@nrg: i get your point brother, but for the newbies on the thread na nanaguguluhan na sa mga technical terms, eto lang yan... all reps count. light or heavy weight, slow controlled or explosive lifting. they all count, they all produce results. kaya nga sabi ko, are you hitting the muscle? yun kasi ang tanong. if you dont feel it hitting your muscles then drop it right away, make adjustment or do something else.
May nadelete bang post? May hindi yata ako nabasa..
ano po ba pinag kaiba ng training ng-
power lifting
bodybuilding
bukod sa mas heavy yung power lifting, anong teka.. hmm.. ang ibig ko sabihin yung training nila.. sa isang session.. sino mas marami ang buhat? si powerlifting or si body building?
si powerlifting ba nag bubuhat ng tricep extension? bicep curls?
si body building ba eh mas mahina lumamon kesa kay powerlifting?
para malaman ko kung anong buhat ba ginagawa ko sa sarili ko hehe.. may araw kasi na konti lang binubuhat ko.. may araw naman na andami dami pero sunod sunod..
@Zehel: sa wakas brother! hehe the best question to so far... please share your thoughts on this kasi most of us are not doing the appropriate training and nutrition for our specific goals. this is beneficial for the new lifters para as early as now they could make the necessary changes... anyone?
Body builders - all about looks. low bodyfat, mamaw size, isolated and proportionate muscles. little care about strength to mediocre.. Much more of a wafu image.. more on Hypertrophy exercises blah blah
Power lifters - All about strength... mas malalaman mo na puro accessories sila such as squat suits, knee wraps, wrist wraps, belts, etc. More on Max OT 1 RM , low reps etc.
Pero syempre sa modern age ngayon , parang napaghahalo na to halos.. meh hula lang naman.
On my case naman, I'm all about strength at the moment since I am getting my base strength since I'm on a cut.. so minimalistic lang yung buhat ko kaya mabigat the better in low reps for the big 3 or compound exercises. Bonus na lang yung magagain ng malaki sa muscle mass..
If I'm going to bulk, syempre sa body builder type exercises.. sarap magpiga! at mag posing posing..
ano po ba pinag kaiba ng training ng-
power lifting
bodybuilding
bukod sa mas heavy yung power lifting, anong teka.. hmm.. ang ibig ko sabihin yung training nila.. sa isang session.. sino mas marami ang buhat? si powerlifting or si body building?
si powerlifting ba nag bubuhat ng tricep extension? bicep curls?
si body building ba eh mas mahina lumamon kesa kay powerlifting?
para malaman ko kung anong buhat ba ginagawa ko sa sarili ko hehe.. may araw kasi na konti lang binubuhat ko.. may araw naman na andami dami pero sunod sunod..
powerlifting kung nagttrain ka for a competition
bodybuilding kung nagttrain ka to step on stage
'weightlifting' ginagawa mo kung hindi sa dalwa
walang bawal na excercise, pwede mag tricep kickback sa powerlifting, pwede mag deadlift sa bodybuilding
pag bodybuilding training usually higher reps (no lower than 5???? ewan not sure), pag powerlifting training kahit anong reps basta may practice sa 1-3 rep range usually
ahh.. mas konti reps ng powerlifter kasi mas mabigat?
parang napag hahalo ko pala buhat ko minsan, pag dead lift lang at squats minsan nilalagyan ko ng +35lb each side sa last set, tapos makaisa lang ok na. minsan palpak. di umaangat. or weight lifting ito? mas madalas 8 reps ako sa mga arms, tapos 8 to 5 reps naman sa mga malalaking muscle group. ano tawag sa ginagawa ko sir?
Simpleng tanong.. Mas ok ba ang ang 2days workout then rest, then 2 days workout and rest again? Or alternate ang workout and rest day? I'm talking about a weekly program..
that will vary actually from person to person in the sense of their recovery speed, nutrition, sleeping habits and type of training they are into also the kind of "lifestyle" the person has (i'm pertaining mainly if the person works at night or in the morning or late in the day, etc...) Pero what will really matter is how fast you recover from each workout so ano kailangnan gawin para makarecover? kumain and magpahinga/matulog ng tama so it's not just really about how many days of workout and how many days of rest it's mainly about recovery when in comes workout split breakdowns.
So to simply answer your question as well. Yes ok lang yan as long you are able to recover from your workout the previous day.
