Trivia: Alam nyo ba na ginamit ni Hany Rambod ang 5x5 sa fst-7 protocol? WHAT? 5x5?! Lupit lataga ng 5x5!!!!
I think after the fst-7 protocol, sa fst-7 reloaded ata inapply ni hany yung 5x5 sa heavy compound lifts like BP, followed by isolations then finished it with 7's. Seth Feroce was one who used the 5x5+7's
What makes fst-7 different ba aside from dun sa 7s? Sa research ko yun lang nakikita ko difference eh.
Actually kaya eto ang pinili ko na program eh halos lahat ng program na nakikita ko eh kelangan may deadlift. I can't do deadlifts now because of my bad lower back. I know na it can strengthen my lower back but right now, the risks outweigh the rewards.
deadlift is just an exercise so pwde mo sya wag gawin or palitan mo. shrugs+back extensions?
kaya lang recently yung big3 ang foundation ng mga programs kasi nagsulputan ang strength training sa mga sites. shempre pag uso papatusin ng mga tao. So dont feel guilty if you cant deadlift, madami pang pwede gawin
sir @badass_vinch question, since saglit lang ung rest periods mo dito between sets, as heavy/as challengeing as possible waeights padin? like continue with your current weights or mag dedeload ka to compensate with the stress? sorry dumb question
Correct me if I'm wrong. I think fascia training is for advance training. Why use this training Kung hindi pa mature yung muscles or baby pa? Haha sa pagkakaalam ko maganda to pag pag nag plateau. But bodybuilders who introduces fascia training are the ones who reached or almost reached their genetic limit. While some of us who plateaud is because of not good programming or training
Correct me if I'm wrong. I think fascia training is for advance training. Why use this training Kung hindi pa mature yung muscles or baby pa? Haha sa pagkakaalam ko maganda to pag pag nag plateau. But bodybuilders who introduces fascia training are the ones who reached or almost reached their genetic limit. While some of us who plateaud is because of not good programming or training
pano mo malalaman paps kung mature na ung muscle or baby pa?
sir @badass_vinch question, since saglit lang ung rest periods mo dito between sets, as heavy/as challengeing as possible waeights padin? like continue with your current weights or mag dedeload ka to compensate with the stress? sorry dumb question
it will vary depende sayo. Sa bodybuilding routines hindi particular sa weight, more on form+tension. So you could use whatever weight you want basta makuha mo yung form+tension. kunyari sa DB flyes, 1st set 35's x 12 tapos it doesn't feel right on the pecs, pwede mo drop sa 30's sa next set. After that pag gumaan naman sa pakiramdam balik ka sa 35's or 40's. You need to work/feel the target area.
sir @badass_vinch question, since saglit lang ung rest periods mo dito between sets, as heavy/as challengeing as possible waeights padin? like continue with your current weights or mag dedeload ka to compensate with the stress? sorry dumb question
it will vary depende sayo. Sa bodybuilding routines hindi particular sa weight, more on form+tension. So you could use whatever weight you want basta makuha mo yung form+tension. kunyari sa DB flyes, 1st set 35's x 12 tapos it doesn't feel right on the pecs, pwede mo drop sa 30's sa next set. After that pag gumaan naman sa pakiramdam balik ka sa 35's or 40's. You need to work/feel the target area.
deadlift is just an exercise so pwde mo sya wag gawin or palitan mo. shrugs+back extensions?
kaya lang recently yung big3 ang foundation ng mga programs kasi nagsulputan ang strength training sa mga sites. shempre pag uso papatusin ng mga tao. So dont feel guilty if you cant deadlift, madami pang pwede gawin
Actually I do shrugs nga and back extensions. Nakaka-miss lang mag deadlift.
Second day ko na with this training and I can really feel it working. Sobra yung pump lalo na after the 7s. Kanina leg yung work out ko at halos bumibigay tuhod ko habang naglalakad. Considering na 28 minutes lang yung total workout.
