hmm mga bossing pansin ko, hirap ako sa dumbell press, 120 kc binubuhat ko dun 60lbs each shoulder...eh nag ta triceps naman ako lagi kaya lang d ako nag ta traps exercise...kailangan ba malakas din traps mo pag bubuhat ka ng heavy sa shoulder like dumbell military press?waa correction, 100 lbs lang binubuhat ko sa dumbell military press, 50 lbs each shoulder mga bossing
mahirap talag dumbbell presses, at mahirap rin lumakas jan. try adding kahit 2.5lbs malaking difference un
BTW ano pala program mo?
ser fixed kasi plates dito sa gym, 10 lbs - 100lbs, pagkatapos ng 40 lbs, 50 lbs na agad, karamihan ng nagbubuhat dito napansin ko, napapako sila sa 40lbs(80) bago maka akyat sa 50lbs(100) na weight
Bossing, may tanong lang ako...after my cardio (45 mins elliptical), my body- chest and back- emits heat (parang usok) around 20 to 30 seconds. this happens many times already, is this normal. by the way, talagang pawis na pawis ako sa cardio ko....has anyone experience this also?
pwede kang mag warm up muna tapos yung set exercise mo eh yung max weight mo..
for example:
FBP - 7set x 7 reps
1st.50lbs then add 10lbs each set..
yung last 2 set mo yun na yung exercise mo mismo..
6th 110lbsx7; 7th 120lbsx7
tapos yung next routine mo, you must take consideration sa rest time mo..you will know if your body can proceed with it or you need 2-3 mins rest..start ka muna sa minimum weights then progression na..
if your doin cardio before the routines better na iseparate mo yung cardio sa exercise sked mo..don't exhaust yourself before doing the exercise proper..
be consistent lang sa weights mo muna and then proceed with the progression..
itrain mo yung mindset mo para sumunod yung katawan mo..
don't force it if hindi na tlaga kaya..baka mainjure ka pa..mas mahihirapan ka...
check your nutrition, rest and program mo din baka meron kang dapat iadjust sa mga to para mas may lakas ka sa workouts mo...
Skilldawg, dre ang diskarte ko dyan inclined muna ako tapos flat and decline. Talagang nakakangalay yung inclined kaya para matapos ko yung routine inuuna ko muna yung mas mahirap. I hope this helps :)Mga master, Comments and suggestion naman sa routine ko
My 4th day of workout last night. Here are my workouts so far
Sat: Chest, bicep and abs
Sun: Shoulder, tricep and abs
Tues: Chest, bicep and abs
Thurs: Shoulder, back, tricep and abs
I have some difficulty on my left arm specially on the Tricep Dumbbell Extensions, maybe it takes to long for my muscles to recover.
Do you have supplements to suggest? I am thinking Amino but I am taking Muscle Juice already with BCAA. Your inputs please
it's only natural for your pecs to be fatigued sa flat kaya hihina ka talaga sa inclined. try mo unahin ang incline next time tulad nga ng sabi ni bro arthunrome
tol ganyan talaga yan... unang exercise mo flat bench siyempre pagod na ang chest mo....kung ano ang priority bodypart o exercise mo yun ang unahin mo para fresh pa ang muscles mo tol
Mga master, Comments and suggestion naman sa routine ko
My 4th day of workout last night. Here are my workouts so far
Sat: Chest, bicep and abs
Sun: Shoulder, tricep and abs
Tues: Chest, bicep and abs
Thurs: Shoulder, back, tricep and abs
I have some difficulty on my left arm specially on the Tricep Dumbbell Extensions, maybe it takes to long for my muscles to recover.
Do you have supplements to suggest? I am thinking Amino but I am taking Muscle Juice already with BCAA. Your inputs please
Mga master, Comments and suggestion naman sa routine ko
My 4th day of workout last night. Here are my workouts so far
Sat: Chest, bicep and abs
Sun: Shoulder, tricep and abs
Tues: Chest, bicep and abs
Thurs: Shoulder, back, tricep and abs
I have some difficulty on my left arm specially on the Tricep Dumbbell Extensions, maybe it takes to long for my muscles to recover.
