Official Training Q&A Thread

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  • kopikopi Posts: 690
    ^ yep up for this sir..
  • daltonkamotedaltonkamote Posts: 3,629
    noel wrote:
    Mighty_Oak wrote:
    F*ckin disappointing discussions.

    Wala bang magtatanong kung pano lumakas bumuhat? Kung tama ba yung ginagawa ko sa squats at deadlift?

    now, that you've mentioned it....any tips paano lumakas bumuhat? para sa aming mga newbies on the site...TIA

    ang pag lakas hindi mabilisan, kumain ng tama, at mag pahinga ng tama, mamili ng program na gusto sundan, ang dame sa archives ng site, at higit sa lahat iutilize hindi ung nde pa nagagawa may tanong agad na..... "boss mahirap ba yan" or baka hindi epektib.
  • ipisipis Posts: 223
    ano ba recovery tips nyo mga master lalo na sa heavy squats/deadlift days. huhuhuhu.
  • Mighty_OakMighty_Oak Posts: 3,940
    Quite a number of members here don't give their programs a chance to mature. All of a sudden they become gurus on their own right and change their current programming just because they are not seeing the results they want in a short period of time!

    Ang dami kong napapansin na journals na ganyan, meron pa magtatanong kung ano ba dapat na programs maganda para lumakas yung ganito at lumaki yung ganyan pero panandalian lang nila susundin because they have decided to scrap it or tweak it on their own without knowing the whole idea on how and why that program was designed that way.

    Give your current programming a MOTHA FUCKIN CHANCE TO MATURE and GROW SOME BALLS!!!

    Parang sa trabaho lang, kung palipat lipat ka ng kumpanya sa tingin mo ba eh one day magiging presidente ka na o CEO without establishing and investing a significant amount of time in a certain company??? HELL NO!!!

    /rant
    ipis wrote:
    ano ba recovery tips nyo mga master lalo na sa heavy squats/deadlift days. huhuhuhu.

    Increase calorie intake then do static stretching and dynamic movements to alleviate the muscle soreness.
  • kopikopi Posts: 690
    ^ eto din ung pinagusapan nmn habang kumakain after gwo..may mga taong paiba iba ng program..after a month walang epekto iba uli after 2 weeks wala p din..lipat uli..haaayyy kumbaga sa diesel hndi pa umiinit ng husto pinatigil mo na..kung mabilisan pakabit sila ng silicon muscles.. :^^
  • kulafu25kulafu25 Posts: 292
    Patience is a virtue, manalig lang muna tayo sa ating mga programs.

    Hindi naman lahat nakukuha sa mabilisan, slowly but surely magkakaroon din yan ng result.

    Sa akin stick pa din ako sa program ko ( SL 5x5 ) , naniniwala naman ako na mayroon din naman pagbabago sa katawan ko kahit papano, ( feeling ko nga yung glutes ko ang lumalaki...hehe ).

    Kaya mga kapatid, huwag tayo mainip tyaga tyaga lang tayo at magbubunga din yan.. =)
  • noelnoel Posts: 304
    actually i've been back-reading pa rin until now since i joined recently....
    i was just hoping baka merong tip na maibigay si Sir Mighty which i haven't come across yet....

    tuloy na 'to for me, even if for fitness sake...

    para hindi OT.
    confirm ko lang kung tama ba 'to...i've read somewhere, that one should at least stick to a program for at least six weeks to see the results (if any), before deciding to change to a new routine.

    maraming salamat sa mga sasagot...
  • chris316chris316 Posts: 48
    Hey guys! new member lng but long time lurker. Ask ko lang kung anong pinagkaiba ng Hydro builder from Whey protein? advisable din ba pagsabayin yung dalawa as supplements?
  • Okay po ba itong workout training na'to:

    Day 1: Chest and Back
    Day 2: Triceps and Biceps
    Day 3: Shoulders and Legs


    Thanks! Ano2 ba ang hindi dapat pagsabayin?or is this OKAY...ty
  • 197lbs197lbs Posts: 331
    chris316 wrote:
    Hey guys! new member lng but long time lurker. Ask ko lang kung anong pinagkaiba ng Hydro builder from Whey protein? advisable din ba pagsabayin yung dalawa as supplements?

