guys, bago lang ako dito sa forums and nangangapa pa ko.
i started weight lifting nung january, i eat whole foods pero may cheat day din ako. nakita ko din yung mga changes sa katawan ko pero parang naisip ko angbagal na ngayon. tingin ko need ko na magsupplement. anong magandang supplement na itry ko na cheap kasi student palang ako. yung supplement na makakapag gain ng mass sa katawan ko kasi medyo payat ako at yung walang side effects cause i heard some people use supplements at ang nagiging side effect nya acne. ayoko na nun kasi meron na ko hahaha. thanks mga sir!
Probably may kailangan ka lang iadjust sa calories and macronutrients mo. Kaya "bumagal". Probably newbie gains ang nakita mo with your first few months kaya ngayon parang naninibago ka dahil bumagal ang sabi mo. isipin mo nalang parang beginner's luck yan.
anong kailangan kong gawin sir? eat more?
kailangan ko na ba magtake ng supplements na pang mass gain? may maissuggest ka bang specific brand na walang side effects? at kung san mura. thanks!
ano na ba weight mo before you started lifting and your weight now? siguro dagdag pa sa kain para lumaki. tandaan, supplement lang po ang supplement hindi yan secret/magic na bigla ka na lang lolobo.
guys, bago lang ako dito sa forums and nangangapa pa ko.
i started weight lifting nung january, i eat whole foods pero may cheat day din ako. nakita ko din yung mga changes sa katawan ko pero parang naisip ko angbagal na ngayon. tingin ko need ko na magsupplement. anong magandang supplement na itry ko na cheap kasi student palang ako. yung supplement na makakapag gain ng mass sa katawan ko kasi medyo payat ako at yung walang side effects cause i heard some people use supplements at ang nagiging side effect nya acne. ayoko na nun kasi meron na ko hahaha. thanks mga sir!
Probably may kailangan ka lang iadjust sa calories and macronutrients mo. Kaya "bumagal". Probably newbie gains ang nakita mo with your first few months kaya ngayon parang naninibago ka dahil bumagal ang sabi mo. isipin mo nalang parang beginner's luck yan.
anong kailangan kong gawin sir? eat more?
kailangan ko na ba magtake ng supplements na pang mass gain? may maissuggest ka bang specific brand na walang side effects? at kung san mura. thanks!
ano na ba weight mo before you started lifting and your weight now? siguro dagdag pa sa kain para lumaki. tandaan, supplement lang po ang supplement hindi yan secret/magic na bigla ka na lang lolobo.
sir hindi pa ko nagcheck ng weight ko bago ako nagstart magbuhat. pero sa nakkta ko sa katawan ko halos wala ng changes. kain naman ako ng kain every 2 to 3 hrs tapos as much as possible puro whole foods ang knakain ko.
I think I have Tennis Elbow sa kanang braso ko. May nakaranas na ba nito sa inyo?
Na experience ko na yan. Mine started as tennis elbow (lateral epicondylitis) tapos nag escalate na sa medyo serious.
Iwas ka muna sa heavy loads lalo na dun sa mga exercise na naramdaman mong masakit during or after. Avoid doing overhead tri extn, skullcrushers or any overhead exercise na naka protrude yung elbow mo outwards. Kung sa BB bench, check your wrist to elbow line. Iwas ka muna sa mga short width grip that would put tension on your forearm sa lowering phase. I think may na replyan na ako re: tennis elbow.
You can do self-therapy that will really help a lot. Madami vid sa youtube about tennis elbow exercises/therapy. Try mo din search yung trigger point therapy for lateral epicondylitis. If you are driving, iwas ka muna na naka extend sa manibela yung right arm mo sa mga long drives.
You can also wrap your elbow. Wag yung neoprene. Okay na yung mga elastic elbow support na made in china or japan. May Daiso ata diyan, check mo dun. Kase dun ko nabili yung elbow support ko. Voltaren ointment/gel can be used as well. lalo na sa gabi.
May question ako mga papsi! Mali ba kapag yung deadlift ko 100 pounds tapos 7 reps 4 sets? Simulat sapul ganun ako e hindi ko na binigatan. Ano ba ang tama?
Hey guys, I'm a newbie here at PBB and I just want to ask kung ano yung mas magandang program? Yung once a week lang tinatamaan yung isang muscle group, or yung at least twice a week? Na-browse ko na yung mga weight training programs dito but i think it's better kung from personal experience ninyo. I've been lifting weights for four months and I want to change up my routine.
May question ako mga papsi! Mali ba kapag yung deadlift ko 100 pounds tapos 7 reps 4 sets? Simulat sapul ganun ako e hindi ko na binigatan. Ano ba ang tama?
