Just like what I mentioned in Bro Milk's diary, I'm going to train my arms separately to make them grow! Training session today was intense! Pump was really good!
5/5/12
Close Grip BP
70x 12, 110 x 10, 150 x 8, 170 x 8, 190 x 8, 210 x 5 (oh well...)
Skull Crushers
60 x 10, 70 x 8, 80 x 8, 90 x 6
Bench Dips
BW x 13, BW+30lbs x 10, BW+60lbs x 10, BW+110lbs x 13
Cable Pushdowns
FST-7
Barbell Curls (Nagpaparamdam yung old injury ko sa forearms and elbows when I did this kaya hinay hinay lang sa poundage)
50x10, 70 x 8, 80 x 8, 80 x 6 (sumakit na sa huling set, bad trip!)
DB Hammer Curls
35 x 2 x 10, 40 x 2 x 8
Machine Curls
FST-7
*Sayang di na nakapag forearms at baka matuluyan yung old injury ko ang sakit pa naman nito. Anyway, measured my right arm (pumped and flexed) at 17.3' right after training. I will check it again by the end of the year and hopefully this program will work.
@Buh-Pumped naman yandi gaya kay Bro Milk na COLD 17' yun ang halimaw!
@Noonbs- Congrats sa BMEG! Basta wag lang mag champion ang TnT at malaki galit ko jan sa bading na MVP na yan! Ay sorry naman Buh amo mo pala yun! wahahaha
255 x 5, 285 x 5, 315 x 5, 345 x 5, 375x4 (still no chalk)
assistance exercises:
Kroc Rows
Lat Pulldowns
Cable Rows
*Got to be happy with the last set. Did it without chalk kahit sobrang pawis kahapon at madulas ang grip. Di bale next week meron na ulit akong chalk courtesy of the Philippines Strongest Man Sir Eddie Torres and Zest Power Gym!
Good read on lifting heavy + Low reps. Myofibrillar hypertrophy > Sarcoplasmic Hypertrophy.
Are You Sabotaging Your Gains with the Wrong Rep Range?
Low reps are far superior to high reps when it comes to building muscle in genetically average, drug-free lifters.
This is a case that cannot be argued.
There’s no “maybe,” “what if,” “well, in this situation,” or any of that.
It’s cut and dried. It’s proven. It’s time tested.
Despite what your favorite pro bodybuilder or muscle mag might tell you, the best rep range for the average, steroid-free dude looking to gain size is 3-8; not the typical 12-15 prescription.
Heavy training targets the muscle fibers with the greatest potential for growth and builds size and strength more effectively than light training.
ang daming tanong na tumatakbo sa isip ko nung binasa ko to like; so is this only applicable for non steroided, beginner to intermediate lifters? what about the benefits of lifting in volume with lower weight and higher rep ranges? would it be counterproductive if you combine both heavy and volume training at the same time (routine)? naging noob ako ulit regarding this matter dail wala pa akong experience sa heavy lower rep range lifts aside from doing 5x5. maybe i should give it a try and see if it will change a thing on my physique kahit in small details lang. hmmm.... this will be itredasting for me.oh and thanks for the read sir mighty!
ang daming tanong na tumatakbo sa isip ko nung binasa ko to like; so is this only applicable for non steroided, beginner to intermediate lifters? what about the benefits of lifting in volume with lower weight and higher rep ranges? would it be counterproductive if you combine both heavy and volume training at the same time (routine)? naging noob ako ulit regarding this matter dail wala pa akong experience sa heavy lower rep range lifts aside from doing 5x5. maybe i should give it a try and see if it will change a thing on my physique kahit in small details lang. hmmm.... this will be itredasting for me.oh and thanks for the read sir mighty!
I think what JF is saying in his article is stick with the basics and that compound whole body movements can never be surpassed by isolation movements. Kaya nga mapapansin mo sa mga dating PL's na biglang nag shift sa BB is that they're thick and muscular! Ronnie Coleman, Kevin Levrone, Johnnie Jackson, Stan Efferding to name a few.
Hindi rin naman ni re-rstrict na puro low rep + heavy weight lang. Doing some moderate weight with volume every now and then would contribute a lot din as mentioned in the article. Also, dito rin pumapasok yung difference ng Myofibrillar hypertrophy vs Sarcoplasmic Hypertrophy wherein your building strong and. quality muscles with this method (MH) although not that "big" compared with SH (moderate + volume work).
Para kasing masyado ng na brain wash ang mga noobs na yung mga nababasa nila sa mga BB mags ang mga tamang programs since ito ang ginagamit o nagpalaki sa mga Pro BB'ers. Di nabigyan ng emphasis o totally na left out ang mga old school programs na puro halos compound lifts which is tried and tested na nga.
__________________________________
Text mo si Buh mang arbor ka na ng supps sa kanya! Di nya kaya ubusin yan mag isa! hahaha
Did arms earlier. Tried to lift as heavy as I could on some tricep and bicep exercises that I could do due to my mild tennis elbow.