Agree with sir DS 100%! ofcourse depende yan brother. i've tried almost every training schedule possible for a week since i started lifting.
Every other day
weekdays straight, weekend rest
2on 2off
3on 1off
3on 2off
and everything i could think of.......
guess what worked? i dont know... and im not sure. kasi there are a lot of variable to consider like DOMS, food intake, stress, work etc. Dont train because you should, Train when you can. igauge mo lang if your good to go or not (pero pag tinatamad ka lang kahit kaya mo naman, iba yun).
also, dont be too strict on fitting your split and training program in 1 week. you could make it a 8 or 10-day split if that's optimal.
Thanks for the tip DSmallDivide & badass_vinch, I guess I locked up my self on doing a work out on all mu muscles in 1 week.. W/o realizing that yes, it can be 8 or even 10 days, depends on what kind of program you will use.
Recovery - I do not know how to measure or calculate how fast i recover. I noticed that there are some days that I want to do an alternate On and Off, sometimes I feel like I want to do a 2days on, 1 off, then 2 days off again and so on..
Agree with sir DS 100%! ofcourse depende yan brother. i've tried almost every training schedule possible for a week since i started lifting.
Every other day
weekdays straight, weekend rest
2on 2off
3on 1off
3on 2off
and everything i could think of.......
guess what worked? i dont know... and im not sure. kasi there are a lot of variable to consider like DOMS, food intake, stress, work etc. Dont train because you should, Train when you can. igauge mo lang if your good to go or not (pero pag tinatamad ka lang kahit kaya mo naman, iba yun).
also, dont be too strict on fitting your split and training program in 1 week. you could make it a 8 or 10-day split if that's optimal.
Nice input you got there.
Naalala ko yung documentary ni Kai Greene, may sched dapat sila ng training kasama din ung videographer pero sabi niya hindi pa siya ready.
Sabi din ng trainer niya, yung sched ni Kai is no Sched at all. He trains when he's ready.
@borex gauging recovery? Hmmm... sa akin usually if i don't feel like parang puyat ako and not sluggish (mostly CNS recovery) during the day w/ that i can tell i'm recovered. I never really gauge my recovery through soreness (well i'm used to being sore most of the time) pero normally pag recovered na CNS ko in my energy levels are good usually hindi na din ako sore or at least is no longer painful enough to impede me from the movement/lift i'm going to do that day. I hope that gives you an idea onhow to gauge yours.
^^ Somehow similar naman ang ginagawa ko.. I always check if I can do it today or not, If I feel it's not a good day to work out then I pass.. Sometimes kasi ramdam natin na talagang ang lakas ng tama ng kahapon, so hahatakin ka na mag rest nalang today..
Pinaka ganado ako pag stress ako sa work.. Parang kahit pagod ako, pag apak ko sa gym nag iinit na ko.. at intense ang workout ko.. My whole body is like an open faucet with flowing sweat.. Sometimes I even need to go to the toilet para pigain yung sando at shorts ko.. Literally tumutulo ang pawis na parang napa ihi ka na.. haha! oopps.. medyo na OT lang ng konti.. na share ko lang..
ito ba yung "alam mong kaya mo gawin 8 reps biglang bumagsak yung barbel nung pang 7th? kahit naka focus ka na kaya mo at ipupush mo kahit ano mangyari o kahit ano maramdaman mo pero wala talaga.."
na normal mo naman ginagawa, biglang may araw na hindi mo magawa kahit mag concentrate kapa.
ganto lang sya, during my science class nung bata pakoang Central Nervous System (CNS) natin ang mainly responsible kung pano tayo nakakagalaw (motor movement ba ang tawag dun?) so in short si CNS ang nagcocontrol kung anong muscle group ang kailangan i-recruit/contract/stretch in order for us to make any movement.
Now kung fatigued (or what we usually call "fried") ang CNS mo obviously it will not be able to function well let alone send signals properly to the muscle groups you need to activate during a certain lift. Kaya kahit anong focus mo chances are sasablay talaga ang usual poundage mo sa lifts.
that will vary actually from person to person in the sense of their recovery speed, nutrition, sleeping habits and type of training they are into also the kind of "lifestyle" the person has
also, dont be too strict on fitting your split and training program in 1 week. you could make it a 8 or 10-day split if that's optimal.
