Sir V may tip or guide ka po ba pano mas mapalakas ung squats? Parang ang hina ko kasi mag squat e..
in general sa big three po ba (bench, DL, squat) should i go Heavy weight/low reps (4--6) or Med Weights/high reps (10-12) nalilito kasi ako kung ano mas beneficial sa beginner na gaya ko
Thanks in advance po
Do them often. in that case twice a week. kaso mahirap pagsabaysabayin yan kasi hindi ka makakarecover. focus ka muna sa squats. kasi strong squat=strong DL
high reps is better IMO for beginners since mas may stimulation yun sa muscles. You need those muscles ready for strength gains. Going "heavy" as in heavy na pilit na pilit ka maka 5 reps is "rushing" things. That puts more stress on the joints than the muscles. May tamang time for those heavy reps. Tsaka, wag ka magalala kasi madali lang lumakas pag baguhan kasi puro forward ang andar mo. Unlike sa mga seasoned lifters na sagad or malapit na sa natural genetic limit.
Sir V may tip or guide ka po ba pano mas mapalakas ung squats? Parang ang hina ko kasi mag squat e..
in general sa big three po ba (bench, DL, squat) should i go Heavy weight/low reps (4--6) or Med Weights/high reps (10-12) nalilito kasi ako kung ano mas beneficial sa beginner na gaya ko
Thanks in advance po
Do them often. in that case twice a week. kaso mahirap pagsabaysabayin yan kasi hindi ka makakarecover. focus ka muna sa squats. kasi strong squat=strong DL
high reps is better IMO for beginners since mas may stimulation yun sa muscles. You need those muscles ready for strength gains. Going "heavy" as in heavy na pilit na pilit ka maka 5 reps is "rushing" things. That puts more stress on the joints than the muscles. May tamang time for those heavy reps. Tsaka, wag ka magalala kasi madali lang lumakas pag baguhan kasi puro forward ang andar mo. Unlike sa mga seasoned lifters na sagad or malapit na sa natural genetic limit.
Copy that sir V mag progressive overload nalang ako w/ spotter. pag solo flight naman static weight lang...
tapos focus on 10-12 reps with challenging weights, yung enough lang para mapa grunt ng konti haha para proper form pa din every rep. Tama ba sir??
Sir V may tip or guide ka po ba pano mas mapalakas ung squats? Parang ang hina ko kasi mag squat e..
in general sa big three po ba (bench, DL, squat) should i go Heavy weight/low reps (4--6) or Med Weights/high reps (10-12) nalilito kasi ako kung ano mas beneficial sa beginner na gaya ko
Thanks in advance po
Do them often. in that case twice a week. kaso mahirap pagsabaysabayin yan kasi hindi ka makakarecover. focus ka muna sa squats. kasi strong squat=strong DL
high reps is better IMO for beginners since mas may stimulation yun sa muscles. You need those muscles ready for strength gains. Going "heavy" as in heavy na pilit na pilit ka maka 5 reps is "rushing" things. That puts more stress on the joints than the muscles. May tamang time for those heavy reps. Tsaka, wag ka magalala kasi madali lang lumakas pag baguhan kasi puro forward ang andar mo. Unlike sa mga seasoned lifters na sagad or malapit na sa natural genetic limit.
Copy that sir V mag progressive overload nalang ako w/ spotter. pag solo flight naman static weight lang...
tapos focus on 10-12 reps with challenging weights, yung enough lang para mapa grunt ng konti haha para proper form pa din every rep. Tama ba sir??
wala ka naman choice talaga kundi magdagdag ng weight. Tsaka prioritize mo yung legs kung gusto mo ng malakas na legs at bato batong legs. Malalaman mo na malakas legs mo pag madami ka kayang gawin sa lowerbody aside from DL and squat. Masyado na mainstream ang DL and squat. Kung happy ka naman sa size ng legs mo, think again. Kung malaki lang sya dahil makapal ang fat covering wala yun. mas ok na yung tamang laki basta solid muscle.
Based dyan sa side bar mo parang arms lang ang treatment mo sa legs kasi sinabay mo pa sa shoulder. Di ko magets yung mga bro split na ganyan sinusundutan lagi ng kung anong upperbody yung legday at more upper body na sundot sa ibang body part split.
