Newbie at the age of 27
cloudstrife
Posts: 4
good day po sa lahat... i am 27 years old, 5'6 and 68kg.. ask ko lang sana its too late for me to start mag buhat... my work gives me a limited time for going to the gym. Nurse po ako with 5 days work 12hrs a day so gabi n talaga pag out ko sa work... my rest day is 2 days in a week (tues and weds) ito lang naisip ko time for workout. okey lang po ba yun? may masusunod po ba ko program? also base po sa pic for body percentage for men nasa around 25% to 30% body fat po ako.... hope you guys can help me up...
Comments
Karamihan ng irerecommend sayo since beginner ka ata ay ang different variations of 5x5 strength training to build up your numbers, though wala akong experience dito dahil hypertrophy training agad ako nag simula.
Gawa ka ng journal mo and state your current stats and goals para mas matulungan ka ng mga master dito.
Download mo
Starting Strength: Basic Barbell Training 2nd Edition ni Mark Rippetoe sa torrentz e-book format/pdf.
marami pang tomes jan tungkol sa pagbubuhat.
or google mo Stronglifts 5x5 or 5x5 strength training in general.
Basa basa lang man! It's never too late! neevuuuhhhrrrrr! Kahapon nga may nakita ako sa gym ko na 50+ yrs old na lolo na siguro yun nag rarack pulls. Panalo.
All of this is of course opinion ko lang! Hihi. All depends on your goals sabi nga ni Yatez merong training for hypertrophy and training for strength at may hybrid approach!
Good luck braaah! We're all gonna make it!
cheers
wow a quick response from a master thank you po
----
Dafuq to si yatez eh hahaha.
state clearly your goals kung gusto mo mag PL or BB or combination of both.
Basic Routine, Walang kasamang abdominal work out ito, Kung gusto mo din I work out abs mo adjust mo na lang yung days of work out (Depende yan sa katawan mo kung payat ka at wala ka pa mass mag bulking ka muna tiyaka muna I work out abs mo kapag may laman ka na depende yan sa goal mo.), And yung rest day nilagay ko cardio personal preference ko lang yun para sa kin rest day ko cardio 20 min to 1 hour maximum for strengtening depende sa mood.
Ikaw na bahala mag cutomized ng work out schedule and routines mo base on your work shift/schedule
Day 1:
Chest
Triceps
Day 2: Rest Day
Cardio 20 to 1 hour
Day 3
Back
Biceps
Day 4
Shoulders
Legs
Day 5: Rest Day/ Cardio
Work Out Pictures and Guide, Check you tube and google for further techniques. Use
all the resources you have.
http://www.myfit.ca/fitnessprograms/viewprogram.asp?title=Basic+Weightlifting&programid=2067
Good Luck.