My spine is tilted 14 degrees to the left dahil sa scoliosis ko kaya problrm ko with pull ups is that one side gets bigger the other side gets stronger. Pero over the years 2 things helped me, grip and rowing strength. Mahirap kasi eliminate yung biceps from taking over especially pag nakasabit ka na. Pag malakas na yung pulling power mo its easier to shift the tension to the lats regardless of the grip and hand placement.
meron kasi syang newbie at advance. hindi ko po na gets kung ang tinutukoy ay newbie sa 5x5 or newbie lang na first time mag bubuhat sa buong buhay nya..
pano ko po iaaply sa buhay ko tong 5x5 na to? ibig ko sabihin pano ako mag aadjust kung ang buhat ko po nandun banda sa advance? gagawin ko parin ba yung newbie? gusto ko lang subukan to kasi nastock yung bench ko eh..
bali po ganito po yung weight na binubuhat ko sa mga buhat na kasama sa 5x5
bench 200lbs *stock*
squats 200lbs *stock*
deadlift 220lbs *mejo kaya pa dagdagan*
pull ups po nagagawa ko yung 5 reps 5 sets body weight full range of motion
eto problema, cable row yung ginagawa ko, 175lbs *stock din* lang max ko, di ko pa natry dynamic row pero handa naman ako matuto.
military press 130lbs (standing) *stock*
san ko po sisimulan yung 5x5 sa week 3 na nung advance?
tapos papalitan ko yung cable row ng dynamic row, sigurado maninibago ako. pano kayang adjust gagawin ko...
"alam ko po marami mas malakas sa akin dito sa pbb. bali humihingi lang ako advice kung pano ko gagawin yung 5x5 sa ganitong lifting stats"
*binasa ko naman po yung guide actually pinaprint ko pa nga eh, 26 pages, ang sabi kasi sundin ko daw eh eh eh kaso yung newbie?? ganun din bubuhatin ko?*
*marami pong salamat pasensya na sa istorbo*
@zehel: question lang bro, nastock ka ba talaga with those lifts and poundage or they just dont feel right anymore when you're doing them?
Kasi progressive ovrload doesnt always mean adding weight to the bar. Madami ka pwede iadjust to break that rut. Try deloading for 2-3 sessions on those lifts but do it with more explosiveness. From there slowly increase the weight back up on your next training days until you break your old numbers. Pag masaya ka na ulit sa lifts mo tska mo pag isipan yung 5x5 kasi baka nagawa mo na pala sya dati hindi ka lang aware.
sir ako rin may tanong.... ok lang po ba pagsabayin ung Biceps at Triceps sa isang araw, may nagsabi po kasi sa akin sa gym na hindi daw maganda kasi masusunug lang daw lahat at hindi lalaki!?
@badass_vinch - hmm.. ok nmn pag binubuhat ko sya, kaso, every month nilalagyan ko ng tag 10lbs each side, tuwing dadagdagan q nakaka isa lang ako minsan dalawa. dati hnd nmn ganun, nung hnd pa 200 yun, tuloy tuloy nmn.. bali 3 months q na pilipilit dagdagan.. sige po tatry ko muna bawasan tapos dadagdagan ko ulit, next time.
@nrg500- tag 10lbs each side po dinadagdag q. meron 5lbs kaso laging may gumagamit, 6 piraso lang kasi yun 5lbs dun, yung tag 10 ang marami at konti gumagamit, kaya yun dinadampot ko pag nag iincrease aq. meron 2.5lbs dalawang piraso, wala gumagamit, pinag interesan ko na yun minsan eh. inasar ako nung ka gym mate ko, para naman daw ako nag loloko, etc etc.. simula nun di ko na hinawakan yun.
20lbs (10 on each side as you have said) is a big jump if you'd ask me. saka normal talaga once you reach the poundages heavier than your bodyweight it really gets tough, Hindi forever you could just keep adding weight the way you were when you started. And unable to add weight w/ your current program doesn't mean it is "no longer" effective.
As for addressing plateau or "sticking points" there are many ways to break but most importantly you'll have to find tyour weakpoints and strengthen them.