Do you have supplements to suggest? I am thinking Amino but I am taking Muscle Juice already with BCAA. Your inputs please
another thing is kung dpa ganun kalaki mga muscles mo or in other words beginner ka palang, normal lang ung mabilis mapagod kagad muscles m lalo na pag intense workou m...
natural lang na mangalay ka pagdating sa 2nd exercise mo fatigued na ang muscles mo from your first exercise specially when you are lifting heavy. rest for 2mins every time you finish a set to recover from muscle fatigue. another thing, you should have complete rest/sleep for you to efficiently lift heavy weights if that is your goal.
i also would like to use this opportunity to give my thoughts about chest routines since you made it as an example. many beginners train their chest with the usual routine such as do all the 3 angles of benching. i say, i you already hit the incline whats the use hitting the flat bench? the chest/pectoral muscle is composed only of 2 parts the upper and the lower there is no middle part so after training with the incline your only option is to hit the decline which targets the lower part of the pecs. this way you hit both upper and lower without getting fatigued to much and still go to your isolation exercises.
so do i still do flat benches? yes, from time to time i alternate incline and flat benches but never do them both at the same workout. again this is just my take about the topic and you still have the option to do what you like.
natural lang na mangalay ka pagdating sa 2nd exercise mo fatigued na ang muscles mo from your first exercise specially when you are lifting heavy. rest for 2mins every time you finish a set to recover from muscle fatigue. another thing, you should have complete rest/sleep for you to efficiently lift heavy weights if that is your goal.
i also would like to use this opportunity to give my thoughts about chest routines since you made it as an example. many beginners train their chest with the usual routine such as do all the 3 angles of benching. i say, i you already hit the incline whats the use hitting the flat bench? the chest/pectoral muscle is composed only of 2 parts the upper and the lower there is no middle part so after training with the incline your only option is to hit the decline which targets the lower part of the pecs. this way you hit both upper and lower without getting fatigued to much and still go to your isolation exercises.
so do i still do flat benches? yes, from time to time i alternate incline and flat benches but never do them both at the same workout. again this is just my take about the topic and you still have the option to do what you like.
ah sir ung iba ko kasing kasabayan dun 3 set pa ng bench press eh (inclined-flat-declined) tas may dumbells pa sila pero heavy pa rinat d ko naman sir pinagsasabay ung declined at inclined, kasi sa flat at inclined pa nga lang nangangalay na ko
another thing is kung dpa ganun kalaki mga muscles mo or in other words beginner ka palang, normal lang ung mabilis mapagod kagad muscles m lalo na pag intense workou m...
sir naka diet kc ako, pag offdays ko nga nasa 90-100grams lang carbs ko...mejo malaki pa kc bellyfat ko, btw nasa 1 year na rin cguro akong nag ji gym kung pagsasama samahin un nga lang putol putol
@skill - ibat iba din naman ang lakas ng tao so mahirap i compare ang sarili mo sa iba directly. madami ding factor ang lakas at endurance mo sa pag bubuhat gaya ng diet mo at pahinga. pwedeng iba ang diet nila at pahinga at iba din a ng sayo. isa pa, kung gano na din sila katagal nag bubuhat at kung gano na sila ka sanay ang mga katawan nila sa buhat nila.
binigay ko yung example ko ng chest routine para may idea ka na hindi porket madaming exercise ay mas mabilis kang lalaki o gaganda ang katawan mo. its less efficient to do loads of work or volume if youre trying to build mass as it will be like your doing a cardio instead of strengthening and building your muscles. minsan nasa isip na lang din ng tao na pag hindi ko nagawa lahat ng ito hindi ako lalaki o gaganda ang katawan ko dahil ito ang nakasanayan ng karamihan.
