nabasa ko yung GVT ni charles poliquin mukang may kulang sa GVT ko. sa major groups kunwari chest after nung 10x10 may isa pa palang exercise for chest pero 3 sets of 10-12 reps, ang ginagawa ko kasi isang exercise lang sa major groups dadagdagan pa pala ng isang isolation exercise. bale ganito gawin ko:
squats: 80lbs sets 1-7 x 10 reps
sets 8-10 x 8 reps
lying leg curl: 60lbs sets 1-7 x 10 reps
sets 8-10 x 8 reps
seated calf raises: 80lbs x 3 x 12
weighted declined situps: 25lbs x 3 x 25
kanina lang ulit nakapag timbang nagulat ako 3 weeks palang nakalipas simula nung natapos ko yung SL5x5 na 163lbs end weight ko ngayon 173lbs na! parang wala naman pinagbago sa katawan pero lumalapad daw ako sabi ng mga tao sa gym, tska napnsin ko lang na nagkakalaman na dodo ko pati legs! hahaha! i think tuloy ko padin bulking hanggang 180-190lbs then cut to 170-175.
^salamat jc, medyo tumataba pero nagkakalaman naman tunawin ko lahat yan after bulking haha
arms day:
parallel dips sana gagawin ko para sa triceps kaso hirap pala! 1 set lang nagawa ko 8 reps lang! hahaha
triceps pushdowns: 80lbs x 10 x 10
declined bicep curls: 20lbs x 10 x 10
side lateral raises: 40lbs x 4 x 12
inclined rear delt raise: 10lbs x 4 x 12mga masters pano ba approach sa cutting? medyo malapit na kasi ako sa target weight ko ng bulk. tuloy ko lang ba kaen routine na ginagawa ko then magdadagdag lang po ba ako ng activity sa WO routine? kunwari ang WO days ko is MWF tapos sa rest day magdadagdag ako ng cardio
Ano na ba current weight mo? Remember malaki ang mawawala sa timbang mo if you'll go on a serious cut so if di ka pa ganun kalaki or kabigat eh payatot ang kalalabasan mo nun.
^salamat jc, medyo tumataba pero nagkakalaman naman tunawin ko lahat yan after bulking haha
arms day:
parallel dips sana gagawin ko para sa triceps kaso hirap pala! 1 set lang nagawa ko 8 reps lang! hahaha
triceps pushdowns: 80lbs x 10 x 10
declined bicep curls: 20lbs x 10 x 10
side lateral raises: 40lbs x 4 x 12
inclined rear delt raise: 10lbs x 4 x 12mga masters pano ba approach sa cutting? medyo malapit na kasi ako sa target weight ko ng bulk. tuloy ko lang ba kaen routine na ginagawa ko then magdadagdag lang po ba ako ng activity sa WO routine? kunwari ang WO days ko is MWF tapos sa rest day magdadagdag ako ng cardio
From experience, I've done volume training when I was able to lift or surpass my own BW (depending on the exercise) since meron ng enough foundation yung katawan mo in terms of strength.
Volume training is primarily for hypertrohy and di porke't sinabing volume eh magaan lang ang bubuhatin mo just to reach the target number of reps. Useless din yun.
^sir i've read about muscle hypertrophy before kaso di ko magets ng isang basa lang at medyo nitatamad ako basahin
paexplain naman po ng brief lang kung anong ibig sabihin ng hypertrophy?
Hypertrophy in simplier terms siguro is to increase the size of a muscle thru resistance training.
There are 2 kinds though, sarcoplasmic and myofibliar hypertorphy. Myo doesn't have the same speed in terms of muscle building like sarcoplasmic but you're producing strong and quality muscles. You achive this by lifting heavy weights in the low rep range. While sarcoplasmic is the opposite.
From experience, I've done volume training when I was able to lift or surpass my own BW (depending on the exercise) since meron ng enough foundation yung katawan mo in terms of strength.
Volume training is primarily for hypertrohy and di porke't sinabing volume eh magaan lang ang bubuhatin mo just to reach the target number of reps. Useless din yun.
so sir mighty, dapat ba wag muna mag volume training? should we do maxot or other split training na hindi 10x10?
what he is trying to say is, before you venture in a program na focused sa sarcoplasmic kind of hypertrophy, is you should build-up you foundations first (strength and lean mass). focus muna sa compound lifts and heavy lifting.
what he is trying to say is, before you venture in a program na focused sa sarcoplasmic kind of hypertrophy, is you should build-up you foundations first (strength and lean mass). focus muna sa compound lifts and heavy lifting.
so sir DS, ok lang na mag split training like Chest/Back, legs/abs, arms/shoulders basta puro compound lifts and heavy lifting..? or strictly focus on 5x5 kahit naka 12 weeks na..
