Sports - Gym

PBRPBR Posts: 20
in Bodybuilding Discussion
Hey guys, I'm new here and I would like to ask any suggestions sa workout ko. I'm currently training in football on Monday,Wednesday,Friday and Sat. I'm not really sure if I will go to the gym on offdays sa training or before training kasi my time pa naman.

Any suggestion po sa mga exercises specifically for football or athletes regarding the reps or the weight I am lifting? Hindi ko naman gusto na super big muscles pero parang lean lang na hindi masyadong mabigit kasi baka maging mabagal yung pagtakbo ko.

I am planning to take supplements like Creatine for boosting both training and workout, Glutamine for faster recovery and Whey para recovery na dn at shape ng muscle. Is this okay naman mga sir or any better suggestions?

By the way I'm 20 years old, 5'7'' and 140lbs. Tried to go to the gym last summer for 1 month and stopped. Now it's sembreak time I have been in the gym for 2 weeks.

Any suggestions and comments would really be appreciated.:D

Comments

  • bardagulbardagul Posts: 658
    varsity player? wala ba training program yung college nyo? may nabanggit ba sayo coach mo regarding your stats? imho, bka ksi maging detrimental sa game mo @ skills pag nag insert nang contradicting workout.

    you may try perusing http://pinoybodybuilding.com/forum/Thread-Spartan-300-Workout

    btw, i suck @ sport specific training programs. :P
  • AldrinAldrin Posts: 799
    PBR wrote:
    Hey guys, I'm new here and I would like to ask any suggestions sa workout ko. I'm currently training in football on Monday,Wednesday,Friday and Sat. I'm not really sure if I will go to the gym on offdays sa training or before training kasi my time pa naman.

    Any suggestion po sa mga exercises specifically for football or athletes regarding the reps or the weight I am lifting? Hindi ko naman gusto na super big muscles pero parang lean lang na hindi masyadong mabigit kasi baka maging mabagal yung pagtakbo ko.

    I am planning to take supplements like Creatine for boosting both training and workout, Glutamine for faster recovery and Whey para recovery na dn at shape ng muscle. Is this okay naman mga sir or any better suggestions?

    By the way I'm 20 years old, 5'7'' and 140lbs. Tried to go to the gym last summer for 1 month and stopped. Now it's sembreak time I have been in the gym for 2 weeks.

    Any suggestions and comments would really be appreciated.:D

    tutal 140lbs = 5"7 ka..mag bubulk ka...di pedeng pahinto hinto sa pag workout..

    ilang hours ba yung football training mo?

    nag pm ako sayo try mo din iread un
  • PBRPBR Posts: 20
    bardagul wrote:
    varsity player? wala ba training program yung college nyo? may nabanggit ba sayo coach mo regarding your stats? imho, bka ksi maging detrimental sa game mo @ skills pag nag insert nang contradicting workout.

    you may try perusing http://pinoybodybuilding.com/forum/Thread-Spartan-300-Workout

    btw, i suck @ sport specific training programs. :P
    Under training palang siguro mga next year na ako papasok ng varsity. Wala naman talagang strict na program ang coach. Ibang kasama ko kanya2x dn ang pag punta sa gym. Dito nalang ako nagtanong kasi maraming mas nakakaalam dito eh.
    Aldrin wrote:
    tutal 140lbs = 5"7 ka..mag bubulk ka...di pedeng pahinto hinto sa pag workout..

    ilang hours ba yung football training mo?

    nag pm ako sayo try mo din iread un

    hindo kasi gusto na maging malaki talaga eh. siguro mga 148 lang ang max ko kasi kapag nkalagpas baka mahirapan akong tumakbo. :D

    mga 2hrs - 2.5hrs dn ang training.

