@motivate: that's the reason why i dont do the usual BB split routine bro. hindi ka bitin sa WO. problem mo is how to manage and schedule your routine. para sakin masyadong madali and split routine and redundant pagdating sa planes of motion. example, what you do in your chest and back WO is similar to the movements you do for a shoulder WO. kaya pagdating nung time na recovered na yung chest mo, gustuhin mo man magchest ulit hindi mo magawa kasi back or shoulder ang nasa shedule mo. maganda mo gawin is magplano ka ng maayos na routine kung san ka sasaya.
Ah so in short you want to make your chest grow faster? normal lang talaga na nde na masakit ung bodypart na inensayo mo after 2-3 days pag umabot ka ng 4 days chances are may mali/kulang sa recovery regimen mo (nutrition and rest) and reminder lang ulit for the "Nth time" DOMS is not the way to gauge the effectiveness of your workout nor to know whether you are growing or not.
Nasabi mong bitin kasi wala kang nararamdamang pain or meron kaso 2-3 days lang wala na?
sensya na sir.
meron pain,for example chest ako ng monday then tuesday,thursday hanggang wenesday ramdam ko na rest na yung chest ko,don ko rin kasi na binabase pag rest na means wala na yung muscle pain.
example, ang max ko ngayon sa flat barbell bench press ay 142 lbs @ 6 reps. I can attempt a 7th rep but it will be done in poor form
let's say there's a guy lifting 200 lbs @ 10 reps in the bench press, my 142 lbs @ 6 reps is considered LIGHT and he wouldn't get any stimulation from it
@motivate: that's the reason why i dont do the usual BB split routine bro. hindi ka bitin sa WO. problem mo is how to manage and schedule your routine. para sakin masyadong madali and split routine and redundant pagdating sa planes of motion. example, what you do in your chest and back WO is similar to the movements you do for a shoulder WO. kaya pagdating nung time na recovered na yung chest mo, gustuhin mo man magchest ulit hindi mo magawa kasi back or shoulder ang nasa shedule mo. maganda mo gawin is magplano ka ng maayos na routine kung san ka sasaya.
na gets moko idol vinch,siguro ang gagawin ko na lang mag dadagdag na lang ako ng sets kasi pag ginawa kong 2 times a week ang chest ko may may part pa na hindi totally rest na maiinvolved pag nag chest ako like triceps at iba yung naka sked ko na wo sa day na yun.THANKS IDOL
^No worries, ok lang. Pero for you to get the right answer you must ask the right question. Una kasi bitin ka kamo sa workout mo akala namen sa chest day mo un pala sa one week na training mo ung point mo.
Ahh so gusto mo i-workout ang chest mo pag wala na yung sakit ganun ba? For me aside sa sinabi ni DS na hindi DOMS usually ang gauge ng effectivity ng workout mo it still depends on your body, kasi kung tingin mo bitin ka then GO lang kasi katawan mo yan. If you're seeing progress sa ganyang setup good, if hindi might as well take a step back and re-program your workouts.
All that you read here are just guidelines for you, it's a matter of fine tuning it to your needs and goals.
^No worries, ok lang. Pero for you to get the right answer you must ask the right question. Una kasi bitin ka kamo sa workout mo akala namen sa chest day mo un pala sa one week na training mo ung point mo.
Ahh so gusto mo i-workout ang chest mo pag wala na yung sakit ganun ba? For me aside sa sinabi ni DS na hindi DOMS usually ang gauge ng effectivity ng workout mo it still depends on your body, kasi kung tingin mo bitin ka then GO lang kasi katawan mo yan. If you're seeing progress sa ganyang setup good, if hindi might as well take a step back and re-program your workouts.
All that you read here are just guidelines for you, it's a matter of fine tuning it to your needs and goals.
