Ganito kasi yun bro, if you are really serious in getting big, you have to evaluate everything that you are doing right now. Now, kung meron ka ginagawa that contradicts with your goal, something must give in. Sacrifices needs to be done.
Eto ngayon ang dilemma mo, stick with what you LOVE to do which is doing endurance activities but you will remain the same size you are right now, or giving up what you LOVE to do in exchange for a bigger/brawnier version of yourself. You can't have BOTH. Pick one and stick with it.
Yeah un ung purpose nya pero ni isang lb ng muscle wala kang nakitang gainzzzz sa kanya brah di ba? The point is endurance kills the gainzz in the bodybuilding dept.
@isamsonjeff: siguro challenge lang ang gusto mo sa marathon at hindi yung endurance training. Kasi sa marathon hindi na yun basta takbuhan lang, may diskarte ng kasama. Kung endurance ang gusto mo at the same time e muscular ka ibang sport ang subukan mo. Endurance is not always about being able to last long and non stop bouts of activities. Pwede naman yung short duration and explosive but done repeatedly. Nasubukan ko na yung marathon type ng cardio. Well, mentally fulfilling pero overall, its not worth it.
thanks po sa mga input again.
nakukuha ko po ung point nyo mga sir, sorry po nagiging bias ako sa gusto ko :duh: bali I'll drop this running slowly. baka mag explosive or interval training na lang ako na for power at hndi pang endurance.
btw kung from bulk then cut , advisable po bang mag run ng ganito? or hndi pa din? :huh
Para sakin kung mag cucut ka you would want to preserve as much muscle as POSSIBLE so sa running style na ginagawa mo which is long distance it will make you lose more muscle since naka deficit ka pa nga sa diet hehe, if you do a real cut eat at maintenance muna then get your deficit from lifting weights on training days rather than running then on rest days get your deficit from your diet by deducting 100-200 from maintenance or do HIIT training instead of long distance running, then bawas nalang ng calories siguro mga 100 pag nag stastall na progress mo in cutting.
Bibigyan kita ng magandang analogy regarding your question.
Check you current self, why do I look like this? It's because of your day to day actions/habits. It's a mirror image on how you live your life. You are what you do. Your body reflects your chosen or current lifestyle. Period.
Now, you want change, which means you need to ditch those habits which doesn't contribute to your new goal. Right? You also need to develop new habits to support your new goal. Ditch old habits that doesn't fit with new goals, replace with new habits to support the changes you want. Easier said than done, but that's how it works.
Case in point, na-achieve mo yung goal mo. You revert to your old habits. What do you think will happen?:huh:huh:huh
Mapa bulk or mapa cut ka may impact kasi yan sa gainzz mo.
If bulking from my exp, i barely ran and had difficulty lugging myself around in 174lbs. Medyo may difficulty in breathing and pag humihilik daw ako sabi ni esmi sobrang grabe daw. Kaya i think doing cardio with the intention of keeping the heart/cardiovascular system running alright is at least a must for me.
Pero kung marathon, you'll lose more than you'll gain unless mala olympian ka din kung kumain.
ganun nga ginagawa ko sir vinch minsan maximum na ung 3-4 a month
and half marathons once every three months ko lng sya ginagawa. mejo id-drop ko n lng dn sya. ewan ko haha tigas ng ulo ko
^ Go for sprints/intervals na lang kesa sa long and slow cardio. Hindi kasi talaga suitable sa muscle building yung mga cardio na pang-marathon eh.
Pag sprints, you'll be done with your cardio in just 15-30 mins. It gives the same fulfillment naman just like marathon basta all out effort lang talaga yung sprints mo.
Hindi ka naman namin binabawalan na tumakbo. Kailangan lang talaga aware ka na yung pagtakbo ng marathon contradicts dun sa gusto mong paglaki. Yun lang yun. It is still your decision to make. Hehehe! :P
Ganito, wag mo isama ang cardio sa training schedule or routine mo. Kung may time ka lang e di sige. Pero kung isasama mo sya talaga baka long term maging hindrance na sa growth mo. Oo once a week is not bad, but consider mo muna if you need to do it or dahil gusto mo lang. If you feel na ang bagal ng gains mo then better forget cardio for the meantime. Just use it as a tool which you can use when necessary. Ako man regular ang cardio sakin but if its not helping at the moment then tsaka na lang ulit. These past few weeks i cut my cardio training to lessen my total weekly energy expenditure because i wanna focus on developing my strength... at ayun, gainzzz brah! Making and breaking PR's lately
sorry po matigas ulo ko. hehe
I know naman na Sprinters are more mascular while marathoners are the thin ones.
I'll just mix everything and if I'm not happy with the result I think that's the time I should stop it for a while
BTW, mas maganda ba talaga na mas marami rest days kaysa sa araw araw nagbubuhat? kasi parang mas nakikita ko ung gainzzz ko e
or it just because of my food intake na rin na mas dinagdagan ko?
Depende sa katawan mo may ibang mas nag proprogress with more rest days may ibang mas nagproprogress with more working days, depende din if you are on a cut or bulk generally when you're a cut mas mabagal recovery ng katawan mo then when youre in a bulk phase mas mabilis because you are eating more food, ikaw na bahala alamin kung san category nabibilang katawan mo and what situation you are in kaya dapat mo kabisaduhin ang sarili mong katawan then pattern your training around your recovering abilities, and if ngayon ka lang din nagdagdag ng more food pwedeng dun nanggaling yung progress mo from the extra calories you are consuming so maybe before you were just at maintenance and now nasa surplus ka na.