Sir V may tip or guide ka po ba pano mas mapalakas ung squats? Parang ang hina ko kasi mag squat e..
in general sa big three po ba (bench, DL, squat) should i go Heavy weight/low reps (4--6) or Med Weights/high reps (10-12) nalilito kasi ako kung ano mas beneficial sa beginner na gaya ko
Thanks in advance po
Do them often. in that case twice a week. kaso mahirap pagsabaysabayin yan kasi hindi ka makakarecover. focus ka muna sa squats. kasi strong squat=strong DL
high reps is better IMO for beginners since mas may stimulation yun sa muscles. You need those muscles ready for strength gains. Going "heavy" as in heavy na pilit na pilit ka maka 5 reps is "rushing" things. That puts more stress on the joints than the muscles. May tamang time for those heavy reps. Tsaka, wag ka magalala kasi madali lang lumakas pag baguhan kasi puro forward ang andar mo. Unlike sa mga seasoned lifters na sagad or malapit na sa natural genetic limit.
Copy that sir V mag progressive overload nalang ako w/ spotter. pag solo flight naman static weight lang...
tapos focus on 10-12 reps with challenging weights, yung enough lang para mapa grunt ng konti haha para proper form pa din every rep. Tama ba sir??
wala ka naman choice talaga kundi magdagdag ng weight. Tsaka prioritize mo yung legs kung gusto mo ng malakas na legs at bato batong legs. Malalaman mo na malakas legs mo pag madami ka kayang gawin sa lowerbody aside from DL and squat. Masyado na mainstream ang DL and squat. Kung happy ka naman sa size ng legs mo, think again. Kung malaki lang sya dahil makapal ang fat covering wala yun. mas ok na yung tamang laki basta solid muscle.
Based dyan sa side bar mo parang arms lang ang treatment mo sa legs kasi sinabay mo pa sa shoulder. Di ko magets yung mga bro split na ganyan sinusundutan lagi ng kung anong upperbody yung legday at more upper body na sundot sa ibang body part split.
Copy Sir V hehe Shoulders ang treated ko as complementary work out sa Leg day... pero sundin ko payo mo sir V, pag Leg day; lower body lang lang tlaga para solid!! hehe san kaya pwde ipasok ung Shoulders sir V?
Lipat Gym !!!! Maic's Marikina... lumipat kasi kami office at mas accessible na ung Maic's e haha
Daming chx at artistang nagbubuhat dito at maganda din ung community haha hassle lang saobrang dami ng tao.
After a month siguro mag enroll ako ng Muay Thai.... lesgediton!!!!!!!!!!!!!!
Maic's Gym (daming tao as usual) Different program but same traget muscles, sinabayan ko kasi barkada ko sa program nya para lang din maiba naman ung sankin ng konti.
Chest/BI
Inclined BP - 115/115/105/105 - 12/11/11/10
Declined BP - 105 x 12 x 4sets
Seated Chest Press - 100 x 12 x 4sets
(lower weights more sets pero overall work/rep is the same; I usually do 4 Chest exercises with 12repsx3sets)
BI
Ez Curl (close) - 65/55/55/55 x 12/12/11/12
Hammer Curls - 20/db x 12 x 4sets
Concentration - 15/20/20/20 x 12 x 4 sets
(lower weights more sets, had the pump feeling after my WO)
Chest / Bi (more sets with less intensity , less 10lbs in general)
1 Flat BB Press - 125 /125 /115 /115 - 12/12/10/8 (di ko nai angat ung pang 9 ginulong ko na lang sa tyan ko haha mjo nakakhiya buti konti lng nakatingin)
2 Incline DB press - 40/35/35/35 - 10/10/10/10
3 Iso machine flyes - level 5 (di ko alam exact weight) x 12 x 4sets
4 Iso Seated Decline Press - 130 x 12 x 3sets
1 Ez Bi Curl (normal) - 40 x 12 x 3 SS w/
Ez Bi Curl (close) - 40 x 12 x 3
2 Hammer curl - 20ech x 12 x 4 (slow negatives)
3 machine high preacher curl - level 4 (di ko alam exact weight) x 12 x 4sets
4 alternate db curl - 30 x 12 x 1 (pahabol lang since i still had energy)
Chest / Bi - (2 days rest kaya same target muscles uli)
plates seems to be heavier than what i was using sa dati kong gym or siguro dahil kulang tulog ko thats why i feel weaker. FAAAAAAAAAAAAAAK!
