You can apply that to any lower body lift. For upper body lifts, increase the weight by 2.5 to 5 lbs every week
Another approach to progressive overload would be to increase the reps by 1 or 2 every week. Of course, you can't go on forever just adding reps. To not make things complicated, once you hit 10 or 12 reps, increase the weight
Exception would be the calves. Calves are better trained in the high rep range, 15 to 20 reps
You can apply that to any lower body lift. For upper body lifts, increase the weight by 2.5 to 5 lbs every week
Another approach to progressive overload would be to increase the reps by 1 or 2 every week. Of course, you can't go on forever just adding reps. To not make things complicated, once you hit 10 or 12 reps, increase the weight
Exception would be the calves. Calves are better trained in the high rep range, 15 to 20 reps
Doubtful ako sa execution ng squats mo especially the depth. Mas ok kung magpost ka ng vid. I'm not particular with variety when it comes to leg training as long as you're getting the right intensity needed to target the muscles.
Ayos paps! ts a builder im telling ya! pero mind mo ung sinabi ni boss @badass_vinch need to check em execution, form & etc. errbody can squat heavy ass weigth but may not benifit from it with regards to hypertrophy because of the mentioned issues pota oo nga 220 LBS!!!!!! kaya ka pala nag taka @badass_vinch tapos ngayon lang si bro nakapag squats. post mo vid mo para macheck kung may dapat ayusin
Doubtful ako sa execution ng squats mo especially the depth. Mas ok kung magpost ka ng vid. I'm not particular with variety when it comes to leg training as long as you're getting the right intensity needed to target the muscles.
Ill be mindful with the right form and depth of my squats sir @badass_vinch. Thanks , yes pag nagkaroon ng chance gusto ko mavideo mga workouts ko para mas solid advice ang makuha ko.
Ayos paps! ts a builder im telling ya! pero mind mo ung sinabi ni boss @badass_vinch need to check em execution, form & etc. errbody can squat heavy ass weigth but may not benifit from it with regards to hypertrophy because of the mentioned issues
Copy that! Sir @Ghee ayoko din naman magwaste ng time doing a workout na mali ang tinatamaan or mali ang execution, rather have em' on lighter weights kesa heavy nga di naman tinamaan. Thanks bro!
Squats 12/10/8/6 REPS : 40/60/80/100 KGS :yahoo: @Ghee inadd ko na bro!
:jd: 100KGs agad sir? anyway ang lakas sir at 130lbs keep it up! :sport:
Thank you sir @SmallWIJI, maybe because of long time leg pressing at higher loads, pero sabi nga ni Sir V, I might need to check on the depth and form.
Squats 12/10/8/6 REPS : 40/60/80/100 KGS :yahoo: @Ghee inadd ko na bro!
:jd: 100KGs agad sir? anyway ang lakas sir at 130lbs keep it up! :sport:
Thank you sir @SmallWIJI, maybe because of long time leg pressing at higher loads, pero sabi nga ni Sir V, I might need to check on the depth and form.
KGs daw sir V.. talo mo pa ko paps.. sa bagay si @Squat malakas din mag squat kaya ung quads ang laki din
Squats 12/10/8/6 REPS : 40/60/80/100 KGS :yahoo: @Ghee inadd ko na bro!
:jd: 100KGs agad sir? anyway ang lakas sir at 130lbs keep it up! :sport:
Thank you sir @SmallWIJI, maybe because of long time leg pressing at higher loads, pero sabi nga ni Sir V, I might need to check on the depth and form.
But srs sir ang lakas po para sa newbie squat. before ako mag start mag Squat ang legpress stat ko is 300lbs at squat nun is 80lbs lang po. based sa stat mo sa legpress sir is 12/10/8/6 REPS : 150/190/230/300 LBS but your is squat is strong as Fuark 100KG. Ass to grass or half rep? baka typo lang po baka LBS lang sir? if ok lang po care to share your lower body progress?
