^pag overtrained na legs mo baka hindi mo na kayanin pa magWO ng lower body sa next legday mo. pero hindi porke kaya e sige lang ng sige. ipahinga mo din.
yan po yung current trainin plan ko. after ng staright 3 dyas training, rest then ulit. So ano po ma advise nyo sir ? baguhin ko po ba yang training plan ko? salamat po
haha i cant imagine how you're able to manage that kind of split bro... Buffet style WO!
Ganito, so your approach is 2x a week training on every bodypart which is ok BUT including legs 4x a week???? i wont say you will "overtrain" or "doing too much". Actually, i think you're doing LESS and UNDERTRAINING... why? because you can do all that in a week!? sounds like a series of easy WO's to me. based on my experience, as much as i want to train everyday, if i go all out, heavy, brutal whatever for sure i'll be worn out the next day. it's either i'll extend my sleep and train much late the following day or take a complete rest.
So, reassess how you attack your WO's coz for sure once you start training HARD, you will cut that frequency by half. check your poundages, your sets, rep range, exercise order etc. Evaluate everything. Dont make your WO's easy or achievable. Make it uncomfortable
Mai advise nyo po ba na bawasan ko yung leg day ko sa 3x a week na lang?
Currently po, pyramid set ang ginagawa ko and ayon naman sa PT ng gym ko ok naman daw po ung posture ko. Yung set(s) po 1 warmup then 3 working set. So ano po magandang mai suggest nyo? salamat po
hehe basta heavy ass weights as in hirap ka habang kinakarga mo yung bakal ( since alam naman ng trainer mo kung masisira na form mo) execute mo ng maayos, matik busog masels mo dun.
Yung Pyramid training mo ba halos seconds lang ang rest in between sets tapos banat agad for the next challenging weight?
Yung mga assistance mo hehe try mo one time i supersets , ang sarap sa masels , you'll die haha
sa pyramid training ko 1mins rest ko bago yung next set. and tama ka papz, busog nga maskels ko kada set.
sa superset naman, once ko sinubukan simula ng nag join ako dito sa pbb pero i admit , nakakapagod talaga kaya di ko muna inulit and nag focus nalang ako sa proper posture at sa pagdagdag ng weights.
kahit anong tawag pa sa ginagawa mo, kahit walang pangalan program mo hindi yun ang basehan. ang issue mo dito ay kung papano mo binabanatan at binubugbog yung katawan mo every training day. kasi kahit bigyan kita ng spilt schedule or exercise program, pati na reps at sets na gagawin mo, at kahit sabihan kita go heavy, go hard, bust ass, wala lahat kwenta yan. numbers lang yan at instructions in paper. ang mahalaga ay yung pag-ATTACK mo sa WO every rep, every set, day in and day out.
kaya nga advice ko sayo kanina ay evaluate mo muna kung PAPANO ka ba magbuhat. ask yourself bro
mas madaling sagutin yun concern mo pag alam mo yung totoong problem
sir, may tanung lang po ako, dahil po ang training ko ay pyramid(increasing weights kada set then less reps) ung 3-5 mins po ba dapat kong sundin na pahinga? salamat
@sir vinch
Sir, i would just like to ask something about muscle separation and definition.
Do i have to do particular types of workout to achieve separation or definition? Or will it naturally show as our muscles grow?
"papaano ka magbuhat" what do you mean po dito sir? Kasi kung ako po, buhat ng mabigat at tamang posture/execution para mas mabanat yung muscles. Please enlighten me po salamat sir
you achieve muscle separation thru years and years of training. kung mapapansin mo, habang tumatagal ka sa pagbubuhat unti unti naghihiwalay yung muscle groups or mas nagiging prominent. if you will look at off season photos of BBers, they still have cuts despite having a layer of fat covering their muscles, that's it.
Definition is achieved when you are in a certain level of leaness. So, lets say you have 15% BF, your definition will be different when you get to 12% BF, 10%BF and so on. There are variables which affects your muscle definition, like bloat, water retention, lack of muscle separation etc. perfect example is abs. look at the abdominals of skinny guys (definition), they are defined but they are not deeply carved like the muscular BBers (separation + definition).
i told your brah, it's more than just lifting hehehe
hirap explain kasi intensity cant be put into words. pero para madali ganito. watch YT, compare celebity WO's with Pro BBers/athlete WO's. both are tough IMO but kung ikaw nasa kalagayan nung celebrity at nakasabay mo magbuhat yung mga Pro, what will you feel?