What I did kanina eh 3 sets ng squats (40 pounds lang dahil nga sa slipped disc ko pero talagang babang baba), 3 sets ng leg press (170 lbs for the same reason) at 7 sets ng leg extensions (max na 80 lbs dun sa last 3 sets).
thanks brah.. na sabi na sakin dati yan ni sir @Lazar kaso di ko pa masyado maintindihan ngayon naunwaan ko na. palagay ko pede ko to bigyan ng time pero ung kagaya ng sinabi ni sir V , un may 5x5 sa compounds
mga papz, kung sa legs days, ok lang kaya kung ung seated leg extention at lying leg curl eh mag kasunod tapos i apply ko sa dalawang routine na un ung FST-7?
at eto pa pala, base sa mga nabasa kong training routine mag kahiwalay pa ung quads at hams training days, pwede na ung pagsabayin sa legs day?
additional na tanong, ung db flye, beneficial ba sya kung i- FST-7? puro kasi cable crossover nakikita ko
salamat sa mga ka PBB
base sa mga nabasa kong training routine mag kahiwalay pa ung quads at hams training days, pwede na ung pagsabayin sa legs day?
Same day, trini-train ang quads at hams sa Max-OT. At kapag priority ang pagpapa-pack ng mass sa lower extremities, pwedeng twice a week i-train ang hamstrings, since for most people mabilis din itong maka-recover.
base sa mga nabasa kong training routine mag kahiwalay pa ung quads at hams training days, pwede na ung pagsabayin sa legs day?
Same day, trini-train ang quads at hams sa Max-OT. At kapag priority ang pagpapa-pack ng mass sa lower extremities, pwedeng twice a week i-train ang hamstrings, since for most people mabilis din itong maka-recover.
salamat sir core. nililinaw ko na kasi lahat kasi sa martes sisismulan ko na itong training aproach na ito.
kanina sinubukan ko na sa bicep training using machine preacher curl. sa 5th set di ko na nakaya ung load so nag bawas na ko hehehe pero i admit, good pump talaga
Wednesay - Legs ( Full legs training )
Squat / SLDL / DB Walking Lunges / Legs Extention-FST7 / Lying Leg Curl-FST7 / Seated Calve Raise
Thursday - OFF / Rest Day
Friday - Chest Triceps
Chest - Flat BP / Inclined DB Press / Dips / DB Flyes-FST 7
Triceps - CGBP / SK / Push Down-FST7
Saturday - Back and Quads
Back - Pull/Chin up / DL / BB Rows / Tbar Rows / VBar Chin up / Wide LAt pull down or Seated Cable rowing-FST 7
Quad and Hamstring - Seated Leg Extention and Lying Leg Curl - BOTH FST7
Sunday - Shoulder and Biceps
Shoulder - Seated DB Press / DB Side Lateral Raise / Front Plate Raise / 1 arm DB Side Raise-FST7 / BB Shrugs-FST7
Biceps - Hammer Curl / Machine Preacher Curl-FST7
Wednesay - Legs ( Full legs training )
Squat / SLDL / DB Walking Lunges / Legs Extention-FST7 / Lying Leg Curl-FST7 / Seated Calve Raise
Thursday - OFF / Rest Day
Friday - Chest Triceps
Chest - Flat BP / Inclined DB Press / Dips / DB Flyes-FST 7
Triceps - CGBP / SK / Push Down
Saturday - Back and Quads
Back - Pull/Chin up / DL / BB Rows / Tbar Rows / VBar Chin up / Wide LAt pull down or Seated Cable rowing-FST 7
Quad and Hamstring - Seated Leg Extention and Lying Leg Curl - BOTH FST7
Sunday - Shoulder and Biceps
Shoulder - Seated DB Press / DB Side Lateral Raise / Front Plate Raise / 1 arm DB Side Raise-FST7 / BB Shrugs-FST7
Biceps - Hammer Curl / Machine Preacher Curl-FST7
Comments
I think after the fst-7 protocol, sa fst-7 reloaded ata inapply ni hany yung 5x5 sa heavy compound lifts like BP, followed by isolations then finished it with 7's. Seth Feroce was one who used the 5x5+7's
Actually kaya eto ang pinili ko na program eh halos lahat ng program na nakikita ko eh kelangan may deadlift. I can't do deadlifts now because of my bad lower back. I know na it can strengthen my lower back but right now, the risks outweigh the rewards.