Maganda na me sinusundan kang program at goal, at least you know where you're headed to. Sa question mo bro, bigatan mo hehehehe
May question ako mga papsi! Mali ba kapag yung deadlift ko 100 pounds tapos 7 reps 4 sets? Simulat sapul ganun ako e hindi ko na binigatan. Ano ba ang tama?
Maganda na me sinusundan kang program at goal, at least you know where you're headed to. Sa question mo bro, bigatan mo hehehehe
sir at least dagdagan mo mo ung DL mo ng 5 lbs per session....
Ilang pounds? Ganun lang ba dapat? Or okay naman yung akin? )
10 lbs ang dagdag ko bawat workout ko pag nahirapan na ako baka 5 lbs na lang.. mukang solid naman ung program mo at kasama ung DL mo sa back days mo... baka kailangan mo lang magdagdag ng poundage at syempre ung correct form para iwas injury.
Uneven muscle development between left and right parts of the body. How do you correct it? Mas prominent kasi yung dominant side ko which is yung right side.
Uneven muscle development between left and right parts of the body. How do you correct it? Mas prominent kasi yung dominant side ko which is yung right side.
Isolation..not sure though,pls correct me if im wrong
Question is it ok if kng iba iba oras ako mg gym?sometimes kasi to tired or may importanteng lakad
May mga KB exercises that can be beneficial sa pag improve ng strength, flexibility and muscle endurance.
Can it make your physique like a bodybuilder? some may disagree with me, but kung hindi pa packed yung katawan mo nang muscle, it will be a slow development using kb's over freeweights. ive tried it sa mga guinea piggys ko. Will it be good for beginners (in general exercise)? Can be, but i wouldnt recommend a full KB program. Again, thats me (even if im a ikff L2)
I did Kb swings as a therapy nung na diagnose ako na may bulging disc (that led to sciatica). When i train consistent, i still do kb swings when i feel my hams and low back are tight.. and when im in a rut sa DLs.
I also do KB upright rows, Cleans, C & press, farmers walk, walking lunges from time to time. I use KB as a substitute for some DB exercises only kung busy yung DB area sa gym. hindi kase masyado gamitin yung mga KBs.
Im not sure if there are pros and cons in incorporating KBs in your arsenal. There are exercises that are would help to improve what goals your have... but like in any other weight/strength training program, form & execution are the keys. Supplied with proper program outline and nutrition (and supplement).
sir matanung lang pag nag take ba ng mega mass or serious mass pwde ba mag buhat puro cuts tpos kain pang dyeta o kailangan mag buhat ng heavy pag uminom ng serious mass/mega mass??? thanks sIR:sport::sport:
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Go Hard or Go Home..
@1992bravo Errr... medyo naconfuse ako sa tanong mo. what do you mean by "pwede ba magbuhat puro cuts"?
now pag dating sa training, ke cutting or bulking ka regardless din kung anu supplement mo dapat heavy ang training "no exceptions". tapos kung cutting ka of course kelangan naka calorie deficit ka (dyeta in your terms) pag palaki, sympre eat more (calorie surplus).
sir matanung lang pag nag take ba ng mega mass or serious mass pwde ba mag buhat puro cuts tpos kain pang dyeta o kailangan mag buhat ng heavy pag uminom ng serious mass/mega mass??? thanks sIR:sport::sport:
____________________________
Go Hard or Go Home..
Di ko masiyadong nagets yung tanong mo bro.
Ano ibig mo sabihin sa "mag buhat puro cuts tpos kain pang dyeta"?
Anyway, umiinom ka man o hindi ng serious mass/mega mass dapat heavy ang buhat.Ay sumagot na pala si boss DS. Hehe
@1992bravo Errr... medyo naconfuse ako sa tanong mo. what do you mean by "pwede ba magbuhat puro cuts"?
now pag dating sa training, ke cutting or bulking ka regardless din kung anu supplement mo dapat heavy ang training "no exceptions". tapos kung cutting ka of course kelangan naka calorie deficit ka (dyeta in your terms) pag palaki, sympre eat more (calorie surplus).
heavy pa din sir bravo, like ive said "no exceptions" given that you are injury-free, well i've seen one-legged peeps who still train as heavy as they can so my statement still stands "no exceptions".
hi mga sir, may tanung ako sa deadlift, ilang set/rep ba ok sa deadlift kapag super heavy na, at need bang dirediretso yung buhat mo like kung 5 reps dapat straight 5 reps or pwedeng 1 rep then rest ng 30secs or 1 min then 2nd rep?
