ahhh.. paps pag volume training anu ba yun? para san yun?
ito bro nabasa ko lang hehe mga master correct nyo ako kung mali hehe
Intensity, volume, and frequency
Three important variables of strength training are intensity, volume and frequency. Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets and reps during a single session. Frequency refers to how many training sessions are performed per week.
salamat bro haha need ko ulit palakasin sa BP endurance naman para mas marami reps yung pasok sa 8-12
hirap din ako jan sa endurance kanina workout ko 7 reps sa bench press next set 7 reps sana kaso nung 5th rep kalagitnaan sobrang push na ginawa ko para maiangat di ko nakaya buti may tumulong sakin maiangat yun mahirap pag walang spotter..
oo nga bro need magbawas ng rep! >.<back workout kanina pinag circuit training ako ng instructor kanina hindi ko na namonitpr yung mga poundage pati tawag sa ibang exercise andami pinagawa sakin mukang overtrained ang resulta ko neto >.<
oo nga bro need magbawas ng rep! >.<back workout kanina pinag circuit training ako ng instructor kanina hindi ko na namonitpr yung mga poundage pati tawag sa ibang exercise andami pinagawa sakin mukang overtrained ang resulta ko neto >.<
1 week break from WO. nasa bakasyon. goal ko next year is to achieve a MMA fighter physique and to compete on a muay thai competition! ayoko maging mukang patpatin yung medyo nakakatakot pa din kahit hindi ganun kabigat mga nasa 160slbs range. hehehe
laki mo na paps ah! ayos! haha hindi ko nga alam kung pano sisimulan eh XD tinanong ko trainer ko sa muay high reps daw tapos mabilis na execution napaisip ako hindi naman ako magmumukang patpat neto? hahahah naghahanap ako ng magandang training syempre in shape pa din parang sean sherk!
balik gym after a week off from vacation! nanaba ako in just a week grabe ang hirap pag ang bilis tumaba. pinarusahan kaagad ako ng WO ko ngayon muntikan na masuka. haha hindi na din nakapag ab WO nahihilo na talga ako
BB squat: WU = 2 x 40lbs x 20
70lbs x 1 x 10
80lbs x 1 x 6
90lbs x 1 x 4
90lbs x 1 x 4
laki mo na paps ah! ayos! haha hindi ko nga alam kung pano sisimulan eh XD tinanong ko trainer ko sa muay high reps daw tapos mabilis na execution napaisip ako hindi naman ako magmumukang patpat neto? hahahah naghahanap ako ng magandang training syempre in shape pa din parang sean sherk!
Iba din kasi ang training talaga ng MMA sa BB paps.
Siguro paghiwalayin mo, araw para sa bb, araw para sa MMA basta may proper rest ka pa din.
Ingat lang kasi baka mas maging prone ka sa injury.
Ako din gusto ko yan kahit once a week training lang gusto ko lang matuto kahit basics lang ng self defense, para siga ako dito sa opisina hahaha! Joke.
haha hindi pa naman MMA paps muay thai lang ako. every sat lang naman training ko dun 5hrs tuloy-tuloy circuit training suggest sakin ng trainer ko naghahanap ako ngayon ng circuit type training pero may heavy days pa din.
