Mga idol bigyan nio nmn po ako ng magandang program, 3months nko ng gygym parang walang masyadong pag babago sa katawan ko. hehe. Nagpapa bulk po ako, from 152lbs ngaun 165 n po ako bunga na un nung 3months. nag tatake din po ako ng amino2222 at balak ko din po bumili ng ON whey or promatrix next week. Thanks! )
3 months maiksi yun sir to see a solid gain pero baka okay progress mo hindi mo lang napapnsin since madalas hindi mo napapansin sarili mo pero yung iba nakikita. or better yet kung my pic ka 3 mos ago compare mo sa ngayon.
ano program mo boss? check muna natin baka okay na yan or may papalitan tayo. dami tutulong sa iyo dito.
Back/triceps -Sets-3 Reps-10/8/6
Lat Pulldown - (marami akong exercises d2 iba iabng posisyon, nde ko na alam ung tawag, cguro mga 6exercise)
Dumbell row
ayan po ung program ko, pacencia na magulo hahaha! kung anu2 kc program ang pinapagawa sakin eh. gusto ko n po sana palitan, paki bago nlang po kung my idadagdag o ibabawas po kayo. kau n bahala mga idol.! tnx!
Shoulder
Barbell Military Press = 3sets
dumbell military press = 2sets
Side lateral raise = 2sets
Triceps
Tricep Pushdown = 3sets
One hand Tricep Pushdown =3sets
Traps
kahit dumbell shrugs muna pero 4sets tapos first set lights lang tapos habang tumatagal bigatan mo ..pabigat ng pabigat..basta sa heavy eh mas maganda maka 9-11reps ka Back/Biceps -Sets-3 Reps-10/8/6
Lat Pulldown - 3sets..(isang exercise lang)
Seated Cable Row = 2sets
Dumbell row - 3sets
Biceps
Standing Barbell Curl = 3sets
Dumbell curl = 3sets
Dumbell Wrist Curl = 3sets
Reverse Dumbell Wrist Curl = 3sets(search mo nalang sa google kung pano to)
Legs
Squat = 3sets
Leg Press = 3sets
Leg Curl = 2sets
Lying Leg Curl = 3sets
Calf Raise Machine = 4-6sets
Fix...
try mo din to pang beginner..tagalog
tagalog to na blog...
punta ka google tapos search mo ""healthy lifestyle beginner(tagalog) aldrin1994""...tapos click mo pang una..yun na...sira kasi yung link pag binigay ko mismo..ewan ko ba tinotopak siya..
^
Sir Aldrin maraming salamat po! uumpisahan ko n po mamaya yan.. bale tig iilang reps po ung sa chest at shoulder ko? pacencia na po dami tanong..hehe! tska ok lang po b ung amino2222? tnx!
for me, cardio is counter productive while bulking. youre already using energy while doing your regular routine so if you do extra work it will only burn the extra calories that you need to build mass.
sir skinn and milk, salamat! siguro mag cardio na lang ako once a week tapos 30 mins lang. mali pala ako ng ginagawa. wtf. haha. lage ako nag cacardio sa rest day ko. anyway atleast alam ko na ngaun. thanks!
ako din noon nagcacardio tuwing rest day. kaya lang nung tumagal tagal ang bigat na haha kaya i decided wag na muna mag cardio. Ang bilis ko kasi mag gain ng weight kaya sinasabayan ko ng cardio.
IMHO naman nagcacardio pa rin ako kahit nasa bulking stage ako pero 3times per week lang and around 10-15mins HIIT training. since im eating around 3000 calories (clean diet in check) its just my precautionary measure to ward off unwanted fats in my gut since im not really a "hardgainer". . Just my 2 cents.
Btw @feeljhay read this article about bulking in BOdybuilding.com here's the link http://www.teenbodybuilding.com/russ4.htm pero anyway post ko na rin hehe. Reading this article will change your life and the way you think about bulking. Bulking is the bodybuilders term to putting on muscle mass. Thats right MUSCLE MASS, not FAT ! The amount of misinformation out there is what caused me to waste about 2 years!
By: Russ Warren
Mar 10, 2003
I know what you're thinking, "oh great another bulking article" well that is not entirely true. Reading this article will change your life and the way you think about bulking. Now lets think about this for a second, What is bulking?
Bulking is the bodybuilders term to putting on muscle mass. Thats right MUSCLE MASS, not FAT ! The amount of misinformation out there is what caused me to waste almost 2 years of my bodybuilding life. Thats right 2 YEARS!
You are probably all wondering how the hell I wasted 2 years. Well before I even started bodybuilding I have always had dreams of getting big, getting huge even, Alpha Male ! Well I read an article on how to get big.
This article stated " to get big you must eat everything in site, everything but the kitchen sink, and then eat that as well". It gave a routine and everything , I was so pumped up and started to workout and eat everything including the kitchen sink. For breakfast I would have eggs and brownies, skittles, "m and m's", ice cream, pizza, whole milk, sweet tarts, the fat on the end of the steak , everything you could think of.
