What is the most effective bodybuilding/str program for you? Why?
Lazar
Posts: 565
What is the most effective bodybuilding/str program for you? Why?
(Based on your experience, of course)
(Based on your experience, of course)
Comments
SL5x5 > di ako nakatagal, after 3 weeks ata nag change ako nang program
5 Day Muscle Mass Split ([size=small]from jefit apps[/size] ) - worked well for me, though nag mukha akong justin beiber dito ( the fact that I don't know anything about nutrition )
THE SMART MAN'S 12-WEEK PROGRAM ( by [size=small]jim stoppani[/size] ) - with proper nutrition, I must say, It really worked for me. Also ang kinaganda nang routine na ito eh after 2 - 3 weeks, mag babago split nang work out days mo, as well as iikutan mo lahat nang equipment, which is beneficial for newbie to be familiarize with diff, exercise / gym equipment.
SHORTCUT TO SIZE ( [size=small]jim stoppani[/size] ) - Didin't work out for me, the fact that some of the exercise equiptment eh wala samin.
currently doing this Routine
PHAT ( [size=small]Layne Norton[/size] ) - Modified since may mga equiptments na wala samin . Been in this routine for a month now, and I must say, It's really working out for me. I've hit some PR's on this routine as well as I feel great after workout ( not burned though ). One thing that I can criticize about this routine is since 5 x week sya, Di ko alam kung san ko ilalagay ang cardio. ( since mostly tumatagal ako nang 1.5 - 2 hrs sa work out, I don't have the luxury na mag tagal pa nang another 30 minutes sa gym dahil sa cardio, not that I'm complaining,. Time Management lang, Maayos ko rin to.).
Check ko nga tong THE SMART MAN'S 12-WEEK PROGRAM.
Thanks brah
ok sana yung S2S , tinamad lang ako sa cycle ( rep range ) nia, hehe!
kinaganda kase sa PHAT, may specific day for power and hypertrophy.
Uu brah, ( whole body workout ata yan sa simula ) sa simula lang ganyan yan, after 2 - 3 weeks, pabago bago sya..
hahah! ganyan di ako eh, kating kati ako mag work out,
ok yang PHAT, pramis! basahin mo yung nasa simplyshredded ata na website un, na i feature yang PHAT eh.may explanation dun si Layne Norton.
Lahat yan effective at may results. It's up to the person na lang kung pano niya gagawin ito, INTENSITY and CONSISTENCY wise. Just follow the rules of progressive overload and you are GOLD.
Anything goes, as long as I stretch and contract the body part I want to train, train to failure(volume), sometimes low rep-heavy set, and add another plate or rep the next time I train that body part.
No flashy names, no computations, no complications.
Simple and basic.
Muscle Gain Truth by Sean Nalewanyj - More like Max-OT programming. 12-16 weeks.
StrongLifts 5x5 - No further explanation needed. Completed the 12 weeks.
Muscle Gaining Secrets by Jason Ferruggia - Had some good gains with this program. One of the best program I ever did. I think I did this for 16 weeks or so.
New Rules of Lifting - Tough program. Didn't enjoy because it was very tough and the exercise selection was very weird. Did this for 4 weeks.
Scrawny to Brawny - I did this for 1 year. 52 weeks, 12 phases of well periodized programming. This is where I got most of my gains because of the well matched training and nutrition programming.
Currently, I'm doing the latest training program provided from Jason Ferruggia's Renegade Strength Club (RSC).
Ill try this for 2 more months and will switch to another program.
Meron na ba nakapag try ng ICF?
Salamt sa mga nagshare, basa mode na.@rtravino29 ano kaya mas magandang gawin ko after ICF ko. Yung PHAT ba or yung 12 week bb pla?
pwede kong sabihin na PHAT or 12 week bb, pero depende sayo yan bro eh, kung di ka rin mag eenjoy sa gagawin mo, after 2 - 3 weeks malamang magpapalit ka na naman ng program niyan.
Any program is suitable as long as
1) proper form
2) heavy weights
3) 14-16 sets in total
4) target all the heads of that particular muscle group