Thanks sir,medyo magulo nga yung grammar ko heheh,ang prob ko na lang ngayon nutrition ko napapalakas ako kumain lalo na pg heavy intense talaga,nahirapan ako mag loose ng weight.
well disiplina na lang brah. Lahat tayo may problema sa area na yan hehehehehe.
gameplan ko ngayong cutting ako (reading a lot of self help books din, self-control/discipline chapter was discussed), iwas sa situation na mapaparami/masisira ang kain ko. Kung imbitahan ako kumain sa labas I pass and simply say no. Kung mapadaan ako sa grocery di ako nadaan sa junk food section, kung mapadaan ako sa mga kainan I look straight ahead lol. Kumbaga controlling those factors that we have power over, it leads us a step closer to our goal hehehe.^hahaha un lang sa bahay pala. Pero ermats ko pag nagluluto ng ulam tinatanong anong gusto ko eh (kahit malaki nako lol) so syempre ung pabor saken. Minsan nakakalungkot kasi ang sarap i-kanin pero wala eh sakripisyo talaga hehehe. No pain no gain. We lose we gain.
Kung may inuman i-sakto mo na lang sa cheat day mo hahahahaha. or kaya tikim tikim lang ng pulutan wag mong kung-puhin
well disiplina na lang brah. Lahat tayo may problema sa area na yan hehehehehe.
gameplan ko ngayong cutting ako (reading a lot of self help books din, self-control/discipline chapter was discussed), iwas sa situation na mapaparami/masisira ang kain ko. Kung imbitahan ako kumain sa labas I pass and simply say no. Kung mapadaan ako sa grocery di ako nadaan sa junk food section, kung mapadaan ako sa mga kainan I look straight ahead lol. Kumbaga controlling those factors that we have power over, it leads us a step closer to our goal hehehe.
Dati sir ganyan din ako sa nutrition ko strict talaga kasi dati non sa bahay lang ako nag wo tapos basketball kaya iniisip ko na lang pag kinain ko sayang lang din yung pinaghirapan ko,sa 3 months na gawa kong mag loose ng 22 pounds.
@motivate: ok lang yan, kasi hindi naman talaga madali magshift na lang bigla sa proper nutrition. kahit pa alam nating lahat na yun ang kelangan gawin, meron naman shempreng rehabilitation at transition period dyan. one at a time mo maayos yung nutrition mo and it will take you months or years to fully adhere to the appropriate diet for you.
@motivate: ok lang yan, kasi hindi naman talaga madali magshift na lang bigla sa proper nutrition. kahit pa alam nating lahat na yun ang kelangan gawin, meron naman shempreng rehabilitation at transition period dyan. one at a time mo maayos yung nutrition mo and it will take you months or years to fully adhere to the appropriate diet for you.
siguro di ko pa na sasanay yung katawan ko,hirap kasi talaga mag diet lalo na nung nag kamali ako mas ok talaga nag ririce,mula non hindi nako ginugutom sa midnight.
If you cannot go cold-turkey on it again, follow mo ung suggestion ni vinch. Unti-unti hanggang sa masanay ka na.
Pero sa huli kahit anong approach pa sundan mo, it all begins and ends with you hehehe.
before kasi ang nutrition ko puro ako oats tapos chic breast ,tilapia saka tuna minsan nag brown rice ako pero 1 cup lang per day tapos wheat bread saka 3 times a day lang ang kain ko na sobrang kulang dahil yung wo plan ko kailngan ko talaga kumain,kaya madalas sa gabi ako nagugutom after wo.
^ahhh. Pwede pa din naman na kahit ilang beses ka kumain as long as you are hitting your required macros. kaso need mo din ng variety /better alternative sa pagkain kasi pag panay ganyan din talagang mauumay ka at susuko.
Kulang talaga yan ganyan I think wala pang 1500 cal yang ganyang meal.
mga sir anung workout routine ba pede for 2 days?(ex. SATURDAY & SUNDAY) yun nalang kasi free time ko e..
kung mag same routine parin ako(3x a week) pasok ko kasi is 6am-6pm ok parin ba magbuhat after ng pasok? parang kulang na naman ako sa tulog nun kaya kulang narin recovery.. panu kaya yun?
mga sir anung workout routine ba pede for 2 days?(ex. SATURDAY & SUNDAY) yun nalang kasi free time ko e..
kung mag same routine parin ako(3x a week) pasok ko kasi is 6am-6pm ok parin ba magbuhat after ng pasok? parang kulang na naman ako sa tulog nun kaya kulang narin recovery.. panu kaya yun?
