. Saka isa pa the more complex the program is doesn't mean it's more effective though though more complex splits/programs definitley have their place pagdating sa training later on.
Try focusing on getting stronger first sa program and getting better w/ the compound lifts pag lumakas ka nde na masyado mahirap sayu magshift on a more complex program later on. saka make sure you will exert 100% effort every training session or else di ka talaga magkakaroon ng progress pag ganun.
Though kung talagang medyo nabobore ka dun sa 5x5 you may also try checking "Starting Strength" halos same principles din sila ng 5x5 iba lang ang pagkakaarrange ng workout dun.
Just my thoughts
thank you sir grabe ang haba! *nosebleed* haha! cguro nga po sir nsanay aq s pump kse i always tend to train to failure, kya namiss ko lng cguro feeling, anyway i'll just try to adjust at hndi ko mmdaliin ung progress 10lbs kse dnadagdag ko every week eh, wla kseng tag 2.5lbs s gym, kya tag 5lbs nailalagay ko magkabila, kya cguro na stress ung lower back ko, bka nabigla, i'll try to make it slowly but surely. once na ok n foundation ko, maybe ska n aq bbalik s split routine ko, magpptaas lng aq ng lfts ko d2 s 5x5. thanks alot.
Monday (Heavy Day – 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Wednesday (Light Day – 65-70%)
Back Squats: 5 x 5 using 60% of Monday’s weight
Bench Press: 5 x 5 using 60% of Monday’s weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Friday (Medium Day – 70-85%)
Back Squats: 5 x 5 using 80% of Monday’s weight
Bench Press: 5 x 5 using 80% of Monday’s weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
looking forward to meet you sir at sana ma meet ko rn mga ibng members dito, pra dumami gym buddies ko, hehe. panget lng s bakal gym d kumpleto pang legs, pero tama ka mura lng,. hehe.
haha nahiya naman ako pero thanks guys! alam ni dalton sikreto ko, pag biceps yung 10 lbs lang na dumbbell tapos 50 reps, dapat mafeel ang burn. dadalin ko mamaya si pao sa mascu para maging halimaw na. national chest day!!!
nag mascu ka pala sir? sa wednesday sabay ka samin ng legs hehehe
balita ko sir DS hindi mkauwi ung mga sumabay sayo sa legs! hahaha. bka mabali ang chicken legs ko, lol, sino2 kyo sir? subukan ko ulit dumayo, bka s thurs mag back ako mascu.
Comments
Pano naging masakit sir pano ba setup ng 5x5 mo ? Baka ngayon ka lang din nag Squat or DL normal lang yung back mo eh sasakit talaga sa umpisa pero kadalasan sa form lang yan. Dati sumasakit din likod ko pero nag practice muna ako moderate weight tapos while performing the exercise i try to pinpoint kung san ung mali ko.
pwde rin, mgnda b results ng 5x5 kng ttpusin ko ung program n un? dati kse eto split ko.
M - Chest/Bi's
T - Back/Tri's
W - Rest
Th - Legs/Shoulders
F - Arms
Sat/Sun - Rest
hardest part kse s 5x5 ung feeling n hndi mo nttrain ng mbuti ung muscle part ng maigi, tpos wala png arms exercise, tpos hndi p aq sore next day, haha! nkkangati bumalik s old routine ko.
Eto Set up ng 5x5 ko boss:
Workout A
Squat - 110lbs 5x5
OH Press - 70lbs 5x5
Deadlift - 120lbs 1x5
Pull ups - 3xF
Dips - 3xF
Workout B
Squat - 110lbs 5x5
Bench Press - 120lbs 5x5
BB Rows - 90lbs 5x5
Pull ups - 3xF
Dips - 3xF
ayan sir workout ko, nppansin ko smsakit lng lower back ko kpag standing OH press na, tska barbell rows, kya kng mppansin nio mababa ung lbs n gamit ko compared s iba, bka mahina tlga lower back ko. yko nman mpnta s snapcity! haha! bili kya aq ung belt pang protect s lower back? mkk2long kya un?
one its gonna allow you build a "base" first pagdating sa strength w/c is very important sa muscle building.
second it will allow you to focus more on the compound lifts that requires more muscle recruitment and overall muscle stimulation. while its true na walang masyadong direct arm workout ang 5x5 it doesn't mean you nor training your arms kasi sa DLs you are defnitely stimulating your forearms and biceps along the way same thing din sa bench you stimulate your triceps but this is given na you train in "proper form" meaning hindi half reps or whatnot ang ginagawa mo and also heavy but then again make sure form comes first before the weight you lift. nasanay ka lang siguro dun sa "burn" and pump na nakukuha mo sa dati mong routine, saka remember DOMS (soreness) "doesn't exactly equal to the effectiveness of your workout" though it is common for you to get sore the next day. How you would know if your improving aside from what you see in the mirror? when you get stronger the next few weeks after lifting the same weight on you next training session.
third the simplicity of the program itself is one of its beauty kasi linear type sya and pretty much straightforward no need to calculate how many percent of your 1RM you must lift this week in order to improve. Saka isa pa the more complex the program is doesn't mean it's more effective though though more complex splits/programs definitley have their place pagdating sa training later on.
Try focusing on getting stronger first sa program and getting better w/ the compound lifts pag lumakas ka nde na masyado mahirap sayu magshift on a more complex program later on. saka make sure you will exert 100% effort every training session or else di ka talaga magkakaroon ng progress pag ganun.
Though kung talagang medyo nabobore ka dun sa 5x5 you may also try checking "Starting Strength" halos same principles din sila ng 5x5 iba lang ang pagkakaarrange ng workout dun.
Just my thoughts
thank you sir grabe ang haba! *nosebleed* haha! cguro nga po sir nsanay aq s pump kse i always tend to train to failure, kya namiss ko lng cguro feeling, anyway i'll just try to adjust at hndi ko mmdaliin ung progress 10lbs kse dnadagdag ko every week eh, wla kseng tag 2.5lbs s gym, kya tag 5lbs nailalagay ko magkabila, kya cguro na stress ung lower back ko, bka nabigla, i'll try to make it slowly but surely. once na ok n foundation ko, maybe ska n aq bbalik s split routine ko, magpptaas lng aq ng lfts ko d2 s 5x5. thanks alot.
parang ganito:
Monday (Heavy Day – 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Wednesday (Light Day – 65-70%)
Back Squats: 5 x 5 using 60% of Monday’s weight
Bench Press: 5 x 5 using 60% of Monday’s weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Friday (Medium Day – 70-85%)
Back Squats: 5 x 5 using 80% of Monday’s weight
Bench Press: 5 x 5 using 80% of Monday’s weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
w/ miguel! foodtrip sa everything at steak at konting sundot sa gympomelo!
*update
current weight 148lbs.. 3lbs in 2 weeks. not bad!
imba talaga to si miggy. napakabilis lumaki.
@ongpau halos parehas tayo ng katwan hehe
inggit ako. gusto ko din matry mgbuhat jan.
keep it up migz!
balita ko sir DS hindi mkauwi ung mga sumabay sayo sa legs! hahaha. bka mabali ang chicken legs ko, lol, sino2 kyo sir? subukan ko ulit dumayo, bka s thurs mag back ako mascu.
yun oh game nadin si dreg! 6pm bro tara na sa thurs hehe
kailangan talaga suso? hindi ba pwede dede muna tapos dodo tapos breast? hehehehe :P
hahaha! susu talaga e nu bro? ako manboobs tawag ko