    Nabasa ko most part nun sir. marami ako natutunan especially sa 3rd part. Galing mo mag sulat. hehe
  • AldrinAldrin Posts: 799
    PBR wrote:
    bardagul wrote:
    varsity player? wala ba training program yung college nyo? may nabanggit ba sayo coach mo regarding your stats? imho, bka ksi maging detrimental sa game mo @ skills pag nag insert nang contradicting workout.

    you may try perusing http://pinoybodybuilding.com/forum/Thread-Spartan-300-Workout

    btw, i suck @ sport specific training programs. :P
    Under training palang siguro mga next year na ako papasok ng varsity. Wala naman talagang strict na program ang coach. Ibang kasama ko kanya2x dn ang pag punta sa gym. Dito nalang ako nagtanong kasi maraming mas nakakaalam dito eh.
    Aldrin wrote:
    tutal 140lbs = 5"7 ka..mag bubulk ka...di pedeng pahinto hinto sa pag workout..

    ilang hours ba yung football training mo?

    nag pm ako sayo try mo din iread un

    hindo kasi gusto na maging malaki talaga eh. siguro mga 148 lang ang max ko kasi kapag nkalagpas baka mahirapan akong tumakbo. :D

    mga 2hrs - 2.5hrs dn ang training.

    Nabasa ko most part nun sir. marami ako natutunan especially sa 3rd part. Galing mo mag sulat. hehe


    basta mag bulk kalang..kasi pag nag bulk ka nang una tapos diet eh hindi naman ganun kalaki pa katawan mo...

    saka hindi madali mag palaki....

    kahit mag bulk kalang ng unang beses den diet...tapos mag cardio kapa din atleast 1-2x a week ...

    pag di ka nag palaki tapos puro diet kalang...hindi ka mukhang nag bubuhat kahit ripped ka...

    kahit nga yung iba ng first time mag bulk den after nila mag diet eh ampayat nila kahit naka t-shirt sila ang nipis pa nila...

    kahit nga ko ngayung pangalawang bulk nararamdaman ko after ko mag diet eh di pa din ako makukuntento..

    pero ikaw bahala nasa sayo yan..wala naman pumipilit sayo ^_^

  • ProlevelzProlevelz Posts: 1,162
    Sa alam ko football player din ako... di ka gaano lalaki nyan, dahil ang football ay very fast burning calories (sobra pa yan sa CArdio) Doble na ginawa mo na cardio nyan eh,.. sa practice or preparation at kung may game naman kayo, how much more,.. dami na yan tutulo na sweat.... Ang mas mabuti na program mo po, shaping nalang.... dahil sa football may mga abs naman jan na training at sa paa...
  • PBRPBR Posts: 20
    Aldrin wrote:

    basta mag bulk kalang..kasi pag nag bulk ka nang una tapos diet eh hindi naman ganun kalaki pa katawan mo...

    saka hindi madali mag palaki....

    kahit mag bulk kalang ng unang beses den diet...tapos mag cardio kapa din atleast 1-2x a week ...

    pag di ka nag palaki tapos puro diet kalang...hindi ka mukhang nag bubuhat kahit ripped ka...

    kahit nga yung iba ng first time mag bulk den after nila mag diet eh ampayat nila kahit naka t-shirt sila ang nipis pa nila...

    kahit nga ko ngayung pangalawang bulk nararamdaman ko after ko mag diet eh di pa din ako makukuntento..

    pero ikaw bahala nasa sayo yan..wala naman pumipilit sayo ^_^



    cge2x try ko magpa bulk at tama lang na pagkain para sa whole day activites,
    BTW sa ON whey po ba may Glutamine na yun?
    Prolevelz wrote:
    Sa alam ko football player din ako... di ka gaano lalaki nyan, dahil ang football ay very fast burning calories (sobra pa yan sa CArdio) Doble na ginawa mo na cardio nyan eh,.. sa practice or preparation at kung may game naman kayo, how much more,.. dami na yan tutulo na sweat.... Ang mas mabuti na program mo po, shaping nalang.... dahil sa football may mga abs naman jan na training at sa paa...