pwede yan, ive been lifting for 2 years na gabi ang schedule ko. 8:30am-6pm kasi work ko. 8pm na ko nakakauwi ng bahay. sleep ko is 12 na ng gabi tapos 6:30-7am ang gising.
mga sir anung workout routine ba pede for 2 days?(ex. SATURDAY & SUNDAY) yun nalang kasi free time ko e..
kung mag same routine parin ako(3x a week) pasok ko kasi is 6am-6pm ok parin ba magbuhat after ng pasok? parang kulang na naman ako sa tulog nun kaya kulang narin recovery.. panu kaya yun?
pwede yan, ive been lifting for 2 years na gabi ang schedule ko. 8:30am-6pm kasi work ko. 8pm na ko nakakauwi ng bahay. sleep ko is 12 na ng gabi tapos 6:30-7am ang gising.
pwede parin kaya 5x5 routine? or any routine suggestion?
mga sir anung workout routine ba pede for 2 days?(ex. SATURDAY & SUNDAY) yun nalang kasi free time ko e..
kung mag same routine parin ako(3x a week) pasok ko kasi is 6am-6pm ok parin ba magbuhat after ng pasok? parang kulang na naman ako sa tulog nun kaya kulang narin recovery.. panu kaya yun?
pwede yan, ive been lifting for 2 years na gabi ang schedule ko. 8:30am-6pm kasi work ko. 8pm na ko nakakauwi ng bahay. sleep ko is 12 na ng gabi tapos 6:30-7am ang gising.
pwede parin kaya 5x5 routine? or any routine suggestion?
di ko masyado alam setup ng 5x5 eh. di ko pa kasi nattry un. ang basehan ko lang sa training dapat mga 5-7 days bago ko tirahin ung mucle. since medyo heavy(failing from 5-8reps) ang buhat ko. 2 muscle groups per WO.
Mga kuya may nakaexperience na po ba ng pain sa biceps habang nagbenchpress? If so ano po ginawa ninyo para maresolve yung problem? Kasi its affecting my lifts na po eh.
Every back day may hammer and bicep curl po ako saka preacher. Ill strengthen my bicep para hindi na maulet. Thanks po
You'll have to get stronger w/ hammer curls then and make sure you do it "right" and not just "swinging" the weight coz it will not make your brachiallis stronger. Remember you'll need to train your body to get stronger do it in good form and leave ego outside the gym.
Very minimal ang activation ng biceps sa pressing normally tricep and brachialis are the ones mainly activated in pressing also another thing it is possible na di pantay ang bar once you start pressing w/c is common to most lifters since mas nauuna umangat ang bar sa dominant hand w/c in turn puts the weight and strain more sa non-dominant side. That normally happens to me if i don't focus well enough during the movement.
oddly enough for me I don't seem to use too much bicep (arm) activation when doing any rowing movement and pull-ups/chins aside from forearms w/c is mainly used for gripping. where in hammer curls, it allows me to isolate the brachiallis.
Or maybe i'm just not paying too much attention w/ biceps firing up when doing pullups/chins/rows hehehe though i normally don't have DOMS in arms usually after back/pull day.
Not saying neutral grip DB rows or pullups won't help. but for me, heavy and "proper" Hammer curls goes a long way in strengthening your brachaillis also making them thick eventually.
Make sure you squeeze your lats and upper back at topmost portion of the lift. My lats are mostly the ones doing the work whenever i row or at least that where i focus in order to fire it up during the entire movement/
well higher reps but w/ a "heavy" load also it's not as strict as your usual dumbell row. you can use a bit of momentum on your last few reps but make sure to still do the squeeze on your lats and upper back.
Comments
meron pain,for example chest ako ng monday then tuesday,thursday hanggang wenesday ramdam ko na rest na yung chest ko,don ko rin kasi na binabase pag rest na means wala na yung muscle pain.
relative kasi ang HEAVY
example, ang max ko ngayon sa flat barbell bench press ay 142 lbs @ 6 reps. I can attempt a 7th rep but it will be done in poor form
let's say there's a guy lifting 200 lbs @ 10 reps in the bench press, my 142 lbs @ 6 reps is considered LIGHT and he wouldn't get any stimulation from it
Problem Solved.