It's interesting that many people just do NOT get this.lol Seems most people feel they MUST cram it all into a weeks period. I posted in my journal that I hit each bdpt over the course of 7 days, but more often than not, it's usually over 8 or 9 days. It all depends on how recovered I feel and how many days of rest are in there. Good post dude.
Mga kuya! Post ko dito workout program ko ha? Hirap na ako kakaisip at kaka research kung pano ko ttweak eh. Gusto ko malaman opinion nyong mga master about sa program ko. Eto workout ko:
Cable Tricep pushdown (10,8,6reps)
Reverse Grip Cable Tricep pushdown (10,8,6reps)
V Bar tricep pushdown (10,8,6reps)
Dumbbell kickback (15,12,10reps)
DAY 2 - BACK/BICEPS
BACK-
Deadlift (10,8,6reps)
Lat pull down (10,8,6reps)
close grip lat pull down (10,8,6reps)
V bar lat pull down (10,8,6reps)
Seated cable rows (10,8,6reps)
Barbell bent over rows (10,8,6reps)
bent over long bar row (10,8,6reps)
BICEPS-
EZ bar bicep curl close grip (10,8,6reps)
EZ bar bicep curl wide grip (10,8,6reps)
Alternate dumbbell curl (10,8,6reps)
Hammer curl (10,8,6reps)
DAY 3 - SHOULDERS
Military press (10,8,6reps)
Military press behind the neck (ano ba tawag dun? HAHA!) (10,8,6reps)
Dumbbell shoulder press (10,8,6reps)
Dumbbell side lateral raise (10,8,6reps)
Dumbbell front raise (10,8,6reps)
Dumbbell Bent over lateral raise (10,8,6reps)
EZ bar upright rows (10,8,6reps)
Dumbbell shrugs (12,10,8,6reps)
Barbell shrugs (12,10,8,6reps)
DAY 4 - LEGS
Barbell Squat (10,8,6reps)
Leg press (12,10,8reps)
Leg extension (12,10,8reps)
Leg curl (12,10,8reps)
Standing calf raise (12,12,12reps)
Ayan po ang 4day split workout program ko mga kuya, ang goal ko po ay magpa laki/bulk. Ang tanong ko po mga kuya, pwede ba na yung BICEPS and TRICEPS workout ko magkasabay sa 1 araw? Bale magiging 5 days split na ako mga kuya kung pwede ba yun? Ang reason kaya gusto ko sana gawin na ganun mga kuya ay dahil kapag nag chest ako, parang sagad na sagad na ang energy ko at hindi ko na mabibigay ang 100% ko pag dating sa triceps workout ko, ganun din sa biceps after ng back workout ko. Ano masasabi nyo sa program ko mga kuya? At ano ang masasuggest nyo about sa gusto kong gawing pagbabago. Salamat po!
Parang article sa haba ah hehe.. no rest inbetween those 4days? If none... suicide attempt to bro! Toooo much volume for your upper body. Remember i told you before to lessen your chest routine? Same thing for back and shoulders and arms. Your rotator cuff, elbows and wrist pati lower back not to mention CNS and immune system lahat at risk if you will run this routine for months. Stimulate your muscles not annihilate. You dont grow while training, you grow while resting.
