when i say "natural" it means someone who is not using anabolics (steroids).
Considering your stats and physique, i think it would do you better to stick w/ 5x5 for the time being and establish your "strength base" (w/c is required if you wanna be big). after then you may opt to shift to any other program template that you may wish to try.
Thanks for clarifying what natural means.
Magstart na din ako ng 5x5 by next week. Sana magawa ko ng tama. Bale concentrate muna sa base strength saka na mangarap ng abs.
The word "big" is too much for me boss. Ano bang maisusuggest niyo para sakin (after 5x5 program) since ang overall goal ko is to have an athletic body like THIS.
Body Recomp actually is his best option for the time being, grow lean mass "slowly but sUrely" and eventually replace the fats w/ lean mass while burning them (fats) as he grows more muscle.
Ang pagkakaintindi ko boss sa Body Recomp, staying the same weight while replacing fats with lean mass. Tama po ba?
Nothing wrong w/ your targeted physique all the same you need to establish your base strengths first before ka mag focus more on muscle building program templates (not that 5x5 doesn't build muscle though it is mainly focused on making you stronger).
There are a lot of programs there focused on hypertrophy like max OT, Sean nalewanyj's 26 week workout, they focus more on the mid rep ranges 7-10 reps. and a bit more volume than 5x5 and Starting strength.
About sa recomp yes that is one way of understanding it, gain lean mass while burning fat but take note this takes a lot longer than your normal bulk/cut cycles.
Can you give me an idea how long does it take? Gusto ko lang iset sa utak ko habang maaga ang hirap na dadanasin ko. :lol
And, any tips regarding supplements? I was planning on getting whey protein kaso nung sinabi na stop muna ako mag gain ng weight, hindi na natuloy yung pag bili ko. What should I get for my needs at the moment?
There are a lot of programs there focused on hypertrophy like max OT, Sean nalewanyj's 26 week workout, they focus more on the mid rep ranges 7-10 reps. and a bit more volume than 5x5 and Starting strength.
Is this after 5x5 or should I replace 5x5 with max OT program? Sorry boss, got me confused there.
5-6 months more or less is the shortest, up to a year in order to see a big difference.
Sa supplementation pwede ka pa din mag whey protein pero mas important lalo na sa body recomp ang proper macro distribution and i think yun talaga dapat ang pagfocusan instead of supplementation. ang problem kasi sa karamihan kaya sinasabi nila na nakakataba ang whey protein is because they keep chugging the protein shake without even counting it as part of they calorie intake for the day, worst case most peeps have no idea how many calories they are taking/eating (though i admit it takes a lot of work even for myself hehe)
But if ever magka whey protein ka make sure to know how to tweak your diet para hindi ka masyado tumaba (in short don't overeat)
Can you link me to a good site boss where I can read info about body recomp and macro nutrient distribution, kung meron lang naman kayong bookmark. hehe
Also, thanks for giving detailed info sir. Eto din ang downside ng walang trainer. Nakarely lang sa internet.
Unfortunately i don't have bookmarks though i get most of my info sa mga forums/blogs sa net. for starters you can try reading the "the Truth about building muscle" PDF ni sean nalewanyj to have an idea on how to distribute your macros. then try researching na lang po over the net, most of the time naman kasi nagvavary ang macro distribution per person some peeps become leaner by taking more carb and just having enough protein. some eat more protein and lower carb distribution, some take more fat, eat enough protein and eat from very few to no carbs at all to get leaner.
Just realized that. May idea na ko now thanks to Sir DSmallDivide kung anong gagawin, yun nga lang hindi ko pa alam pano simulan at i-apply sa pang araw-araw.
Like what sir monch said, hindi naging supersaiyan si goku ng overnight. At kelangan pa gumamit nila Gohan ng silid at kaluluwa't panahon para lumakas! So it'll take time to get our desired results! hihihi
Hehehe
Saka sir wag matakot sa pag adopt ng mga program or yung nutrition.. Hehe trial an error kumbaga..