    hydrobuilder whey na may creatine top of the line ng ON

    sa mga nagmamadali, pursue strength and muscle will follow
  • chris316chris316 Posts: 48
    197lbs wrote:
    chris316 wrote:
    Hey guys! new member lng but long time lurker. Ask ko lang kung anong pinagkaiba ng Hydro builder from Whey protein? advisable din ba pagsabayin yung dalawa as supplements?

    hydrobuilder whey na may creatine top of the line ng ON

    sa mga nagmamadali, pursue strength and muscle will follow

    Ano po best sa dalawa for starters? or better na pagsabayin nlng?
  • Mighty_OakMighty_Oak Posts: 3,940
    noel wrote:
    actually i've been back-reading pa rin until now since i joined recently....
    i was just hoping baka merong tip na maibigay si Sir Mighty which i haven't come across yet....

    tuloy na 'to for me, even if for fitness sake...

    para hindi OT.
    confirm ko lang kung tama ba 'to...i've read somewhere, that one should at least stick to a program for at least six weeks to see the results (if any), before deciding to change to a new routine.

    maraming salamat sa mga sasagot...

    6 weeks is too short for me. How much can you accomplish in 6 weeks? Not unless this is some advanced program like smolov jr. which would be difficult to handle for an extended period of time.

    Stick with your program until you can't get nothin from it anymore. As the saying goes, if it ain't broke, don't fix.
  • noelnoel Posts: 304
    thanks sir mighty...

    better na ngayon because there are a lot of info on the net, unlike before, that unless you are enrolled in a gym and got a trainer, walang ibang source of info.

    ang drawback lang, sa dami ng mga articles, comments and whatever else is out there, its hard for newbies to identify which actually work and which doesn't.

    good thing, we've got PBB, we can clarify things out ....

    pahabol na tanong uli....(this is what this thread is all about anyway)
    Is it really necessary to keep the workout in 45- 1 hour per session?
    i've read that after working out for about 45-60 mins, cortisol sets in, yet there are those who work out for more than one hour....in my case, i do too sometimes to complete my routine, during not so good days, when my body seems a bit sluggish...
  • Mga idol baka meron kayong maipayong program sakin para sa back gusto ko kasi palaparin ung back ko ung parang cobra,salamat sa mga tutulong. saka tanong kulang din ok lang ba mag work out ng 2-3 hrs? kasi tuwing nagwo-workout ako lagi akong inaabot ng mga 2hrs minsan 2 1/2 hrs maximum na ung 3 hrs,tpos ang rest ko between sets is 30-60 seconds.
  • kopikopi Posts: 690
    eliyesha29 wrote:
    Mga idol baka meron kayong maipayong program sakin para sa back gusto ko kasi palaparin ung back ko ung parang cobra,salamat sa mga tutulong. saka tanong kulang din ok lang ba mag work out ng 2-3 hrs? kasi tuwing nagwo-workout ako lagi akong inaabot ng mga 2hrs minsan 2 1/2 hrs maximum na ung 3 hrs,tpos ang rest ko between sets is 30-60 seconds.

    Hi sir..i recommend lats exercises..and 2 hours or more is long enough..bka masiado kang mdaming exercise or reps..usually it only takes 1- 1 1/2 hour to train..ksma n lhat dun pati rests in between..also do pullups,helps a lot :^^
  • Mighty_OakMighty_Oak Posts: 3,940
    noel wrote:
    thanks sir mighty...

    better na ngayon because there are a lot of info on the net, unlike before, that unless you are enrolled in a gym and got a trainer, walang ibang source of info.

    ang drawback lang, sa dami ng mga articles, comments and whatever else is out there, its hard for newbies to identify which actually work and which doesn't.

    good thing, we've got PBB, we can clarify things out ....

    pahabol na tanong uli....(this is what this thread is all about anyway)
    Is it really necessary to keep the workout in 45- 1 hour per session?
    i've read that after working out for about 45-60 mins, cortisol sets in, yet there are those who work out for more than one hour....in my case, i do too sometimes to complete my routine, during not so good days, when my body seems a bit sluggish...

