compound lifts
david7
Posts: 15
mga sir ganito routine ko
Workout A
3x5 squat
3x5 bench Press
1x5 deadlift
Workout B
3x5 squatts
3x5 standing military press
3x5 bent Rows (or power cleans)
MWF ko po gagawin yan salit salit kunwari sa unang linggo workout A/B/A tapos sa sunod work out B/A/B kaso parang maxadong unti kea gusto ko dagdagan pa suggest nmn po kung ano pang pedeng idagidag para macompliment ung routine
salamat mga sir!
Workout A
3x5 squat
3x5 bench Press
1x5 deadlift
Workout B
3x5 squatts
3x5 standing military press
3x5 bent Rows (or power cleans)
MWF ko po gagawin yan salit salit kunwari sa unang linggo workout A/B/A tapos sa sunod work out B/A/B kaso parang maxadong unti kea gusto ko dagdagan pa suggest nmn po kung ano pang pedeng idagidag para macompliment ung routine
salamat mga sir!
Comments
build more muscle po sir weight ko po kasi ngaun 170 lbs height ko po 6 flat hehe
para sakin ok na yan kc dami nang masel ang matatamaan eh..
but just like donbuh said, u may want to change your program kung nakokontian ka. aheheh
ayos ah. parang pang power lifter. tapos 60-70% of 1RM pa ang weight na binubuhat. saan mo nakuha yan? and for how long are you planning in using that routine?
yan po ung mark ripptoe kaso ung problem ko lng mga sir is ung workout b kasi ung shoulders ko parang nde maxado na wworkout sa 3X5 na military press ang gnagawa ko ng db shoulder press pa ko 3x5 din ok lng po ba un
...cguro hangang sa maging 200lbs ung benchpress ko btw 90lbs plng ung BP ko na nagagawa sa ganyang routine
had to google mark ripptoe.. hehehe. kaya pala unang kita ko ganun pumasok sa utak ko.
provide mo stats mo @ experience. kung pure newbie ok yung program as a foundation for strength. imo, if you're after aesthetics and want to tweak the program, lateral raises na lang dagdag mo muna.
edit: <facepalm> meron pala tayo dito http://pinoybodybuilding.com/forum/Thread-Rippetoe-Starting-Strength-Workouts
meron din pala d2 hahaha sa net ko lng nahanap eh hehehe
tama po sir gusto ko nga po talga palakasin ung strength ko..thanks
gaano ko po kea katagal gagamitin ung routine na to ok na po ba ung mga 3 months??
hahaha! kung ahas yan program na yan natuka na tayo pareho.
anywhoz, tangkad mo din pala. depende kasi sa adaptation nang body mo. try mo mag 6weeks on and 1 week off on that program. gawa ka journal dito para ma track mo din strength gains mo @ makita din nang iba pa.
no need to feel inferior here. we were all beginners @ some point.
ditch the supplements and concentrate on a good diet and youll be seeing results.