5 Days workout for bulking?
lloydi12345
Posts: 174
Is it good to workout at this frequency? 5 days working out and 2 days for rest?
Marami po akong nabasang journal dito pero hindi ko pa rin alam kung ano yung susundin ko. Nagsearch na lang po ako ng outside this forum na routines and ito nakita ko.
http://www.bodybuilding.com/fun/wotw94.htm
feedback naman po kung okay siya for bulking? yung workout routines naman po hindi ko necessarily susundin, yung susundin ko lang ay yung musles to be worked out for the day.
Day 1: Legs/Abs
Day 2: Chest
Day 3: Back/Abs*
Day 4: Rest
Day 5: Shoulder/Abs*
Day 6: Arms
Day 7: Rest
Edit: Gusto ko po sana mamaximize yung pagbulk ng muscles pero sana ma minimize din yung pagbulk ng tummy.
Kung meron po kayong mas magandang routine paki post na lang po as long as hindi ako mahihirapan sa cutting
Marami po akong nabasang journal dito pero hindi ko pa rin alam kung ano yung susundin ko. Nagsearch na lang po ako ng outside this forum na routines and ito nakita ko.
http://www.bodybuilding.com/fun/wotw94.htm
feedback naman po kung okay siya for bulking? yung workout routines naman po hindi ko necessarily susundin, yung susundin ko lang ay yung musles to be worked out for the day.
Day 1: Legs/Abs
Day 2: Chest
Day 3: Back/Abs*
Day 4: Rest
Day 5: Shoulder/Abs*
Day 6: Arms
Day 7: Rest
Edit: Gusto ko po sana mamaximize yung pagbulk ng muscles pero sana ma minimize din yung pagbulk ng tummy.
Kung meron po kayong mas magandang routine paki post na lang po as long as hindi ako mahihirapan sa cutting
Comments
Wag mo masyadong pansinin yung tiyan mo. Pag nakapagbulk ka na, mas madali magcut o magbawas ng taba.
Try MAX OT or 5x5 na training routines. You wont regret it.
Goodluck sir![/b]
Try 5x5, 3x a week lang and shorter ang workout time around 1hr lang more or less.
Salamat mga expert, cge itatry ko yung 5x5. Parang ang hirap pala. Tama ba ito?
Quoted from http://www.eclipsegym.com/forums/viewtopic.php?t=57
Format - Weights x reps x sets
Workout 1 (monday)
Bench: (X+10)x5, (X+15)x5, (X+20)x5, (X+25)x5, (X+30)x5 *QUESTION*(paano po yung rest nito after 5 reps?)
Squat: (X)x5x5 (warmup 45x5)
Row: (X)x5x5 (no warmup)
Workout 2 (wednesday)
Deadlift: (X)x5x5
Squat: (X)x5x5
Military press: (X)x5x4 (4 sets)
Pullups: Bodyweight x5x5
Workout 3 (friday)
Bench: (X)x5x5
Squat: (X+10)x5, (X+15)x5, (X+20)x5, (X+25)x5, (X+30)x5
Row: (X)x5x5 (no warmup)
*note: kaya (X) yung nilagay ko kasi to determine pa kung ilan ang magiging max weight na gagamitin ko.
ano yung max ot sir?
ah! sige sige, unahin ko muna yung 5x5, tingnan ko kung lumaki ako sa isang buwan, then kung kulang dagdag pa ako 1 month ulit tapos punta na ako sa 5x a week or yung 12 weeks na getting ripped. Thanks.
Ah I see. Ibobookmark ko na rin yung about sa p90x, kukuha rin ako ng idea kung mag cucutting na ako. Thanks po.
-Ok naman ung training splits mo kuya
-Para ma-minimize mo ing fat sa bulking phase?
Stick ka sa diet mo ng 6 days(make it clean as possible)
Tpos ung 7th day,have it your ,kainin mo ung gusto mo,calcute mo lng ung protein intake mo
-para sakin Sir,dagdag ka ng cardio 1-2times a week
-sacrifice mo muna ung abs mo,para sa muscle gains
Saka ka na mag strikto na diet pag malapit ng summer
cheers cheers
Happy 2013 din sir!
Gagawin ko na lang 7 days a week since pinaghandaan ko na talaga yung clean diet. Paano ko sir isisingit yung cardio? Sacrifice na talaga ito kay tummy hehehe. I'll take note of my protein in-take na rin. Salamat sir sa input.
ano ba timbang mo sir?
height mo po???
tsaka if may mga images pwede mo rin e post.... para maka tweak yung mga masters natin dito sa routine mo po.baka makatulong rin ako.
5'6 and 145lbs. May journal na po ako sir. http://pinoybodybuilding.com/forum/Thread-lloyd-s-voyage-to-definition-Bulking?page=4
May mga nagsuggest na rin po pero kung may maidadagdag ka rin sir mas maganda
Effective workouts for bulking and besides workouts do focus on your diet plans also, take supplements and have energy fluids. Add milk, yogurt, meat, eggs, fish, banana, mango, potato, cheese, root beats and rice more in your daily meals.
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Sir medyo malaki na po kasi ang legs ko kasi before i do a lot of biking and basketball... And everyday na eexercise nman po ung legs ko... Kaya hinahabo ko yung upper body ko... Ano po magandang prog
Thanks
You think your legs are big enough? it could be true in the sense of you're upper body might be really "thinner" (take note thinner not smaller) than your lower body w/c somewhat skews your perception pagdating sa katawan mo. Not to argue w/ you fine we'll take your word for it However, its still not enough reason to neglect leg training. here are a few things why you should NEVER neglect lower body (or for this case "leg") training:
1. Squatting and deadlifting heavy triggers the "adapative response" of our bodies way better than any other exercise out there hence better release of Growrth Hormones during recovery period w/c equals to more growth of lean mass throughout your body
2. training your lower body also improves your upper body (strength and lean mass growth) progress. Allows your "base" to be more rigid w/c is needed for heavy upper body training.
3. It also helps to NOT have strength imbalances between your lower and upper extremities.
Do i need to say more?
Anyways back to your first question:
There are lots of programs out there for beginners like 5x5, Starting strength, etc... my take is pick a program that focuses more on compound lifts mainly and minimal isolation establish a "strength base" first then later you opt to have an intermediate program like max OT, etc...
You could also check the workout archives in the site we have some programs listed there
HTH
I find many shitty reasons why people not doing Squats especially parallel to ATG forms, such as nakakapagod to start or end with. May knee injury or effin knee problems *come on mader founder!! I bet you are doing squats in a wrong way that's why your knees blewing you off! Then there's this "I do have a big lower body , I don't need this" , well may ganun talaga but hey have you checked if you have a good muscles on your lower? hehe parang sa taas lang din yan, may taba o malaki pero hindi compact or lean mass.. Then there's a people doing leg exercises ignoring squats tapos dinadaan sa leg press hehehe epic! Reason? same as above! O come on bradah!?
I am not a guru or master or anything, just my piece of GAINZZZZ Brah with every knowledge learned from here.
Yes, I highly agree to sir DS! No need to elaborate more! One thing learned from Squats and DL! Super burning ng calories hehe doble ang pawis sa mga ito!