koya bards, bihira akong mag drop set. kelan lang ako nag try mag volume training sa chest. palagi akong heavy mag chest before. here's a sample of what i do with my chest.
barbell flat bench:
warm up set - 100lbs failure
1st set - 180lbs 12 reps
2nd set - 230lbs 10 reps
3rd set - 250lbs 8 reps
kapag ganado i try my max for 4th set 280lbs for 5 reps
barbell decline press:
4 sets increasing weight each set for 12-8 reps
incline DB flyes:
4sets of 12 reps to failure same weights for the whole exercise.
cable cross overs:
4 sets same as flyes
sometimes i do dips when i still have the energy
i alternate barbell flat bench with incline DB press sometimes every week.
medyo magulo ang routine ko kung beginner ang gagamit kasi modified at malayo sa mga known routine na kilala dito sa pbb. kahit na yung volume ko minodify ko din.
buh, pwede mo din naman gawin to eh bawas bigat lang. paminsan minsan kailangan mong bumuhat ng mabigat at pwersahin ang lakas mo to the limit. you will not grow if you dont challenge yourself. just be wise while doing so. look for a spotter everytme youll try this.
gusto ko nga yan sir milk..ala kasi makitang spotter smin..nakakahiya puro artista kami dun..hehehe..minsan kapag nakakasabay ko officemate ko nakakapag paspot ako kapag heavy na...
gusto ko nga yan sir milk..ala kasi makitang spotter smin..nakakahiya puro artista kami dun..hehehe..minsan kapag nakakasabay ko officemate ko nakakapag paspot ako kapag heavy na...
tsk... naalala ko nung nag try ako mag heavy na walang spotter, 30seconds ata sa taas ng dibdib ko yung bar sa flat -_-
+1 kay last...hindi ako nag attempt na mabigat kung alang spotter at paglift pa lang sa rack 1 set alam ko kung tatagal ako o hindi..mahirap na mabagsakan sa muka..sayang...
ahahah! meron sa gym namin PT daw sya kuno sa FF grabe kung mag salpak ng mga plates sa buhat nya. ilang beses na na lockdown ng bar sa may dibdib biruin mong mag karga ba naman ng tig 3 45lbs kabilaan tapos walang spotter ahahah! nakaka tawa yung bantay samin tinitignan lang syang ilang segundo naka ganun kakainis kasi ang yabang kaya walang tumutulong sa kanya.
buh, tama yun pag unrack mo pa lang alam mo na kung makaka ilan sa bigat na yun.
ahahah! meron sa gym namin PT daw sya kuno sa FF grabe kung mag salpak ng mga plates sa buhat nya. ilang beses na na lockdown ng bar sa may dibdib biruin mong mag karga ba naman ng tig 3 45lbs kabilaan tapos walang spotter ahahah! nakaka tawa yung bantay samin tinitignan lang syang ilang segundo naka ganun kakainis kasi ang yabang kaya walang tumutulong sa kanya.
buh, tama yun pag unrack mo pa lang alam mo na kung makaka ilan sa bigat na yun.
Hahahaha, serves him right! pero syempre tulungan na pag nagiging kulay blue na!
Samen din may mga ganitong dayo paps kaso mga payat kung magsalpak ng plates kala mo si arnold.
buh- sige try ko gumawa this week end tapusin ko lang mga slides na trabaho ko.
monch- at di dun nagtatapos ang kamalasn nung taong yun. pinaka masaklap na nangyari sa kanya eh nung nag try syang mag cross over ng 200lbs. pag hatak nya ng grip pababa bumigay mismo yung kananng grip at nabali diretso at bumaon sa kamay nya. hayun wakwak ang kamay! sana naging lesson na sa kanya na iwan muna si EGO sa pintuan pag pasok ng gym lol.
uu koya bards as in totoong nangyari yun! wakwak yung kamay ni loko eh. biruin mo sa tanang buhay kong nag bubuhat ngayun ko lang nakitang may nag attempt mag cross over ng 200lbs! ngayun ko lang din nakitang nabali mismo yung handle ng cross over machine.i changed my weekly routine to concentrate on my weak points. pinansin ng gym instructor sa amin ang chest ko last night, he said kulang pa sa kapal. naoover power daw ng delts and arms ko ang chest ko. ok, sabi ko pakakapalin natin yan! so doing my chest twice a week like i did with my puny arms before until now. lets see kung gano ko katagal bubunuin ang challenge na to!
