sir post nyo ung program nyo para makita ng mga masters at makapag suggest depende sa goal nyo...
Tol paturo nman. Papano ipopost yung program? Dito ko din b mismo sa thread ipopost? And by detail ba every workout or yung usual routine ko lng? New here kc. Tnx.
@arwin0609 ah by detail pla sir, cge sir will do! Tnx!
@allen101 curious kc ako dun sa benefits ng supplement na yun bka kasi effective sa kin e, base kc dun sa mga nbasa ko. Pro cguro I should stick n lng sa basic supplements tnx!
@XbrainXgain ndi ko nabasa sir eh. Eto lang sinunod ko:
You could summarize Max-OT like this:
1. Each workout should last approximately 30 to 45 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.
Yung sa last part ng work out di ko masyado sinunod. May effect ba yun?
Nabasa ko na yung kalahati nung pdf file ng MAX OT, dami nga matututunan dito. Di ko pa natapos ang haba pa. haha. Btw, ask ko lang pano pala if imomodify kc 3-4 days per week lang ako mag workout per week, alternating days actually. Nakalagay kc dun na workout daily eh. Help pls thanks!
Train each body part once per week.
4-6 reps for major body parts.
6-8 total sets for bigger muscle groups.
4-5 total sets for smaller muscle groups.
Select mostly free weight compound exercises.
Don't group large body parts together like chest and back or legs and chest.
Sir kung susundin natin yung max ot principles parang masyado maraming sets. Pero siyempre depende parin yan sayo. Katawan mo yan eh. tweak tweak lang. Yung calf raises mo ba sir okay na yun sayo? 6 reps lang?
Oo nga pre ang dami nga. Hehe. Parang bitin kasi pag di ganon karami at feeling ko naluluge ako sa binabyad sa gym pag saglit lang. Hehe.Did 5Km run at PNP Transformation Oval plus 1 1/2 hour boxing lesson at PNP Gymnasium today. Todo pawis.
Ramdam ko nga! Nagkatrangkaso ako simula pa nung sunday, 3days na akong absent sa work. Ang laki ng binaba ng timbang ko, hay back to zero ata. Tsk. Sana gumaling na ko!
Comments
You can already start to post your workout logs here.
Wow, may whey, amino, glutamine at BCAA pa! Kumpleto rekado ah! Hehe.
Goodluck sir.
Di ko nga lam kung efective yan pre nagbabasa lang ako. Hehe. Medyo tinitipid ko din kc ang mahal, hehe. Ttnx!
Tol paturo nman. Papano ipopost yung program? Dito ko din b mismo sa thread ipopost? And by detail ba every workout or yung usual routine ko lng? New here kc. Tnx.
@allen101 curious kc ako dun sa benefits ng supplement na yun bka kasi effective sa kin e, base kc dun sa mga nbasa ko. Pro cguro I should stick n lng sa basic supplements tnx!
we will wait your kasalukoyang routine....
goal mo..
timbang..?
taas mo..?
Hobbies...
Chest and Tricep day:
Inclined Bench Press: 120lbs x12
170lbs x6
180lbs x6 x6
Flat Bench Press: 140lbs x12
180lbs x6 x6 x6
Decline Bench Press: 150 x 10
180 x6 x6 x6
Closed Grip EZ Curl bar Bench press: 140 x6 x6 x6
Pull Over: 50lbs x8 x8 x8
Dumble Flyes: 25lbs x8 x8 x8
Cable Push down: 50lbs x12 x12 x12
Dumbell Kickback: 25lbs x12 x12 x12
Dumbell Tricep Extension: 40lbs x12 x12 x12
Done in 1hr. Postworkout supplement: MutantMass1scoop + 1scoop GS ON Whey + 5grms Glutamine Powder + 5gms BCAA powder + 5gms Creatine powder.
Di ko alam kung tama etong ginawa kong work out, pakicorrect naman ako mga sir! Thanks!
@XbrainXgain ndi ko nabasa sir eh. Eto lang sinunod ko:
You could summarize Max-OT like this:
1. Each workout should last approximately 30 to 45 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.
Yung sa last part ng work out di ko masyado sinunod. May effect ba yun?
Basahin mo yung part na yan sa ebook haha
Military Press 120 x6 x6 x6
Behind Neck Press 120 x6 x6 x6
Arnold Press 30 x6 x6 x6
Barbel Upright Row 100 x6 x6 x6
Shrug 150 x6 x6 x6
Dumbell Lateral Raise 20 x8 x8 x8
Dumbell Front raisw 20 x8 x8 x8
Pull up x6 x6 x6
Lat pull down 150 x6 x6 x6
Dead lift 190 x6 x6 x6
Barbell bent over row 130 x6 x6 x6
Cable seated row 180 x6 x6 x6
T bar row 150 x6 x6 x6
Straight arm push down 100 x6 x6 x6
Alternate Dumbell curl 30 x6 x6 x6
EZ bar curl 70 x6 x6 x6
Barbell curl 60 x6 x6 x6Friday: Chest and Tricep
Flat Bench press 180 x6 x6 x6
Inclined bb press 170 x6 x6 x6
Declined bb press 170 x6 x6 x6
EZ bar closed grip press 110 x6 x6 x6
Pull over 50 x8 x8 x6
Dips x12 x10 x8
Pec deck x6 x6 x6 idk d weight lahat ng plate
Cable tricep pushdown 70 x6 x6 x6
Dumbell kickback 20x12 x10 x10
Dumbell standing tricep extension 50x6 x6 x6
Military Press 120 x6 x6 x6
Upright row 100 x6 x6 x6
Barbell shrug 190 x6 x6 x6
Dumbell Arnold Press 40 x6 x6 x6
Dumbell Side Lateral Raise 30 x6 x6 x6
Barbell front lateral raise 60 x6 x6 x6
Squat 150 x6 x6 x6
Standing Calf Raise 200x6 x6 x6
Leg Extension 60 x6 x6 x6
Leg Press 160 x6 x6 x6
Lying leg curls 60 x6 x6 x6
Sir kung susundin natin yung max ot principles parang masyado maraming sets. Pero siyempre depende parin yan sayo. Katawan mo yan eh.