But srs sir ang lakas po para sa newbie squat. before ako mag start mag Squat ang legpress stat ko is 300lbs at squat nun is 80lbs lang po. based sa stat mo sa legpress sir is 12/10/8/6 REPS : 150/190/230/300 LBS but your is squat is strong as Fuark 100KG. Ass to grass or half rep? baka typo lang po baka LBS lang sir? if ok lang po care to share your lower body progress?
bro @Aestecniques... ako din naiintriga sa poundage mo sa squat
video lang talaga ang solusyon dito, pero kung yan talaga yun at hindi typo e
props sayu bro :^^
baka typo lang po baka LBS lang sir? if ok lang po care to share your lower body progress?
Ang alam ko more on KGS talaga ung ginagamit ni @Aestecniques. nagtanong din nga ako dati eh, akala ko sa chest yata un eh nagkamali lang na instead of LBS eh KGS nalagay.
But srs sir ang lakas po para sa newbie squat. before ako mag start mag Squat ang legpress stat ko is 300lbs at squat nun is 80lbs lang po. based sa stat mo sa legpress sir is 12/10/8/6 REPS : 150/190/230/300 LBS but your is squat is strong as Fuark 100KG.
Pota naiinggit tuloy ako, ndi pa ako makaabot sa 200lbs, haha(weak).
Not trying to be a hater here, but a strong Leg Press does not always mean a strong Squat
I can Leg Press 500 lbs (effective weight is 500 lbs x 0.707 = 353.5 lbs) but I can't even lift 200 lbs in the Squat. I don't squat anymore due to butt wink. I don't have a knowledgeable training partner so I don't risk it
Also, I think there is a correlation between your Squat strength and Deadlift strength assuming you are training them both. If I remember right, your deadlift is still just at ~135 lbs
As badass_vinch said, it's better if you will post a video of your squat
It took me around 3 1/2 years of lifting before I broke the 200 lbs+ barrier at a body weight of 130 lbs (below parallel depth). And I really did squat a LOT during that time period. Well, technically speaking, I also had a lot of mobility issues that I needed to address first before I started piling up the weights.
Big props for doing a 200+ lbs squat on your very first attempt.
Dami pala sa naintriga sa controversial 100KG squat poundage ni TS, hehe! Pero honestly speaking, kahit ako naintriga din, not being a troll or hater , but parang ang layo nang agwat nang DL and Squat mo. Also, kaya siguro marami nag taka ( kasama na ko ) sa 100KG squat mo bro eh kase it took us a lot of years ( 2- 3 years ) before naka 200lbs squat. Ako nga nuon at 140lbs weight, 1 rep max ko ang 200 lbs. LOL!
Also, I think there is a correlation between your Squat strength and Deadlift strength assuming you are training them both.
I remember sinabi sakin to ni @badass_vinch nung injured ako sa lower back na hinto muna sa DL, as long as you're doing squat, makakahabol at makakahabol ang DL mo.
Mas concern ko actually is the form, depth and execution. Poundage is not really an issue because I've seen a lot of guys who are good in squats kahit bago pa lang. Shempre if it's your first time to squat it's better to learn it the proper way para magbenefit ka exercise. Mahirap kasi magadjust sa form once nasanay na katawan mo sa ganung execution. Same thing with Bench press, Once nasanay ka sa mega flared out elbows at dun ka na nagprogress, ang hirap magtransition sa slightly tucked elbows.Agree with @nrg500, my best squat is 330lbs x 4 versus my heaviest legpress at 700lbs x 10. Almost half and difference. I can probably do multiple sets with my heaviest legpress and still sprint, but with squats once you get within the max range, you'll be so drained at nakakatamad na kahit tumambay sa gym, gugustuhin mo ng umuwi hahaha
Wow..mga paps apologies for the confusion and the intrigue I cause...but lets not panic its for aesthetique! Haha...first..clarify ko is yung squats na ginawa ko is sa assisted squat machine and sa naalala ko Kgs ang plates duon. Anyway..apologies ulit mga idol ..I will be more clearer on my post next time. Try ko sa barbell squats para malaman ko ang lakas ko duon. Thank you din sa pagcheck ng journal ko guys...appreciated ko lahat especially alam ko na makakahelp sakin magimprove mga comments niyo. Pero dahil magisa talaga ako maggym Ill be doing it more talaga sa assisted squats machine pero ichecheck ko ang form at depth to mimic the original squats. All love PBB..its my birthday tomorrow..and Im effin pumped Fuaaaaaaaark!
