For a "drug-free" lifter. marami na ang 2x a week for a full body workout unless "fully recovered" na ang katawan mo after a days rest then go at it. but you need to remember "muscles grow outside the gym not while you're in it". Going to the gym more frequently doesn't exactly equal to faster growth. Your diet and resting habits will dictate more on how fast you will grow lean mass.
*note
dagdag ko na din on 5 day split programs (since you seem to be interested in going to the gym on a daily basis) kelangan well-spread ang distribution ang mga body parts na iwoworkout mo for the entire week to avoid overtraining and maximize recovery of your muscles. again, proper recovery (though diet and rest) is the key if you wanna grow big.
ok lang ba mag workout full body everyother day? para mas madali ang result?
Sakin bro 4 day split program. Rest day ng wed, sat and sun. Pero pag wed and sat sumasaglit ako for abs and legs. Different day different target ako. Not whole body workout para may time to recover the next day. Natutunan ko din dito yan
Question: whats the diff. between sumo deadlift vs. sa conventional?? when to use sumo style and conventional or pareho lng din sila nag effect?mas comfortable ako sa sumo style kc..tnx
M: Back
T: Recovery
W: Chest and Tri
Th: Recovery
F: Delts and Quads
Sat: BICEP --> OK lang ba kung solo ang bicep day? Sa back kasi dami
Sun: Recovery
TANONG: OK lang ba kung solo ang bicep day? kahit 2 exercise lang at 2 sets each..Sa back w.o kasi pagod na ako para mag bicep curl pa
Hirap ng cutting pag napapaligiran ka ng masasarap but dense caloric food. Madalas may event sa office namin, pag cutting ako naaawa ako sa sarili ko kasi di ko masulit ang buffet. Hehe
question po, kailan mo malalaman na need mo na mag belt ? di ako sure eh pero deadlift ko nasa 160 to 170 na. delikado na po ba yun ng walang belt ? sa tingin ko wala pa naman bend yung likod ko and nasa tamang form pa naman. pero tingin ko lang un di po ako sure. mura lang ata yung everlast parang 1k . wala kasing ganun sa gym namin di ako sure kung may mahihiram.
question po, kailan mo malalaman na need mo na mag belt ? di ako sure eh pero deadlift ko nasa 160 to 170 na. delikado na po ba yun ng walang belt ? sa tingin ko wala pa naman bend yung likod ko and nasa tamang form pa naman. pero tingin ko lang un di po ako sure. mura lang ata yung everlast parang 1k . wala kasing ganun sa gym namin di ako sure kung may mahihiram.
subjective to bro. others can d/l easily without it. iba ksi core muscles nila @ form. but for safety reasons, i suggest using it on your working sets.
M: Back
T: Recovery
W: Chest and Tri
Th: Recovery
F: Delts and Quads
Sat: BICEP --> OK lang ba kung solo ang bicep day? Sa back kasi dami
Sun: Recovery
TANONG: OK lang ba kung solo ang bicep day? kahit 2 exercise lang at 2 sets each..Sa back w.o kasi pagod na ako para mag bicep curl pa
bro, sakin lng mas ok na pagsamahin mo nlng yun tri's bi's mo sa isang arw lng... kc small muscle group nman cla e. for me mas ok na isa muscle lng if large sya like ng back. :sport:
question po, kailan mo malalaman na need mo na mag belt ? di ako sure eh pero deadlift ko nasa 160 to 170 na. delikado na po ba yun ng walang belt ? sa tingin ko wala pa naman bend yung likod ko and nasa tamang form pa naman. pero tingin ko lang un di po ako sure. mura lang ata yung everlast parang 1k . wala kasing ganun sa gym namin di ako sure kung may mahihiram.
I would "somehow" agree kay koya bards kasi lalo na sa kanya na nagsuffer na dati ng serious back injury it's definitely a must, however at the same time you could still get away pulling heavy weights from the ground w/ out the use of the belt as long you know how to train your core muscles. Not to contradict ha, i used to rely on the belt too mcu way back then nung sinubukan ko ung same poundage w/out the belt i was humbled coz my form defnitely crumbled (hehe rhyme ba?) when i tried the lift. so my take is this if you can perform the lift in good form and can strengthen your core, then train w/out it a strong core can take you a long way sa lifting. but if you have some sort premeditated (tama ba term?) injury prior to training then by all means use the belt.
ako nga sir i was born w/ a shorter right leg than my left yet i lift w/ out using the belt.
tamang tama may question about belt. Pano ba yung pag suot? I mean tight ba dapat? yung binili ko kasi at ginagamit ko,kapag naka bend at bubuhatin na ang barbell para sa deadlift eh umaangat ang likod na part ng belt,natural ba to? or mali? ang belt ko yung new skool,di yung may butas para ma lock..