maganda aikido way back long time ago grade skul gang 2nd yr hs nag training ako nito ang malupit dto yung mga summer sault haha ibabalibag ka tapos kelngan tama ang bagsak mo more on self defense kc aikido.. ang sarap tuloi ulit mag aral ng martial arts :-((((
haha plano ko din yang aikido. pero concentrate muna ako sa muay hehe 2nd yr hs din ako nag start nito namana ko sa tatay ko hilig ko sa martial arts papa ko naman judokaso ayun nga kontrapelo ang BB sa muay haha minsan nag muay session ako then nakita ng trainer ko may dala akong protein shake sabi nya wag daw ako uminom nun baka bumigat XD
Comments
sige boss DS salamat ulit! masubukan next session :sport:
thighs/abs
squats: 70lbs x 1 x 12
80lbs x 1 x 12
90lbs x 1 x 12
70lbs x 1 x 8 (ATG)
leg press: 290lbs x 3 x 10
sumo DL: 100lbs x 2 x 10
cable crunch: 100lbs x 1 x 25
120lbs x 1 x 15
140lbs x 1 x 8
hanging leg raise: bodyweight x 3 x 15
nakakahilo pala pag nag raramp ng weight XD
seated MP: 50lbs x 2 x 12
60lbs x 1 x 8
70lbs x 1 x 6
arnold press: 50lbs x 3 x 8-10
side laterals: 30lbs x 3 x 15
10lbs x 1 x till failure
rear laterals: 30lbs x 3 x 12
10lbs x 1 x till failure
seated calf raise: 130lbs x 3 x 8-10
calf raise on leg press machine; 290lbs x 3 x 15
BP: 100lbs x 1 x 12
110lbs x 1 x 10
120lbs x 1 x 6
inclined BP: 70lbs x 1 x 12
80lbs x 1 x 8
90lbs x 1 x 6
parallel dips: bodyweight x 3 x 6-8
declined BP: 70lbs x 1 x till failure
triceps pushdowns (v bar): 100lbs x 1 x 15
110lbs x 1 x 10
120lbs x 1 x 8
lying triceo DB extensions: 20lbs(each) x 3 x 8-12
standing triceps extensions: 40lbs x 1 x 12
ito bro nabasa ko lang hehe mga master correct nyo ako kung mali hehe
Intensity, volume, and frequency
Three important variables of strength training are intensity, volume and frequency. Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets and reps during a single session. Frequency refers to how many training sessions are performed per week.
hirap din ako jan sa endurance kanina workout ko 7 reps sa bench press next set 7 reps sana kaso nung 5th rep kalagitnaan sobrang push na ginawa ko para maiangat di ko nakaya buti may tumulong sakin maiangat yun mahirap pag walang spotter..
eh diba program mo max ot?
astig nag mumuay thai..
balik gym after a week off from vacation! nanaba ako in just a week grabe ang hirap pag ang bilis tumaba. pinarusahan kaagad ako ng WO ko ngayon muntikan na masuka. haha hindi na din nakapag ab WO nahihilo na talga ako
BB squat: WU = 2 x 40lbs x 20
70lbs x 1 x 10
80lbs x 1 x 6
90lbs x 1 x 4
90lbs x 1 x 4
Hack squat: 70lbs x 3 x 10
leg press: 200lbs x 4 x 8
170lbs x 3 x 10
straight leg DL: 70lbs x 3 x 10
stationary bike: 10 mins. (pampahulas)
Iba din kasi ang training talaga ng MMA sa BB paps.
Siguro paghiwalayin mo, araw para sa bb, araw para sa MMA basta may proper rest ka pa din.
Ingat lang kasi baka mas maging prone ka sa injury.
Ako din gusto ko yan kahit once a week training lang gusto ko lang matuto kahit basics lang ng self defense, para siga ako dito sa opisina hahaha! Joke.
Well, goodluck paps!
rear lateral raise: 30lbs x 3 x 15
BB upright rows: 40lbs x 3 x 10-12
side lateral raise: 30lbs x 3 x 15
seated DB shoulder press: 70lbs x 3 x 10-12
DB front raise: 30lbs x 3 x 10
seated calf raise: 130lbs x 3 x 10
calf raise on leg press: 300lbs x 5 x 20 (fast reps)
active rest between sets(jog in place, shadow box)
BP: 110lbs x 1 x 12
120lbs x 1 x 7
130lbs x 1 x 3
70lbs x 1 x till failure
inclined BP: 80lbs x 3 x 8-10
60lbs x 1 x till failure
parallel dips: bodyweight x 3 x 5-6
incline flies: 40lbs x 3 x 12
closed grip BP: 40lbs x 3 x 15
rope pulldowns: 40lbs x 1 x 15
50lbs x 1 x 12
60lbs x 1 x 8
lat pulls: 80lbs x 4 x 8-10 (overhand, underhand)
BB rows: 100lbs x 3 x 15
cable rows: 100lbs down to 10lbs x 10reps non stop
Hyperextensions: bodyweight x 3 x 15
EZ curls: 40lbs x 3 x 8-10
hammer curls: 40lbs x 3 x 10
incline DB curls: 20lbs x 1 x 15