Hi bro, 5x5 is for muscle strengthening and hypertrophy...(strength and muscle gains).
hypertrophy? mas ok ba bro ang5 sets of 5 reps vs sets of 8-12 rep rage? in terms of hypertrophy?
The debate about this has been long and until now wala pa din nagwawagi haha... but the way I look at it the 5 reps is somewhat like a sweet spot between power lifting range and muscle building range, kaya sabay naggain ng strength and muscle size. 8-12 rep range focuses more on stimulation thus muscle gains, lesser in strength build up, pero dahil naglalag ang strength prone sa plateau. So in terms of hypertrophy on short term 8-12 could have the upper hand, but for continuous hypertrophy as strength also increases lower range like 5 or 4-6 was used more. But then again, slow twitch (sarcoplasmic) and fast twitch (myofibrillar) muscle fiber ratio varies from person to person, so as the rep range sweet spot...haha..kaya magulong usapin talaga eh. References : Chad Waterbury Muscle Revolution, Mike Matthews Bigger Leaner Stronger.
.ah.. so pwede ung go heavy.. na 8-12 repss..? pwede din un hindi ilimit ung sarili sa 5 reps tama? since hindi naman sya sasali ng power lifting competition?
Power lifting range bro ayon din sa authors na nabanggit ko, is 1-3 Reps, 1 Rep Max, tapos yung 2-3 90-95% ng 1RM,
Sa Body building, pag 5 or 4-6 reps usually nasa 85% ng 1 RM (strength and myofibrillar hypertrophy) then 8-12 nasa 70-75% ng 1 RM (sarcoplasmic hypertrophy). In theory you can not go beyond 6 Reps of your 85% of 1 RM. Di ako bro PT,physiologist I am just stating yung ayun sa research ko. It could be different sa research ninyo. What I do to cover both myofibrillar and sarcoplasmic hypertrophy, I do compound lifts on 4-6, tapos sa mga iso sa 8-10.
Nose Bleed ako . Anyway, take note lang ha NEWBIE po si OP, as in NOOB to the bones.
Everything works for newbies, muscle gain, fatloss, strength gain, etc. You just have to put in the work and the rest will follow. It's that simple :biggrin:
Oops, tama Sir V, back to the main topic. haha...
Legs! yan din ang advice sakin ni Sir V, dun sa unang workout routine ko that lacks legs workout intensity. So maganda nga na isama mo na siya this early. Beneficial siya to other lifts din. For me, nadadamihan ako sa exercise mo per day. Pero kung kaya..why not.
Hi bro, 5x5 is for muscle strengthening and hypertrophy...(strength and muscle gains).
hypertrophy? mas ok ba bro ang5 sets of 5 reps vs sets of 8-12 rep rage? in terms of hypertrophy?
The debate about this has been long and until now wala pa din nagwawagi haha... but the way I look at it the 5 reps is somewhat like a sweet spot between power lifting range and muscle building range, kaya sabay naggain ng strength and muscle size. 8-12 rep range focuses more on stimulation thus muscle gains, lesser in strength build up, pero dahil naglalag ang strength prone sa plateau. So in terms of hypertrophy on short term 8-12 could have the upper hand, but for continuous hypertrophy as strength also increases lower range like 5 or 4-6 was used more. But then again, slow twitch (sarcoplasmic) and fast twitch (myofibrillar) muscle fiber ratio varies from person to person, so as the rep range sweet spot...haha..kaya magulong usapin talaga eh. References : Chad Waterbury Muscle Revolution, Mike Matthews Bigger Leaner Stronger.
.ah.. so pwede ung go heavy.. na 8-12 repss..? pwede din un hindi ilimit ung sarili sa 5 reps tama? since hindi naman sya sasali ng power lifting competition?
Power lifting range bro ayon din sa authors na nabanggit ko, is 1-3 Reps, 1 Rep Max, tapos yung 2-3 90-95% ng 1RM,
Sa Body building, pag 5 or 4-6 reps usually nasa 85% ng 1 RM (strength and myofibrillar hypertrophy) then 8-12 nasa 70-75% ng 1 RM (sarcoplasmic hypertrophy). In theory you can not go beyond 6 Reps of your 85% of 1 RM. Di ako bro PT,physiologist I am just stating yung ayun sa research ko. It could be different sa research ninyo. What I do to cover both myofibrillar and sarcoplasmic hypertrophy, I do compound lifts on 4-6, tapos sa mga iso sa 8-10.