M: Back
T: Recovery
W: Chest and Tri
Th: Recovery
F: Delts and Quads
Sat: BICEP --> OK lang ba kung solo ang bicep day? Sa back kasi dami
Sun: Recovery
TANONG: OK lang ba kung solo ang bicep day? kahit 2 exercise lang at 2 sets each..Sa back w.o kasi pagod na ako para mag bicep curl pa
bro, sakin lng mas ok na pagsamahin mo nlng yun tri's bi's mo sa isang arw lng... kc small muscle group nman cla e. for me mas ok na isa muscle lng if large sya like ng back. :sport:
ako brah ganiyan din. sabay ang tri's at bi's. mas trip ko kasi mas mabigat ang nabubuhat ko..
about sa belt. di rin ako nagbebelt eh. hehe. pero di ko na lang sinasagad ang poundage. tapos dahan dahan lang ang dagdag ng weight.
M: Back
T: Recovery
W: Chest and Tri
Th: Recovery
F: Delts and Quads
Sat: BICEP --> OK lang ba kung solo ang bicep day? Sa back kasi dami
Sun: Recovery
TANONG: OK lang ba kung solo ang bicep day? kahit 2 exercise lang at 2 sets each..Sa back w.o kasi pagod na ako para mag bicep curl pa
bro, sakin lng mas ok na pagsamahin mo nlng yun tri's bi's mo sa isang arw lng... kc small muscle group nman cla e. for me mas ok na isa muscle lng if large sya like ng back. :sport:
ako brah ganiyan din. sabay ang tri's at bi's. mas trip ko kasi mas mabigat ang nabubuhat ko..
about sa belt. di rin ako nagbebelt eh. hehe. pero di ko na lang sinasagad ang poundage. tapos dahan dahan lang ang dagdag ng weight.
Thanks bro. 3 days split lang kasi ako now para maganda recovery,kaya kung idadagdag ko eh magiging 4 days to 5 days pa dahil yung legs mahihiwalay uli
mga masters. mula wed di ako nagworkout. di naman ako nagdeadlift nung last workout ko..
bakit may parang masakit sa lower back ko? hindi naman continous yung sakit pero parang kumikirot kirot lang. takot ako kasi parang sa spine. ano kaya to?
@dv Mahirap ata ang 3 days split, ung legs kasi eh dapat ata one day talaga.. Ubos lakas ko, pag dalawa. Last time kasi ang program ko chest/tri back/bi tapos leg/shoulders tnry ko lang yan.. Haha.. Hirap.pangit ata set up na ganiyan.
@miguel ganyan din ako minsan pero nawawala din sakin.
question po, kailan mo malalaman na need mo na mag belt ? di ako sure eh pero deadlift ko nasa 160 to 170 na. delikado na po ba yun ng walang belt ? sa tingin ko wala pa naman bend yung likod ko and nasa tamang form pa naman. pero tingin ko lang un di po ako sure. mura lang ata yung everlast parang 1k . wala kasing ganun sa gym namin di ako sure kung may mahihiram.
I would "somehow" agree kay koya bards kasi lalo na sa kanya na nagsuffer na dati ng serious back injury it's definitely a must, however at the same time you could still get away pulling heavy weights from the ground w/ out the use of the belt as long you know how to train your core muscles. Not to contradict ha, i used to rely on the belt too mcu way back then nung sinubukan ko ung same poundage w/out the belt i was humbled coz my form defnitely crumbled (hehe rhyme ba?) when i tried the lift. so my take is this if you can perform the lift in good form and can strengthen your core, then train w/out it a strong core can take you a long way sa lifting. but if you have some sort premeditated (tama ba term?) injury prior to training then by all means use the belt.
ako nga sir i was born w/ a shorter right leg than my left yet i lift w/ out using the belt.
