Target bodysize
bojo
Posts: 7
Good day po!
kaka start ko pa lang po mag gym, wala pang 1 week, gusto ko pong maging ung in between lean at bulk, di payat, di rin malaki, di ko po alam anong best program dapat sundin, nakita ko lang sa internet sa link n to ung program na sinusunod ko ngayon, 5 days split ni j-dawg (http://www.bodybuilding.com/fun/wotw94.htm)
weight ko po is 154.6 lbs, height is 5'8", medyo payat po ko ng konti,
any advise po sa mga pros? maraming salamat po!
kaka start ko pa lang po mag gym, wala pang 1 week, gusto ko pong maging ung in between lean at bulk, di payat, di rin malaki, di ko po alam anong best program dapat sundin, nakita ko lang sa internet sa link n to ung program na sinusunod ko ngayon, 5 days split ni j-dawg (http://www.bodybuilding.com/fun/wotw94.htm)
weight ko po is 154.6 lbs, height is 5'8", medyo payat po ko ng konti,
any advise po sa mga pros? maraming salamat po!
Comments
Sorry I don't know much tagalog, but based on yout thread title I'm guessing you want more muscle size. If so, stick to the basic exercises and bust ass. Don't stay in the gym all day - get in and out and bust ass while you are there. Don't do countless sets - do your warmups then BOOM hit it hard. ALWAYS try to get stronger every workout - thats the most important thing. Not stronger as in a single rep max, but for reps. Example, if you squatted 100 x 8 this week, next week try your HARDEST to get 100 for 9. That should be your mindset - always one more rep, one more rep, one more rep. Stay off the basketball court and other excessive cardio activities - you wanna grow, your body needs rest. Also, lastly but most important, you must eat right. You do all that, you will grow my friend!
Day 1: Legs/Abs
Day 2: Chest
Day 3: Back/Abs*
Day 4: Rest
Day 5: Shoulder/Abs*
Day 6: Arms
Day 7: Rest
I want to gain a bigger than lean but smaller than bulk size body. i dont know if the workout above is the one that i need. I do 3 sets 12 reps i every exercise that i do and trying to lift my maximum weight on my own.
I will recommend you a program that helped me gain more muscle mass when I started to train.
It's called Shortcut to Size by Jim Stoppani.. It's a 12 weeks program and I like the science behind it.
Please copy and paste the URL below and follow the guide. No need to tweak the program.
http://www.bodybuilding.com/fun/shortcut-to-size.html
PS: I'm not sure if it's okay to post a link from a different forum. Please let me know. If yes, I'll edit it asap. Cheers.
i'll go ahead and change my program. i followed the program i posted above for 1 week without knowing if that's the best for me. This one looks better. Thanks a lot!
question, on this program of Jim Stoppani, did you follow his program exactly? i mean the type of exercises? Or did you add some exercise or made some tweaks on his program?
and also, i don't take supplements, can you suggest any that can replace it? thanks!