Comments
ano na ba weight mo before you started lifting and your weight now? siguro dagdag pa sa kain para lumaki. tandaan, supplement lang po ang supplement hindi yan secret/magic na bigla ka na lang lolobo.
sir hindi pa ko nagcheck ng weight ko bago ako nagstart magbuhat. pero sa nakkta ko sa katawan ko halos wala ng changes. kain naman ako ng kain every 2 to 3 hrs tapos as much as possible puro whole foods ang knakain ko.
Na experience ko na yan. Mine started as tennis elbow (lateral epicondylitis) tapos nag escalate na sa medyo serious.
Iwas ka muna sa heavy loads lalo na dun sa mga exercise na naramdaman mong masakit during or after. Avoid doing overhead tri extn, skullcrushers or any overhead exercise na naka protrude yung elbow mo outwards. Kung sa BB bench, check your wrist to elbow line. Iwas ka muna sa mga short width grip that would put tension on your forearm sa lowering phase. I think may na replyan na ako re: tennis elbow.
You can do self-therapy that will really help a lot. Madami vid sa youtube about tennis elbow exercises/therapy. Try mo din search yung trigger point therapy for lateral epicondylitis. If you are driving, iwas ka muna na naka extend sa manibela yung right arm mo sa mga long drives.
You can also wrap your elbow. Wag yung neoprene. Okay na yung mga elastic elbow support na made in china or japan. May Daiso ata diyan, check mo dun. Kase dun ko nabili yung elbow support ko. Voltaren ointment/gel can be used as well. lalo na sa gabi.
hth
More power!
Maganda na me sinusundan kang program at goal, at least you know where you're headed to. Sa question mo bro, bigatan mo hehehehe
sir at least dagdagan mo mo ung DL mo ng 5 lbs per session....
ako nga eh 1 set by 5 reps lang... once or twice a week lang....
10 lbs ang dagdag ko bawat workout ko pag nahirapan na ako baka 5 lbs na lang.. mukang solid naman ung program mo at kasama ung DL mo sa back days mo... baka kailangan mo lang magdagdag ng poundage at syempre ung correct form para iwas injury.
Saan nakakabili ng skimmed milk? any brand in particular? or anung milk yung pinaka mataas yung protein content?
Cowhead Non fat, calcium enriched milk powder.
Per serving: 25g powder in 200ml water
Protein 9g
Calcium 500mg
Fat 0.25
Isolation..not sure though,pls correct me if im wrong
Question is it ok if kng iba iba oras ako mg gym?sometimes kasi to tired or may importanteng lakad
May mga KB exercises that can be beneficial sa pag improve ng strength, flexibility and muscle endurance.
Can it make your physique like a bodybuilder? some may disagree with me, but kung hindi pa packed yung katawan mo nang muscle, it will be a slow development using kb's over freeweights. ive tried it sa mga guinea piggys ko. Will it be good for beginners (in general exercise)? Can be, but i wouldnt recommend a full KB program. Again, thats me (even if im a ikff L2)
I did Kb swings as a therapy nung na diagnose ako na may bulging disc (that led to sciatica). When i train consistent, i still do kb swings when i feel my hams and low back are tight.. and when im in a rut sa DLs.
I also do KB upright rows, Cleans, C & press, farmers walk, walking lunges from time to time. I use KB as a substitute for some DB exercises only kung busy yung DB area sa gym. hindi kase masyado gamitin yung mga KBs.
Im not sure if there are pros and cons in incorporating KBs in your arsenal. There are exercises that are would help to improve what goals your have... but like in any other weight/strength training program, form & execution are the keys. Supplied with proper program outline and nutrition (and supplement).
Day1: Shoulder and Arms
Day2: Chest and Back with legs(leg press at curl)
mas malakas kasi mag buhat kapag matagal ang rest day,napansin ko lang. lol pero di ako tamad hehehe
____________________________
Go Hard or Go Home..
now pag dating sa training, ke cutting or bulking ka regardless din kung anu supplement mo dapat heavy ang training "no exceptions". tapos kung cutting ka of course kelangan naka calorie deficit ka (dyeta in your terms) pag palaki, sympre eat more (calorie surplus).
Di ko masiyadong nagets yung tanong mo bro.
Ano ibig mo sabihin sa "mag buhat puro cuts tpos kain pang dyeta"?
Anyway, umiinom ka man o hindi ng serious mass/mega mass dapat heavy ang buhat.Ay sumagot na pala si boss DS. Hehe
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sensya na sir hehe pag uminom ng mega mass/serious mass kung pwde ba sir magbuhat puro magagaan