Currently po, pyramid set ang ginagawa ko and ayon naman sa PT ng gym ko ok naman daw po ung posture ko. Yung set(s) po 1 warmup then 3 working set. So ano po magandang mai suggest nyo? salamat po
I don't know who your personal trainer is but just to be sure that you are doing the exercises properly
yes sir, every set ko at nakaka 12 reps ako, sa next set ko dadagan ko pa po hangang maka minimum 6 reps nalang at pag ganun pong 6 reps nalang nagawa means gulong na po ako nun hehehe salamat po ulit sa tips
@ sir vinch
salamat sir vinch. naintindihan ko na po gusto nyo parating hhehehe
i told your brah, it's more than just lifting hehehe
hirap explain kasi intensity cant be put into words. pero para madali ganito. watch YT, compare celebity WO's with Pro BBers/athlete WO's. both are tough IMO but kung ikaw nasa kalagayan nung celebrity at nakasabay mo magbuhat yung mga Pro, what will you feel?
Ako na feel ko an yan, nung nakasama ko mag buhat si vinch, 100% no teaching zone, game face si vinch, ibang iba hahaha tho, ganun din naman ako sa Miga Pawir mag buhat.. hehe
sana dumating din yung time na makasama ako sa mga GWO ng pbb para mas ma motivate ako sa inyo at syempre makilala na rin yung mga bumubuo dito. dadayo talaga ako kahit sa manila pa yan hihihi
Hi mga sir, ask ko lang sana kung anong program ba ang effective para maging sexy, lean and ripped? I've been working out since 2008, on and off po ako sa gym. Last year I started with Starting Strength. Right now, still doing compound exercises with some isolation. Goal ko talaga na lumakas din and have solid muscles. So I'm wondering if it's really just really solid strength training that I need to focus on.
I've seen people not doing the basic compound exercises, at dinadaya pa ang mga reps nila, also just focusing on isolations pero maganda naman ang katawan nila. But probably their strength is the issue.
^ paki tanong anung fitness regimen niya para ma share dito at tularan nung mga gusto magi sexy, lean at ripped. Para hindi na mag aksaya kaka sagot yung mga masters dito na hindi din naman sinusunod yung mga payo nila.
Comments
eto po training ko
day1 : chest, tri's/legs
day2: back/biceps
day3: shoulder/legs
day4: OFF
day5: chest/tri's/legs
day6: back/biceps
day7:shoulder/legs
yan po yung current trainin plan ko. after ng staright 3 dyas training, rest then ulit. So ano po ma advise nyo sir ? baguhin ko po ba yang training plan ko? salamat po
Ganito, so your approach is 2x a week training on every bodypart which is ok BUT including legs 4x a week???? i wont say you will "overtrain" or "doing too much". Actually, i think you're doing LESS and UNDERTRAINING... why? because you can do all that in a week!? sounds like a series of easy WO's to me. based on my experience, as much as i want to train everyday, if i go all out, heavy, brutal whatever for sure i'll be worn out the next day. it's either i'll extend my sleep and train much late the following day or take a complete rest.
So, reassess how you attack your WO's coz for sure once you start training HARD, you will cut that frequency by half. check your poundages, your sets, rep range, exercise order etc. Evaluate everything. Dont make your WO's easy or achievable. Make it uncomfortable
Mai advise nyo po ba na bawasan ko yung leg day ko sa 3x a week na lang?
Currently po, pyramid set ang ginagawa ko and ayon naman sa PT ng gym ko ok naman daw po ung posture ko. Yung set(s) po 1 warmup then 3 working set. So ano po magandang mai suggest nyo? salamat po
Yung Pyramid training mo ba halos seconds lang ang rest in between sets tapos banat agad for the next challenging weight?