kuya vinch yung left wrist ko nga fucked up na, tapos yung right forearm ko parang may sumasakit sa buto everytime na pipiga ako ng barbell. Errr, parang nakaka guilty kung dadalian ko yung workout, ano ma susuggest mo na alisin ko jan kuya? haha sorry super haba, pinost ko para makita at maintindihan maigi
Mga kuya! Post ko dito workout program ko ha? Hirap na ako kakaisip at kaka research kung pano ko ttweak eh. Gusto ko malaman opinion nyong mga master about sa program ko. Eto workout ko:
Cable Tricep pushdown (10,8,6reps)
Reverse Grip Cable Tricep pushdown (10,8,6reps)
V Bar tricep pushdown (10,8,6reps)
Dumbbell kickback (15,12,10reps)
DAY 2 - BACK/BICEPS
BACK-
Deadlift (10,8,6reps)
Lat pull down (10,8,6reps)
close grip lat pull down (10,8,6reps)
V bar lat pull down (10,8,6reps)
Seated cable rows (10,8,6reps)
Barbell bent over rows (10,8,6reps)
bent over long bar row (10,8,6reps)
BICEPS-
EZ bar bicep curl close grip (10,8,6reps)
EZ bar bicep curl wide grip (10,8,6reps)
Alternate dumbbell curl (10,8,6reps)
Hammer curl (10,8,6reps)
DAY 3 - SHOULDERS
Military press (10,8,6reps)
Military press behind the neck (ano ba tawag dun? HAHA!) (10,8,6reps)
Dumbbell shoulder press (10,8,6reps)
Dumbbell side lateral raise (10,8,6reps)
Dumbbell front raise (10,8,6reps)
Dumbbell Bent over lateral raise (10,8,6reps)
EZ bar upright rows (10,8,6reps)
Dumbbell shrugs (12,10,8,6reps)
Barbell shrugs (12,10,8,6reps)
DAY 4 - LEGS
Barbell Squat (10,8,6reps)
Leg press (12,10,8reps)
Leg extension (12,10,8reps)
Leg curl (12,10,8reps)
Standing calf raise (12,12,12reps)
Ayan po ang 4day split workout program ko mga kuya, ang goal ko po ay magpa laki/bulk. Ang tanong ko po mga kuya, pwede ba na yung BICEPS and TRICEPS workout ko magkasabay sa 1 araw? Bale magiging 5 days split na ako mga kuya kung pwede ba yun? Ang reason kaya gusto ko sana gawin na ganun mga kuya ay dahil kapag nag chest ako, parang sagad na sagad na ang energy ko at hindi ko na mabibigay ang 100% ko pag dating sa triceps workout ko, ganun din sa biceps after ng back workout ko. Ano masasabi nyo sa program ko mga kuya? At ano ang masasuggest nyo about sa gusto kong gawing pagbabago. Salamat po!
Bro to say OVERKILL would be an understatement. You're doing more than a guy training for the Olympia haha! Do half of that and grow more.
Mga kuya! Post ko dito workout program ko ha? Hirap na ako kakaisip at kaka research kung pano ko ttweak eh. Gusto ko malaman opinion nyong mga master about sa program ko. Eto workout ko:
Cable Tricep pushdown (10,8,6reps)
Reverse Grip Cable Tricep pushdown (10,8,6reps)
V Bar tricep pushdown (10,8,6reps)
Dumbbell kickback (15,12,10reps)
DAY 2 - BACK/BICEPS
BACK-
Deadlift (10,8,6reps)
Lat pull down (10,8,6reps)
close grip lat pull down (10,8,6reps)
V bar lat pull down (10,8,6reps)
Seated cable rows (10,8,6reps)
Barbell bent over rows (10,8,6reps)
bent over long bar row (10,8,6reps)
BICEPS-
EZ bar bicep curl close grip (10,8,6reps)
EZ bar bicep curl wide grip (10,8,6reps)
Alternate dumbbell curl (10,8,6reps)
Hammer curl (10,8,6reps)
DAY 3 - SHOULDERS
Military press (10,8,6reps)
Military press behind the neck (ano ba tawag dun? HAHA!) (10,8,6reps)
Dumbbell shoulder press (10,8,6reps)
Dumbbell side lateral raise (10,8,6reps)
Dumbbell front raise (10,8,6reps)
Dumbbell Bent over lateral raise (10,8,6reps)
EZ bar upright rows (10,8,6reps)
Dumbbell shrugs (12,10,8,6reps)
Barbell shrugs (12,10,8,6reps)
DAY 4 - LEGS
Barbell Squat (10,8,6reps)
Leg press (12,10,8reps)
Leg extension (12,10,8reps)
Leg curl (12,10,8reps)
Standing calf raise (12,12,12reps)
Ayan po ang 4day split workout program ko mga kuya, ang goal ko po ay magpa laki/bulk. Ang tanong ko po mga kuya, pwede ba na yung BICEPS and TRICEPS workout ko magkasabay sa 1 araw? Bale magiging 5 days split na ako mga kuya kung pwede ba yun? Ang reason kaya gusto ko sana gawin na ganun mga kuya ay dahil kapag nag chest ako, parang sagad na sagad na ang energy ko at hindi ko na mabibigay ang 100% ko pag dating sa triceps workout ko, ganun din sa biceps after ng back workout ko. Ano masasabi nyo sa program ko mga kuya? At ano ang masasuggest nyo about sa gusto kong gawing pagbabago. Salamat po!