    Nice to know yan sir na may football player naman dito. Ano po ba yung mga shaping program? pagawa naman mga "BRADER". hehe
  • ProlevelzProlevelz Posts: 1,162
    yan di ako pwede mag gawa, hehehe refer nalang sa mga mods natin dito....

    8months palang po ako eh

    di po ako heavy, 45 to 1hr and 15mins lang po ako always.... sa gym
  • SensuiSensui Posts: 21
    kung american football, talagang kailangan mo magpa-bulk kasi masyadong physical ang depensa pero yung football na tulad sa azkals baka maapektuhan ang speed mo kasi dagdag bigat ang muscle mass.

    i-match mo ang katawan mo sa type ng sports mo.
    tingnan mo mga katawan ng rugby team na philippine volcanoes at sa katawan ng mga azkals.
  • PBRPBR Posts: 20
    yung katulad ng azkals ang akin..haha yan dn ang inaalala ko ang speed pero sabi ni mr Aldrin at mr. Prolevelz hindi naman masyadon maapektuhan kasi ang cardio sa training intense so di gaanong lalaki. Kung cnu po may alam pagawa naman ng program. Sa nabasa ko dapat explosive training daw. Ano yun?hehe
  • lastresortlastresort Posts: 1,116
    PBR wrote:
    yung katulad ng azkals ang akin..haha yan dn ang inaalala ko ang speed pero sabi ni mr Aldrin at mr. Prolevelz hindi naman masyadon maapektuhan kasi ang cardio sa training intense so di gaanong lalaki. Kung cnu po may alam pagawa naman ng program. Sa nabasa ko dapat explosive training daw. Ano yun?hehe

    try mo plyometrics bro.. more power pero lesser yung bulk.. saktong sakto sa mga athletes
  • DalmasVektazDalmasVektaz Posts: 2,155
    Anabolic Roids try mo hehehe para tulad ka nga PH Volcano hehehe pero soccer ka at hindi rugby. tama sila,dami mag burn ng calories ang football kasi mas malayo tinatakbuhan kesa basketball and more on plyometric training ng azkals kaya grabe un. parang p90x insanity
  • ProlevelzProlevelz Posts: 1,162
    post mo yung details mo dito sir, at saka ano ba parte ng katawan mo ipa develope

    para makagawa yung mga leaders natin dito...

    tsaka wag kana mag cardio sa gym dahil sa praktis at sa game ay more kana nag cardio jaan...

    tapos mas mabuti dapat yung program mo wag kang magbuhat ng gaano ka bigat... katamtaman lang...

    tsaka post mo rin dito yung sched mo sa week game mo kasi mas mabuti po na pinaka minimum po 3 times a week ka sa gym at 45mins lang gaya sa gawa ko...
  • TestosFreak!TestosFreak! Posts: 65
    Suggest, you find a training coach who can tailor fit your workout to your sport. The coaches at Eclipse gym or at 360 are well equipped in this. Kahit ako I cant really suggest since magkaiba tayo ng goals. What i would suggest might not be beneficial for you. Bodybuilding is training for aesthetics while what you need is for function. The goals are different.
  • AldrinAldrin Posts: 799
    DalmasVektaz wrote:
    Anabolic Roids try mo hehehe para tulad ka nga PH Volcano hehehe pero soccer ka at hindi rugby. tama sila,dami mag burn ng calories ang football kasi mas malayo tinatakbuhan kesa basketball and more on plyometric training ng azkals kaya grabe un. parang p90x insanity

    naku wag muna mag recommend ng roids sa mga beginners..mataas Chance na mapapahamak ang Health nila
  • daltonkamotedaltonkamote Posts: 3,629
    lol pag nag roids yan tanggal sa team yan. wag po tayo recommend ng recommend sa mga newbie na nag tatanong, isipin din po naten ang isusuggest naten.
  • DalmasVektazDalmasVektaz Posts: 2,155
    ehehehe biro lang mga sir. gs2 niya raw ata kasi lumaki kahit sobra bilis ng meta niya kaya na isip ko roids hehe pero joke lang un
  • PBRPBR Posts: 20
    Prolevelz wrote:
    post mo yung details mo dito sir, at saka ano ba parte ng katawan mo ipa develope

    para makagawa yung mga leaders natin dito...