@nrg500- tag 10lbs each side po dinadagdag q. meron 5lbs kaso laging may gumagamit, 6 piraso lang kasi yun 5lbs dun, yung tag 10 ang marami at konti gumagamit, kaya yun dinadampot ko pag nag iincrease aq. meron 2.5lbs dalawang piraso, wala gumagamit, pinag interesan ko na yun minsan eh. inasar ako nung ka gym mate ko, para naman daw ako nag loloko, etc etc.. simula nun di ko na hinawakan yun.
wag mo pansinin yung mga ganung tao
kung tinawanan nila yung 5-lb increase or smaller, obviously na di pa nila nasubukan magbuhat ng more than their bodyweight
tulad ng sinabi ni DSmallDivide, darating ang time na mahirap na ang 10-lb increase pag more than your bodyweight (lean body mass specifically) na ang binubuhat mo.
risk for injury din ang ginagawa mong 20-lb increase. hinay hinay lang, wag magmadali. A big and ripped body is not made in months
Try lowering the incline kung adjustable yung bench or much better gawin mong flat. If you still dont feel it in your chest maybe your body structure is not suited for that exercise. Its hard to fully isolate the upper region since the whole pec area is contracting. More trial and error pa siguro brother hehe. Mahirap kasi iassume na its not working especially pag mararmi ka na nagawang pressing movements. Exhausted na yung assisting muscles bago mo tamaan yung upper pecs.
i did it on flat....less than pounds of my inclined BP weight....
palagay ko nga it doesn't fit my body structure...went back doing incline bp...ramdam ko agad yung effect...
i'll just concentrate na lang muna sa usual routine ko...anyway, di naman ako nakikipag contest :-)
^ ive tried reverse grip db press last saturday out of curiosity. i did it in an inline bench, the thing i noticed is my biceps got easily fatigued by the movement. i still have strength to push pero ngalay na kagad yung arms ko specially at the bicep area.
@ zehel: you dont necessarily have to add weight on a monthly or weekly basis. Add weight when your body asks for it. 5, 10 or 20 pounds on any given day is possible when you're in the zone. Basta dont push it too hard when your body is not ready mahirap na mapilayan.
if your current lift at the bench is 200 lbs @ 8 reps
Here are the options you can do to increase the load for next week
200 lbs @ 9 reps
202.5 lbs @ 8 reps
Yes, you can increase the weight for next session by 10 lbs or 20 lbs but it is likely that you won't make 8 reps (assuming your 200 lbs @ 8 reps last session is max effort)
sir dsmalldivide -, akala ko kasi may kakaiba na. normal lang pala yung ganun na habang bumibigat lalo mahirap mag dagdag..
sir jettie sir nrg500 - sige po yung dalawang 2.5lb nalang gagamitin ko pandagdag, yun na pinaka maliit namin,
sir badass vinch - ehehe, yung may ari kasi, pinakekealaman yung buhat q, dagdagan q daw kada month, atleast ngayon alam q na, hindi nmn pala kelangan ganun..
actually ung dagdag ng weight is should be "every training" session (if kaya) saka ganto yan, unlike nung sabi sayu ng mayari ng gym senyo na "every month" ka dapat magdag ng 20 lbs (10 per side). Do it week1 add 5 lbs (2.5 per side), same thing for week 2 so on and so forth pagdating ng end of the month nakapagdagdag ka na ng 20 lbs (or maybe even more) na hindi mo binibigla yung katawan soverloading ng weight. makes sense?
Mga kuya! Pa check naman po ng Chest workout ko. Paki tingnan po kung sobra po ba o kulang or tama lang. Twice a week ko po tine-train ang chest ko, sunday lang po kasi ang rest day ko. Okay lang po ba na once a week lang ang rest day kahit na araw araw po heavy ang workout ko?
@bigboygori: Ayos! This is the routine I’d like to see, simple but brutal and all angles of the pecs are covered (no exotic moves haha). The only thing I noticed is you’re doing 9 exercises, and I bet your going heavy since your rep range is 6-10. If you will hit chest twice a week with that same routine, I think it’s overkill. Too much volume. Why not cut the volume since you train it frequently? I think 5-6 exercises on 1st chest day will do then another 5-6 on the next (with a different routine). Also, make sure you space your workouts properly since you have to take into consideration that your shoulders and arms (not to mention the joints) are all worked on upper body workouts. It’s not always about the muscles, your CNS, joints and overall health are all important. Kaya kausapin mo minsan yung katawan mo baka kasi magtampo hehe.