@skill - ibat iba din naman ang lakas ng tao so mahirap i compare ang sarili mo sa iba directly. madami ding factor ang lakas at endurance mo sa pag bubuhat gaya ng diet mo at pahinga. pwedeng iba ang diet nila at pahinga at iba din a ng sayo. isa pa, kung gano na din sila katagal nag bubuhat at kung gano na sila ka sanay ang mga katawan nila sa buhat nila.
binigay ko yung example ko ng chest routine para may idea ka na hindi porket madaming exercise ay mas mabilis kang lalaki o gaganda ang katawan mo. its less efficient to do loads of work or volume if youre trying to build mass as it will be like your doing a cardio instead of strengthening and building your muscles. minsan nasa isip na lang din ng tao na pag hindi ko nagawa lahat ng ito hindi ako lalaki o gaganda ang katawan ko dahil ito ang nakasanayan ng karamihan.
ah sir ganun po ba, mejo na fu frustrate lang po kasi ako at nalulungkot, 1 year na rin kasi akong nag wo workout pero 120 lang max ko at ang tangkad ko pa man din, ung iba ko kasing barkada na mas maliit sakin na wala ngang alam sa nutrition eh lumalakas eh..
question about no xplode? pwede ba ito if your goal is to lose weight or pang-bulk lang itong supplement? afaik, pang-boost ito sa workout mo di ba kasi you take it pre-workout?
Comments
alam ko kasama na yan kapag nag Squat,Deadlift,Lying Leg Curl ka...
pag kaka alam ko wala naman talaga exercise pantarget talaga sa pwet(glutes)...
try mo flex pwet mo mahahawakan mo medyo matigas hehe...
squat para sa pwet tol
kasama lang yan tatamaan pero ang tatamaan talaga sa Squat na unang una ay Quads..tapos kasama na yung Glutes,Calves at Hamstring..
Glutes = Pwet
mahirap talag dumbbell presses, at mahirap rin lumakas jan. try adding kahit 2.5lbs malaking difference un
BTW ano pala program mo?
ser fixed kasi plates dito sa gym, 10 lbs - 100lbs, pagkatapos ng 40 lbs, 50 lbs na agad, karamihan ng nagbubuhat dito napansin ko, napapako sila sa 40lbs(80) bago maka akyat sa 50lbs(100) na weight
uu ser nag de deadlift ako, 220lbs deadlift ko 5 reps, 200 naman squats koreverse pyramid nga pala ginagawa ko ngaun bossing
ako sir! hehehe ramdam na ramdam ko kasi yung tama sa chest after mag gym..mga 3days din tumatagal yung "good pain"..hehehe
Flat Bench - 120 x 6, 110 x 8, 100 x 10
pagdating sa inclined nangangalay na ko eto nlang kaya ko
Inclined Bench - 80 x 6, 70 x 8, 60 x 10
panu kaya gagawin ko mga bossing para ma improve to
for example:
FBP - 7set x 7 reps
1st.50lbs then add 10lbs each set..
yung last 2 set mo yun na yung exercise mo mismo..
6th 110lbsx7; 7th 120lbsx7
tapos yung next routine mo, you must take consideration sa rest time mo..you will know if your body can proceed with it or you need 2-3 mins rest..start ka muna sa minimum weights then progression na..
if your doin cardio before the routines better na iseparate mo yung cardio sa exercise sked mo..don't exhaust yourself before doing the exercise proper..
be consistent lang sa weights mo muna and then proceed with the progression..
itrain mo yung mindset mo para sumunod yung katawan mo..
don't force it if hindi na tlaga kaya..baka mainjure ka pa..mas mahihirapan ka...
check your nutrition, rest and program mo din baka meron kang dapat iadjust sa mga to para mas may lakas ka sa workouts mo...