Agree agree , siguro nga di ko pa naman kailangan di naman ako matangkad heheheh wala masyado mag begend =D
Comments
^_^
For a "drug-free" lifter. marami na ang 2x a week for a full body workout unless "fully recovered" na ang katawan mo after a days rest then go at it. but you need to remember "muscles grow outside the gym not while you're in it". Going to the gym more frequently doesn't exactly equal to faster growth. Your diet and resting habits will dictate more on how fast you will grow lean mass.
*note
dagdag ko na din on 5 day split programs (since you seem to be interested in going to the gym on a daily basis) kelangan well-spread ang distribution ang mga body parts na iwoworkout mo for the entire week to avoid overtraining and maximize recovery of your muscles. again, proper recovery (though diet and rest) is the key if you wanna grow big.
PBB's pano0rin natin?
"imagine nyo,sa lo0b rin ng gym nila papalabas"
LOL=))
http://www.progymequipment.com vs http://www.ensayofitness.com/index.php?id=2
Sakin bro 4 day split program. Rest day ng wed, sat and sun. Pero pag wed and sat sumasaglit ako for abs and legs. Different day different target ako. Not whole body workout para may time to recover the next day. Natutunan ko din dito yan
ako sir 5days / week mag workout whole body. 6 weeks cycle siya ginagawa hehe.
http://www.t-nation.com/free_online_article/sports_body_training_performance/stripped_down_hypertrophy
if that's what it takes for you to feel the squeeze @ the back, then yes.
umiwas kumain nang madami..
bawal softdrinks, salty foods, maasukal tulad nang ice tea @ taho wid arnibal. kahit kape tinanggal ko sa katawan ko.
just thinking about it stresses me out.. hehehe!
goodluck on your cut!
Yes? No? Why? Haha. Naisip ko lang po. Sana may makasagot.
gawing mo kayang isang separate thread yan. mukhang magandang topic eh..hehe
T: Recovery
W: Chest and Tri
Th: Recovery
F: Delts and Quads
Sat: BICEP --> OK lang ba kung solo ang bicep day? Sa back kasi dami
Sun: Recovery
TANONG: OK lang ba kung solo ang bicep day? kahit 2 exercise lang at 2 sets each..Sa back w.o kasi pagod na ako para mag bicep curl pa
Cutting din pinakaayaw ko. Lol
subjective to bro. others can d/l easily without it. iba ksi core muscles nila @ form. but for safety reasons, i suggest using it on your working sets.
bro, sakin lng mas ok na pagsamahin mo nlng yun tri's bi's mo sa isang arw lng... kc small muscle group nman cla e. for me mas ok na isa muscle lng if large sya like ng back. :sport:
I would "somehow" agree kay koya bards kasi lalo na sa kanya na nagsuffer na dati ng serious back injury it's definitely a must, however at the same time you could still get away pulling heavy weights from the ground w/ out the use of the belt as long you know how to train your core muscles. Not to contradict ha, i used to rely on the belt too mcu way back then nung sinubukan ko ung same poundage w/out the belt i was humbled coz my form defnitely crumbled (hehe rhyme ba?) when i tried the lift. so my take is this if you can perform the lift in good form and can strengthen your core, then train w/out it a strong core can take you a long way sa lifting. but if you have some sort premeditated (tama ba term?) injury prior to training then by all means use the belt.
ako nga sir i was born w/ a shorter right leg than my left yet i lift w/ out using the belt.
ako brah ganiyan din. sabay ang tri's at bi's. mas trip ko kasi mas mabigat ang nabubuhat ko..
about sa belt. di rin ako nagbebelt eh. hehe. pero di ko na lang sinasagad ang poundage. tapos dahan dahan lang ang dagdag ng weight.
Thanks bro. 3 days split lang kasi ako now para maganda recovery,kaya kung idadagdag ko eh magiging 4 days to 5 days pa dahil yung legs mahihiwalay uli
bakit may parang masakit sa lower back ko? hindi naman continous yung sakit pero parang kumikirot kirot lang. takot ako kasi parang sa spine. ano kaya to?
@miguel ganyan din ako minsan pero nawawala din sakin.
Agree agree , siguro nga di ko pa naman kailangan di naman ako matangkad heheheh wala masyado mag begend =D