    Yes, sabi nga it's about the quantity but the quality of your training. Although there would be some exceptions pa rin like if you're in a PL or Strongman training program then it extends to more than an hour since mas mahaba ang rest intervals.
  • Sir Kopi kapag kasi nag baback work out ako program ko is t-bar row,lat pull down,dumbell rows,barbell bent over row saka deadlift tpos sasabayan ko din ng biceps 4 programs,tpos lahat poh yan 4 sets each,tama lang ba un? oh bka ma over fatigue ako?
  • noelnoel Posts: 304
    Thanks again sir...I hope d kayo magsawa sa pag sagot sa mga questions ko...he he he
    more power to you sir and all the members of PBB.
  • kopikopi Posts: 690
    eliyesha29 wrote:
    Sir Kopi kapag kasi nag baback work out ako program ko is t-bar row,lat pull down,dumbell rows,barbell bent over row saka deadlift tpos sasabayan ko din ng biceps 4 programs,tpos lahat poh yan 4 sets each,tama lang ba un? oh bka ma over fatigue ako?

    I usually do 4 sets at the start of any muscle exercise..then 3 sets n ung iba..ok nmn ung mga exercise but maybe you take time to rest that long..check my journal dn after each exercise kc i do either drop or rest-pause which i dont count because i consider it part of the last set..dpat k hndi dn nwwla ung momentum mo :^^
  • daltonkamotedaltonkamote Posts: 3,629
    eliyesha29 wrote:
    Sir Kopi kapag kasi nag baback work out ako program ko is t-bar row,lat pull down,dumbell rows,barbell bent over row saka deadlift tpos sasabayan ko din ng biceps 4 programs,tpos lahat poh yan 4 sets each,tama lang ba un? oh bka ma over fatigue ako?

    i guess ang tagal ng interval ng rest mo sa working sets. pano ka lalapad? kung sa pag ggym palang sunog kana instead mag gain ka eh baligtad. and para lumapad sasabayan din ng pagkain ng tama,
  • payatotpayatot Posts: 2
    2nd week ko na ngayon sa gym.
    pwede nyo po ba sakin ibigay yung list of programs?
    paiba iba kasi yung nagbabantay na tao dito sa gym.
    para alam ko na susundin kong program
    wala naman ako work, kaya any days of the week pwede ako..
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Use the search feature bro.
  • allen101allen101 Posts: 5,102
    Mighty_Oak wrote:
    noel wrote:
    actually i've been back-reading pa rin until now since i joined recently....
    i was just hoping baka merong tip na maibigay si Sir Mighty which i haven't come across yet....

    tuloy na 'to for me, even if for fitness sake...

    para hindi OT.
    confirm ko lang kung tama ba 'to...i've read somewhere, that one should at least stick to a program for at least six weeks to see the results (if any), before deciding to change to a new routine.

    maraming salamat sa mga sasagot...

    6 weeks is too short for me. How much can you accomplish in 6 weeks? Not unless this is some advanced program like smolov jr. which would be difficult to handle for an extended period of time.

    Stick with your program until you can't get nothin from it anymore. As the saying goes, if it ain't broke, don't fix.

    Aray ko ahahaha.
  • monching11monching11 Posts: 7,273
    Mighty_Oak wrote:
    noel wrote:
    thanks sir mighty...

    better na ngayon because there are a lot of info on the net, unlike before, that unless you are enrolled in a gym and got a trainer, walang ibang source of info.

    ang drawback lang, sa dami ng mga articles, comments and whatever else is out there, its hard for newbies to identify which actually work and which doesn't.

    good thing, we've got PBB, we can clarify things out ....

    pahabol na tanong uli....(this is what this thread is all about anyway)
    Is it really necessary to keep the workout in 45- 1 hour per session?
    i've read that after working out for about 45-60 mins, cortisol sets in, yet there are those who work out for more than one hour....in my case, i do too sometimes to complete my routine, during not so good days, when my body seems a bit sluggish...