Ahh so gusto mo i-workout ang chest mo pag wala na yung sakit ganun ba? For me aside sa sinabi ni DS na hindi DOMS usually ang gauge ng effectivity ng workout mo it still depends on your body, kasi kung tingin mo bitin ka then GO lang kasi katawan mo yan. If you're seeing progress sa ganyang setup good, if hindi might as well take a step back and re-program your workouts.
All that you read here are just guidelines for you, it's a matter of fine tuning it to your needs and goals.
gameplan ko ngayong cutting ako (reading a lot of self help books din, self-control/discipline chapter was discussed), iwas sa situation na mapaparami/masisira ang kain ko. Kung imbitahan ako kumain sa labas I pass and simply say no. Kung mapadaan ako sa grocery di ako nadaan sa junk food section, kung mapadaan ako sa mga kainan I look straight ahead lol. Kumbaga controlling those factors that we have power over, it leads us a step closer to our goal hehehe.^hahaha un lang sa bahay pala. Pero ermats ko pag nagluluto ng ulam tinatanong anong gusto ko eh (kahit malaki nako lol) so syempre ung pabor saken. Minsan nakakalungkot kasi ang sarap i-kanin pero wala eh sakripisyo talaga hehehe. No pain no gain. We lose we gain.
Kung may inuman i-sakto mo na lang sa cheat day mo hahahahaha. or kaya tikim tikim lang ng pulutan wag mong kung-puhin
you did it before na pala what happened?
If you cannot go cold-turkey on it again, follow mo ung suggestion ni vinch. Unti-unti hanggang sa masanay ka na.
Pero sa huli kahit anong approach pa sundan mo, it all begins and ends with you hehehe.
Kulang talaga yan ganyan I think wala pang 1500 cal yang ganyang meal.
kung mag same routine parin ako(3x a week) pasok ko kasi is 6am-6pm ok parin ba magbuhat after ng pasok? parang kulang na naman ako sa tulog nun kaya kulang narin recovery.. panu kaya yun?
pwede yan, ive been lifting for 2 years na gabi ang schedule ko. 8:30am-6pm kasi work ko. 8pm na ko nakakauwi ng bahay. sleep ko is 12 na ng gabi tapos 6:30-7am ang gising.
pwede parin kaya 5x5 routine? or any routine suggestion?
di ko masyado alam setup ng 5x5 eh. di ko pa kasi nattry un. ang basehan ko lang sa training dapat mga 5-7 days bago ko tirahin ung mucle. since medyo heavy(failing from 5-8reps) ang buhat ko. 2 muscle groups per WO.
You'll have to get stronger w/ hammer curls then and make sure you do it "right" and not just "swinging" the weight coz it will not make your brachiallis stronger. Remember you'll need to train your body to get stronger do it in good form and leave ego outside the gym.
Very minimal ang activation ng biceps sa pressing normally tricep and brachialis are the ones mainly activated in pressing also another thing it is possible na di pantay ang bar once you start pressing w/c is common to most lifters since mas nauuna umangat ang bar sa dominant hand w/c in turn puts the weight and strain more sa non-dominant side. That normally happens to me if i don't focus well enough during the movement.
How does the arm work from hammer curl differ from the ones with neutral-grip chin up and kroc row ?
I don't have any bicep pain but I'm just curious
By the way, is it normal that I'm feeling the "burn" in the biceps after doing 20 reps of Kroc row ?
Thanks
Or maybe i'm just not paying too much attention w/ biceps firing up when doing pullups/chins/rows hehehe though i normally don't have DOMS in arms usually after back/pull day.
Not saying neutral grip DB rows or pullups won't help. but for me, heavy and "proper" Hammer curls goes a long way in strengthening your brachaillis also making them thick eventually.
2nd week ko palang sa Kroc row
sa bicep ko talaga nararamdaman ang "burn" after ng 1 set of 20 reps
nakakahingal ang 20 reps, usual ko kasi ay 6 to 8 reps
sinunod ko lang yung nabasa ko sa internet, high rep range daw ang Kroc row, 20 to 30 reps
well higher reps but w/ a "heavy" load also it's not as strict as your usual dumbell row. you can use a bit of momentum on your last few reps but make sure to still do the squeeze on your lats and upper back.