kaya lang recently yung big3 ang foundation ng mga programs kasi nagsulputan ang strength training sa mga sites. shempre pag uso papatusin ng mga tao. So dont feel guilty if you cant deadlift, madami pang pwede gawin
pano mo malalaman paps kung mature na ung muscle or baby pa?
it will vary depende sayo. Sa bodybuilding routines hindi particular sa weight, more on form+tension. So you could use whatever weight you want basta makuha mo yung form+tension. kunyari sa DB flyes, 1st set 35's x 12 tapos it doesn't feel right on the pecs, pwede mo drop sa 30's sa next set. After that pag gumaan naman sa pakiramdam balik ka sa 35's or 40's. You need to work/feel the target area.
thanks sir. just as i thought
Actually I do shrugs nga and back extensions. Nakaka-miss lang mag deadlift.
Second day ko na with this training and I can really feel it working. Sobra yung pump lalo na after the 7s. Kanina leg yung work out ko at halos bumibigay tuhod ko habang naglalakad. Considering na 28 minutes lang yung total workout.
What I did kanina eh 3 sets ng squats (40 pounds lang dahil nga sa slipped disc ko pero talagang babang baba), 3 sets ng leg press (170 lbs for the same reason) at 7 sets ng leg extensions (max na 80 lbs dun sa last 3 sets).
@jiggaman
@badass_vinch
na try mo naba itong training nato at sinama mo mo baung 5x5 sa compounds? thanks idol
Eto yung sinusundan ko ngayon. Scroll down sa FST-7.
http://www.bodybuilding.com/fun/5-best-bodybuilding-programs.htm
at eto pa pala, base sa mga nabasa kong training routine mag kahiwalay pa ung quads at hams training days, pwede na ung pagsabayin sa legs day?
additional na tanong, ung db flye, beneficial ba sya kung i- FST-7? puro kasi cable crossover nakikita ko
salamat sa mga ka PBB
Same day, trini-train ang quads at hams sa Max-OT. At kapag priority ang pagpapa-pack ng mass sa lower extremities, pwedeng twice a week i-train ang hamstrings, since for most people mabilis din itong maka-recover.
salamat sir core. nililinaw ko na kasi lahat kasi sa martes sisismulan ko na itong training aproach na ito.
kanina sinubukan ko na sa bicep training using machine preacher curl. sa 5th set di ko na nakaya ung load so nag bawas na ko hehehe pero i admit, good pump talaga
Tuesday - Biceps and Triceps
Biceps - BB Curl / Inclined Alternate Curl / DB Hammer Curl / Machine Preacher Curl-FST 7
Triceps - CGBP / SK / Rope Push Down-FST 7
Wednesay - Legs ( Full legs training )
Squat / SLDL / DB Walking Lunges / Legs Extention-FST7 / Lying Leg Curl-FST7 / Seated Calve Raise
Thursday - OFF / Rest Day
Friday - Chest Triceps
Chest - Flat BP / Inclined DB Press / Dips / DB Flyes-FST 7
Triceps - CGBP / SK / Push Down-FST7
Saturday - Back and Quads
Back - Pull/Chin up / DL / BB Rows / Tbar Rows / VBar Chin up / Wide LAt pull down or Seated Cable rowing-FST 7
Quad and Hamstring - Seated Leg Extention and Lying Leg Curl - BOTH FST7
Sunday - Shoulder and Biceps
Shoulder - Seated DB Press / DB Side Lateral Raise / Front Plate Raise / 1 arm DB Side Raise-FST7 / BB Shrugs-FST7
Biceps - Hammer Curl / Machine Preacher Curl-FST7
ok lang po ba itong training plan ko? or kung hinde pa arrange naman po hihihi @Core @badass_vinch @riddler @milksworth @ALL PBB Members maraming salamat mga brah
up! papansin naman mga brah sa martes na kasi simula nito.. nag basa na ako pero gusto ko malaman reaksyon nyo etc