    Yes, sabi nga it's about the quantity but the quality of your training. Although there would be some exceptions pa rin like if you're in a PL or Strongman training program then it extends to more than an hour since mas mahaba ang rest intervals.

    reminds me of my favorite fable.

    The Vixen and the Lioness

    A Vixen who was taking her seven babies out for an airing one balmy morning, came across a Lioness with a single cub.
    "Why such airs, haughty dame, over one solitary cub?" sneered the Vixen.
    "Look at my healthy and numerous litter here, and imagine, if you are able, how a proud mother should feel."
    The Lioness gave her a squelching look, and lifting up her nose, walked away, saying calmly,
    "Yes, just look at that beautiful collection. What are they? Foxes! I've only one, but remember, that one is a Lion."
  • eliyesha29 wrote:
    Sir Kopi kapag kasi nag baback work out ako program ko is t-bar row,lat pull down,dumbell rows,barbell bent over row saka deadlift tpos sasabayan ko din ng biceps 4 programs,tpos lahat poh yan 4 sets each,tama lang ba un? oh bka ma over fatigue ako?

    i guess ang tagal ng interval ng rest mo sa working sets. pano ka lalapad? kung sa pag ggym palang sunog kana instead mag gain ka eh baligtad. and para lumapad sasabayan din ng pagkain ng tama,

    Sir ang interval ng rest ko between sets is 30 to 60 secs then pagkatapos nun bago ko gawin ung susunod na program magpapahinga ako ng 1 min,bale medyo slow and steady pace kasi ako mag execute ng program ko un kasi yung nabasa ko,tapos lahat ng program ko is 4 sets,kaya siguro umaabot ako ng ganung katagal.

    Ask ko lang din halimbawa nag heavy work out ako tapos sasabayan ko ng heavy meals wala bang magiging epekto un sa tyan? halimbawa baka lalong tumaba ung tyan ko or depende din sa kung anong kakainin ko?
  • kopikopi Posts: 690
    ^ depende pa din sa kinakain mo bro..may mga fast and slow digesting kc..as for the sets,mejo matagal tlaga ung 2 oras bro..ska sabi nga nila dpat explosive every reps..bka d m tlaga nbibilang ung rest mo in between reps and sets para abutin k ng ganun..usually i do 4-5 exercise per muscle..pero hndi ako tumatagal ng ganun..may sinusundan dn kc akong program..ska kung ano ung binuhat mo dpat un dn ung bigat ng calories mo..more calories on workout days xmpre.. :^^
  • noelnoel Posts: 304
    questions about deloading...

    I had to attend a 2-week work related training, late November last year, when i came back, i felt a bit weak but constantly kept my sched by December til now...

    I will be going out of town for another Official Business again later this month and will not be able to have my work on the 19th-22nd, since I am on a 4-day sched (MT/THF) I will miss my T, TH & F sched, but probably do my Friday set on a Sat when i get back. The week after that, holy week na, of which i can probably lift only on Mon & Tues.

    pwede ko ba i-consider these down time as part of deloading? does it really have to be 7 days? TIA
  • Mighty_OakMighty_Oak Posts: 3,940
    Deloading is debatable. Some say it's a must while some say it not necessary. You don't need to follow x number of days. If you really want to a couple of days is enough.
  • kopi wrote:
    ^ depende pa din sa kinakain mo bro..may mga fast and slow digesting kc..as for the sets,mejo matagal tlaga ung 2 oras bro..ska sabi nga nila dpat explosive every reps..bka d m tlaga nbibilang ung rest mo in between reps and sets para abutin k ng ganun..usually i do 4-5 exercise per muscle..pero hndi ako tumatagal ng ganun..may sinusundan dn kc akong program..ska kung ano ung binuhat mo dpat un dn ung bigat ng calories mo..more calories on workout days xmpre.. :^^
    baka hindi ko nga siguro nabibilang,pero meron akong nakita na program dito sa site eto oh,meron nbang nakasubok nito,para kasing ayos sakin toh medyo naiintindihan ko ung concept nya at balak ko sana eto ung susundan kong program.

    http://pinoybodybuilding.com/forum/Thread-Workout-Routines-Archive?pid=31937#pid31937
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