PARA SA MGA BEGINNER LIKE MA-4 WEEKS NAH...!!! AT ANG PROGRAM KO AY PANG GAINING WEIGHTS MUNA KASI STARTER PA AKO AT...TANUNG KO KUNG ILANG ORAS TALAGA ANG LIMIT ???? LIKE SA PROGRAM KO? AT 3 SETS NAPO AKO....
KASI MINSAN, MAABUTAN PO AKO NG 2-3 Hours....!!! AND I HOPE MAY SUMASAGOT SA TANUNG KO....
PARA SA MGA BEGINNER LIKE MA-4 WEEKS NAH...!!! AT ANG PROGRAM KO AY PANG GAINING WEIGHTS MUNA KASI STARTER PA AKO AT...TANUNG KO KUNG ILANG ORAS TALAGA ANG LIMIT ???? LIKE SA PROGRAM KO? AT 3 SETS NAPO AKO....
KASI MINSAN, MAABUTAN PO AKO NG 2-3 Hours....!!! AND I HOPE MAY SUMASAGOT SA TANUNG KO....
kung ang tanong mo ay tungkol sa kung ilang oras o gano katagal lang dapat ang tinatagal ng isang workout session, 45mins hanggang isang oras pwede na para sa tulad mong gustong mag dagdag ng timbang. kung tumatagal ka ng 2-3 oras sa pag eensayo sa palagay ko mas madami ka pang sinusunog na calories kaysa sa dapat mong itabi.
dapat tandaan ng lahat ng mga nagsisimula sa pag papaganda ng katawan na hindi madadaan sa haba ng ehersisyo ang pag papalaki nito. tamang pagkain at matinding ensayo ang tutulong sayo sa pag abot ng mga nais mo.
(lol ang hirap ng straight na tagalog)
and yes, sir mighty is right. you should make your own journal para kung may mga tanong ka man, atleast mas madaling masasagot ng mga members.
Day 1 Chest/Shoulders/Triceps
Day 2 Legs/Back/Biceps
Day 3&4 - same as day 1 and 2.
So twice a week per body part.
2-3 compound exercises for Chest, Shoulders, Legs and back at 1-2 isolation exercises for Arms each day.
Question :
Mas ok kaya na once a week per body part na lang?
For example for chest imbes na 2-3 workouts per day twice a week ay gawin kong 4 exercises at once a week ko na lang iwoworkout?
Nabasa ko kasi yung mga journal niyo parang ganun yata.
ilang days ang gap ng splits mo before you train the same body part within the same week? saka IMHO since you are already using splits might as well separate you leg workouts from your back workouts para mamaximize mo yung workouts mo for those body parts.
PARA SA MGA BEGINNER LIKE MA-4 WEEKS NAH...!!! AT ANG PROGRAM KO AY PANG GAINING WEIGHTS MUNA KASI STARTER PA AKO AT...TANUNG KO KUNG ILANG ORAS TALAGA ANG LIMIT ???? LIKE SA PROGRAM KO? AT 3 SETS NAPO AKO....
KASI MINSAN, MAABUTAN PO AKO NG 2-3 Hours....!!! AND I HOPE MAY SUMASAGOT SA TANUNG KO....
kung ang tanong mo ay tungkol sa kung ilang oras o gano katagal lang dapat ang tinatagal ng isang workout session, 45mins hanggang isang oras pwede na para sa tulad mong gustong mag dagdag ng timbang. kung tumatagal ka ng 2-3 oras sa pag eensayo sa palagay ko mas madami ka pang sinusunog na calories kaysa sa dapat mong itabi.
dapat tandaan ng lahat ng mga nagsisimula sa pag papaganda ng katawan na hindi madadaan sa haba ng ehersisyo ang pag papalaki nito. tamang pagkain at matinding ensayo ang tutulong sayo sa pag abot ng mga nais mo.
(lol ang hirap ng straight na tagalog)
and yes, sir mighty is right. you should make your own journal para kung may mga tanong ka man, atleast mas madaling masasagot ng mga members.