Depende yan sa madaming bagay. 3-5 WOs per week kadalasan pero nasa intensity din ng training yan. Minsan akala mo intense na ginagawa mo pero nagtataka ka bakit parang hindi ka man lang napapagod kinabukasan. So nasa sayo yan kung kaya ba ng katawan mo magWO ng maayos for 3-5 times weekly kasi indicator mo yung fatigue. Shempre obvious naman na pag laspag ang pakiramdam mo e restday na agad dapat
Pagdating sa food intake medyo tricky kung performance and recovery ang usapan. Kasi regardless kung madami ka kainin daily, hindi same ng process yung CNS recovery, muscle tissue repair and glycogen replenishment kaya kahit magload ka ng food for glycogen kung hindi pa ok CNS mo at ongoing pa muscle tissue repair parang one step forward, two steps back ang progress mo
Maayos mo din yan. Shempre kung tight sa budget e no choice ka. Just try to observe muna for now kung ano yung helpful sa hindi. Kanina cardio lang usapan tapos medyo lumalim na ngayon hehe. Tandaan mo na connected lahat ng ginagawa mo kaya its hard to just do what you like dahil may consequences yan na good and bad
Comments
Eto ngayon ang dilemma mo, stick with what you LOVE to do which is doing endurance activities but you will remain the same size you are right now, or giving up what you LOVE to do in exchange for a bigger/brawnier version of yourself. You can't have BOTH. Pick one and stick with it.
Your decision to make. What's your call?
Edit:
We actually had a lesson like this which I posted on my journal, check it out.
http://pinoybodybuilding.com/Thread-From-Scrawny-to-Brawny?pid=94166#pid94166
and yep tama si riddler pwede padin naman yang mga cardio cardio na yan wag lang yung tipong half marathon na nga medjo overkill kase talaga yon hehe.
nakukuha ko po ung point nyo mga sir, sorry po nagiging bias ako sa gusto ko :duh: bali I'll drop this running slowly. baka mag explosive or interval training na lang ako na for power at hndi pang endurance.
btw kung from bulk then cut , advisable po bang mag run ng ganito? or hndi pa din? :huh
Check you current self, why do I look like this? It's because of your day to day actions/habits. It's a mirror image on how you live your life. You are what you do. Your body reflects your chosen or current lifestyle. Period.
Now, you want change, which means you need to ditch those habits which doesn't contribute to your new goal. Right? You also need to develop new habits to support your new goal. Ditch old habits that doesn't fit with new goals, replace with new habits to support the changes you want. Easier said than done, but that's how it works.
Case in point, na-achieve mo yung goal mo. You revert to your old habits. What do you think will happen?:huh:huh:huh
If bulking from my exp, i barely ran and had difficulty lugging myself around in 174lbs. Medyo may difficulty in breathing and pag humihilik daw ako sabi ni esmi sobrang grabe daw. Kaya i think doing cardio with the intention of keeping the heart/cardiovascular system running alright is at least a must for me.
Pero kung marathon, you'll lose more than you'll gain unless mala olympian ka din kung kumain.
minsan kahit alam natin ung sagot pinipilit natin ung gsto natin, or it is just me? SORRY po ulit. nagiging bias ako sa gusto ko.
and half marathons once every three months ko lng sya ginagawa. mejo id-drop ko n lng dn sya. ewan ko haha tigas ng ulo ko
Pag sprints, you'll be done with your cardio in just 15-30 mins. It gives the same fulfillment naman just like marathon basta all out effort lang talaga yung sprints mo.
Hindi ka naman namin binabawalan na tumakbo. Kailangan lang talaga aware ka na yung pagtakbo ng marathon contradicts dun sa gusto mong paglaki. Yun lang yun. It is still your decision to make. Hehehe! :P
sorry po matigas ulo ko. hehe
I know naman na Sprinters are more mascular while marathoners are the thin ones.
I'll just mix everything and if I'm not happy with the result I think that's the time I should stop it for a while
BTW, mas maganda ba talaga na mas marami rest days kaysa sa araw araw nagbubuhat? kasi parang mas nakikita ko ung gainzzz ko e
or it just because of my food intake na rin na mas dinagdagan ko?
sir yatez, mukhang additional din ung food intake ko .
sir vinch, I always push myself beyond hanggat kaya haha. heavy always , no spot. kapag masyado mabigat at msyadong mali na ung form bawas agad.
Experiment again hehe. mukhang mag heavy pa ako lagi then pahinga hehe.
SALAMAT ULIT
Back to iron game na ulit mamaya
Duration : 75mins
Incline DB Press - 25's x20, 35's x16, 50's x7, 50's x7
Flat BB Press - 60x16, 100x12, 140x7, 140x7
Decline BB Press - 60x15, 100x11, 140x8, 140x7
Close-Grip BP (decline) - 50x15, 70x12, 90x6
DB Pullover - 40x10, 50x8, 50x8
Arnold Press - 20's x 12, 25's x10, 25's x10
Rear Delt Raise - 5's x15, 5's x15, 10's x12
Side lateral - 10's x 12, 15's x 8
Wide Grip BB Shrugs - 70x15, 90x10, 90x10
--medyo badtrip nung hindi ko mabuhat ung 60's sa DB Press. But overall ok naman ang workout
I'm planning to take creatine, ano kaya magandang brand? :huh
meron bang Dymatize na micronized at magkano? TIA
btw ano ung BFTB? hahaha