incline BB - 105/115/125/125 x 12/12/7/5 (10sec rest from prev set and with spotter)
falt BB - 115/125/135/135 x 12/11/6/6 (10sec rest from prev set and with spotter)
iso decline press - 130/130/130 x 12/10/11
iso crossovers - level 6 x 12/12/8 , level 5 x 6
ez bi curl - 45 x 12/12/10 SS w/
Alternate db curls (twisting) - 20each x 12/12/12
rope hammer curls - 20kgs x 12 x 2, 25kgs x 12 x 1 (slow and controlled)
concentration - 15 x 12 x 1, 20 x 12 x 2
finished early almost 45mins lng sa gym since gsto ko umuwi ng maaga para makabawi ng tulog
DCI 2000-2100
Legpress - 210lbs?? feels a lot heavier x 12 x 3sets (dun sa legpress na parang nka decline 280 na nilalagay kong plates e) Hoist brand lahat ng machine dun sa gym
lateral raise - 15each x 12 x 3
seated leg curl - lvl 6/7/8 x 12/12/12
machine shoulder press (neutral grip) - lvl 8 x 12/10/9
Legpress - 210lbs?? feels a lot heavier x 12 x 3sets (dun sa legpress na parang nka decline 280 na nilalagay kong plates e) Hoist brand lahat ng machine dun sa gym
oo bro. wag ka maconfuse, ganun tlga hindi pare pareho feel ng machine. meron de-cable na madali, meron de-cabl na mahira[. meron de-plato na madali. meron din de-plato na mahirap. go by the feel youll never go wrong
oo bro. wag ka maconfuse, ganun tlga hindi pare pareho feel ng machine. meron de-cable na madali, meron de-cabl na mahira[. meron de-plato na madali. meron din de-plato na mahirap. go by the feel youll never go wrong
onga e went for what i felt is challenging enough lang hahaha
may oly bar ba na mas mabigat pa sa 45lbs?? kasi diba un ung standard kung di ako nagakamali??... dun kasi sa nilipatan kong gym pansin ko mjo less ng 10lbs ung plates na naloload ko sa BB haha which is quite weird kasi bulking ako ngayon so dapat mas malakas ako in a sense diba??
oo bro. wag ka maconfuse, ganun tlga hindi pare pareho feel ng machine. meron de-cable na madali, meron de-cabl na mahira[. meron de-plato na madali. meron din de-plato na mahirap. go by the feel youll never go wrong
kasi bulking ako ngayon so dapat mas malakas ako in a sense diba??
Sinabayan ko uli ung barkada ko sa program nya... konting difference lang pero foundation nung program are DL, pulls and rows.
Neutral grip Pull up - 12/10/9/5
1 arm db row - 30/35/40 x 12/12/12 slow and controlled (trying to feel the contraction)
bentover db row - 20/30/30each x 12/12/12
lat pulldown (wide) - lvl 8/9/10 x 12/12/10
DL - 155 x 12 x 3 (focus on form, working on hinging the hips)
1 arm oh tricep extension - 15/15/20 x 12/12/12 (problem with left shoulder, imbalance)
tri pressdown - 40/45/50kgs - 12/12/10/5
dips - BW x 12 x 3sets
bumibigay ung left shoulder ko pa nag 1 arm oh tri extension.... parang masyado loose ung left shoulder at di ko ma-maintain ung straight arm na pataas....sa right wlang problema
Sinabayan ko uli ung barkada ko sa program nya... konting difference lang pero foundation nung program are DL, pulls and rows.