My 4th day of workout last night. Here are my workouts so far
Sat: Chest, bicep and abs
Sun: Shoulder, tricep and abs
Tues: Chest, bicep and abs
Thurs: Shoulder, back, tricep and abs
I have some difficulty on my left arm specially on the Tricep Dumbbell Extensions, maybe it takes to long for my muscles to recover.
Do you have supplements to suggest? I am thinking Amino but I am taking Muscle Juice already with BCAA. Your inputs please
kulang ka sa kain, kain ka ng marami para may energy ka pagdating sa pagbubuhat. parang kotse, di tatakbo kung walang fuel.
My 4th day of workout last night. Here are my workouts so far
Sat: Chest, bicep and abs
Sun: Shoulder, tricep and abs
Tues: Chest, bicep and abs
Thurs: Shoulder, back, tricep and abs
I have some difficulty on my left arm specially on the Tricep Dumbbell Extensions, maybe it takes to long for my muscles to recover.
Do you have supplements to suggest? I am thinking Amino but I am taking Muscle Juice already with BCAA. Your inputs please
para sakin hindi maganda...
bakit hindi ganito
Tuesday -Back/Biceps/Forearm
Thursday - Chest/Shoulder/Triceps
Saturday - Legs/Traps/Abs
Monday/Wednesday/Friday/Sunday = Rest
di naman porket mas maraming workout sa Abs ibig sabihin lilitaw kagad..nasa Diet yan
pano mo nasabing kulang ako sa kain? 150g of carbs at 180g of protein ang intake ko everyday tol, at split routine ang program ko
150x4 = 600 calories
sobra konti yan ser try mo 2-2.5k
another thing is kung dpa ganun kalaki mga muscles mo or in other words beginner ka palang, normal lang ung mabilis mapagod kagad muscles m lalo na pag intense workou m...
i also would like to use this opportunity to give my thoughts about chest routines since you made it as an example. many beginners train their chest with the usual routine such as do all the 3 angles of benching. i say, i you already hit the incline whats the use hitting the flat bench? the chest/pectoral muscle is composed only of 2 parts the upper and the lower there is no middle part so after training with the incline your only option is to hit the decline which targets the lower part of the pecs. this way you hit both upper and lower without getting fatigued to much and still go to your isolation exercises.
so do i still do flat benches? yes, from time to time i alternate incline and flat benches but never do them both at the same workout. again this is just my take about the topic and you still have the option to do what you like.
ah sir ung iba ko kasing kasabayan dun 3 set pa ng bench press eh (inclined-flat-declined) tas may dumbells pa sila pero heavy pa rinat d ko naman sir pinagsasabay ung declined at inclined, kasi sa flat at inclined pa nga lang nangangalay na ko
sir naka diet kc ako, pag offdays ko nga nasa 90-100grams lang carbs ko...mejo malaki pa kc bellyfat ko, btw nasa 1 year na rin cguro akong nag ji gym kung pagsasama samahin un nga lang putol putol
binigay ko yung example ko ng chest routine para may idea ka na hindi porket madaming exercise ay mas mabilis kang lalaki o gaganda ang katawan mo. its less efficient to do loads of work or volume if youre trying to build mass as it will be like your doing a cardio instead of strengthening and building your muscles. minsan nasa isip na lang din ng tao na pag hindi ko nagawa lahat ng ito hindi ako lalaki o gaganda ang katawan ko dahil ito ang nakasanayan ng karamihan.
ah sir ganun po ba, mejo na fu frustrate lang po kasi ako at nalulungkot, 1 year na rin kasi akong nag wo workout pero 120 lang max ko at ang tangkad ko pa man din, ung iba ko kasing barkada na mas maliit sakin na wala ngang alam sa nutrition eh lumalakas eh..
did you deload na ba? minsan maganda rin ung mag rest ka ng 2-3 weeks totally walang buhat pagbalik mo sa gym mas malakas ka pramis.
And do you have a training partner or someone who could spot you? minsan kailanagan lakasan lang din ng loob sa dagdag ng plates para lumakas