Probably the leanest I can be for the year 2015. Its time to fuark some muscle gains and forget a bit about having abs. Planning to increase my food intake to 2200-2500 cals a day and do progressive loading in the gym. I hope to do better this year.
Deadlift - Warm up sets; 12/10/4/1 Reps : 40/40/60/70 KGS Working sets; 4/4/4 Reps : 80/80/80 KGS (Really aiming to do the proper form and maintaining the neutral spine) Wide Lat Pull Down - Warm up sets; 12/10/4/1 Reps : 35/35/50/60 KGS Working sets; 6/6/4 Reps : 70/70/75 KGS
V-Bar Pull Down - 4/5/6 Reps : 70/70/70 KGS One Arm Dumbbell Row - 6/6/4 Reps : 30/30/40 KGS (40 KGS still too heavy, form is not maintained)
Comments
Warm Up: Stretching, 10 Pull ups, 20 Push ups (close arms)
Back(Thickness) and Biceps Day (+ Abs and HIIT)
Deadlift 12/10/8/6 REPS : 40/45/60/70 KGS Arghh (Finally able to load up)
Seated Cable Row 12/10/8/6 REPS : 40/50/60/80 KGS
Machine Lats Extension 12/10/8/6 REPS : 55/65/75/95 LBS
One Arm Rows 12/10/8/6 REPS : 40/45/50/60 LBS (per dumbbell)
(Due to forearm injury from curling opted to lower weights)
Dumbbell Hammer Curls 12/10/8/6 REPS : 8/9/10/12 KGS (per dumbbell)
Dumbbell Concentration Curls 12/10/8/6 REPS : 8/9/10/12 KGS KGS (per dumbbell)
Cable Bicep Curls 12/10/8/6 REPS : 70/80/90/110 KGS
+ 10 Abs Exercises
Thanks to Sir @nrg500 for advising me to progress my loading for Deadlifts:^^
You can apply that to any lower body lift. For upper body lifts, increase the weight by 2.5 to 5 lbs every week
Another approach to progressive overload would be to increase the reps by 1 or 2 every week. Of course, you can't go on forever just adding reps. To not make things complicated, once you hit 10 or 12 reps, increase the weight
Exception would be the calves. Calves are better trained in the high rep range, 15 to 20 reps
Noted bro. Thanks again!
Warm Up: Stretching, 10 Pull ups, 20 Push ups (close arms)
Shoulder and Legs Day (+ Abs)
Machine Military Press 6/8/10/12 REPS : 70/50/40/30 KGS (Drop-set, Shock)
Cable Upright Row 12/10/10/6 REPS : 80/90/100/130 LBS
Front Lateral Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
Rear Deltoid Raises 12/10/8/6 REPS : 8/9/10/15 KGS (per dumbbell)
Squats 12/10/8/6 REPS : 40/60/80/100 KGS :yahoo: @Ghee inadd ko na bro!
Calf Raises 12/10/8/6 REPS : 40/60/80/100 KGS
Hip Abductor Machine 12/10/8/6 REPS : 55/65/75/95 LBS
Leg Curls 8/8/6/6 REPS : 40/40/50/50 KGS
+ 6 Abs Exercises
Sir @badass_vinch may I get your opinion regarding the changes I made on my leg workout routine? Thanks in advance!
Ill be mindful with the right form and depth of my squats sir @badass_vinch. Thanks , yes pag nagkaroon ng chance gusto ko mavideo mga workouts ko para mas solid advice ang makuha ko. Copy that! Sir @Ghee ayoko din naman magwaste ng time doing a workout na mali ang tinatamaan or mali ang execution, rather have em' on lighter weights kesa heavy nga di naman tinamaan. Thanks bro!
:jd: 100KGs agad sir? anyway ang lakas sir at 130lbs keep it up! :sport:
Thank you sir @SmallWIJI, maybe because of long time leg pressing at higher loads, pero sabi nga ni Sir V, I might need to check on the depth and form.