Laking tulong na nacocorrect tayo ng mga masters dito..
una kong mabibigay na advice, don't rush. remember that rome wasn't built in a day. Train hard, eat big and rest well.
Ano bang plan mo sundin? ung kay sean?
Plan ko na sundin yung 5x5, para maestablish ko ang strength base. Not sure now kung 5x5 or Sean Nalewanyj program na. I heavily rely on suggestions lang and kung ano mababasa so pag may ganitong choices, wala akong idea kung ano mas okay.
una kong mabibigay na advice, don't rush. remember that rome wasn't built in a day. Train hard, eat big and rest well.
Ano bang plan mo sundin? ung kay sean?
Plan ko na sundin yung 5x5, para maestablish ko ang strength base. Not sure now kung 5x5 or Sean Nalewanyj program na. I heavily rely on suggestions lang and kung ano mababasa so pag may ganitong choices, wala akong idea kung ano mas okay.
ikaw bro try mo kung san ka komprtable sa tingin mo, from there work your way up sa poundages.
True to that! Ako di ko akalain na mabubuhat ko yung current stats ko.. At start parang tanga lang na bumubuhat ka ng halos wala. At dedma ka pa sa mga tao sa gym, kung makatain yung mga wala idea eh "loko to, naggym wala naman laman plates" eh ano sila ngayon ! haha nganga!
ikaw bro try mo kung san ka komprtable sa tingin mo, from there work your way up sa poundages.
Nabrowse ko na yung 26 week WO ni Sean Nalewanyj. Hindi ko pa thoroughly nababasa pero gusto ko yung included exercises. Mas marami, mas hindi nakakabore since mas interesting para sa newbie tulad ko. Ang problema, may ibang exercises siya na hindi ko magagawa since walang equipment sa pinag gygyman ko ang magagamit ko. Like Swiss Ball Crunches, Rope Crunches and Standing Machine Calf Raises. Paano kaya yun?
Nabanggit ko 2 pages ago nung triny ko yung 5x5 (getting top 5 weight) parang di ko maramdaman yung 5x5 so open pa din ako sa ibang strengthening work outs na marerecommend niyo.
Ung mga nabanggit mong exercise eh halos abs yang mga yan na madami naman alternative. Ung sa machine calf raise pwede namang standing calf raises yan sa squat rack/power cage
hindi mo pa mararamdaman yung epekto niyan sir kung mababa pa yung weights mo ( 5x5), pero habang nagproprogress ka at tumataas yung lifts mo, malamang isumpa mo yung mga exercise kahit 3 exercise lang sila per WO mo....
Imagine you start at empty bar (45lbs sa olympic bar) after 8th week of 5x5 nakakahit ka na ng 180 lbs sa squat, 170 sa Bench press, 200+ lbs sa deadlift.. Ngayon mo sabihin walang epekto yan hahaha
Well if you hit those numbers meaning lumakas ka na at may maskels ka na nun!
ikaw bro try mo kung san ka komprtable sa tingin mo, from there work your way up sa poundages.
Nabrowse ko na yung 26 week WO ni Sean Nalewanyj. Hindi ko pa thoroughly nababasa pero gusto ko yung included exercises. Mas marami, mas hindi nakakabore since mas interesting para sa newbie tulad ko. Ang problema, may ibang exercises siya na hindi ko magagawa since walang equipment sa pinag gygyman ko ang magagamit ko. Like Swiss Ball Crunches, Rope Crunches and Standing Machine Calf Raises. Paano kaya yun?
Nabanggit ko 2 pages ago nung triny ko yung 5x5 (getting top 5 weight) parang di ko maramdaman yung 5x5 so open pa din ako sa ibang strengthening work outs na marerecommend niyo.