Neutral grip Pull up - 12/10/9/5
1 arm db row - 30/35/40 x 12/12/12 slow and controlled (trying to feel the contraction)
bentover db row - 20/30/30each x 12/12/12
lat pulldown (wide) - lvl 8/9/10 x 12/12/10
DL - 155 x 12 x 3 (focus on form, working on hinging the hips)
1 arm oh tricep extension - 15/15/20 x 12/12/12 (problem with left shoulder, imbalance)
tri pressdown - 40/45/50kgs - 12/12/10/5
dips - BW x 12 x 3sets
bumibigay ung left shoulder ko pa nag 1 arm oh tri extension.... parang masyado loose ung left shoulder at di ko ma-maintain ung straight arm na pataas....sa right wlang problema
DCI - 2200 mejo napataas fats pero offset naman kasi mjo mababa carbs ko protein is onpoint tho
We have the same problem pero sakin sa right madalas. What I did that improve it, is do dynamic stretching for shoulder before workout (cuban presses with 5 lbs plate in hand, resistance band arm circling, etc...) and static stretching after workout shoulders ulit...every other day, kahit tumama sa araw na wala akong shoulder workout.
cuban presses with 5 lbs plate in hand, resistance band arm circling, etc... and static stretching after workout shoulders ulit...
Cuban ung parang naka 90deg ung elbows diba?? ngayon ko lang tinry tong gantong variationsa tri extension.... ayun may imbalance pala ako..
pero pag DB shoulder press pantay lang sila nung right... I mean di naiiwan ung left sa pag angat ng DB
di ko lang tlga magawa na static upward position lang ung arms/shoulder while bending the elbows pag execute ng OH tri extension... lagi sya bumabagsak or nag bubuckle kung san ung weight ng DB tas parang di sya nag la-"lock" at nanginginig pa....ang weak tuloy tignan kagabi FAAAAK hahahaha
cuban presses with 5 lbs plate in hand, resistance band arm circling, etc... and static stretching after workout shoulders ulit...
Cuban ung parang naka 90deg ung elbows diba?? ngayon ko lang tinry tong gantong variationsa tri extension.... ayun may imbalance pala ako..
pero pag DB shoulder press pantay lang sila nung right... I mean di naiiwan ung left sa pag angat ng DB
di ko lang tlga magawa na static upward position lang ung arms/shoulder while bending the elbows pag execute ng OH tri extension... lagi sya bumabagsak or nag bubuckle kung san ung weight ng DB tas parang di sya nag la-"lock" at nanginginig pa....ang weak tuloy tignan kagabi FAAAAK hahahaha
@bim323 pareho tayo bro imbalance din sakin. haha weak ung left ko vs right shoulder. nilalaban ko lang. stay ako sa bigat na kaya. prob lang sakin pag heavy ung shoulder press ko nag papaspot ako sa pag angat ng db sa left shoulder
May tanong lang ako, plano ko kasi mag change ng split from Chest/bi, Back/tri, legs/shoulders na split e balak ko mag 4 days... bale mauulit ung chest since i'm planning to go to the gym 5x/week
it will look like this;
Chest day, Back day, Leg day tapos Shoulders & arms day...
Lahat ng major muscle group e bibigyan ko ng tig 1 day at ung mga minor groups pagsasamahin ko in 1 day... ever since kasi compund + iso na ung split ko...
May tanong lang ako, plano ko kasi mag change ng split from Chest/bi, Back/tri, legs/shoulders na split e balak ko mag 4 days... bale mauulit ung chest since i'm planning to go to the gym 5x/week
it will look like this;
Chest day, Back day, Leg day tapos Shoulders & arms day...
Lahat ng major muscle group e bibigyan ko ng tig 1 day at ung mga minor groups pagsasamahin ko in 1 day... ever since kasi compund + iso na ung split ko...
watcha think?
Same lang yan. The good thing is you added an extra training day. Eto suggestion ko:
Ganto ung balak ko sir.. nasimulan ko na kagabi tho wala ako Bi na ginawa.. Chest, tas 2 rounds ng abs...
di ako nag ca-cardio maliban dun sa 1/wk na basketball, mga 3 games un sa isang session... need ko ba tlga mag cardio sir?mga gano ktgal at ano pang cardio maliban sa usual machines like treadmill and bike... ung kettle ball swings at ropes pwde ba un??? kabagot kasi pag steady state lng
@bim323 ganyan split ko dati pero 5 days. ganito itsura
Wild Card
Legs
Shoulders+arms
Back
Chest
Sir ano ung wildcard? depende na sayo kung anong WO ganun?
