Tanong na makulit : Ok ba gamitin yung pang leg press na ang stopper niya eh spiral lang? yung old skool. yun kasi nandun sa kalawang gym. Para kasing kulang space niya para sa mahaba na legs,kaso di naman mahaba legs ko hehehe
Sir Rab ok lang naman yun longbar kung walang oly bar ang difference lang na alam ko aside from their weight (big oly bars usually weighs around 20.2 kgs) is ung ibang longbar na maliit ang dulo is either maiksi, masyado maliit yung grip and minsan mabilis mag bend pag kinargahan mo ng madaming plates.
question: during your bulking phase which, most of the time you gain not just muscles but a significant amount of fat due to dirty bulking, after doing the bulking phase and you're on the cutting phase which most likely you'll do IF's
is it okay to reduce a lot of weight due to excess fats? but in the same time gain muscles?
to make it simple i'll give an example:
bulking (6months): 132lbs-160 (obviously it consist of fats due to dirty bulking)
then on the cutting phase, most probably you would do IF
now, doing IF you'll get rid of the fats (belly fats) but that would also mean that you'll also reduce your weight. is it fine?
question: during your bulking phase which, most of the time you gain not just muscles but a significant amount of fat due to dirty bulking, after doing the bulking phase and you're on the cutting phase which most likely you'll do IF's
is it okay to reduce a lot of weight due to excess fats? but in the same time gain muscles?
to make it simple i'll give an example:
bulking (6months): 132lbs-160 (obviously it consist of fats due to dirty bulking)
then on the cutting phase, most probably you would do IF
now, doing IF you'll get rid of the fats (belly fats) but that would also mean that you'll also reduce your weight. is it fine?
sir, sasagutin ko sana yung tanong mo kaso english yung tanong mo eh, kasi im not comfortable typing in english, hehehe anyways, sir yes based sa experience ko you will definitely loose weight kapag calorie deficit ka using if protocol lalo na kapag nag cardio ka ng sprint everday and strictly 10-15mnts. and also training on a fasted phase, ngayon sa tanong mo na kung you will gain muscle during cutting phase.. eto lang masasabi ka basta maganda ang nutrition mo and maganda ang training and also ang rest period mo ma avoid mo ang muscle loss..yun lang muna ang goal mo maiwasan ang muscle loss kasi honestly hindi ko pa masasagot yan dahil hindi ko pa naeexperience regarding gaining muscle during IF protocol.
basically, when your cutting you need to lose fats, as much as possible maiwasan ang muscle loss, you cant gain any mass or muscle mass on cutting kase its either maintenance ang kinakain mo or below maintenance, kaya nga bulking youll gain fats,muscle,water, weight.
mga tol! ilang weeks para magpalit ng workout sched and routine? or pwede ba same exercises lang ang gawin?
as long as may nakikita kang gains sa program mo no need na mag palit ibig sabhin ok sayo yung program na un, mararamdaman mo nmn kapag nag plateau kana e dun kana mag palit ng program hope this helps..correct me if im wrong nlng po mga masters
ano po ung plateau? sorry noob plng ako sa pagwoworkout. hihihi
ang pagkakaintindi ko sa "plateau" is may certain weight kang binubuhat na di mo na malampasan, for example you're benching 150lbs. gusto mong higitan yun pero di mo magawa parang yun lang talaga kaya mo kahit sa mga susunod na workout.
yung tipong parand di ka na umasenso sa bigat ng binubuhat mo, gustuhin mo man gawing 155lbs di talaga kaya. yun yung tinatawag na "plateau" kasi diba ang plateau in general patag or talampas, pantay lang siya.. so kung sa pagbubuhat pag plateau na ay yung di na umangat yung bigat na binubuhat mo. kaya nagawa yung mga 5x5 program na ginagawa ko ngayon para sa strength training. sana nakatulong ako kahit di ganun kadami knowledge ko sa larangang ito.
correct me if im wrong mga masters ito kasi pagkakaintindi ko hihi.
Ok lang bang piliting mag DL kahit DOMS pa sa legs after mag squat?
Nag squats kasi ako nung sabadp tapos DL mamaya. DOMS pa din hanggang ngayon, masakit pa din mag taas baba sa hagdan, kahit pag upo.