Ramdam ko yung 5x5 dati , give it time to mature muna bago mo pagisipan magpalit. Pag lampas bodyweight na binubuhat mo magpapa thankyou ka din sa pbb hehehe. Tsaka allot at least 3years serious lifting para sa goals heheh kalokohan yung tipong month lang malaki agad expectations mo sa pelikula lang nangyayari yun hehehe. Sa one piece nga 2years sila nawala tapos pag balik nila malakas na hehehe
Uso talaga anime references dito sa PBB ano? hahaha
Okay, continue ko na yung 5x5 plan ko. Pero sa sobrang dami ng version ng 5x5, which is better? Kung saang version ba ako comfortable yun ang sundan kong plan?
And kung may included exercise sa 5x5 plan na hindi ko magagawa due to lack of equipment/s, pwede bang substitute exercise na lang? Magkakaproblema ba ako nun?
^para sakin dipende sa lifestyle mo yan sir..Kung ako sir try mo yung kay Bill Star 5x5 ako kasi nung nagstart ako SL 5x5 lang idea ko eh pang 8th week ko na nakita yung kay bill star aun too late na.. siguro pagtapos ko na hehe.
Basta ang pinakamahalaga sir sa lahat ng 5x5 eh yung power rack.. kung saan makakapag squat ka ng safe
hindi mo pa mararamdaman yung epekto niyan sir kung mababa pa yung weights mo ( 5x5), pero habang nagproprogress ka at tumataas yung lifts mo, malamang isumpa mo yung mga exercise kahit 3 exercise lang sila per WO mo....
Actually sinusumpa ko na lalo ang Squats. Ubusan ng lakas e!
Thanks Sir Mighty_Oak. Triny ko kanina yung Pendlay Rows, madali and ramdam ko din yung tama sa back muscle.
May tanong lang ako regarding Pendlay Row. Medyo may katangkaran kasi ako, so sa starting position ko sa Pendlay medyo mas dipped yung katawan ko para abutin yung barbell. So hindi na parallel yung katawan ko sa floor na dapat daw parallel to floor according to THIS.
Okay lang ba yun or dapat ibent ko yung knees ko ng konti para mas lower yung position ko?
Comments
Thanks for clarifying what natural means.
Magstart na din ako ng 5x5 by next week. Sana magawa ko ng tama. Bale concentrate muna sa base strength saka na mangarap ng abs.
The word "big" is too much for me boss. Ano bang maisusuggest niyo para sakin (after 5x5 program) since ang overall goal ko is to have an athletic body like THIS.
Ang pagkakaintindi ko boss sa Body Recomp, staying the same weight while replacing fats with lean mass. Tama po ba?
There are a lot of programs there focused on hypertrophy like max OT, Sean nalewanyj's 26 week workout, they focus more on the mid rep ranges 7-10 reps. and a bit more volume than 5x5 and Starting strength.
About sa recomp yes that is one way of understanding it, gain lean mass while burning fat but take note this takes a lot longer than your normal bulk/cut cycles.
And, any tips regarding supplements? I was planning on getting whey protein kaso nung sinabi na stop muna ako mag gain ng weight, hindi na natuloy yung pag bili ko. What should I get for my needs at the moment?
Is this after 5x5 or should I replace 5x5 with max OT program? Sorry boss, got me confused there.
Sa supplementation pwede ka pa din mag whey protein pero mas important lalo na sa body recomp ang proper macro distribution and i think yun talaga dapat ang pagfocusan instead of supplementation. ang problem kasi sa karamihan kaya sinasabi nila na nakakataba ang whey protein is because they keep chugging the protein shake without even counting it as part of they calorie intake for the day, worst case most peeps have no idea how many calories they are taking/eating (though i admit it takes a lot of work even for myself hehe)
But if ever magka whey protein ka make sure to know how to tweak your diet para hindi ka masyado tumaba (in short don't overeat)
Also, thanks for giving detailed info sir. Eto din ang downside ng walang trainer. Nakarely lang sa internet.
Wala pang decent muscle/mass base to cut from and taas pa ng BF bro.
Ano bang plan mo sundin? ung kay sean?