15 KASI ANG PROGRAM OR ROUTINE KO SIR....(ETO PO BINIGAY NI TRAINOR SAKIN PARA SA PANG WEIGHT GAINING) BALE ONE MONTHS LANG GAWIN KO TUH SABEH NI TRAINOR.... AT 3 SETS RIN GAWIN KO
^^ bro.. gawin mo muna KUNG ANO ANG SINABI NG TRAINER MO.. kase siya ang nakakita at naka assess sayo. Kung after a few months walang development, saka ka mag tanong tanong kung anu ang dapat baguhin.
Kase sa baguhan na may PAYO ng trainer, tapos mag a-ask sa mga forums, INFO overload ang mangyayari sayo. Lalo ka lang maguguluhan. Kahit na basics, hindi mo makukuha.
At saka pwede bang WAG KA NAKA ALL CAPS????? annoying... PWEDE????!!!!
ilang days ang gap ng splits mo before you train the same body part within the same week? saka IMHO since you are already using splits might as well separate you leg workouts from your back workouts para mamaximize mo yung workouts mo for those body parts.
2 days DS.
Bale Mon and Thur - Chest/Shoulders/Triceps
Tue and Fri - Legs/Back/Biceps
Wed, Sat and Sun - Rest
Sige paghiwalayin ko nga ang back at legs.
Thanks bro
hihihhi..
sungit ni boss braso... pero actually totoo po un as he said, kng ang trainer mo po kaya ipaliwanag yung bawat exercise/s na ginagawa nyo... anyway, ikaw pa dn mamimili kng anung exercise na suited para sayo, kng feel mo un ang effective sayo, then go ka lang.. pero pag wala progress, anjan ang trainer mo para i-guide ka ng tama!
p.s
"trainer" po yata actually, pronounce lng as "trainor" hehehe
PARA SA MGA BEGINNER LIKE MA-4 WEEKS NAH...!!! AT ANG PROGRAM KO AY PANG GAINING WEIGHTS MUNA KASI STARTER PA AKO AT...TANUNG KO KUNG ILANG ORAS TALAGA ANG LIMIT ???? LIKE SA PROGRAM KO? AT 3 SETS NAPO AKO....
KASI MINSAN, MAABUTAN PO AKO NG 2-3 Hours....!!! AND I HOPE MAY SUMASAGOT SA TANUNG KO....
kung ang tanong mo ay tungkol sa kung ilang oras o gano katagal lang dapat ang tinatagal ng isang workout session, 45mins hanggang isang oras pwede na para sa tulad mong gustong mag dagdag ng timbang. kung tumatagal ka ng 2-3 oras sa pag eensayo sa palagay ko mas madami ka pang sinusunog na calories kaysa sa dapat mong itabi.
dapat tandaan ng lahat ng mga nagsisimula sa pag papaganda ng katawan na hindi madadaan sa haba ng ehersisyo ang pag papalaki nito. tamang pagkain at matinding ensayo ang tutulong sayo sa pag abot ng mga nais mo.
(lol ang hirap ng straight na tagalog)
and yes, sir mighty is right. you should make your own journal para kung may mga tanong ka man, atleast mas madaling masasagot ng mga members.
15 KASI ANG PROGRAM OR ROUTINE KO SIR....(ETO PO BINIGAY NI TRAINOR SAKIN PARA SA PANG WEIGHT GAINING) BALE ONE MONTHS LANG GAWIN KO TUH SABEH NI TRAINOR.... AT 3 SETS RIN GAWIN KO
may instructor ka namn pala eh. tama si koya Braso, try to train with what your PT gave you and see for your self kung may progress ba o wala after a few months. medyo pangit din kasing tignan kung may nag iinstruct sayo tapos nakita ka nyang may doubt o nag tatanong sa iba.
had you stop gaining w/ 5x5? IMHO if your still gaining w/ your current program i don't think there is a need to change it. If ever you have hit a "plateau" tweaking your program a bit would be the best option IMO and not total overhaul. If you're simply trying to switch programs because of "boredome" tweaking it is still my suggestion. Paki specify naman sir kung anu exactly ang reason why do you find a need to switch programs para makapag bigay ang lahat ng kanilang inputs sa tanong mo. Oh the reason btw i'm asking these questions is because switching to a totally different program while you still see progress in your current one might not be optimal for your body or worst case might compromise the gains you're supposed to be getting. you know, making things worse than better if you get my drift. I'm not saying that switching programs is wrong, i'm just making sure youre doing it for the "the right reasons" and is in line to your goals just my 2 cents.
