Student
edgareganc
Posts: 24
Hi Guys! I'll try to keep it as short as possible.
2010-2012 Nag-lalaro sa 45kgs-50kgs yung weight ko at that time, bukod sa pagiging hard-gainer madalas pa noon ang gimick, dota at pag-aaral so kadalasan puyat at kulang sa kain
2012-2013 Nag-start na akong mag-excercise at kumain nang ayos upto minimal na rin ang pag-iinom ranging from 50-55 kgs ako at that time. Napagtripan ko lang buhatin yung dumbell sa bahay then eventually nag-start na ako mag-basa basa at manuod via yt videos. all through out homework out lang ginagawa ko til Nov 2013 First time ko mag-gym. Natutunan ko na there is no spot reduction, mag bilang ng calories naintindihan kung ano ang Carbs, Protein and Fat. Naging anti-depressant ko rin to' since nag-break kami ni girlfriend.
2014-Present pa sundot-sundot lang ang pag-gym ko whenever may time, ang hirap kasi pag Engineering student. wala pera, wala tulog, wala time.
Kakatapos ko lang ng monthly membership ko today so rest muna ako for 1-2 weeks then mag-hahanap ako ng gym na every 2 weeks lang para 2 weeks on 1 week off ang magiging routine ko. Sa sobrang dami ko nang napanuod nabasa at narinig nalito na ako kung alin ang tama at mali so mag-hard reset ako and start with the basics Sana po matulungan niyo ako ma-reach ang goal ko, Nag-hahanap rin nga pala ako ng "yoda" ko.
Pasensya na po kung maraming pictures, sabi ko nga po yun ang nagiging motivation ko.2010-2012
2014-Present
Eto po yung mga tanong ko. Sana wag po kayo magalit kung sobrang makulit ako.
1. Ilan % na po kaya ang BF ko sa ngayon?
2. Lagging po ang chest and biceps ko any tips para makahabol sila?
3. Okay lang po ba uminom ng extra-joss as my pre workout drink?
2010-2012 Nag-lalaro sa 45kgs-50kgs yung weight ko at that time, bukod sa pagiging hard-gainer madalas pa noon ang gimick, dota at pag-aaral so kadalasan puyat at kulang sa kain
2012-2013 Nag-start na akong mag-excercise at kumain nang ayos upto minimal na rin ang pag-iinom ranging from 50-55 kgs ako at that time. Napagtripan ko lang buhatin yung dumbell sa bahay then eventually nag-start na ako mag-basa basa at manuod via yt videos. all through out homework out lang ginagawa ko til Nov 2013 First time ko mag-gym. Natutunan ko na there is no spot reduction, mag bilang ng calories naintindihan kung ano ang Carbs, Protein and Fat. Naging anti-depressant ko rin to' since nag-break kami ni girlfriend.
2014-Present pa sundot-sundot lang ang pag-gym ko whenever may time, ang hirap kasi pag Engineering student. wala pera, wala tulog, wala time.
Kakatapos ko lang ng monthly membership ko today so rest muna ako for 1-2 weeks then mag-hahanap ako ng gym na every 2 weeks lang para 2 weeks on 1 week off ang magiging routine ko. Sa sobrang dami ko nang napanuod nabasa at narinig nalito na ako kung alin ang tama at mali so mag-hard reset ako and start with the basics Sana po matulungan niyo ako ma-reach ang goal ko, Nag-hahanap rin nga pala ako ng "yoda" ko.
Pasensya na po kung maraming pictures, sabi ko nga po yun ang nagiging motivation ko.2010-2012
2014-Present
Eto po yung mga tanong ko. Sana wag po kayo magalit kung sobrang makulit ako.1. Ilan % na po kaya ang BF ko sa ngayon?
2. Lagging po ang chest and biceps ko any tips para makahabol sila?
3. Okay lang po ba uminom ng extra-joss as my pre workout drink?
Comments
current pictures mo yan? props! oks na oks. kaingit ung BF% nyo.