usually consist of superset ng back and chest + ano matripan ko.
ah ok gets.. nagagawa ko to dati.. 3days split tas ung 4th day superset ng chest/back + sundot ng arms...
nkakapagod to naalala ko dati ung feeling na gumaan ung ulo ko haha 1month ko lang ata ginawa tas ung following months chest day nlng uli ung 4th day haha siguro kakayanin ko na ngayon to
Correction
Halimaw na kayo magbuhat hahaha Class S na halimaw haha intensity + volume e.... tas puro big lifts pa hahaha nag lu-lurk ako sa mga journal nyo... pucha parang pinag pawisan nako sa pagbasa lang nung logs hahaha magawa ko din sana yan haha calss c na halimaw palang ata ako e haha
May tanong lang ako, plano ko kasi mag change ng split from Chest/bi, Back/tri, legs/shoulders na split e balak ko mag 4 days... bale mauulit ung chest since i'm planning to go to the gym 5x/week
it will look like this;
Chest day, Back day, Leg day tapos Shoulders & arms day...
Lahat ng major muscle group e bibigyan ko ng tig 1 day at ung mga minor groups pagsasamahin ko in 1 day... ever since kasi compund + iso na ung split ko...
watcha think?
This is what I am doing now..although hindi ko sinama ang shoulders sa arms, naglalagg kasi ang shoulders ko kaya, nagspecify ako ng day sa kanya.
Comments
Do them often. in that case twice a week. kaso mahirap pagsabaysabayin yan kasi hindi ka makakarecover. focus ka muna sa squats. kasi strong squat=strong DL
high reps is better IMO for beginners since mas may stimulation yun sa muscles. You need those muscles ready for strength gains. Going "heavy" as in heavy na pilit na pilit ka maka 5 reps is "rushing" things. That puts more stress on the joints than the muscles. May tamang time for those heavy reps. Tsaka, wag ka magalala kasi madali lang lumakas pag baguhan kasi puro forward ang andar mo. Unlike sa mga seasoned lifters na sagad or malapit na sa natural genetic limit.
Copy that sir V mag progressive overload nalang ako w/ spotter. pag solo flight naman static weight lang...
tapos focus on 10-12 reps with challenging weights, yung enough lang para mapa grunt ng konti haha para proper form pa din every rep. Tama ba sir??
wala ka naman choice talaga kundi magdagdag ng weight. Tsaka prioritize mo yung legs kung gusto mo ng malakas na legs at bato batong legs. Malalaman mo na malakas legs mo pag madami ka kayang gawin sa lowerbody aside from DL and squat. Masyado na mainstream ang DL and squat. Kung happy ka naman sa size ng legs mo, think again. Kung malaki lang sya dahil makapal ang fat covering wala yun. mas ok na yung tamang laki basta solid muscle.
Based dyan sa side bar mo parang arms lang ang treatment mo sa legs kasi sinabay mo pa sa shoulder. Di ko magets yung mga bro split na ganyan sinusundutan lagi ng kung anong upperbody yung legday at more upper body na sundot sa ibang body part split.
Copy Sir V hehe Shoulders ang treated ko as complementary work out sa Leg day... pero sundin ko payo mo sir V, pag Leg day; lower body lang lang tlaga para solid!! hehe san kaya pwde ipasok ung Shoulders sir V?
Daming chx at artistang nagbubuhat dito at maganda din ung community haha hassle lang saobrang dami ng tao.
After a month siguro mag enroll ako ng Muay Thai.... lesgediton!!!!!!!!!!!!!!