Comments
kaya nga siguro haha! back to back:flex:
lat pulls: 80lbs sets 1-7 x 10
sets 8-10 x 8
deadlift: 140lbs x 4 x 6-8
preacher curls: 30lbs x 4 x 8-12
weighted declined situps: 25lbs x 3 x 25
next week gayahin ko na yung split ni charles poliquin sa GVT para may arms day feeling ko naiiwan ang arms haha
parang superset ba sir?
meron naman bro tinatamaan biceps sa rows, tska pag deadlift day nag dadagdag ako ng chinups.
oo bro back to back pag supersetleg day
ATG squat: 60lbs x 10 x 10
lying leg curl: 50lbs x 10 x 10
standing barbell calf raises: 100lbs x 12 x 5
result: hirap maglakad hahah
weak pa yan bro pag nag 3 digits na yun medyo malakas na haha
malayo layo na kayo sa gvt ah..haha d ko na kayo maabutan.:jd:
BP: 80lbs x 10 x 10
inclined flies: 40lbs x 3 x 12
lat pulls: 80lbs sets 1-7 x 10
sets 8-10 x 6
DL: 150lbs x 3 x 6
squats: 80lbs sets 1-7 x 10 reps
sets 8-10 x 8 reps
lying leg curl: 60lbs sets 1-7 x 10 reps
sets 8-10 x 8 reps
seated calf raises: 80lbs x 3 x 12
weighted declined situps: 25lbs x 3 x 25
kanina lang ulit nakapag timbang nagulat ako 3 weeks palang nakalipas simula nung natapos ko yung SL5x5 na 163lbs end weight ko ngayon 173lbs na! parang wala naman pinagbago sa katawan pero lumalapad daw ako sabi ng mga tao sa gym, tska napnsin ko lang na nagkakalaman na dodo ko pati legs! hahaha! i think tuloy ko padin bulking hanggang 180-190lbs then cut to 170-175.
arms day:
parallel dips sana gagawin ko para sa triceps kaso hirap pala! 1 set lang nagawa ko 8 reps lang! hahaha
triceps pushdowns: 80lbs x 10 x 10
declined bicep curls: 20lbs x 10 x 10
side lateral raises: 40lbs x 4 x 12
inclined rear delt raise: 10lbs x 4 x 12mga masters pano ba approach sa cutting? medyo malapit na kasi ako sa target weight ko ng bulk. tuloy ko lang ba kaen routine na ginagawa ko then magdadagdag lang po ba ako ng activity sa WO routine? kunwari ang WO days ko is MWF tapos sa rest day magdadagdag ako ng cardio
BP: 90 lbs sets 1-4 x 10reps
sets 5-10 x 8reps
incline flies: 50lbs x 3 x 10
lat pulls: 60lbs x 10 x 10
DL: 150lbs x 3 x 8
sir pix na!haha
Legs/abs day:
squats: 80lbs x 10 x 10
lying leg curl: 60lbs x 10 x 10
seated calf raise: 90lbs x 3 x 12
leg raises: 3 x 15
weighted crunches: 25lbs x 3 x 15
balik muna ako sa 3 day split:
chest/shoulders/tris:
inclined BP: 90lbs x 3 x 8
inclined flies: 60lbs x 3 x 10
skullcrushers: 30lbs x 3 x 12
triceps pushdowns: 85lbs x 3 x 10
standing military press: 40lbs x 3 x 10
side lateral raise: 40lbs x 3 x 12
rear delt raise: 10lbs x 3 x 12
Just curious.
sir mighty, matanong ko lang po, ano po ba ang nagagawa ng volume training? at kelan dapat gawin to?
Volume training is primarily for hypertrohy and di porke't sinabing volume eh magaan lang ang bubuhatin mo just to reach the target number of reps. Useless din yun.
paexplain naman po ng brief lang kung anong ibig sabihin ng hypertrophy?
There are 2 kinds though, sarcoplasmic and myofibliar hypertorphy. Myo doesn't have the same speed in terms of muscle building like sarcoplasmic but you're producing strong and quality muscles. You achive this by lifting heavy weights in the low rep range. While sarcoplasmic is the opposite.
so sir mighty, dapat ba wag muna mag volume training? should we do maxot or other split training na hindi 10x10?