DS- my take on why you have to train with heavy and with light but with intensity and volume; you train heavy to be strong and massive. you train with volume and intensity to achieve the pump that will help you stretch the muscle fascia for it o store more muscles. some believe on fascia stretching and some dont. maybe it depends on the body composition or genetics of the person who's training whether he will grow with or without this training method. sakin wala naman mawawala kung itry ko diba nga its always trial and error when it comes to searching for the right training method. i felt my arms got better that way so why not try it with my other body part.
note: when i say heavy lifting or training i dont mean you go power lifting style. i still stick to rep ranges for hypertrophy such as 8-12 reps per set. you just have to know whats your heaviest weight to do them without sacrificing form and intensity.
agree ako sir milk, kaya ako routine ko, for ex: this week GVT chest 10x10, then next week naman heavy. kanina may pumansin sakin sa gym, ok lang katawan nya malake lang, pero para sa akin sa tagal na nyang nag ggym eh dapat hindi na ganun katawan nya, malake lang,
sabi nya sakin, dapat daw tuwing last day ko ang back, kase routine ko, chest, back, shoulders every other day, may kinalaman ba to?? curious lang ako,
Comments
barbell flat bench:
warm up set - 100lbs failure
1st set - 180lbs 12 reps
2nd set - 230lbs 10 reps
3rd set - 250lbs 8 reps
kapag ganado i try my max for 4th set 280lbs for 5 reps
barbell decline press:
4 sets increasing weight each set for 12-8 reps
incline DB flyes:
4sets of 12 reps to failure same weights for the whole exercise.
cable cross overs:
4 sets same as flyes
sometimes i do dips when i still have the energy
i alternate barbell flat bench with incline DB press sometimes every week.
medyo magulo ang routine ko kung beginner ang gagamit kasi modified at malayo sa mga known routine na kilala dito sa pbb. kahit na yung volume ko minodify ko din.
malapit na 300lbs ah boss hahaha
haha!
tsk... naalala ko nung nag try ako mag heavy na walang spotter, 30seconds ata sa taas ng dibdib ko yung bar sa flat -_-
buh, tama yun pag unrack mo pa lang alam mo na kung makaka ilan sa bigat na yun.
for example:
Whey- protein supplement; products such as MYO, Elite, ON etc.
Fish oil- ewan kong supplement; products such as kirkland etc..
andami ko pa po kasing hindi alam na supplements at para san sila at anu anu yung karaniwang gamit ng taga pbb..
yun po eh kung me time ka lang at madami kang maiishare..
Hahahaha, serves him right! pero syempre tulungan na pag nagiging kulay blue na!
Samen din may mga ganitong dayo paps kaso mga payat kung magsalpak ng plates kala mo si arnold.
monch- at di dun nagtatapos ang kamalasn nung taong yun. pinaka masaklap na nangyari sa kanya eh nung nag try syang mag cross over ng 200lbs. pag hatak nya ng grip pababa bumigay mismo yung kananng grip at nabali diretso at bumaon sa kamay nya. hayun wakwak ang kamay! sana naging lesson na sa kanya na iwan muna si EGO sa pintuan pag pasok ng gym lol.
oh sh*t! ang sakit nun! maipit nga lang sa cable masakit na, yun pa kayang matusok!
pang final destination yan nangyari sa gym nyo. freak accident.
panu yung routine mo nyan boss ? need ko rin ng bigger breast sa arms no probs bilis lumaki at big na rin kahit papano
monday - breast (heavy)
tuesday - arms (heavy)
wednesday - back
thursday - breast (volume)
friday - legs and arms (volume)
saturday - delts
aw that must really hurt and it'll leave scars that'll remind him of his ego
200lbs crossover? WOW
note: when i say heavy lifting or training i dont mean you go power lifting style. i still stick to rep ranges for hypertrophy such as 8-12 reps per set. you just have to know whats your heaviest weight to do them without sacrificing form and intensity.
sabi nya sakin, dapat daw tuwing last day ko ang back, kase routine ko, chest, back, shoulders every other day, may kinalaman ba to?? curious lang ako,
Agree. Ask what's his "brotastic" explanation for this.