Chest/BI
Inclined BP - 115/115/105/105 - 12/11/11/10
Declined BP - 105 x 12 x 4sets
Seated Chest Press - 100 x 12 x 4sets
(lower weights more sets pero overall work/rep is the same; I usually do 4 Chest exercises with 12repsx3sets)
BI
Ez Curl (close) - 65/55/55/55 x 12/12/11/12
Hammer Curls - 20/db x 12 x 4sets
Concentration - 15/20/20/20 x 12 x 4 sets
(lower weights more sets, had the pump feeling after my WO)
DCI 2010kcals
Deadlift - 200 220 240 220 180 x 12 10 4 6 12
Lat pulldown wide - 100 x 12 x 3sets
Lat pulldown narrow neutral - 90 90 80 x 12
Chest assisted row - 50 50 40kgs??? X 12
Dips - BW x12x4sets
Tri pressdown - 90 x 12 x 4sets
Db oh tri extension - 40 x 12 x 4sets
Squats - 155 x 10-12 x 4 sets
Leg press - 210 x 12 x 3
Seated leg curls - level 8 resistance x 12 x 3
Calf Raise - 180lbs x 12 x 3
Shoulder press - 60 / 70 x 12 / 12 10 8 6
lateral raise - 15 x 12 / 10 x 12 12 12
Upright row - 90lbs x 12 12 12 / 100 x 12
1 Flat BB Press - 125 /125 /115 /115 - 12/12/10/8 (di ko nai angat ung pang 9 ginulong ko na lang sa tyan ko haha mjo nakakhiya buti konti lng nakatingin)
2 Incline DB press - 40/35/35/35 - 10/10/10/10
3 Iso machine flyes - level 5 (di ko alam exact weight) x 12 x 4sets
4 Iso Seated Decline Press - 130 x 12 x 3sets
1 Ez Bi Curl (normal) - 40 x 12 x 3 SS w/
Ez Bi Curl (close) - 40 x 12 x 3
2 Hammer curl - 20ech x 12 x 4 (slow negatives)
3 machine high preacher curl - level 4 (di ko alam exact weight) x 12 x 4sets
4 alternate db curl - 30 x 12 x 1 (pahabol lang since i still had energy)
DONE!!!!
DCI cheatday!!!!!
plates seems to be heavier than what i was using sa dati kong gym or siguro dahil kulang tulog ko thats why i feel weaker. FAAAAAAAAAAAAAAK!
incline BB - 105/115/125/125 x 12/12/7/5 (10sec rest from prev set and with spotter)
falt BB - 115/125/135/135 x 12/11/6/6 (10sec rest from prev set and with spotter)
iso decline press - 130/130/130 x 12/10/11
iso crossovers - level 6 x 12/12/8 , level 5 x 6
ez bi curl - 45 x 12/12/10 SS w/
Alternate db curls (twisting) - 20each x 12/12/12
rope hammer curls - 20kgs x 12 x 2, 25kgs x 12 x 1 (slow and controlled)
concentration - 15 x 12 x 1, 20 x 12 x 2
finished early almost 45mins lng sa gym since gsto ko umuwi ng maaga para makabawi ng tulog
DCI 2000-2100
Alternated legs and shoulder WO
Squat - 155 x 10 x 3 (working on depth and form)
DB Shoulder Press - 35 x 12/10/9
Legpress - 210lbs?? feels a lot heavier x 12 x 3sets (dun sa legpress na parang nka decline 280 na nilalagay kong plates e) Hoist brand lahat ng machine dun sa gym
lateral raise - 15each x 12 x 3
seated leg curl - lvl 6/7/8 x 12/12/12
machine shoulder press (neutral grip) - lvl 8 x 12/10/9
standing calf raise - 160 x 12 x 3 (slow reps)
cable upright row - 130/130/120 x 12/12/12
DONE!!
DCI 2100
oo bro. wag ka maconfuse, ganun tlga hindi pare pareho feel ng machine. meron de-cable na madali, meron de-cabl na mahira[. meron de-plato na madali. meron din de-plato na mahirap. go by the feel youll never go wrong
onga e went for what i felt is challenging enough lang hahaha
may oly bar ba na mas mabigat pa sa 45lbs?? kasi diba un ung standard kung di ako nagakamali??... dun kasi sa nilipatan kong gym pansin ko mjo less ng 10lbs ung plates na naloload ko sa BB haha which is quite weird kasi bulking ako ngayon so dapat mas malakas ako in a sense diba??
Not always the case
siguro ung lack of sleep ko nag ttake na ng toll tsk.. 5-6hrs sleep halos ako pag weekdays e swerte na ung 6 tsk...