Mukhang okay naman ung workout plan mo pafs @skinnymark. don sa back na lang, idagdag or ipalit mo ung Conventional Deadlift. Tapos lagay ka din ng Leg Day. Mukhang sa food yong kulang kaya medyo mabagal pag-gain ng weight mo.
Can you guys give me workout program that works great?? as I cannot afford to pay for trainor LOL
Thank you so much.
First, lets clarifiy your goal. Sabi mo gain 5 kilos in 2 months? Kung 5 Kilos in 2 months madali lang yan. Go on a see-food diet (when you see food you eat it. Seriously, try it for two months lalaki ka talaga).
Ibig mo bang sabihin eh 5 Kilos of pure muscle in 2 months? Or nais mong magmukhang nadagdagan ng laman ang katawan mo in 2 months? Aesthetic Look? Strong & Lean?
HAHA basta magfit lang sakin small size shirts ko ung may nkkitang abs kahit my damit.
^ bro wala kang program para sa LEGS?
Dapat meron din sa lower kasi pangit naman kung upper mo lang malaki
Bro baka kasi d ko na kayanin haha ung sa legs kasi plan ko sana pag may improvement na katawan ko saka ko na asikusahin sa legs ko.
bro imposible na hindi mo kayanin...hindi mo pa nga nagagawa eh, wala ka kagad tiwala sa sarili mo?
pero ikaw bro...basta nagsabi na kami ah na magdagdag ka routine para sa lower body mo (kinokonsensya kita wahahahhaa!!!)
^ bro wala kang program para sa LEGS?
Dapat meron din sa lower kasi pangit naman kung upper mo lang malaki
Bro baka kasi d ko na kayanin haha ung sa legs kasi plan ko sana pag may improvement na katawan ko saka ko na asikusahin sa legs ko.
bro imposible na hindi mo kayanin...hindi mo pa nga nagagawa eh, wala ka kagad tiwala sa sarili mo?
pero ikaw bro...basta nagsabi na kami ah na magdagdag ka routine para sa lower body mo (kinokonsensya kita wahahahhaa!!!)
Hi bro, 5x5 is for muscle strengthening and hypertrophy...(strength and muscle gains).
hypertrophy? mas ok ba bro ang5 sets of 5 reps vs sets of 8-12 rep rage? in terms of hypertrophy?
The debate about this has been long and until now wala pa din nagwawagi haha... but the way I look at it the 5 reps is somewhat like a sweet spot between power lifting range and muscle building range, kaya sabay naggain ng strength and muscle size. 8-12 rep range focuses more on stimulation thus muscle gains, lesser in strength build up, pero dahil naglalag ang strength prone sa plateau. So in terms of hypertrophy on short term 8-12 could have the upper hand, but for continuous hypertrophy as strength also increases lower range like 5 or 4-6 was used more. But then again, slow twitch (sarcoplasmic) and fast twitch (myofibrillar) muscle fiber ratio varies from person to person, so as the rep range sweet spot...haha..kaya magulong usapin talaga eh. References : Chad Waterbury Muscle Revolution, Mike Matthews Bigger Leaner Stronger.
.ah.. so pwede ung go heavy.. na 8-12 repss..? pwede din un hindi ilimit ung sarili sa 5 reps tama? since hindi naman sya sasali ng power lifting competition?
Power lifting range bro ayon din sa authors na nabanggit ko, is 1-3 Reps, 1 Rep Max, tapos yung 2-3 90-95% ng 1RM,
Sa Body building, pag 5 or 4-6 reps usually nasa 85% ng 1 RM (strength and myofibrillar hypertrophy) then 8-12 nasa 70-75% ng 1 RM (sarcoplasmic hypertrophy). In theory you can not go beyond 6 Reps of your 85% of 1 RM. Di ako bro PT,physiologist I am just stating yung ayun sa research ko. It could be different sa research ninyo. What I do to cover both myofibrillar and sarcoplasmic hypertrophy, I do compound lifts on 4-6, tapos sa mga iso sa 8-10.
