Hehe sakin kasi yan una kong nakita over bill star, sayang nga eh nasimulan ko na.. May progress naman kahit papaano.. matatapos rin naman ako dito hahanap na ko kapalit
Iniisip ko strength training pa rin o ewan ko tawag.
Try mo muna ng tipong 1year yung sl 5x5 may gains ka naman eh basta kahit anong program bigyan mo lang ng time mag mature , madami din naman gumagawa nung sl 5x5,
eto rin current program ko. so far im happy. nag dagdag lang ako nang cardio after workout for 15min. my weight was 228 before now at 218. target ko around 190 with lean bato bato muscle . ala vin diesel ang trip ko. lol
Sir tanong ko lang po, During restday po ba kelangan pa rin magsurplus sa calories intake or hindi na?? Pwede po bang magcardio araw araw while doing this program!
Sir tanong ko lang po, During restday po ba kelangan pa rin magsurplus sa calories intake or hindi na?? Pwede po bang magcardio araw araw while doing this program!
SL 5x5 din program ko but without any cardio, AFAIK, wala daw dapat cardio pag naka SL ka na. But for me, i have included some stretching during rest day atleast 3 times a week din about 30-40mins kasi need ko i correct yung Anterior tilt ko and sa ibang parts.
About sa surplus, depende din po yan. Anu po ba kayo ngayon Cut? Recomp or Bulk?
Kasi for me, I use Cut but again modified sya -10%/-30% So during Workout days ko 2170 calories intake ko and rest days 1670 calories.
Normal Cut is +10%/-35% so during workouts dapat 10% additional ka sa TDEE mo and restday -35%
check nyo po journal ko para makita nyo po pag cutting
depende kung nasaang phase ka if you are cutting or bulking, kung cutting ka, you add cardio though i don't think doing it everyday will be a good idea. you need to let your body rest/recover "don't take rest days for granted" it where you will actually grow.
kung bulking, you may set aside cardio for the time being coz that's gonna conflict w/ what you are trying to achieve.
Sir tanong ko lang po, During restday po ba kelangan pa rin magsurplus sa calories intake or hindi na?? Pwede po bang magcardio araw araw while doing this program!
Kung bulking ka go! kung cut ka deficit on rest days. Or dipende sa diet set up.
Cardio, no, it's a big no for me even on cut. Siguro pwede sa first 4-5 weeks pero on your 6th to 12th week. good luck sa recovery mo if you are still doing some cardio on your rest days.
5x5 workout doesnt workout for me. Madami na nagsabi na lumalakas sila and totoo yung kasi nalalagpasan mo nga yung bigat n feel mo kaya mo. Pero kung gusto mo talaga ng solid na muscle id suggest a good solid workout like 12 10 8 6 or a 10 10 8 8 workout. Go heavy and max it out go for 8 reps. Wala naman mangyayari sayo if you go squat 400 lbs for 2 reps why not go for 250 lbs for 20 reps youd feel more. Just my opinion.
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sir pahanap nalang po journal ni sir jettie "Jettie's Paradigm Shift". Currently sl5x5 po ang routine nya.
Iniisip ko strength training pa rin o ewan ko tawag.
Edit: lumakas na kain ko pala hehehe.
Sakin basta fix ang itlog, kanin, supps, at yung timbang bago iluto rak na.. tapos hula na lang yung dinagdag hehe.
Ako nilagyan ko lang ng Chest dips at pull ups at cardio ngayon solb na ko.. lumalagpas ako ng 1:30 hr ( 5mins rest each set )
Wala na din ab workouts sir?
Wala na. Ksama na abs mo when you do deadlifts.
Mukhang eto rin mgiging program ko next month. Naconvince ako sobra after reading it. cheers
Naglagay lang ako cable knee crunches para magkamaskels pa rin.
Andyan lahat, forms, exercises, loading, deloading etc.
ME READ YOU SL5x5 user!
To answer your question, every workout mo dagdag ka 5lbs maliban sa DL na 10lbs ang increment
SL 5x5 din program ko but without any cardio, AFAIK, wala daw dapat cardio pag naka SL ka na. But for me, i have included some stretching during rest day atleast 3 times a week din about 30-40mins kasi need ko i correct yung Anterior tilt ko and sa ibang parts.
About sa surplus, depende din po yan. Anu po ba kayo ngayon Cut? Recomp or Bulk?
Kasi for me, I use Cut but again modified sya -10%/-30% So during Workout days ko 2170 calories intake ko and rest days 1670 calories.
Normal Cut is +10%/-35% so during workouts dapat 10% additional ka sa TDEE mo and restday -35%
check nyo po journal ko para makita nyo po pag cutting
kung bulking, you may set aside cardio for the time being coz that's gonna conflict w/ what you are trying to achieve.
Kung bulking ka go! kung cut ka deficit on rest days. Or dipende sa diet set up.
Cardio, no, it's a big no for me even on cut. Siguro pwede sa first 4-5 weeks pero on your 6th to 12th week. good luck sa recovery mo if you are still doing some cardio on your rest days.
Mas effective po ba sa isang ectomorph na may fats na mag IF LeanGains while sl 5x5?