Don't Do This
Well I started gaining weight. I stopped all cardio exercise. I would walk around like a bloated whale. That's right , You guessed it , I wasn't gaining muscle I was getting fat ! I told someone about this and they said " oh well you are supposed to get fat on a bulking cycle !"
So I continued what I was doing and the weight kept coming. Now I was about 3 meals a day , only eating when I felt like it or when I was hungry. I kept gaining weight though. I even had a huge argument with my dad because I did not want to walk to the grocery store because I was afraid I would lose muscle. It was horrible.
I finally realized what was going on before it became too late. I looked in the mirror and after 2 years of this I realized what was going on. I had gained around 5 lbs of muscle and about 25 % of fat.
Try This Instead
Now my story may be a bit extreme but, even if one person benefits from this article I will be extremely happy. Now we all know that in order to get bigger we must consume more calories then our body burns off. To do this we must find out maintenance calories.
For a bodybuilder that trains hard we multiply 15 x your bodyweight to get maintenance calories
For the average person it is 12x your bodywieght to get maintenance calories
EXAMPLE:
So for a 200 lbs bodybuilder that trains hard his maintenance calories would be 3000 calories per day.
200 x 15 = 3000
So a 200 lbs bodybuilder lifting weights hard needs to eat 3000 calories a day to stay the same weight.
Now, I am going to let you in a little secret. In order to gain muscle you only have to eat 500 calories over your maintenance ! Thats right only 500. NO , there is no need to be consuming 5,000 calories a day like most people tell you. Your muscles have a predetermined recovery ability. No matter how much you eat you cannot recover faster then your set ability. Eating only 500 calories above your maintenance will ensure you do not put on fat during the bulking season. This way you will be lean and be able to take your shirt off year round !
4. So a 200 lbs bodybuilder, working out hard needs to eat 3500 calories a day to gain muscle mass.
5. 3000 + 500 = 3500
The other thing I want to stress is healthy foods. You may think ok well I am bulking so I can eat this brownie, or I can have this crumb cake. NO ! YOU Cannot ! That brownie or those skittles does not have the proper nutrients to build muscle ! You need to eat healthy ! You need to eat good foods that will help you feel good, and help your muscles as well. So change your bulking diet NOW !
Check Out Our List Of These Recommended Mass Gain Diets HERE!
Healthy Carbohydrates
Fruit
Oatmeal
Whole Wheat Bread
Brown Rice
Yams
Pasta
Healthy Proteins
Chicken breast
Lean Beef
Beef Jerky
Fat Free Deli Meats
Protein Shakes
Turkey
Shrimp
Salmon
Read The Ultimate Carbohydrate Manifesto HERE!
Stay tuned for part 2 of my bulking series titled "Break down of macronutrients and Cardio" that's right I said Cardio , Cardio on a bulking diet ! Is he crazy ! Well, you will have to weight and see !
kung hindi sya part ng routine exercise mo ed ok lang..pero kung part you have to do it..wag mo lang pilitin yung hindi mo kayang buhatin..tsaka proper form lang ng pag DL para less chances mainjured..
--- @sir milk- ahh got it..kasi if you gana record it, what will you track then??the flexed or the relaxed??
ah okay ganito na lang..kasi isa lang pwede coz am using an application to track the changes and monitor the statistics..so, which do you recommend most?
ah okay ganito na lang..kasi isa lang pwede coz am using an application to track the changes and monitor the statistics..so, which do you recommend most?
Comments
try mo kung ano gagana sayo. pero para sa akin as heavy as you can.
sa pagkain lang iibahin mo pero workout mo kaw na bahala kung ganun pa din ayos lang...ung mga kakainin mo pang diet na
meron sa mga cooking section noong scoop na saktong 5g. meron ako noon 50pesos bili ko 1 set na.
3 months maiksi yun sir to see a solid gain pero baka okay progress mo hindi mo lang napapnsin since madalas hindi mo napapansin sarili mo pero yung iba nakikita. or better yet kung my pic ka 3 mos ago compare mo sa ngayon.
ano program mo boss? check muna natin baka okay na yan or may papalitan tayo. dami tutulong sa iyo dito.
incline barbell bench press
barbell bench press
decline barbell bench press
tapos balik ako sa barbell bench press
Standing barbell curl
Dumbell Curl
Hammer curl
Shoulder/triceps/traps- Sets-3 Reps-10/8/6
Barbell Behind Neck Press
military press
Arnold press
Dumbbell Lateral Raise
Front Raise
Barbell Upright Row
Skull crusher
Barbell Close Grip Bench Press
Cable Pushdown
Barbell Triceps Extension
Dumbbell Triceps Extension
Back/triceps -Sets-3 Reps-10/8/6
Lat Pulldown - (marami akong exercises d2 iba iabng posisyon, nde ko na alam ung tawag, cguro mga 6exercise)
Dumbell row
Skull crusher
Barbell Close Grip Bench Press
Cable Pushdown
Barbell Triceps Extension
Dumbbell Triceps Extension
ayan po ung program ko, pacencia na magulo hahaha! kung anu2 kc program ang pinapagawa sakin eh. gusto ko n po sana palitan, paki bago nlang po kung my idadagdag o ibabawas po kayo. kau n bahala mga idol.! tnx!
try mo din to pang beginner..tagalog
tagalog to na blog...
punta ka google tapos search mo ""healthy lifestyle beginner(tagalog) aldrin1994""...tapos click mo pang una..yun na...sira kasi yung link pag binigay ko mismo..ewan ko ba tinotopak siya..