Bros are you familiar with the pill so called DPill? I was once told by the instructor in the gym where i work out to try it but promise him ill never tell anyone about the pill cause its a prohibited drugs Haha i want to buy from him but my mind says 'baka may esteroids yan or baka pag tinigil ko pag inom nian papayat ako ulit" LOL sabi niya kasi marami daw silang nagtetake nito. mga payat din daw sila dati lumaki lng sila nung umiinom na nun. disiplina din daw kelangan pag umiinom ka nun bawal ang soda, at more on pagkain lang hahanapin ng katawan mo lagi.
Bros are you familiar with the pill so called DPill? I was once told by the instructor in the gym where i work out to try it but promise him ill never tell anyone about the pill cause its a prohibited drugs Haha i want to buy from him but my mind says 'baka may esteroids yan or baka pag tinigil ko pag inom nian papayat ako ulit" LOL sabi niya kasi marami daw silang nagtetake nito. mga payat din daw sila dati lumaki lng sila nung umiinom na nun. disiplina din daw kelangan pag umiinom ka nun bawal ang soda, at more on pagkain lang hahanapin ng katawan mo lagi.
I'm not familiar with that pero huwag mong subukan. That sounds shady. Focus on nutrition na lang and sa workout :hard:
Bros are you familiar with the pill so called DPill? I was once told by the instructor in the gym where i work out to try it but promise him ill never tell anyone about the pill cause its a prohibited drugs Haha i want to buy from him but my mind says 'baka may esteroids yan or baka pag tinigil ko pag inom nian papayat ako ulit" LOL sabi niya kasi marami daw silang nagtetake nito. mga payat din daw sila dati lumaki lng sila nung umiinom na nun. disiplina din daw kelangan pag umiinom ka nun bawal ang soda, at more on pagkain lang hahanapin ng katawan mo lagi.
Ito yung sabi ko sa page 2 ng journal mo
"Fix your diet. There is no other way around it.
And don't even ask what supplement you can take to help you gain muscle mass. A poor diet with supplements is still a poor diet."
Wag ka na maghanap ng magic pills for gaining muscle mass. Walang shortcut sa muscle building.
Hi bro, 5x5 is for muscle strengthening and hypertrophy...(strength and muscle gains).
hypertrophy? mas ok ba bro ang5 sets of 5 reps vs sets of 8-12 rep rage? in terms of hypertrophy?
The debate about this has been long and until now wala pa din nagwawagi haha... but the way I look at it the 5 reps is somewhat like a sweet spot between power lifting range and muscle building range, kaya sabay naggain ng strength and muscle size. 8-12 rep range focuses more on stimulation thus muscle gains, lesser in strength build up, pero dahil naglalag ang strength prone sa plateau. So in terms of hypertrophy on short term 8-12 could have the upper hand, but for continuous hypertrophy as strength also increases lower range like 5 or 4-6 was used more. But then again, slow twitch (sarcoplasmic) and fast twitch (myofibrillar) muscle fiber ratio varies from person to person, so as the rep range sweet spot...haha..kaya magulong usapin talaga eh. References : Chad Waterbury Muscle Revolution, Mike Matthews Bigger Leaner Stronger.
.ah.. so pwede ung go heavy.. na 8-12 repss..? pwede din un hindi ilimit ung sarili sa 5 reps tama? since hindi naman sya sasali ng power lifting competition?
Power lifting range bro ayon din sa authors na nabanggit ko, is 1-3 Reps, 1 Rep Max, tapos yung 2-3 90-95% ng 1RM,
Sa Body building, pag 5 or 4-6 reps usually nasa 85% ng 1 RM (strength and myofibrillar hypertrophy) then 8-12 nasa 70-75% ng 1 RM (sarcoplasmic hypertrophy). In theory you can not go beyond 6 Reps of your 85% of 1 RM. Di ako bro PT,physiologist I am just stating yung ayun sa research ko. It could be different sa research ninyo. What I do to cover both myofibrillar and sarcoplasmic hypertrophy, I do compound lifts on 4-6, tapos sa mga iso sa 8-10.