Yung mga assistance mo hehe try mo one time i supersets , ang sarap sa masels , you'll die haha
sa pyramid training ko 1mins rest ko bago yung next set. and tama ka papz, busog nga maskels ko kada set.
sa superset naman, once ko sinubukan simula ng nag join ako dito sa pbb pero i admit , nakakapagod talaga kaya di ko muna inulit and nag focus nalang ako sa proper posture at sa pagdagdag ng weights.
kahit anong tawag pa sa ginagawa mo, kahit walang pangalan program mo hindi yun ang basehan. ang issue mo dito ay kung papano mo binabanatan at binubugbog yung katawan mo every training day. kasi kahit bigyan kita ng spilt schedule or exercise program, pati na reps at sets na gagawin mo, at kahit sabihan kita go heavy, go hard, bust ass, wala lahat kwenta yan. numbers lang yan at instructions in paper. ang mahalaga ay yung pag-ATTACK mo sa WO every rep, every set, day in and day out.
kaya nga advice ko sayo kanina ay evaluate mo muna kung PAPANO ka ba magbuhat. ask yourself bro
mas madaling sagutin yun concern mo pag alam mo yung totoong problem
sir, may tanung lang po ako, dahil po ang training ko ay pyramid(increasing weights kada set then less reps) ung 3-5 mins po ba dapat kong sundin na pahinga? salamat
Sir, i would just like to ask something about muscle separation and definition.
Do i have to do particular types of workout to achieve separation or definition? Or will it naturally show as our muscles grow?
"papaano ka magbuhat" what do you mean po dito sir? Kasi kung ako po, buhat ng mabigat at tamang posture/execution para mas mabanat yung muscles. Please enlighten me po salamat sir
Definition is achieved when you are in a certain level of leaness. So, lets say you have 15% BF, your definition will be different when you get to 12% BF, 10%BF and so on. There are variables which affects your muscle definition, like bloat, water retention, lack of muscle separation etc. perfect example is abs. look at the abdominals of skinny guys (definition), they are defined but they are not deeply carved like the muscular BBers (separation + definition).
sa tingin ko, ang punto ni vinch ay yung challenge ng workout mo
mararamdaman mo sa sarili mo kung gaano kahirap yung workout mo
example:
you can bench press 150 lbs @ 8 reps for 3 sets, after that 3 sets, kung kaya mo pa ang another 3 sets of the same weight and reps, that is light
or kung nakukuha mo pang mag-isip ng kung ano-anong bagay habang nagbubuhat, malamang na light weight yun
di ko sinasabi na you go training to muscle failure.
Okay po. Thank you sir. Malinaw na po.
i told your brah, it's more than just lifting hehehe
hirap explain kasi intensity cant be put into words. pero para madali ganito. watch YT, compare celebity WO's with Pro BBers/athlete WO's. both are tough IMO but kung ikaw nasa kalagayan nung celebrity at nakasabay mo magbuhat yung mga Pro, what will you feel?
I don't know who your personal trainer is but just to be sure that you are doing the exercises properly
watch the tutorials below
So You Think You Can Squat (Parts 1-5)
http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/
So You Think You Can Bench (Parts1-7)
http://train.elitefts.com/instructional/so-you-think-you-can-bench-parts1-7/
So You Think You Can Deadlift? (Part 9) --> Links to parts 1 to 8 are in the bottom portion
http://articles.elitefts.com/training-articles/so-you-think-you-can-deadlift-part-9/
yes sir, every set ko at nakaka 12 reps ako, sa next set ko dadagan ko pa po hangang maka minimum 6 reps nalang at pag ganun pong 6 reps nalang nagawa means gulong na po ako nun hehehe salamat po ulit sa tips
@ sir vinch
salamat sir vinch. naintindihan ko na po gusto nyo parating hhehehe
Ako na feel ko an yan, nung nakasama ko mag buhat si vinch, 100% no teaching zone, game face si vinch, ibang iba hahaha tho, ganun din naman ako sa Miga Pawir mag buhat.. hehe
Sya yung early model ng human evolution na mamaw.. malaki na , anlakas pa... balbon pa! Primal Gorilla ! hehe
I've seen people not doing the basic compound exercises, at dinadaya pa ang mga reps nila, also just focusing on isolations pero maganda naman ang katawan nila. But probably their strength is the issue.
need na talaga ng FAQ thread.
Read Jesty's journal AKA as the SHAKALAKA BOOM CHRONICLES brah.
ok naman pala eh
lol.. sir Braso nakikita ko yan, taga Novaliches yan. nagtitinda ng gulay yan sa sidewalk if im not mistaken.