@bigboygori: Ayos! This is the routine I’d like to see, simple but brutal and all angles of the pecs are covered (no exotic moves haha). The only thing I noticed is you’re doing 9 exercises, and I bet your going heavy since your rep range is 6-10. If you will hit chest twice a week with that same routine, I think it’s overkill. Too much volume. Why not cut the volume since you train it frequently? I think 5-6 exercises on 1st chest day will do then another 5-6 on the next (with a different routine). Also, make sure you space your workouts properly since you have to take into consideration that your shoulders and arms (not to mention the joints) are all worked on upper body workouts. It’s not always about the muscles, your CNS, joints and overall health are all important. Kaya kausapin mo minsan yung katawan mo baka kasi magtampo hehe.
Ahhhh, sige sige kuya susubukan ko yan! Pero yun lang talaga ang chest exercise ko kuya, + yung dips pa sa machine. Kaya ko na bodyweight dips, pero 8 lang kasi ang nagagawa ko kuya. Bale 10 ang workout ko sa chest days ko, hatiin ko nalang tig 5 sa 2 chest days. Ang triceps workout ko, 10,8,6 din ang reps na ginagamit ko kuya, okay ba yun? Oh masyado mababa para sa maliit na muscle group? Ano masasabi mo kuya?
Mas malaki yung chance na makapagincrease ka ng weight on every chest exercise na gagawin mo kung 5exercises per workout lang ang nasa routine mo. for triceps, medyo high rep range on isolation exercise since you already get some tricep stimulation from pressing moves (lalo na sa dips and close grip BP).
Mas malaki yung chance na makapagincrease ka ng weight on every chest exercise na gagawin mo kung 5exercises per workout lang ang nasa routine mo. for triceps, medyo high rep range on isolation exercise since you already get some tricep stimulation from pressing moves (lalo na sa dips and close grip BP).
ahh oo nga ano. Sige next week ganyan na gagawin ko sa workout ko kuya. Eh paano ang rep range ang ma sa-suggest mo kuya? I mean pag isolation, 12-10-8?
worrying about your power output and how much force you produce is irrelevant if your goal is muscular development. unless you are an athlete who require explosiveness like in the NFL or basketball then that's the time you should get technical in terms of performance. Producing force requires overall body coordination, unlike in body building where our main concern is hitting the muscle in any way possible and make it grow. regardless of the weight, the question is... are you hitting your muscles? if not, then you might as well rethink your training.
physical development and aesthetic look= bodybuilding
Mga sir, tanong lang. Kasi ang naging prob ko, after ko magpa-bulk, medyo naging chubby yung pisngi ko. Nagiging lean na yung katawan ko, pero yung cheeks, di pa.HAHA cardio ba ang sagot? salamat mga sir!
@nrg: i get your point brother, but for the newbies on the thread na nanaguguluhan na sa mga technical terms, eto lang yan... all reps count. light or heavy weight, slow controlled or explosive lifting. they all count, they all produce results. kaya nga sabi ko, are you hitting the muscle? yun kasi ang tanong. if you dont feel it hitting your muscles then drop it right away, make adjustment or do something else.
Comments
meron kasi syang newbie at advance. hindi ko po na gets kung ang tinutukoy ay newbie sa 5x5 or newbie lang na first time mag bubuhat sa buong buhay nya..
pano ko po iaaply sa buhay ko tong 5x5 na to? ibig ko sabihin pano ako mag aadjust kung ang buhat ko po nandun banda sa advance? gagawin ko parin ba yung newbie? gusto ko lang subukan to kasi nastock yung bench ko eh..
bali po ganito po yung weight na binubuhat ko sa mga buhat na kasama sa 5x5
bench 200lbs *stock*
squats 200lbs *stock*
deadlift 220lbs *mejo kaya pa dagdagan*
pull ups po nagagawa ko yung 5 reps 5 sets body weight full range of motion
eto problema, cable row yung ginagawa ko, 175lbs *stock din* lang max ko, di ko pa natry dynamic row pero handa naman ako matuto.
military press 130lbs (standing) *stock*
san ko po sisimulan yung 5x5 sa week 3 na nung advance?
tapos papalitan ko yung cable row ng dynamic row, sigurado maninibago ako. pano kayang adjust gagawin ko...
