ano magandang next program?

jrdn129

eto po yung current program ko, 2 months ko na syang ginagawa.
naka gain ako ng 5-7 kg sa weight ko.
and ectomorph yung body ko.

ano mgandang next na program ko?
monday
Squats – 1 set x 20 reps
Bench Press – 3 sets x 10 reps
Barbell Rows – 3 sets x 10 reps
Standing Dumbbell Curls – 2 sets x 10 reps
one arm side laterals 2 x 8-15
calf raise 2 x 10
Sit Ups – 3 Sets x 15 reps

*******************
Wednesday Workout
Deadlifts – 3 sets x 5 reps
Seated Overhead Barbell Press – 3 sets x 10 reps
romanian deadlifts 3 x 10 reps
Shrugs – 2 sets x 10 reps
closegrip bench press 3 x 10
side bends 2x12
hanging leg raise 2 x 10
*******************
Friday Workout
DB PRESS 3 x 10
Squats – 3 Sets x 10 reps
Pull Ups or Lat Pull Downs – 3 sets x 10 reps
rear laterals 2x10
calf raise 2x10
Standing Barbell Curls – 2 sets x 10 reps
Crunches – 3 sets x 15 reps

bodyweight

^

sir pa click po ang link dito - http://pinoybodybuilding.com/forum/Thread-Workout-Routines-Archive

- it depends po kase kung anong goal po ninyo, sa link above marami pong program na pwede niyong piliin.

hope it helps.

boss_j

kung ako sayo if nag g gain kanaman wag ka na muna mag palit , tuloy mo lang yan.........

yan naman imp. diba yung me nakikita kang gains :sport:


add ka nalang sa bigat ng wts.

jrdn129

nag sslow down n kasi yung pag gain ko e, parang wala nko nagagain. 2months ko na siya'ng ginagawa e., dun sa link sir., di ko alam kung san dun yung next sa beginners work out e

toysuki07

1% is better than nothing... 2months palang naman pala sir. 5-6weeks* / same program ginugol ko dati para magkaroon ng visible gains

BraSo

sa akin lang, common mag plateau after 6 to 8 weeks on the same program, though you can notice strength gains, mabagal naman ang response ng pag shape ng katawan mo...

if you think na ok naman ung strength gains mo with your current program, ika nga ni BossJ, stick to it.. pero i would suggest to add a few compound exercises on major bodyparts para may bago challenge yung mind and body mo.

rugged666

kung hindi mo na madagdagan bigat mo sa pagbuhat, pedeng na reach mo na plateau, nangyari n yan sakin.

Mighty_Oak

^Nangyayari sa lahat yan. All you have to do is to figure out what you need to tweak to bust your plateau. Madaming factors and involved hindi lang yung current programming mo. Your nutrition, rest, stress level sometimes sa form lang on the compound lifts would make you add more weight on your lifts.

Also, progression is not just on adding weight but you can still progress if you can add more reps even if it's the same weight.

jrdn129

so after nga 6 weeks, magpapalit naba ako ng program???

Kyzack

BraSo wrote:

if you think na ok naman ung strength gains mo with your current program, ika nga ni BossJ, stick to it

jrdn129

Kyzack wrote:

BraSo wrote:

if you think na ok naman ung strength gains mo with your current program, ika nga ni BossJ, stick to it

ahh nag stop napo kasi yung pag gain ko ng weight at strenght e, kelangan n ata mag change ng program ....

sergieee

kung gusto mo talaga mag change tignan mo dun sa workout programs section pili ka dun na sakto sayo

builddestroy

depends on your goal

rotrot78

granting na talagang yung strength mo sa ganun program naabot mo, then change ka na. pero maraming factors bat hindi ka nag gain ng strength not enough rest, nutrition, will to lift.

jrdn129

sige mga sir, baka i try ko yung "The Truth About Building Muscle by Sean Nalewanyj " recommended e. saka di masyadong mdami. sa mga nag try na neto kamusta naman ? kaso sira na yung link e.. block na.

DSmallDivide

hanapin mo na lang sir dun sa pages dun sa thread naka attach yun dun sa isa sa mga posts ko. I have tried the said program and it worked for me naman im still using till now (well most of it just tweaked some of the exercises)

jrdn129

DSmallDivide wrote:

hanapin mo na lang sir dun sa pages dun sa thread naka attach yun dun sa isa sa mga posts ko. I have tried the said program and it worked for me naman im still using till now (well most of it just tweaked some of exercises)

sir ask lang. kung pano yung warm up neto di ko masyadong na gets e. 5x5 warmup .. and how long yung rest invterbal between sets.

DSmallDivide

Warm-up is acclimated (spelling?), 5 sets. 1st:10 reps lightest weight (normally bar weight lang toh) 2nd: 8reps load light plates, 3rd: 5reps 50percent ng max weight mo, 4th: 3reps 70% max weight, 5th:1-2 reps 80% max weight. that's how the warm up sa program ni sean is done.

sergieee

eto ba yung program natin sir ds? gusto ko kasi mabasa buong program natin eh

DSmallDivide

nope iba pa to sergie, eto yung una kong program before ako nag shift/tweak ng program ko.

jrdn129

DSmallDivide wrote:

Warm-up is acclimated (spelling?), 5 sets. 1st:10 reps lightest weight (normally bar weight lang toh) 2nd: 8reps load light plates, 3rd: 5reps 50percent ng max weight mo, 4th: 3reps 70% max weight, 5th:1-2 reps 80% max weight. that's how the warm up is sa program ni sean is done.

sir salamat gets ko na agad batay sa explanation mo. how about naman sa rest between sets? ilang seconds/minutes