Sir Aldrin maraming salamat po!
Btw @feeljhay read this article about bulking in BOdybuilding.com here's the link
http://www.teenbodybuilding.com/russ4.htm pero anyway post ko na rin hehe.
Reading this article will change your life and the way you think about bulking. Bulking is the bodybuilders term to putting on muscle mass. Thats right MUSCLE MASS, not FAT ! The amount of misinformation out there is what caused me to waste about 2 years!
By: Russ Warren
Mar 10, 2003
I know what you're thinking, "oh great another bulking article" well that is not entirely true. Reading this article will change your life and the way you think about bulking. Now lets think about this for a second, What is bulking?
Bulking is the bodybuilders term to putting on muscle mass. Thats right MUSCLE MASS, not FAT ! The amount of misinformation out there is what caused me to waste almost 2 years of my bodybuilding life. Thats right 2 YEARS!
You are probably all wondering how the hell I wasted 2 years. Well before I even started bodybuilding I have always had dreams of getting big, getting huge even, Alpha Male ! Well I read an article on how to get big.
This article stated " to get big you must eat everything in site, everything but the kitchen sink, and then eat that as well". It gave a routine and everything , I was so pumped up and started to workout and eat everything including the kitchen sink. For breakfast I would have eggs and brownies, skittles, "m and m's", ice cream, pizza, whole milk, sweet tarts, the fat on the end of the steak , everything you could think of.
Don't Do This
Well I started gaining weight. I stopped all cardio exercise. I would walk around like a bloated whale. That's right , You guessed it , I wasn't gaining muscle I was getting fat ! I told someone about this and they said " oh well you are supposed to get fat on a bulking cycle !"
So I continued what I was doing and the weight kept coming. Now I was about 3 meals a day , only eating when I felt like it or when I was hungry. I kept gaining weight though. I even had a huge argument with my dad because I did not want to walk to the grocery store because I was afraid I would lose muscle. It was horrible.
I finally realized what was going on before it became too late. I looked in the mirror and after 2 years of this I realized what was going on. I had gained around 5 lbs of muscle and about 25 % of fat.
Try This Instead
Now my story may be a bit extreme but, even if one person benefits from this article I will be extremely happy. Now we all know that in order to get bigger we must consume more calories then our body burns off. To do this we must find out maintenance calories.
For a bodybuilder that trains hard we multiply 15 x your bodyweight to get maintenance calories
For the average person it is 12x your bodywieght to get maintenance calories
EXAMPLE:
So for a 200 lbs bodybuilder that trains hard his maintenance calories would be 3000 calories per day.
200 x 15 = 3000
So a 200 lbs bodybuilder lifting weights hard needs to eat 3000 calories a day to stay the same weight.
Now, I am going to let you in a little secret. In order to gain muscle you only have to eat 500 calories over your maintenance ! Thats right only 500. NO , there is no need to be consuming 5,000 calories a day like most people tell you. Your muscles have a predetermined recovery ability. No matter how much you eat you cannot recover faster then your set ability. Eating only 500 calories above your maintenance will ensure you do not put on fat during the bulking season. This way you will be lean and be able to take your shirt off year round !
4. So a 200 lbs bodybuilder, working out hard needs to eat 3500 calories a day to gain muscle mass.
5. 3000 + 500 = 3500
The other thing I want to stress is healthy foods. You may think ok well I am bulking so I can eat this brownie, or I can have this crumb cake. NO ! YOU Cannot ! That brownie or those skittles does not have the proper nutrients to build muscle ! You need to eat healthy ! You need to eat good foods that will help you feel good, and help your muscles as well. So change your bulking diet NOW !
Check Out Our List Of These Recommended Mass Gain Diets HERE!
Healthy Carbohydrates
Fruit
Oatmeal
Whole Wheat Bread
Brown Rice
Yams
Pasta
Healthy Proteins
Chicken breast
Lean Beef
Beef Jerky
Fat Free Deli Meats
Protein Shakes
Turkey
Shrimp
Salmon
Read The Ultimate Carbohydrate Manifesto HERE!
Stay tuned for part 2 of my bulking series titled "Break down of macronutrients and Cardio" that's right I said Cardio , Cardio on a bulking diet ! Is he crazy ! Well, you will have to weight and see !
i do both when i measure my arms.
---
@sir milk- ahh got it..kasi if you gana record it, what will you track then??the flexed or the relaxed??
i think you should use the flexed measurement.