    tsaka wag kana mag cardio sa gym dahil sa praktis at sa game ay more kana nag cardio jaan...

    tapos mas mabuti dapat yung program mo wag kang magbuhat ng gaano ka bigat... katamtaman lang...

    tsaka post mo rin dito yung sched mo sa week game mo kasi mas mabuti po na pinaka minimum po 3 times a week ka sa gym at 45mins lang gaya sa gawa ko...

    What details po e post ko dito?
    Goal ko po e develop ung core ko. Nice shoulders,back,chest and abs. Not very particular sa arms ko pero mas maganda siguro yung mas defined na deltoid muscles.
    so ano po sa tingin nyo?hehe

    Sa mga experts po, sa pagbubuhat po mas maganda po ba low weight more reps or high weight low reps?

    I posted na ata ung sched ko. MWF - training Sat - game.
    Prob ko if how many times a week talaga ako pupunta ng gym. Sasabay ko na sa training or Tuesday and Thursday na?
    DalmasVektaz wrote:
    Anabolic Roids try mo hehehe para tulad ka nga PH Volcano hehehe pero soccer ka at hindi rugby. tama sila,dami mag burn ng calories ang football kasi mas malayo tinatakbuhan kesa basketball and more on plyometric training ng azkals kaya grabe un. parang p90x insanity

    Patay ako kapag na huli boss.haha Sa conditioning training namin mostly pylometrics din gingawa e except maybe some na pang upper body.
  • bardagulbardagul Posts: 658
    TestosFreak! wrote:
    Suggest, you find a training coach who can tailor fit your workout to your sport. The coaches at Eclipse gym or at 360 are well equipped in this. Kahit ako I cant really suggest since magkaiba tayo ng goals. What i would suggest might not be beneficial for you. Bodybuilding is training for aesthetics while what you need is for function. The goals are different.
    +1000

    Goal ko po e develop ung core ko. Nice shoulders,back,chest and abs. Not very particular sa arms ko pero mas maganda siguro yung mas defined na deltoid muscles.
    so ano po sa tingin nyo?hehe

    Sa mga experts po, sa pagbubuhat po mas maganda po ba low weight more reps or high weight low reps?

    I posted na ata ung sched ko. MWF - training Sat - game.
    Prob ko if how many times a week talaga ako pupunta ng gym. Sasabay ko na sa training or Tuesday and Thursday na?


    @PBR
    may jounal ka na ba dito? post pics para makita din nang ibang member built mo. as a soccer player don't expect to become as huge as a bodybuilder.

    anong oras training nyo nang MWF? gaano katagal, 1-2hrs? saturday laging may game? gusto mong mag weight training nang TTh? kamusta ang diet mo? explosive exercises are something like jump squats, power cleans, mga ganun. eto example lang, off the top of my head.

    disclaimer: i will not be held resposible for any injury or harm that this program may cause you. :D research ka din @ pag isipan mo pa nang mabuti. as i said in my previous post - "i suck @ sport specific training programs."