Ano pong benefits ng DB press and other DB exercises? is it necessary? Also, enough na po ba ang complex excercises to gain strength and lose fats? syempre with right foods din naman
Ano pong benefits ng DB press and other DB exercises? is it necessary? Also, enough na po ba ang complex excercises to gain strength and lose fats? syempre with right foods din naman
based sa experience ko pag dumbel gamit mo ma-even mo ang strength both hands and also promotes symmetry.. lose fat refer your diet, gaining strenght recommend ko ang 5x5 program..
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Binibend ko kasi tuhod pag baba ng Barbel sa DLs, parang pa upo, para di bumagsak, nipis kasi ng goma sa bakal gym dito.
@boss mighty
Siguro, di ko napansin kung ano condition ng chest ko. Check ko sa susunod na back.
Mayroon po bang difference kung olybar ang gamit? Salamat po.
Sir Rab ok lang naman yun longbar kung walang oly bar ang difference lang na alam ko aside from their weight (big oly bars usually weighs around 20.2 kgs) is ung ibang longbar na maliit ang dulo is either maiksi, masyado maliit yung grip and minsan mabilis mag bend pag kinargahan mo ng madaming plates.
is it okay to reduce a lot of weight due to excess fats? but in the same time gain muscles?
to make it simple i'll give an example:
bulking (6months): 132lbs-160 (obviously it consist of fats due to dirty bulking)
then on the cutting phase, most probably you would do IF
now, doing IF you'll get rid of the fats (belly fats) but that would also mean that you'll also reduce your weight. is it fine?
sir, sasagutin ko sana yung tanong mo kaso english yung tanong mo eh, kasi im not comfortable typing in english, hehehe anyways, sir yes based sa experience ko you will definitely loose weight kapag calorie deficit ka using if protocol lalo na kapag nag cardio ka ng sprint everday and strictly 10-15mnts. and also training on a fasted phase, ngayon sa tanong mo na kung you will gain muscle during cutting phase.. eto lang masasabi ka basta maganda ang nutrition mo and maganda ang training and also ang rest period mo ma avoid mo ang muscle loss..yun lang muna ang goal mo maiwasan ang muscle loss kasi honestly hindi ko pa masasagot yan dahil hindi ko pa naeexperience regarding gaining muscle during IF protocol.
*by the way i like you signature!!
as long as may nakikita kang gains sa program mo no need na mag palit ibig sabhin ok sayo yung program na un, mararamdaman mo nmn kapag nag plateau kana e dun kana mag palit ng program hope this helps..correct me if im wrong nlng po mga masters
just add poundage. same routine, add lang ng add, then plateau. you will hit the wall no matter what, so you have to break it. ahehe
gs2 ko p po sna lumapad. Tnx
google is your fren.
ang pagkakaintindi ko sa "plateau" is may certain weight kang binubuhat na di mo na malampasan, for example you're benching 150lbs. gusto mong higitan yun pero di mo magawa parang yun lang talaga kaya mo kahit sa mga susunod na workout.
yung tipong parand di ka na umasenso sa bigat ng binubuhat mo, gustuhin mo man gawing 155lbs di talaga kaya. yun yung tinatawag na "plateau" kasi diba ang plateau in general patag or talampas, pantay lang siya.. so kung sa pagbubuhat pag plateau na ay yung di na umangat yung bigat na binubuhat mo. kaya nagawa yung mga 5x5 program na ginagawa ko ngayon para sa strength training. sana nakatulong ako kahit di ganun kadami knowledge ko sa larangang ito.
correct me if im wrong mga masters ito kasi pagkakaintindi ko hihi.
Nag squats kasi ako nung sabadp tapos DL mamaya. DOMS pa din hanggang ngayon, masakit pa din mag taas baba sa hagdan, kahit pag upo.
nasayo yan. kung hindi ka nag titipid go. pero kung kumpleto ka sa protein galing whole foods, pde 2x a day, depende yan,
Nung 58kg ako intake ko to gain mass eh 2552cal, ngayong 61 na po ako kailangan po ba eh 2684 na?
Salamat po. may mga tanong din po ako sa journal ko. hehe.
sir dalts any tips para mabreak ang plateau?
based sa experience ko pag dumbel gamit mo ma-even mo ang strength both hands and also promotes symmetry.. lose fat refer your diet, gaining strenght recommend ko ang 5x5 program..