"alam ko po marami mas malakas sa akin dito sa pbb. bali humihingi lang ako advice kung pano ko gagawin yung 5x5 sa ganitong lifting stats"
*binasa ko naman po yung guide actually pinaprint ko pa nga eh, 26 pages, ang sabi kasi sundin ko daw eh eh eh kaso yung newbie?? ganun din bubuhatin ko?*
*marami pong salamat pasensya na sa istorbo*
Kasi progressive ovrload doesnt always mean adding weight to the bar. Madami ka pwede iadjust to break that rut. Try deloading for 2-3 sessions on those lifts but do it with more explosiveness. From there slowly increase the weight back up on your next training days until you break your old numbers. Pag masaya ka na ulit sa lifts mo tska mo pag isipan yung 5x5 kasi baka nagawa mo na pala sya dati hindi ka lang aware.
gaano ba kabigat ang idanadagdag mo na weight sa bench press ?
kung hirap ka sa 5-lb increase, try mo ang 2.5-lb increase
bihira nga lang sa mga small-time na gym ang may 1.25-lb plates. bili ka na lang ng sarili mo at dalhin mo sa gym
Did it have a considerable positive effect on the 4 big lifts (Squat, Deadlift, Bench Press, Press) ?
How often can you train this ? Are there gyms/places conducive to sled training ?
thanks
@nrg500- tag 10lbs each side po dinadagdag q. meron 5lbs kaso laging may gumagamit, 6 piraso lang kasi yun 5lbs dun, yung tag 10 ang marami at konti gumagamit, kaya yun dinadampot ko pag nag iincrease aq. meron 2.5lbs dalawang piraso, wala gumagamit, pinag interesan ko na yun minsan eh. inasar ako nung ka gym mate ko, para naman daw ako nag loloko, etc etc.. simula nun di ko na hinawakan yun.
As for addressing plateau or "sticking points" there are many ways to break but most importantly you'll have to find tyour weakpoints and strengthen them.
wag mo pansinin yung mga ganung tao
kung tinawanan nila yung 5-lb increase or smaller, obviously na di pa nila nasubukan magbuhat ng more than their bodyweight
tulad ng sinabi ni DSmallDivide, darating ang time na mahirap na ang 10-lb increase pag more than your bodyweight (lean body mass specifically) na ang binubuhat mo.
risk for injury din ang ginagawa mong 20-lb increase. hinay hinay lang, wag magmadali. A big and ripped body is not made in months
try mo ang 2.5-lb increase or 5-lb increase
up ko lang ang post ko sa previous page
thanks
i did it on flat....less than pounds of my inclined BP weight....
palagay ko nga it doesn't fit my body structure...went back doing incline bp...ramdam ko agad yung effect...
i'll just concentrate na lang muna sa usual routine ko...anyway, di naman ako nakikipag contest :-)
if your current lift at the bench is 200 lbs @ 8 reps
Here are the options you can do to increase the load for next week
200 lbs @ 9 reps
202.5 lbs @ 8 reps
Yes, you can increase the weight for next session by 10 lbs or 20 lbs but it is likely that you won't make 8 reps (assuming your 200 lbs @ 8 reps last session is max effort)
sir dsmalldivide -, akala ko kasi may kakaiba na. normal lang pala yung ganun na habang bumibigat lalo mahirap mag dagdag..
sir jettie sir nrg500 - sige po yung dalawang 2.5lb nalang gagamitin ko pandagdag, yun na pinaka maliit namin,
sir badass vinch - ehehe, yung may ari kasi, pinakekealaman yung buhat q, dagdagan q daw kada month, atleast ngayon alam q na, hindi nmn pala kelangan ganun..
Barbell Bench Press (Incline, Flat, Decline) - 10,8,6 reps
Dumbbell Bench Press (Incline, Flat, Decline) - 10,8,6 reps
Dumbbell Flyes (Incline, Flat, Decline) - 10,8,6 reps
Ano po masasabi nyo mga kuya? Gusto ko pa sana magpalaki kaya sinubukan ko po yan 10,8,6 reps.
Ahhhh, sige sige kuya susubukan ko yan! Pero yun lang talaga ang chest exercise ko kuya, + yung dips pa sa machine. Kaya ko na bodyweight dips, pero 8 lang kasi ang nagagawa ko kuya. Bale 10 ang workout ko sa chest days ko, hatiin ko nalang tig 5 sa 2 chest days. Ang triceps workout ko, 10,8,6 din ang reps na ginagamit ko kuya, okay ba yun? Oh masyado mababa para sa maliit na muscle group? Ano masasabi mo kuya?
ahh oo nga ano. Sige next week ganyan na gagawin ko sa workout ko kuya. Eh paano ang rep range ang ma sa-suggest mo kuya? I mean pag isolation, 12-10-8?
physical development and aesthetic look= bodybuilding
strength with no emphasis on looks= powerlifting
performance = sport specific training
simple lang bro, nasosobrahan lang sa google. hehe
Mismo. Hahaha