KGs daw sir V.. talo mo pa ko paps.. sa bagay si @Squat malakas din mag squat kaya ung quads ang laki din
But srs sir ang lakas po para sa newbie squat. before ako mag start mag Squat ang legpress stat ko is 300lbs at squat nun is 80lbs lang po. based sa stat mo sa legpress sir is 12/10/8/6 REPS : 150/190/230/300 LBS but your is squat is strong as Fuark 100KG. Ass to grass or half rep? baka typo lang po baka LBS lang sir? if ok lang po care to share your lower body progress?
bro @Aestecniques... ako din naiintriga sa poundage mo sa squat
video lang talaga ang solusyon dito, pero kung yan talaga yun at hindi typo e
props sayu bro :^^
Ang alam ko more on KGS talaga ung ginagamit ni @Aestecniques. nagtanong din nga ako dati eh, akala ko sa chest yata un eh nagkamali lang na instead of LBS eh KGS nalagay.
Pota naiinggit tuloy ako, ndi pa ako makaabot sa 200lbs, haha(weak).
I can Leg Press 500 lbs (effective weight is 500 lbs x 0.707 = 353.5 lbs) but I can't even lift 200 lbs in the Squat. I don't squat anymore due to butt wink. I don't have a knowledgeable training partner so I don't risk it
Also, I think there is a correlation between your Squat strength and Deadlift strength assuming you are training them both. If I remember right, your deadlift is still just at ~135 lbs
As badass_vinch said, it's better if you will post a video of your squat
Big props for doing a 200+ lbs squat on your very first attempt.
I remember sinabi sakin to ni @badass_vinch nung injured ako sa lower back na hinto muna sa DL, as long as you're doing squat, makakahabol at makakahabol ang DL mo.
Probably the leanest I can be for the year 2015. Its time to fuark some muscle gains and forget a bit about having abs. Planning to increase my food intake to 2200-2500 cals a day and do progressive loading in the gym. I hope to do better this year.
(First Customer for the new gym hahaha)
Warm Up: Stretching, 10 Pull-Ups, Cable Crossover Failure : 30 LBS (per cable)
Chest (Definition) and Back (Wideness) Day (+ Abs)
High Cable Crossover 12/10/8/6 REPS : 40/50/60/70 LBS (per cable)
Low Cable Crossover/Raises 12/12/8/8 REPS : 30/30/40/40 LBS (per cable)
Flat Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Inclined Bench Flyes 12/10/8/6 REPS : 25/30/35/40 LBS (per dumbbell)
Straight Arm Pullover 12/10/8/6 REPS : 40/45/50/60 LBS
Wide Lat Pull Down 10/10/8/8 REPS : 40/40/50/50 KGS
V-bar Pull Down 8/8/6/6 REPS : 40/40/50/50 KGS
Standing Lat Pushdown 12/10/8/6 REPS : 40/50/60/70 LBS
+ 7 Abs ExercisesMay 31, 2015; 9:00-9:30 (Body Weight Workout) / 6:30-8:00 (Running)
Standard Push-Up - Failure
Decline Push-Up - Failure
Incline Push-Up - Failure
7 Abs Workout
1 hr - LISS
30 mins - HIIT
Constructing new work out routine...
Chest and Cardio Day
Machine Incline Chest Press - Warm ups; 6/6/4 Reps : 120/120/125 KGS
Machine Chest Press - 6/6/4 Reps : 120/120/125 KGS
Machine Dips - 6/6/4 Reps : 120/120/125 KGS
Dumbbell Incline Press - 6/6/6 Reps : 40/40/40 LBS (per dumbbell) ** I might change this to Cable Crossover
HIIT - 20 mins
Day Calorie Intake - 2200 Calories
Constructing new work out routine...
