Ayos naman pala, suggestion ko lang palitan mo na yung flat DB press ng DB flyes para hindi puro presses lang
Go hard and heavy on those Barbell presses..
yup okay sir. i will po. try ko minsan tig 15lbs both side medyo hirap na HAHAHA. try ko po ulit. medyo nainis po kc ako dun sa isang feeling genius dun sa gym pinaki alaman un routine namin nawala 2loy ako ng gana. maraming salamat sa pag sagot sir.
Ayos naman pala, suggestion ko lang palitan mo na yung flat DB press ng DB flyes para hindi puro presses lang
Go hard and heavy on those Barbell presses..
yup okay sir. i will po. try ko minsan tig 15lbs both side medyo hirap na HAHAHA. try ko po ulit. medyo nainis po kc ako dun sa isang feeling genius dun sa gym pinaki alaman un routine namin nawala 2loy ako ng gana. maraming salamat sa pag sagot sir.
meron po ulit ako katanungan,
ako po kasi ay nahinto ng 2 months dahil nasemplang aq, from 30, naging 33 yung bewang ko. at naging medjo bilugan itsura.
posible po kayang mapaliit ko to ng konti kung nag heheavy ako + diet + yung gulong ng truck na pinababalentong.
hinde sir.. bodybuilding langtanong ko lang din pala anu ba dapat ginagamit na bar sa DL, Barbel ROW, and overhead press... short or long bar? parang mas madali kasi pag short bar lang
^not really pero trying to ift 1rm every time when you train seems like you are focusing much on strength. so you are strength training right now. well its fine for starters pero in the near future youll have to change your routine to achieve what you really want. not unless youll get it using only strength training which i believe na hindi ganun ka daling gawin.
Generally low reps heavy weight (1-5) PL/Strength training yan, tas heavy weight padin that you can perform moderate to high reps (6-12,15) bb training.And kung "hard gainer" ka just eat more that simple
IMHO, 12 weeks of 5x5 is solid base na developing good strength (assuming you followed the template correctly), and if plan mo mag bodybuilding you can switch programs na as mentioned by sithlord and richierichkid
Ive read an article dati that you are strong sa bench as you are strong sa back. Nung nabasa ko di nga nagkakalayo numbers ko between benching and rowing.
Comments
5 sir. bench press, inclined tapos dumbbell na po na flat then inclined tapos declined.
salamat po sa pag sagot.
Go hard and heavy on those Barbell presses..
yup okay sir. i will po. try ko minsan tig 15lbs both side medyo hirap na HAHAHA. try ko po ulit. medyo nainis po kc ako dun sa isang feeling genius dun sa gym pinaki alaman un routine namin nawala 2loy ako ng gana. maraming salamat sa pag sagot sir.
haha bakit? anung program pinagawa sayu?
ako po kasi ay nahinto ng 2 months dahil nasemplang aq, from 30, naging 33 yung bewang ko. at naging medjo bilugan itsura.
posible po kayang mapaliit ko to ng konti kung nag heheavy ako + diet + yung gulong ng truck na pinababalentong.
4-5 lng po? pano po b masasabi n overkill na? wala kc ngcocorrect s gym.
Hindi okay yun tol. Stick to the 4x5 kung 4x5 ginagawa mo at kung yung ginagawa mo e nag bebenefit sa goals mo.
train optimally not maximally.
ewan ko, mas sanay ako sa long bar talaga at sa tingin ko parang ang cheap ng weight ng short hehe
+100
pizawtt
IMHO, 12 weeks of 5x5 is solid base na developing good strength (assuming you followed the template correctly), and if plan mo mag bodybuilding you can switch programs na as mentioned by sithlord and richierichkid
That's suicide.
sa Wendler 531, di nga pinapagamit ang actual 1RM. ang max training weight na ginagamit ni Jim Wendler ay 85 to 90% ng actual 1RM
ang reasoning ni Wendler ay para di ka ma-burn out or mag-stall agad or worse, ma-injure
kung bumibigat naman ang binubuhat mo, strength gain yun (assuming comparing different weights at same number of reps)
of course, pwede ka naman lagi mag-experiment sa sarili mo para i-verify ang mga advice sa'yo
let me just correct this, "thx sir.. stick muna ko sa 5x5 saka ako mgswitch sa split routine pag may strength gains na.."
may military press at dips na sa program ko ? enough na ba yun to assist my bench press ?
thanks
nag-try ako kahapon pero parang napapa-angat ang pwet ko sa bench...
sa lats po, I have incorporated barbell rows (45 degrees) using a weight I can lift properly for 3 sets of 10
Day1: Chest, Shoulder, Legs + abs during rest
Day2: Back, Biceps + abs during rest
Day3: Traps, Triceps, Legs + abs during rest
5-6X a week po ako mag training. I workout 1 hour and 30 minutes. Im also taking nitrotech weeks na po.