had you stop gaining w/ 5x5? IMHO if your still gaining w/ your current program i don't think there is a need to change it. If ever you have hit a "plateau" tweaking your program a bit would be the best option IMO and not total overhaul. If you're simply trying to switch programs because of "boredome" tweaking it is still my suggestion. Paki specify naman sir kung anu exactly ang reason why do you find a need to switch programs para makapag bigay ang lahat ng kanilang inputs sa tanong mo. Oh the reason btw i'm asking these questions is because switching to a totally different program while you still see progress in your current one might not be optimal for your body or worst case might compromise the gains you're supposed to be getting. you know, making things worse than better if you get my drift. I'm not saying that switching programs is wrong, i'm just making sure youre doing it for the "the right reasons" and is in line to your goals just my 2 cents.
thanks sir for immediate reply.
Yes there are progresses. On some exercises based on my body capability I can say that, I've reached my plateau. I'd like just to try a different program. My reason is for exploration.
I'm thinking of to switch program after my 4th month in SL 5x5, that would be August 7, 2012.
Also another question, is SL 5x5 also suited for endomorp(mataba/chubby) individuals or may mas better pang program sa kanila? May kaibigan kasi ako na gusto kong isama sa work-out & runs ko. Maraming salamat
well if "exploration" is your reason you may opt to try programs that has a bit higher rep range (6-8 reps) like max-ot, starting strength, sean nalewanyj's program and others there is a lot actually out there and see how your body responds to it (take note each person usually responds a bit different from another person even on the same program). now about the plateau there are many ways to break that what kind of "plateau" are we actually talking about here? unable to add poundage? unable to see gains changes in body composition? though i havent done much "plateau breaking" routines i'm sure there are lots of members here who has encountered the same prob and manage to break it.
About the question whether SL 5x5 is suitable to endos, only you would be able to tell that kung suitable or not like i've said results vary from person to person. But the main prupose of 5x5 actually is about "building your foundations" sa lifting and strength. HTH
Also another question, is SL 5x5 also suited for endomorp(mataba/chubby) individuals or may mas better pang program sa kanila? May kaibigan kasi ako na gusto kong isama sa work-out & runs ko. Maraming salamat
the program is suited for any willing individual, provided he/she doesn't have any pre existing ailments / injuries.
sa mga nakita ko mas mabilis lumakas/palakasin ang mga overweight ppl. observation ko lang.
tanung ko lang po anu po ba yung mga body parts na bawal pag sabayin pag nag woworkout?
wala naman pong bawal. meron nga fullbody workout diba? depende po ksi talaga yun. meron pareho back @ chest sa same, ksi may superset pala involved. pero may iba magsasabi na paghiwalayin, lalo na kung may deadlift involved sa back exercise.
kadalasan pag gumagawa nang split routine tinitignan ang rest period nang body part / muscle group.
Comments
ganyan ang servings ko noon nang amino 2222. pwede naman as long as kaya nang budget. kung tipid mode pre workout na lang siguro. :sport:
KASI MINSAN, MAABUTAN PO AKO NG 2-3 Hours....!!! AND I HOPE MAY SUMASAGOT SA TANUNG KO....
kung ang tanong mo ay tungkol sa kung ilang oras o gano katagal lang dapat ang tinatagal ng isang workout session, 45mins hanggang isang oras pwede na para sa tulad mong gustong mag dagdag ng timbang. kung tumatagal ka ng 2-3 oras sa pag eensayo sa palagay ko mas madami ka pang sinusunog na calories kaysa sa dapat mong itabi.
dapat tandaan ng lahat ng mga nagsisimula sa pag papaganda ng katawan na hindi madadaan sa haba ng ehersisyo ang pag papalaki nito. tamang pagkain at matinding ensayo ang tutulong sayo sa pag abot ng mga nais mo.