Bro to say OVERKILL would be an understatement. You're doing more than a guy training for the Olympia haha! Do half of that and grow more.
Ahh ganun ba kuya, ano sa tingin mo ang dapat ko bawasan kuya? Yung mga isolation ba or yung mga compound?
Quality over quantity. Make sure na may stimulation ang muscles then that's it. You don't need to annihilate every muscle fiber in your body. IMO if you're not used to making programs, try searching for one muna. We have lots of choices in the vault. Once you've got the hang of your body's response to training, that's when you tweak your program or make one.
Comments
+10000000000000 :P
May nadelete bang post? May hindi yata ako nabasa..
power lifting
bodybuilding
bukod sa mas heavy yung power lifting, anong teka.. hmm.. ang ibig ko sabihin yung training nila.. sa isang session.. sino mas marami ang buhat? si powerlifting or si body building?
si powerlifting ba nag bubuhat ng tricep extension? bicep curls?
si body building ba eh mas mahina lumamon kesa kay powerlifting?
para malaman ko kung anong buhat ba ginagawa ko sa sarili ko hehe.. may araw kasi na konti lang binubuhat ko.. may araw naman na andami dami pero sunod sunod..
Body builders - all about looks. low bodyfat, mamaw size, isolated and proportionate muscles. little care about strength to mediocre.. Much more of a wafu image.. more on Hypertrophy exercises blah blah
Power lifters - All about strength... mas malalaman mo na puro accessories sila such as squat suits, knee wraps, wrist wraps, belts, etc. More on Max OT 1 RM , low reps etc.
Pero syempre sa modern age ngayon , parang napaghahalo na to halos.. meh hula lang naman.
On my case naman, I'm all about strength at the moment since I am getting my base strength since I'm on a cut.. so minimalistic lang yung buhat ko kaya mabigat the better in low reps for the big 3 or compound exercises. Bonus na lang yung magagain ng malaki sa muscle mass..
If I'm going to bulk, syempre sa body builder type exercises.. sarap magpiga! at mag posing posing..
powerlifting kung nagttrain ka for a competition
bodybuilding kung nagttrain ka to step on stage
'weightlifting' ginagawa mo kung hindi sa dalwa
walang bawal na excercise, pwede mag tricep kickback sa powerlifting, pwede mag deadlift sa bodybuilding
pag bodybuilding training usually higher reps (no lower than 5???? ewan not sure), pag powerlifting training kahit anong reps basta may practice sa 1-3 rep range usually
parang napag hahalo ko pala buhat ko minsan, pag dead lift lang at squats minsan nilalagyan ko ng +35lb each side sa last set, tapos makaisa lang ok na. minsan palpak. di umaangat. or weight lifting ito? mas madalas 8 reps ako sa mga arms, tapos 8 to 5 reps naman sa mga malalaking muscle group. ano tawag sa ginagawa ko sir?
So to simply answer your question as well. Yes ok lang yan as long you are able to recover from your workout the previous day.
Every other day
weekdays straight, weekend rest
2on 2off
3on 1off
3on 2off
and everything i could think of.......
guess what worked? i dont know... and im not sure. kasi there are a lot of variable to consider like DOMS, food intake, stress, work etc. Dont train because you should, Train when you can. igauge mo lang if your good to go or not (pero pag tinatamad ka lang kahit kaya mo naman, iba yun).
also, dont be too strict on fitting your split and training program in 1 week. you could make it a 8 or 10-day split if that's optimal.
Recovery - I do not know how to measure or calculate how fast i recover. I noticed that there are some days that I want to do an alternate On and Off, sometimes I feel like I want to do a 2days on, 1 off, then 2 days off again and so on..
Nice input you got there.
Naalala ko yung documentary ni Kai Greene, may sched dapat sila ng training kasama din ung videographer pero sabi niya hindi pa siya ready.
Sabi din ng trainer niya, yung sched ni Kai is no Sched at all. He trains when he's ready.
Pinaka ganado ako pag stress ako sa work.. Parang kahit pagod ako, pag apak ko sa gym nag iinit na ko.. at intense ang workout ko.. My whole body is like an open faucet with flowing sweat.. Sometimes I even need to go to the toilet para pigain yung sando at shorts ko.. Literally tumutulo ang pawis na parang napa ihi ka na.. haha! oopps.. medyo na OT lang ng konti.. na share ko lang..