Bros are you familiar with the pill so called DPill? I was once told by the instructor in the gym where i work out to try it but promise him ill never tell anyone about the pill cause its a prohibited drugs Haha i want to buy from him but my mind says 'baka may esteroids yan or baka pag tinigil ko pag inom nian papayat ako ulit" LOL sabi niya kasi marami daw silang nagtetake nito. mga payat din daw sila dati lumaki lng sila nung umiinom na nun. disiplina din daw kelangan pag umiinom ka nun bawal ang soda, at more on pagkain lang hahanapin ng katawan mo lagi.
DBOL ata yan bro! WTF is wrong with the people today! Fake muscle are like fake boobs ahahaha
Hmm. i wont trust pills for my body. okay na sakin uminom ng mga protein supplements kasi alam kong safe. Anyway, ano mgandang multivit ang maganda itake habang nagwoworkout? Thanks
Hmm. i wont trust pills for my body. okay na sakin uminom ng mga protein supplements kasi alam kong safe. Anyway, ano mgandang multivit ang maganda itake habang nagwoworkout? Thanks
tama yan pafs, wag ka magmamadali. wala naman tayo deadline sa pagpapalaki or pagpapaganda ng katawan eh, maliban na lang sa mga nagccompete. Libangan lang nmn or pang alis stress sa work ginagawa natin. Basta wag ka lang magsasawa magbuhat, kapag may nakita kana kahit konti gains, gaganahan ka lalo. goodluck pafs
Comments
Power lifting range bro ayon din sa authors na nabanggit ko, is 1-3 Reps, 1 Rep Max, tapos yung 2-3 90-95% ng 1RM,
Sa Body building, pag 5 or 4-6 reps usually nasa 85% ng 1 RM (strength and myofibrillar hypertrophy) then 8-12 nasa 70-75% ng 1 RM (sarcoplasmic hypertrophy). In theory you can not go beyond 6 Reps of your 85% of 1 RM. Di ako bro PT,physiologist I am just stating yung ayun sa research ko. It could be different sa research ninyo. What I do to cover both myofibrillar and sarcoplasmic hypertrophy, I do compound lifts on 4-6, tapos sa mga iso sa 8-10.
Oops, tama Sir V, back to the main topic. haha...
Legs! yan din ang advice sakin ni Sir V, dun sa unang workout routine ko that lacks legs workout intensity. So maganda nga na isama mo na siya this early. Beneficial siya to other lifts din. For me, nadadamihan ako sa exercise mo per day. Pero kung kaya..why not.
ayos! you really did your research well :yahoo:
Thanks bro. :biggrin:
Bro baka kasi d ko na kayanin haha ung sa legs kasi plan ko sana pag may improvement na katawan ko saka ko na asikusahin sa legs ko.
Di mo malalaman hanggat di mo nasusubukan :-)
bro imposible na hindi mo kayanin...hindi mo pa nga nagagawa eh, wala ka kagad tiwala sa sarili mo?
pero ikaw bro...basta nagsabi na kami ah na magdagdag ka routine para sa lower body mo (kinokonsensya kita wahahahhaa!!!)
Hahahaha sige gagawin ko muna.
http://pinoybodybuilding.com/Thread-Muscle-Specific-Hypertrophy
I'm not familiar with that pero huwag mong subukan. That sounds shady. Focus on nutrition na lang and sa workout :hard:
Ito yung sabi ko sa page 2 ng journal mo
"Fix your diet. There is no other way around it.
And don't even ask what supplement you can take to help you gain muscle mass. A poor diet with supplements is still a poor diet."
Wag ka na maghanap ng magic pills for gaining muscle mass. Walang shortcut sa muscle building.
1 cut of quaker oats
2 scoops of serious mass
1 glass of whole milk
1 tbsp of peanut butter
1 tbsp of goya chocolate powder
Hypertrophy is hypertrophy
DBOL ata yan bro! WTF is wrong with the people today! Fake muscle are like fake boobs ahahaha
tama yan pafs, wag ka magmamadali. wala naman tayo deadline sa pagpapalaki or pagpapaganda ng katawan eh, maliban na lang sa mga nagccompete. Libangan lang nmn or pang alis stress sa work ginagawa natin. Basta wag ka lang magsasawa magbuhat, kapag may nakita kana kahit konti gains, gaganahan ka lalo. goodluck pafs