napansin ko lang po sa ibang mga MMA fighter sa UFC may iba sa kanila na hindi ganun kaganda ang katawan kung titignan ganun na alam natin na puspusan ensayo nila bago sumabak sa laban.
katulad po ni Chuck Liddell na medyo malaki ang tiyan na hindi naman po yata abs ung naka umbok, pero syempre isa siya sa mga deadly fighter kahit mukang manginginom ung tiyan nia.at hindi naman sia maskulado.
gusto ko lang po makarinig mga opinyon nyu tungkol sa mga bagay na un. salamat po uli
hindi sila bodybuilder, iba ang training nila specific for MMA. nagbubuhat man sila e hindi para gumanda katawan kundi para maging malakas at explosive.
@badass_vinch sir ano macro-nutri ratio nyan? and ilan total cals. gusto ko kasi sana mameet yung target para maayos ko yung meal plan ko. bara bara kain kasi ako ngayon.
Q<> may magkaibang epekto po ba yung pagbuhat na mabagal at mabilis?
napansin ko po kasi sa gym..
may bumubuhat na I think mga 2-3sec siya bago maka isang reps,
meron na mabilis na parang nagmamadali sa pagbuhat.
salamat po sa sasagot
Depende sa routine yun bro,example sa bench press pag mag sstart one rep pag unrack mo wag mong hahayaang tumagal ng 3sec and sa pag baba naman medyo slow kasi yun yung mas explosive and sa pag angat dapat may kabilisan.
And do some research bro para dka malito.
Q<> may magkaibang epekto po ba yung pagbuhat na mabagal at mabilis?
napansin ko po kasi sa gym..
may bumubuhat na I think mga 2-3sec siya bago maka isang reps,
meron na mabilis na parang nagmamadali sa pagbuhat.
salamat po sa sasagot
ULTRASLOW REPS
Most bodybuilders take two to four seconds to complete a rep. But on occasion, to stress your
muscles differently you might want to experiment with ultraslow reps. How slow? Try
anywhere from 10 to 30 seconds to complete one rep!
Ultraslow training has a number of benefits to offer. It eliminates almost all body
momentum – and thus cheating. Lifting and lowering a weight in ultraslow motion takes pure
muscle power. Another advantage is safety. Most injuries are caused by lifting too much weight
too fast. Such abrupt stopping and starting can damage the tendons, ligaments and muscles.
Slow training eliminates virtually all these dangerous actions. Keep in mind that lifting a
weight using 10- to 30-second reps will require the use of much lighter poundage. On the
surface this sounds counterproductive, but don’t forget you’ll be lifting this lighter weight
strictly with muscle power, not body momentum. By lifting the weight slowly you’ll have to
fully focus on the task at hand. Most bodybuilders also find that they’ll lift the weight through
a greater range of motion when they perform ultraslow reps.
Why are slow reps so effective? Well, muscle fibers work on an all-or-none principle.
There’s no in between. Muscle power is based on the number of fibers contracting, not a graded
response by individual fibers. During an ultraslow-rep set, the muscle fibers will tire very
quickly, so the body will have to recruit more muscle fibers to complete the set.
A second reason for their effectiveness is that ultraslow reps raise the threshold of the
muscles’ Golgi tendon organs. As we saw in the chapter on stretching, Golgi tendon organs are
stretch receptors in muscles that will shut down if they think that the muscle is undergoing
excessive strain. In many cases you terminate a set not because of muscle fatigue, but because
the Golgi tendon organs shut down. Ultraslow reps have been found to reset the Golgi tendon
organs’ firing threshold. This allows you to complete more reps before the muscle shuts down.
With the possible exceptions of squats and bench presses, you can perform ultraslow reps
on just about every exercise you can think of. As with cheating, ultraslow reps on squats and
bench presses are risky because of the weight used and the potential to become trapped under
the weight if you collapse.
ULTRAFAST REPS
Having explained the merits of ultraslow training, it makes sense to discuss the opposite –
using high-speed training during your workouts. As the name suggests, ultrafast reps involve
lifting as much weight as you can handle with the fastest reps possible. This does not mean
bouncing or jerking the weight up rapidly; you still use good technique and pay attention to
form. Some bodybuilders call it “racing the clock”– you try to perform the greatest number of
reps in the shortest time possible.
Ultrafast reps also have the benefit of allowing you to lift heavier weight. As we saw
earlier, one of the primary stimulus for maximum muscle growth is using progressively heavier
weight. All other things being equal, the bodybuilders using the heaviest weights during their
workouts are usually the largest. The key, however, is lifting the weight in good style no matter
what your rep speed.
depende sa routine. example sa akin pag nag Bicep BB curls, mabilis or explosive lifting the bar up, pag going down naman slowly - takes 3 seconds. same din when doing BP, explosive pag push din slowly kung pa baba making sure the bar touches the chest.
ka bruce lee naman, mabilis with a lot of rep. starts with heavy poundage then decreases it with every set but maintains fast rep.
sorry naman sir @maloy ang helpful kasi ng mga tips good vibes pa sa patawang comments sige po lurker nalang ako ditodi na ko cocomment lol!
what sir maloy trying to say is that the admins might accuse you with spamming. you might end up getting ban anyways sir maloy just wanted you to enjoy "the goodvibes" in reading threads here in PBB sir.