1. 15-20%
2. Compound exercises. BEnch press for chest and tri and shoul. Rows and face pulls. go heavy puputok yan paps.
3. Pwede! favorite ni sir @badass_vinch
2. Lagging po ang chest and biceps ko any tips para makahabol sila?syempre dun ka na sa basics - [size=medium]benchpress,rows,pull ups tas heavy weights[/size]
3. Okay lang po ba uminom ng extra-joss as my pre workout drink? [size=medium]pwede ngang KAPE eh, cobra,sting,xtra joss,dasal kahit ano pa basta alam mong maboboost ka minsan MIND over MATTER lang din yan :^^[/size]
1. Kapag po ba nag-papahinga after finishing a routine (1week in length) katulad po ng ginagawa ko ngayon dapat po ba totally rest or may light excercises pa rin? Naisip ko po kasi mag-bodyweight and endurance excercises habang nag-hihintay. In addition ang diet ko pa ba dapat ay caloric deficit or caloric surplus sa panahong ito?
2. Paano mo po ba masasabing effective or maganda ang work out mo? Nabasa ko po kasi na hindi na measure yun sa "pump" or yung mga mararamdaman mo sa umaga.
Why with the week off?
Sana din maging consistent ka para maabot mo yung goal mo...
It depends on what's your purpose why'd you took the week off. Let us say you came from a 10+ continuous week of brutal WOs under bulking phase, you may take the week off with no WO at all at any day to recover from that. (Taking into consideration the CNS recovery.) In order to recover, you need to eat—calorie surplus.
Another scenario, where this situation may call, is when your body turn against you and you're starting to get sick. Depends on the illness; if it's viral; and your ability to recover, it may take you from few to several days. (*Depends on how much you eat of course, and your will to recover.)
But wisely, it should be the latter. Over the course of the year, 52 weeks, 3-4 straight-weeks of that duration for someone who train are usually spent with no WOs at all. Usually a time being for recuperation from an illness.
It would be wise to start finding your program right now, so you could start practicing the form and finding your RM (repetition or rep maximum) for those given exercises on your chosen program. Then the weights to be lifted on the succeeding weeks would be based on that week spent.
Again, you're asking for the workout alone, not the program as a whole. [size=x-small](Ibang usapan kapag 'program' yung tinukoy mo.)[/size] The word 'effective' is subjective. May mga tao kasi nagbubuhat para mawala lang yung stress. So kapag natapos silang magbuhat tapos nawala na yung stress nila, ayun, "effective" yun para sa kanila. Meron din naman yung tipong gusto lang magpa-pawis. IMO, if I feel satisfied with performance na ginawa ko sa training day na 'yun, well then effective yung WO!
Pero kung gusto mong basehan ang isang WO lang kung effective ba 'yun para maabot mo yung goal mo, HINDI. Hindi mo naman masasabing matibay yung bahay kung ang basehan mo lang sa matibay eh yung isang hollow block, paano yung ibang materyales? Matibay din ba?
THIS ↑
here 's my take on this. , Naisip ko lang sya ngayon, hehe!
IMHO , maraming factors para maging successful ang "work out" .
1. Kumusta tulog ko bago mag work out ( puyat ba or hindi )
2 .How do I feel before working out. ( gutom, nang hihina, stress, etc )
how do I know if "successful ang work out" ko
1. I was able to lift the given amount of weight na dapat mabuhat ko on that day.
2 . I was able to hit a PR on any given Lifts.
3. I didn't get injured :P
but honestly, Nutrition , Program and specific exercise yung tinitingnan ko kung effective sya or not, hindi yung work out ko in a day
1. how do I look after running the program?
2. how's my strength after running this program ?
and lastly
3. about the said exercise (accessory or main ), did it helped me on my goal ?
@Core Sir week off kasi very tight schedule, and akala ko mandatory yung rest period every tapos ng program to maximize gainzzzz and fitting sana yun sa mga hell weeks sa school. Upon reading yung reply niyo dami ko po natutunan like the difference between workout and program hehehe especially yung effectiveness at a day before working out nakaprepare na yung mind ko on the program and form.
@rtravino29 Thank you sir, so far "effective" naman yung program ko ngayon since nag-gain ako at naging basis ko po yung shnare niyo.Note to self.
Hindi ko pa nameasure ulit yung current weight ko but based upon my shirts at mirror lumaki yung lats and back ko at lumapad naman yung chest ko. I've been eating 2 boiled eggs and milk as my postwork out meal. Continuous pa rin yung paggamit ko ng extra joss as my pre work out drink though minsan feeling ko nilalagnat ako sa loob siguro dahil malamig lang ang panahon at basa ang likod ko but eventually nawawala naman. Sana mamaintain ko yung gainzz ko P.S. Currently having left shoulder pain.