Sinabayan ko uli ung barkada ko sa program nya... konting difference lang pero foundation nung program are DL, pulls and rows.
Neutral grip Pull up - 12/10/9/5
1 arm db row - 30/35/40 x 12/12/12 slow and controlled (trying to feel the contraction)
bentover db row - 20/30/30each x 12/12/12
lat pulldown (wide) - lvl 8/9/10 x 12/12/10
DL - 155 x 12 x 3 (focus on form, working on hinging the hips)
1 arm oh tricep extension - 15/15/20 x 12/12/12 (problem with left shoulder, imbalance)
tri pressdown - 40/45/50kgs - 12/12/10/5
dips - BW x 12 x 3sets
bumibigay ung left shoulder ko pa nag 1 arm oh tri extension.... parang masyado loose ung left shoulder at di ko ma-maintain ung straight arm na pataas....sa right wlang problema
@badass_vinch @bane @Aestecniques pahelp naman sa imbalance ko sa left shoulder ano dapat ko gawin
DCI - 2200 mejo napataas fats pero offset naman kasi mjo mababa carbs ko protein is onpoint tho
We have the same problem pero sakin sa right madalas. What I did that improve it, is do dynamic stretching for shoulder before workout (cuban presses with 5 lbs plate in hand, resistance band arm circling, etc...) and static stretching after workout shoulders ulit...every other day, kahit tumama sa araw na wala akong shoulder workout.
Cuban ung parang naka 90deg ung elbows diba?? ngayon ko lang tinry tong gantong variationsa tri extension.... ayun may imbalance pala ako..
pero pag DB shoulder press pantay lang sila nung right... I mean di naiiwan ung left sa pag angat ng DB
di ko lang tlga magawa na static upward position lang ung arms/shoulder while bending the elbows pag execute ng OH tri extension... lagi sya bumabagsak or nag bubuckle kung san ung weight ng DB tas parang di sya nag la-"lock" at nanginginig pa....ang weak tuloy tignan kagabi FAAAAK hahahaha
May tanong lang ako, plano ko kasi mag change ng split from Chest/bi, Back/tri, legs/shoulders na split e balak ko mag 4 days... bale mauulit ung chest since i'm planning to go to the gym 5x/week
it will look like this;
Chest day, Back day, Leg day tapos Shoulders & arms day...
Lahat ng major muscle group e bibigyan ko ng tig 1 day at ung mga minor groups pagsasamahin ko in 1 day... ever since kasi compund + iso na ung split ko...
watcha think?
Same lang yan. The good thing is you added an extra training day. Eto suggestion ko:
Chest,Bi, abs, cardio
Legs, abs, cardio
Back, abs, cardio
Shoulders, arms, abs, cardio
Wild Card
Legs
Shoulders+arms
Back
Chest
Sir ano ung wildcard? depende na sayo kung anong WO ganun?
usually consist of superset ng back and chest + ano matripan ko.
Ganto ung balak ko sir.. nasimulan ko na kagabi tho wala ako Bi na ginawa.. Chest, tas 2 rounds ng abs...
di ako nag ca-cardio maliban dun sa 1/wk na basketball, mga 3 games un sa isang session... need ko ba tlga mag cardio sir?mga gano ktgal at ano pang cardio maliban sa usual machines like treadmill and bike... ung kettle ball swings at ropes pwde ba un??? kabagot kasi pag steady state lng
ah ok gets.. nagagawa ko to dati.. 3days split tas ung 4th day superset ng chest/back + sundot ng arms...
nkakapagod to naalala ko dati ung feeling na gumaan ung ulo ko haha 1month ko lang ata ginawa tas ung following months chest day nlng uli ung 4th day haha siguro kakayanin ko na ngayon to
Correction
Halimaw na kayo magbuhat hahaha Class S na halimaw haha intensity + volume e.... tas puro big lifts pa hahaha nag lu-lurk ako sa mga journal nyo... pucha parang pinag pawisan nako sa pagbasa lang nung logs hahaha magawa ko din sana yan haha calss c na halimaw palang ata ako e haha
This is what I am doing now..although hindi ko sinama ang shoulders sa arms, naglalagg kasi ang shoulders ko kaya, nagspecify ako ng day sa kanya.