^Exactly my point . Wag mo sana ma misinterpret yung sinabi ko , gusto lang namin makasama ka pa ng matagal tagal dito sa forums (without getting banned ) ... Oops , na OT na din ako heheh.
grabeh naman kayo, eh sa natutuwa si @moi_pan at ang text size nang font niya eh mukhang medium to large ata, :P
but srsly..
basa basa ka pa bro, marami ka pang matututunan, I recommend Diet & Nutrition when it comes to your macros , Workouts & Training if you want to find some routine / exercise and journals for motivation ( shout out sa mga active pa rin na old members na sila sir core, jettie , riddler and boss vinch)
newbie here. i'm just getting started on this weights thing. ang pinaka problem ko po kasi is super bilis mangalay ng mga arms ko. kaya if ever magbuhat ako, mga 10 minutes lang wala na akong lakas kahit hindi naman sobrang bigat ng binubuhat ko.
any tips/routine na dapat ko muna gawin for arm strengthening?
Comments
hindi sila bodybuilder, iba ang training nila specific for MMA. nagbubuhat man sila e hindi para gumanda katawan kundi para maging malakas at explosive.
pa up lang po.. confused lang.
try mo magstart dito
P=180
F=50
C=230
napansin ko po kasi sa gym..
may bumubuhat na I think mga 2-3sec siya bago maka isang reps,
meron na mabilis na parang nagmamadali sa pagbuhat.
salamat po sa sasagot
And do some research bro para dka malito.
ULTRASLOW REPS
Most bodybuilders take two to four seconds to complete a rep. But on occasion, to stress your
muscles differently you might want to experiment with ultraslow reps. How slow? Try
anywhere from 10 to 30 seconds to complete one rep!
Ultraslow training has a number of benefits to offer. It eliminates almost all body
momentum – and thus cheating. Lifting and lowering a weight in ultraslow motion takes pure
muscle power. Another advantage is safety. Most injuries are caused by lifting too much weight
too fast. Such abrupt stopping and starting can damage the tendons, ligaments and muscles.
Slow training eliminates virtually all these dangerous actions. Keep in mind that lifting a
weight using 10- to 30-second reps will require the use of much lighter poundage. On the
surface this sounds counterproductive, but don’t forget you’ll be lifting this lighter weight
strictly with muscle power, not body momentum. By lifting the weight slowly you’ll have to
fully focus on the task at hand. Most bodybuilders also find that they’ll lift the weight through
a greater range of motion when they perform ultraslow reps.
Why are slow reps so effective? Well, muscle fibers work on an all-or-none principle.
There’s no in between. Muscle power is based on the number of fibers contracting, not a graded
response by individual fibers. During an ultraslow-rep set, the muscle fibers will tire very
quickly, so the body will have to recruit more muscle fibers to complete the set.
A second reason for their effectiveness is that ultraslow reps raise the threshold of the
muscles’ Golgi tendon organs. As we saw in the chapter on stretching, Golgi tendon organs are
stretch receptors in muscles that will shut down if they think that the muscle is undergoing
excessive strain. In many cases you terminate a set not because of muscle fatigue, but because
the Golgi tendon organs shut down. Ultraslow reps have been found to reset the Golgi tendon
organs’ firing threshold. This allows you to complete more reps before the muscle shuts down.
With the possible exceptions of squats and bench presses, you can perform ultraslow reps
on just about every exercise you can think of. As with cheating, ultraslow reps on squats and
bench presses are risky because of the weight used and the potential to become trapped under
the weight if you collapse.
ULTRAFAST REPS
Having explained the merits of ultraslow training, it makes sense to discuss the opposite –
using high-speed training during your workouts. As the name suggests, ultrafast reps involve
lifting as much weight as you can handle with the fastest reps possible. This does not mean
bouncing or jerking the weight up rapidly; you still use good technique and pay attention to
form. Some bodybuilders call it “racing the clock”– you try to perform the greatest number of
reps in the shortest time possible.
Ultrafast reps also have the benefit of allowing you to lift heavier weight. As we saw
earlier, one of the primary stimulus for maximum muscle growth is using progressively heavier
weight. All other things being equal, the bodybuilders using the heaviest weights during their
workouts are usually the largest. The key, however, is lifting the weight in good style no matter
what your rep speed.
(c) Robert Kennedy †
ka bruce lee naman, mabilis with a lot of rep. starts with heavy poundage then decreases it with every set but maintains fast rep.
Just a friendly reminder... Ayaw ni big brother ng spam sir :P .
what sir maloy trying to say is that the admins might accuse you with spamming. you might end up getting ban anyways sir maloy just wanted you to enjoy "the goodvibes" in reading threads here in PBB sir.
but srsly..
basa basa ka pa bro, marami ka pang matututunan, I recommend Diet & Nutrition when it comes to your macros , Workouts & Training if you want to find some routine / exercise and journals for motivation ( shout out sa mga active pa rin na old members na sila sir core, jettie , riddler and boss vinch)
:sport:
Pano po workout nung "palikpik"? tama b ung term?
d ko alam sa English eh.
ito ung sa likod?
Thank you in advance!
Eto bro Wide pull up,chin up,Barbell row etc. watch mo mga vid kay YT!
tawag Latissimus dorsi or Lats!
aaaaaahhhh... un pla un... hahaha...
thanks bossing!
Correction > Lat
any tips/routine na dapat ko muna gawin for arm strengthening?
TRAIN as much as you can
-i didn't say diet, cut this and that.
eto picture ko boss vinch
May journal ka?
ilang beses ka nagtetraining sa isang linggo? if 4x, hitting 1 bodypart every session for 60-90 minutes. kahit pa intense yung workout mo, kulang yun.
a. chest & back
b. shoulders & arms
c. legs
gawa na lang ako journal para mas address yun concerns ko.thanks idol
im weighing 147-148 right now. di ko lang alam what weight ako magsstart cut.