Kung kelan pa naman ako naghahabol ng size sa arms bad trip! Anyway mukhang nakatulong yung mga stretching exercises that I got from YT to relieve pain and placed some ice on it after training.
Close Grip BP
110 x 10, 150 x 8, 170 x 8, 190 x 8, 210 x 6
Bench Dips
BW x 15, BW + 40lbs x 13, BW + 80lbs x 12, BW +120lbs X 12, Drop Set BW + 80lbs x 12, BW + 40lbs to failure, BW to failure
Comments
5/5/12
Close Grip BP
70x 12, 110 x 10, 150 x 8, 170 x 8, 190 x 8, 210 x 5 (oh well...)
Skull Crushers
60 x 10, 70 x 8, 80 x 8, 90 x 6
Bench Dips
BW x 13, BW+30lbs x 10, BW+60lbs x 10, BW+110lbs x 13
Cable Pushdowns
FST-7
Barbell Curls (Nagpaparamdam yung old injury ko sa forearms and elbows when I did this kaya hinay hinay lang sa poundage)
50x10, 70 x 8, 80 x 8, 80 x 6 (sumakit na sa huling set, bad trip!)
DB Hammer Curls
35 x 2 x 10, 40 x 2 x 8
Machine Curls
FST-7
*Sayang di na nakapag forearms at baka matuluyan yung old injury ko ang sakit pa naman nito. Anyway, measured my right arm (pumped and flexed) at 17.3' right after training. I will check it again by the end of the year and hopefully this program will work.
yung plates nakapatong sa hita ko.
Sir mighty, 17.3' amp!!!
Anong team nga pala nag champion sir mighty? hahaha
@Noonbs- Congrats sa BMEG! Basta wag lang mag champion ang TnT at malaki galit ko jan sa bading na MVP na yan! Ay sorry naman Buh amo mo pala yun! wahahaha
WU: 115 x 12, 185 x 8
255 x 5, 285 x 5, 315 x 5, 345 x 5, 375x4 (still no chalk)
assistance exercises:
Kroc Rows
Lat Pulldowns
Cable Rows
*Got to be happy with the last set. Did it without chalk kahit sobrang pawis kahapon at madulas ang grip. Di bale next week meron na ulit akong chalk courtesy of the Philippines Strongest Man Sir Eddie Torres and Zest Power Gym!
2012 Goal..... kelan pa kaya ako nyan???? eheeehhe
Are You Sabotaging Your Gains with the Wrong Rep Range?
Low reps are far superior to high reps when it comes to building muscle in genetically average, drug-free lifters.
This is a case that cannot be argued.
There’s no “maybe,” “what if,” “well, in this situation,” or any of that.
It’s cut and dried. It’s proven. It’s time tested.
Despite what your favorite pro bodybuilder or muscle mag might tell you, the best rep range for the average, steroid-free dude looking to gain size is 3-8; not the typical 12-15 prescription.
Heavy training targets the muscle fibers with the greatest potential for growth and builds size and strength more effectively than light training.
Shocking info, I know...
http://jasonferruggia.com/how-many-reps-to-build-muscle/
I think what JF is saying in his article is stick with the basics and that compound whole body movements can never be surpassed by isolation movements. Kaya nga mapapansin mo sa mga dating PL's na biglang nag shift sa BB is that they're thick and muscular! Ronnie Coleman, Kevin Levrone, Johnnie Jackson, Stan Efferding to name a few.
Hindi rin naman ni re-rstrict na puro low rep + heavy weight lang. Doing some moderate weight with volume every now and then would contribute a lot din as mentioned in the article. Also, dito rin pumapasok yung difference ng Myofibrillar hypertrophy vs Sarcoplasmic Hypertrophy wherein your building strong and. quality muscles with this method (MH) although not that "big" compared with SH (moderate + volume work).
Para kasing masyado ng na brain wash ang mga noobs na yung mga nababasa nila sa mga BB mags ang mga tamang programs since ito ang ginagamit o nagpalaki sa mga Pro BB'ers. Di nabigyan ng emphasis o totally na left out ang mga old school programs na puro halos compound lifts which is tried and tested na nga.
__________________________________
Text mo si Buh mang arbor ka na ng supps sa kanya! Di nya kaya ubusin yan mag isa! hahaha
Kung kelan pa naman ako naghahabol ng size sa arms bad trip! Anyway mukhang nakatulong yung mga stretching exercises that I got from YT to relieve pain and placed some ice on it after training.
Close Grip BP
110 x 10, 150 x 8, 170 x 8, 190 x 8, 210 x 6
Bench Dips
BW x 15, BW + 40lbs x 13, BW + 80lbs x 12, BW +120lbs X 12, Drop Set BW + 80lbs x 12, BW + 40lbs to failure, BW to failure
Cable Pushdowns- FST-7
DB Hammer Curls- 35 x 2 x 13, 40 x 2 x 10
Incline DB Curls- 25lbs x 4 to failure
Cable Curls- FST-7