DSmallDivide

la naman prescribed rest periods, basta pag kaya mo na bumuhat ulit go na ulit. in my case 1 to 1.5 mins ok na ako. sa working sets dun mas medyo mahaba ang rest periods ko.

jrdn129

DSmallDivide wrote:

la naman prescribed rest periods, basta pag kaya mo na bumuhat ulit go na ulit. in my case 1 to 1.5 mins ok na ako. sa working sets dun mas medyo mahaba ang rest periods ko.

ah so depende pla sa recovery., ilang minutes/hrs nyo natatapos yung program

DSmallDivide

for every session 45mins-1 hr kasama warmup and cool down stretching dun

jrdn129

saglit lang din pala. parang rippetoe lang din

DSmallDivide

ideally naman talaga sa workout programs 60 mins ang optimal timeframe kasi after 30 mins of strenuous workout nagshoo-shootup ang cortisol and lactic acid sa katawan natin w/c are both counter productive sa BB and could also lead to over traning pag sumobra ka sa tagal ng pagwoworkout.

jrdn129

DSmallDivide wrote:

for every session 45mins-1 hr kasama warmup and cool down stretching dun

sir ask lang pano yung cable pushdown at ez skull crusher dun sa program ni sean nalewanyj? tinignan ko sa youtube. iba iba e. nalilito ako

additional question narin sir, payat kasi ako . ectomorph. mahahaba mga legs limbs, kaso may bilbil ako., pwede ko bang isingit yung pag jojogging every rest day ko? pra mabawasan body fats ko. although payat ako

saka yung sa dips at chin ups. pano sir pag ka ko pa lagpas ng 7 reps. dagdagan ko pa? wala kasi sa gym nung belt na nilalagyan ng plates, sa sean nalewaynj kasi 5-7 reps lng nkalagay

rugged666

jrdn129 wrote:

sir ask lang pano yung cable pushdown at ez skull crusher dun sa program ni sean nalewanyj? tinignan ko sa youtube. iba iba e. nalilito ako

additional question narin sir, payat kasi ako . ectomorph. mahahaba mga legs limbs, kaso may bilbil ako., pwede ko bang isingit yung pag jojogging every rest day ko? pra mabawasan body fats ko. although payat ako

saka yung sa dips at chin ups. pano sir pag ka ko pa lagpas ng 7 reps. dagdagan ko pa? wala kasi sa gym nung belt na nilalagyan ng plates, sa sean nalewaynj kasi 5-7 reps lng nkalagay

tricep pushdown


skullcrusher

jrdn129

bro salamat. ! , gets ko na agad. sya nga pla yung warm up ba sa program ni sean nalewaynj kada bagong set mag wawarmp up ako? or sa unag set lng?

DSmallDivide

jrdn129 wrote:

DSmallDivide wrote:

for every session 45mins-1 hr kasama warmup and cool down stretching dun

sir ask lang pano yung cable pushdown at ez skull crusher dun sa program ni sean nalewanyj? tinignan ko sa youtube. iba iba e. nalilito ako

additional question narin sir, payat kasi ako . ectomorph. mahahaba mga legs limbs, kaso may bilbil ako., pwede ko bang isingit yung pag jojogging every rest day ko? pra mabawasan body fats ko. although payat ako

saka yung sa dips at chin ups. pano sir pag ka ko pa lagpas ng 7 reps. dagdagan ko pa? wala kasi sa gym nung belt na nilalagyan ng plates, sa sean nalewaynj kasi 5-7 reps lng nkalagay

sorry ngayun lang nabasa. Naibigay na yung pushdown and ez bar skull crushers na execution so tama yung bigay ni rugged. about sa cardio yes pwede mo isingit yun during restdays though use HIIT instead or you might want to incorporate BB complex exercises for cardio.

Sa Dips and chin-up pwede mo naman gawin to-failure.

jrdn129

jrdn129 wrote:

DSmallDivide wrote:

Warm-up is acclimated (spelling?), 5 sets. 1st:10 reps lightest weight (normally bar weight lang toh) 2nd: 8reps load light plates, 3rd: 5reps 50percent ng max weight mo, 4th: 3reps 70% max weight, 5th:1-2 reps 80% max weight. that's how the warm up is sa program ni sean is done.

sir salamat gets ko na agad batay sa explanation mo. how about naman sa rest between sets? ilang seconds/minutes

DSmallDivide wrote:

jrdn129 wrote:

DSmallDivide wrote:

for every session 45mins-1 hr kasama warmup and cool down stretching dun

sir ask lang pano yung cable pushdown at ez skull crusher dun sa program ni sean nalewanyj? tinignan ko sa youtube. iba iba e. nalilito ako

additional question narin sir, payat kasi ako . ectomorph. mahahaba mga legs limbs, kaso may bilbil ako., pwede ko bang isingit yung pag jojogging every rest day ko? pra mabawasan body fats ko. although payat ako

saka yung sa dips at chin ups. pano sir pag ka ko pa lagpas ng 7 reps. dagdagan ko pa? wala kasi sa gym nung belt na nilalagyan ng plates, sa sean nalewaynj kasi 5-7 reps lng nkalagay

sorry ngayun lang nabasa. Naibigay na yung pushdown and ez bar skull crushers na execution so tama yung bigay ni rugged. about sa cardio yes pwede mo isingit yun during restdays though use HIIT instead or you might want to incorporate BB complex exercises for cardio.

Sa Dips and chin-up pwede mo naman gawin to-failure.

thanks sir sa malinaw na mga sagot., last question sir, yung warm up ba is sa first set lang ginawa? or every other set? for example... mag wawarm up ako sa bench press .. next is incline dumble.. need ko din ba mag warm up sa incline dumble?