    monday morning: workout - deltoids
    warmup - rotator cuff rotations - count to 15
    seated db military presses - 2 x 8 reps
    power cleans - 2 x 10 reps
    lateral raises - 2 x 8 reps
    push presses - 1 x 6 reps

    after 8hrs sa afternoon - practice

    tuesday: rest & proper diet

    wednesday morning: workout - chest & calves
    warmup - rotator cuff rotations - count to 15
    bb bench press - 2 x 8 reps
    incline bb bench press - 3 x 8 reps
    dips - 1 x 8
    calf raises via hack squat or smith - 2 x 12reps

    after 8hrs sa afternoon - practice

    thursday: rest & proper diet

    friday morning: workout - back & legs
    pull-ups/ pull downs - 2 x F / 2 x 8
    bb rows - 2 x 8 reps
    deadlift - 2 x 6 reps
    lying leg curls - 3 x 10
    sissy squats - 2 x 10

    after 8hrs sa afternoon - practice

    saturday morning: proper diet & prep for the game

    sunday: yup Rest @ mag pray kay Lord. :angel: <- always wanted to use this emoticon :)
  • monching11monching11 Posts: 7,273
    Kapag kasi sports usually specific ang training nyan sa respective field nya. The advice they gave to you is ok but still it's best to consult with a professional :)

    @bardagul

    LOL at the emoticon :)
  • zanezane Posts: 963
    opinyon ko lang mga bro, i think bodyweight exercises will be beneficial for you, like pullups, dips, bench with body weight poundage.
  • DSmallDivideDSmallDivide Posts: 4,565
    I have played soccer before, And i think pagdating sa weight training you would need to focus more on strength and endurance training sa mid and lower sections ng body mo since it has less upper body contact during the game, though klngan mo pa din i train ang upper body para balanse ang katawan mo at nang di ka nama matumba pag naitulak ka nang onti. (naalala ko tuloy ung mga nakalaban namin dati na ang pinagpaparaktisan ay sumipa ng buko bare-foot *ouch!*:s), ask mo na lang ang ating mga very friendly masters dito kung anung mgandang training regimen for those body parts or better yet kumuha ka nga tlaga ng pro coach for it... :D
  • arkyzerarkyzer Posts: 162
    may nagcoconsider po ba dito na mag-mix martial arts? hehehe balak ko kasi sana bumalik sa martial arts pag ayos na katawan ko..kahit hindi na ako maka-compete ulit..basta yung tipong pag nakita ka ng masasamang loob, eh tatakbo na sila pauwi.. :D
  • SensuiSensui Posts: 21
    basta yung tipong pag nakita ka ng masasamang loob, eh tatakbo na sila pauwi.

    pa-bulk ka nang parang mukhang bouncer o wrestler with matching balbas sarado. :D
  • ProlevelzProlevelz Posts: 1,162
    pa-bulk ka nang parang mukhang bouncer o wrestler with matching balbas sarado.
    talagang tatakbo... dahil bulk pa tapos marunong pa mag martial arts.... astig ang dating!!!
  • lastresortlastresort Posts: 1,116
    samahan nyo na din ng tattoo sa arms at astig na shades bwahahaha..

    baril na lng kulang mukha ng goons hehehehe
  • toysuki07toysuki07 Posts: 1,049
    zane wrote:
    opinyon ko lang mga bro, i think bodyweight exercises will be beneficial for you, like pullups, dips, bench with body weight poundage.

    I agree! Dati di ko kayang mag pull-ups / chin-ups, instead nag pull-downs nalang kala ko tama na. Pero nung nakaya ko na mag pull-ups / chin-ups mas lumapad ako :D
  • TestosFreak!TestosFreak! Posts: 65
    Bodyweight exercises na ako ngayon pull ups, push ups and suspension training. Mas masaya to para sa akin.
  • ProlevelzProlevelz Posts: 1,162
    TestosFreak! wrote:
    Bodyweight exercises na ako ngayon pull ups, push ups and suspension training. Mas masaya to para sa akin.

    talagang mag e enjoy ka sir lalo na change program ka na naman, dahil may target ka for sure.... :D
  • nikylalnikylal Posts: 4
    Football is a game that have a lot more then exercise because you burns a number of calories in running so you can only workout in your off days. Its enough for you to lose your extra weight.

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