Official Training Q&A Thread

15758606263141

Comments

  • Mighty_OakMighty_Oak Posts: 3,940
    Baka naman may instances na na flex mo yung chest mo pag nakatukod ka sa bench habang nag DB rows?
  • StannisStannis Posts: 1,377
    @papa dalts
    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.
  • 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
  • Question din po. Since walang oly bar sa bakal gym dito. ok lang po ba yung long bar gamitin?

    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.
  • rjamesrjames Posts: 10
    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?
  • lastresortlastresort Posts: 1,116
    yes sir you will lose weight while cutting..
  • rotrot78rotrot78 Posts: 1,147
    rjames wrote:
    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.

    *by the way i like you signature!!
  • rjamesrjames Posts: 10
    maraming salamat po mga sir sa pagrespond sa tanong ko! :sport:
  • 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.
  • pwede ba magupload ng pdf file sa site? found something worth sharing
  • mga tol! ilang weeks para magpalit ng workout sched and routine? or pwede ba same exercises lang ang gawin?
  • 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 :blush:
  • mga tol! ilang weeks para magpalit ng workout sched and routine? or pwede ba same exercises lang ang gawin?

    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
  • ano po ung plateau? sorry noob plng ako sa pagwoworkout. hihihi
  • 3 months p lng ako nagwoworkout. ano po b ang magandang supplement pra skn.
    gs2 ko p po sna lumapad. Tnx
  • ano po ung plateau? sorry noob plng ako sa pagwoworkout. hihihi

    google is your fren.
  • miguelmiguel Posts: 895
    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. :blush:

    correct me if im wrong mga masters ito kasi pagkakaintindi ko hihi. :blush:
  • StannisStannis Posts: 1,377
    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.
  • okay lang ba uminom ng whey protein 3 times a day? umaga, after workout and bago matulog?
  • okay lang ba uminom ng whey protein 3 times a day? umaga, after workout and bago matulog?

    nasayo yan. kung hindi ka nag titipid go. pero kung kumpleto ka sa protein galing whole foods, pde 2x a day, depende yan,
  • rotrot78rotrot78 Posts: 1,147
    ^no problem pero wag mo sya substitute sa meal.
  • cge salamat. ulam ko ngayon tulingan tapos uminom ako whey.
  • rotrot78rotrot78 Posts: 1,147
    sorop nomon nyon!!! ano yan ginataan pinatuyo?? hehe
  • gisa lang na may sitaw. HAHA!
  • Kailan ko po dapat dagdagan yung caloric intake ko while bulking. nagstart po ako 58 nagcheck ako kanina 61.

    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.
  • emon02emon02 Posts: 700
    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 :)
  • jcumali008jcumali008 Posts: 1,090
    mga tol! ilang weeks para magpalit ng workout sched and routine? or pwede ba same exercises lang ang gawin?

    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

    sir dalts any tips para mabreak ang plateau?
  • jcumali008 wrote:

    sir dalts any tips para mabreak ang plateau?

    para saken. tatawag ako ng spotter. hehe :D
  • rotrot78rotrot78 Posts: 1,147
    emon02 wrote:
    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..
Sign In or Register to comment.