CNS Fatigue..
Question po:: pano gumagana or pano nakakaapeto?
ito ba yung "alam mong kaya mo gawin 8 reps biglang bumagsak yung barbel nung pang 7th? kahit naka focus ka na kaya mo at ipupush mo kahit ano mangyari o kahit ano maramdaman mo pero wala talaga.."
na normal mo naman ginagawa, biglang may araw na hindi mo magawa kahit mag concentrate kapa.
Now kung fatigued (or what we usually call "fried") ang CNS mo obviously it will not be able to function well let alone send signals properly to the muscle groups you need to activate during a certain lift. Kaya kahit anong focus mo chances are sasablay talaga ang usual poundage mo sa lifts.
Right there! ^
Good info bro.
It's interesting that many people just do NOT get this.lol Seems most people feel they MUST cram it all into a weeks period. I posted in my journal that I hit each bdpt over the course of 7 days, but more often than not, it's usually over 8 or 9 days. It all depends on how recovered I feel and how many days of rest are in there. Good post dude.
napapraktis ba yan? o piling pili lang nakakagawa nyan?
Lose fat and gain muscle ?
Pwede yan pero not in the sense na sabay talaga nangyayari
Basahin mo na lang ito para mas maintindihan mo
The Leangains Guide by Martin Berkhan
http://www.leangains.com/2010/04/leangains-guide.html
DAY 1 - CHEST/TRICEPS
CHEST-
Incline,Flat,Decline Barbell Bench Press (10,8,6reps each)
Incline,Flat,Decline Dumbbell Chest Press (10,8,6reps each)
Incline,Flat,Decline Dumbbell Flyes (10,8,6reps each)
TRICEPS-
Cable Tricep pushdown (10,8,6reps)
Reverse Grip Cable Tricep pushdown (10,8,6reps)
V Bar tricep pushdown (10,8,6reps)
Dumbbell kickback (15,12,10reps)
DAY 2 - BACK/BICEPS
BACK-
Deadlift (10,8,6reps)
Lat pull down (10,8,6reps)
close grip lat pull down (10,8,6reps)
V bar lat pull down (10,8,6reps)
Seated cable rows (10,8,6reps)
Barbell bent over rows (10,8,6reps)
bent over long bar row (10,8,6reps)
BICEPS-
EZ bar bicep curl close grip (10,8,6reps)
EZ bar bicep curl wide grip (10,8,6reps)
Alternate dumbbell curl (10,8,6reps)
Hammer curl (10,8,6reps)
DAY 3 - SHOULDERS
Military press (10,8,6reps)
Military press behind the neck (ano ba tawag dun? HAHA!) (10,8,6reps)
Dumbbell shoulder press (10,8,6reps)
Dumbbell side lateral raise (10,8,6reps)
Dumbbell front raise (10,8,6reps)
Dumbbell Bent over lateral raise (10,8,6reps)
EZ bar upright rows (10,8,6reps)
Dumbbell shrugs (12,10,8,6reps)
Barbell shrugs (12,10,8,6reps)
DAY 4 - LEGS
Barbell Squat (10,8,6reps)
Leg press (12,10,8reps)
Leg extension (12,10,8reps)
Leg curl (12,10,8reps)
Standing calf raise (12,12,12reps)
Ayan po ang 4day split workout program ko mga kuya, ang goal ko po ay magpa laki/bulk. Ang tanong ko po mga kuya, pwede ba na yung BICEPS and TRICEPS workout ko magkasabay sa 1 araw? Bale magiging 5 days split na ako mga kuya kung pwede ba yun? Ang reason kaya gusto ko sana gawin na ganun mga kuya ay dahil kapag nag chest ako, parang sagad na sagad na ang energy ko at hindi ko na mabibigay ang 100% ko pag dating sa triceps workout ko, ganun din sa biceps after ng back workout ko. Ano masasabi nyo sa program ko mga kuya? At ano ang masasuggest nyo about sa gusto kong gawing pagbabago. Salamat po!
Bro to say OVERKILL would be an understatement. You're doing more than a guy training for the Olympia haha! Do half of that and grow more.
Ahh ganun ba kuya, ano sa tingin mo ang dapat ko bawasan kuya? Yung mga isolation ba or yung mga compound?