(lol ang hirap ng straight na tagalog)
and yes, sir mighty is right. you should make your own journal para kung may mga tanong ka man, atleast mas madaling masasagot ng mga members.
Current program ko ngayon ay :
Day 1 Chest/Shoulders/Triceps
Day 2 Legs/Back/Biceps
Day 3&4 - same as day 1 and 2.
So twice a week per body part.
2-3 compound exercises for Chest, Shoulders, Legs and back at 1-2 isolation exercises for Arms each day.
Question :
Mas ok kaya na once a week per body part na lang?
For example for chest imbes na 2-3 workouts per day twice a week ay gawin kong 4 exercises at once a week ko na lang iwoworkout?
Nabasa ko kasi yung mga journal niyo parang ganun yata.
Thanks.
15 KASI ANG PROGRAM OR ROUTINE KO SIR....(ETO PO BINIGAY NI TRAINOR SAKIN PARA SA PANG WEIGHT GAINING) BALE ONE MONTHS LANG GAWIN KO TUH SABEH NI TRAINOR.... AT 3 SETS RIN GAWIN KO
Kase sa baguhan na may PAYO ng trainer, tapos mag a-ask sa mga forums, INFO overload ang mangyayari sayo. Lalo ka lang maguguluhan. Kahit na basics, hindi mo makukuha.
At saka pwede bang WAG KA NAKA ALL CAPS????? annoying... PWEDE????!!!!
2 days DS.
Bale Mon and Thur - Chest/Shoulders/Triceps
Tue and Fri - Legs/Back/Biceps
Wed, Sat and Sun - Rest
Sige paghiwalayin ko nga ang back at legs.
Thanks bro
Any inputs pa mula sa ibang masters?
Thanks
sungit ni boss braso... pero actually totoo po un as he said, kng ang trainer mo po kaya ipaliwanag yung bawat exercise/s na ginagawa nyo... anyway, ikaw pa dn mamimili kng anung exercise na suited para sayo, kng feel mo un ang effective sayo, then go ka lang.. pero pag wala progress, anjan ang trainer mo para i-guide ka ng tama!
p.s
"trainer" po yata actually, pronounce lng as "trainor" hehehe
It's still pronounced as it is.
may instructor ka namn pala eh. tama si koya Braso, try to train with what your PT gave you and see for your self kung may progress ba o wala after a few months. medyo pangit din kasing tignan kung may nag iinstruct sayo tapos nakita ka nyang may doubt o nag tatanong sa iba.
xenxa na poh.... diko alam na bawal pala mag caps.... dito sa forum
Any other suggestion naman po ng program?
thanks sir for immediate reply.
Yes there are progresses. On some exercises based on my body capability I can say that, I've reached my plateau. I'd like just to try a different program. My reason is for exploration.
I'm thinking of to switch program after my 4th month in SL 5x5, that would be August 7, 2012.
Also another question, is SL 5x5 also suited for endomorp(mataba/chubby) individuals or may mas better pang program sa kanila? May kaibigan kasi ako na gusto kong isama sa work-out & runs ko. Maraming salamat
About the question whether SL 5x5 is suitable to endos, only you would be able to tell that kung suitable or not like i've said results vary from person to person. But the main prupose of 5x5 actually is about "building your foundations" sa lifting and strength. HTH
the program is suited for any willing individual, provided he/she doesn't have any pre existing ailments / injuries.
sa mga nakita ko mas mabilis lumakas/palakasin ang mga overweight ppl. observation ko lang.
+1000
like me! LOL! endo. koya bards!!! saudi kana ulit? hehehe
pero on a serious note, more likely becuase of out bigger skeletal frames and bone density na din hehehe
wala naman pong bawal. meron nga fullbody workout diba? depende po ksi talaga yun. meron pareho back @ chest sa same, ksi may superset pala involved. pero may iba magsasabi na paghiwalayin, lalo na kung may deadlift involved sa back exercise.
kadalasan pag gumagawa nang split routine tinitignan ang rest period nang body part / muscle group.