Like what sir monch said, hindi naging supersaiyan si goku ng overnight. At kelangan pa gumamit nila Gohan ng silid at kaluluwa't panahon para lumakas! So it'll take time to get our desired results! hihihi
Hehehe
Saka sir wag matakot sa pag adopt ng mga program or yung nutrition.. Hehe trial an error kumbaga..
Laking tulong na nacocorrect tayo ng mga masters dito..
Happy maskels!
VADJULA!
Plan ko na sundin yung 5x5, para maestablish ko ang strength base. Not sure now kung 5x5 or Sean Nalewanyj program na. I heavily rely on suggestions lang and kung ano mababasa so pag may ganitong choices, wala akong idea kung ano mas okay.
Zenki amp! hijack na ng thread ng anime kidzz lol. Kinuko ni vadjula!
ikaw bro try mo kung san ka komprtable sa tingin mo, from there work your way up sa poundages.
Nabrowse ko na yung 26 week WO ni Sean Nalewanyj. Hindi ko pa thoroughly nababasa pero gusto ko yung included exercises. Mas marami, mas hindi nakakabore since mas interesting para sa newbie tulad ko. Ang problema, may ibang exercises siya na hindi ko magagawa since walang equipment sa pinag gygyman ko ang magagamit ko. Like Swiss Ball Crunches, Rope Crunches and Standing Machine Calf Raises. Paano kaya yun?
Nabanggit ko 2 pages ago nung triny ko yung 5x5 (getting top 5 weight) parang di ko maramdaman yung 5x5 so open pa din ako sa ibang strengthening work outs na marerecommend niyo.
Ung mga nabanggit mong exercise eh halos abs yang mga yan na madami naman alternative. Ung sa machine calf raise pwede namang standing calf raises yan sa squat rack/power cage
Imagine you start at empty bar (45lbs sa olympic bar) after 8th week of 5x5 nakakahit ka na ng 180 lbs sa squat, 170 sa Bench press, 200+ lbs sa deadlift.. Ngayon mo sabihin walang epekto yan hahaha
Well if you hit those numbers meaning lumakas ka na at may maskels ka na nun!
Ramdam ko yung 5x5 dati , give it time to mature muna bago mo pagisipan magpalit. Pag lampas bodyweight na binubuhat mo magpapa thankyou ka din sa pbb hehehe. Tsaka allot at least 3years serious lifting para sa goals heheh kalokohan yung tipong month lang malaki agad expectations mo sa pelikula lang nangyayari yun hehehe. Sa one piece nga 2years sila nawala tapos pag balik nila malakas na hehehe
Si Ichigo lang ata yung lumalakas ng kawalang dating dating hahah boom im strong! hahaha
Okay, continue ko na yung 5x5 plan ko. Pero sa sobrang dami ng version ng 5x5, which is better? Kung saang version ba ako comfortable yun ang sundan kong plan?
And kung may included exercise sa 5x5 plan na hindi ko magagawa due to lack of equipment/s, pwede bang substitute exercise na lang? Magkakaproblema ba ako nun?
for the 5x5 version.
http://www.eclipsegym.com/forums/viewtopic.php?t=57
Basta ang pinakamahalaga sir sa lahat ng 5x5 eh yung power rack.. kung saan makakapag squat ka ng safe
Thanks bro.
Anyone can confirm if this is the proper way to do a Dynamic Row?
Llimited ang videos sa Youtube and no idea ako kung paano siya gawin. Kung wala talaga mahanap mahanap pwede kayang Bent Over Row ang ipalit ko?
Actually sinusumpa ko na lalo ang Squats. Ubusan ng lakas e!
Medyo mahirap ang movement ng Dynamic rows lalo na sa nag start pa lang. You can replace it with Pendaly Rows instead.
May tanong lang ako regarding Pendlay Row. Medyo may katangkaran kasi ako, so sa starting position ko sa Pendlay medyo mas dipped yung katawan ko para abutin yung barbell. So hindi na parallel yung katawan ko sa floor na dapat daw parallel to floor according to THIS.
Okay lang ba yun or dapat ibent ko yung knees ko ng konti para mas lower yung position ko?