Back and Cardio Day
Deadlift -
Warm up sets; 12/10/4/1 Reps : 40/40/60/70 KGS
Working sets; 4/4/4 Reps : 80/80/80 KGS
(Really aiming to do the proper form and maintaining the neutral spine)
Wide Lat Pull Down -
Warm up sets; 12/10/4/1 Reps : 35/35/50/60 KGS
Working sets; 6/6/4 Reps : 70/70/75 KGS
V-Bar Pull Down - 4/5/6 Reps : 70/70/70 KGS
One Arm Dumbbell Row - 6/6/4 Reps : 30/30/40 KGS (40 KGS still too heavy, form is not maintained)
HIIT - 20 mins
Day Calorie Intake - 2270 Calories
Constructing new work out routine...
Shoulder and Abs Day
Machine Military Press -
Warm up sets; 12/10/4/1 Reps : 30/30/50/60 KGS
Working sets; 6/6/4 Reps : 70/70/75 KGS
(Last rep is a bad rep)
Side Lateral Raises - 6/6/8 Reps : 10/10/10 KGS (Good Form..aim to increase load next week)
Rear Deltoid Raises - 8/8/8 Reps : 10/10/10 KGS (Good Form..aim to increase load next week)
Front Lateral Raises - 8/8/6 Reps : 10/10/12 KGS (Good Form..aim to increase load next week)
[font=Titillium Web, Tahoma, Verdana, Arial, sans-serif]3x Abs Circuit (Sides and Obliques) - Weighted Russian Twist + Captain's Chair Oblique Raises + Pulsating Side Planks[/font]
Day Calorie Intake - 2240 Calories
Constructing new work out routine...
Leg Day
Assisted Machine Squats -
Warm up sets; 12/10/4/1 Reps : 50/50/70/90 KGS
Working sets; 6/6/6 Reps : 100/110/120 KGS
(For load increase next week, good form)
Leg Press - 6/6/6 Reps : 110/120/130 KGS (Good Form..aim to increase load next week)
RDL - 8/4/6 Reps : 30/50/60 KGS (Good Form..aim to increase load next week)
Calves Raises(Leg Press) - 12/12/12/12/12/12 Reps : All 130 KGS (Good Form..aim to increase load next week)
Incline Dumbbell Press - 8/10/10 Reps : 35/35/40 LBS per dumbell (Sarcoplasmic Set)
Day Calorie Intake - 1800 Calories
Party with friends - 1500-2000 Calories (overestimate)
KGS yan sir?
Constructing new work out routine...
Arms + Abs Day
Alternate Dumbbell Curls -
Warm up sets; 12/10/4/1 Reps : 15/15/20/25 LBS (per dumbbell)
Working sets; 6/6/6 Reps : 30/35/40 LBS (per dumbbell)
(Target next week to start the set with 40 LBS)
Hammer Curls - 6/6/6 Reps : 40/40/40 LBS (per dumbbell) (Bad Form..decrease load next week to 35 LBS)
Triceps Push Down -
Warm up sets; 12/10/4/1 Reps : 60/60/80/110 LBS
Working sets; 6/6/6 Reps : 125/125/125 LBS (Good Form..aim to increase load next week)
Seated Tricep Press - 6/6/6 Reps : 70/70/70 LBS (dumbbell)
Sarcoplasmic Sets
Side Lateral Raises - 10/10/10 Reps : 20/20/20 LBS per dumbell
Rear Delts Raises - 10/10/10 Reps : 20/20/20 LBS per dumbell
3x Abs Circuit - Cable Crunch (100 lbs) * 12 - Captain's Chair Leg Raises (Failure) - Air Bike (Failure)
Day Calorie Intake - 2400 Calories
Chest and Abs Day
Machine Incline Chest Press -
Warm up sets ; 12/10/4/1 : 60/60/80/110 KGS
Working sets ; 6/6/6 Reps : 125/125/130 KGS
Machine Chest Press - 6/6/6 Reps : 125/125/130 KGS
Machine Dips - 6/6/6 Reps : 125/125/130 KGS
Dumbbell Incline Press - 6/6/6 Reps : 40/40/40 LBS (per dumbbell) (need to work out on this)
3x Abs Circuit - Cable Crunch (130 LBS x 12) - Captain's Chair Leg Raises (Failure) - Air Bike (Failure)
Day Calorie Intake - 2030 Calories (need to eat more!!!)