Official Training Q&A Thread

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Comments

  • YatezYatez Posts: 2,745
    overkill^
  • akosigylakosigyl Posts: 28
    badass_vinch wrote:
    Actually pwede naman. Ang tanong lang is, ilang exercises ba ang plan mo gawin for chest? Kasi 4-5 exercises ok na as long as all out ang buhat mo :)

    5 sir. bench press, inclined tapos dumbbell na po na flat then inclined tapos declined.

    salamat po sa pag sagot.
  • badass_vinchbadass_vinch Posts: 4,471
    Ayos naman pala, suggestion ko lang palitan mo na yung flat DB press ng DB flyes para hindi puro presses lang :)

    Go hard and heavy on those Barbell presses..
  • akosigylakosigyl Posts: 28
    badass_vinch wrote:
    Ayos naman pala, suggestion ko lang palitan mo na yung flat DB press ng DB flyes para hindi puro presses lang :)

    Go hard and heavy on those Barbell presses..

    yup okay sir. i will po. try ko minsan tig 15lbs both side medyo hirap na HAHAHA. try ko po ulit. medyo nainis po kc ako dun sa isang feeling genius dun sa gym pinaki alaman un routine namin nawala 2loy ako ng gana. maraming salamat sa pag sagot sir.
  • DregPittDregPitt Posts: 987
    akosigyl wrote:
    badass_vinch wrote:
    Ayos naman pala, suggestion ko lang palitan mo na yung flat DB press ng DB flyes para hindi puro presses lang :)

    Go hard and heavy on those Barbell presses..

    yup okay sir. i will po. try ko minsan tig 15lbs both side medyo hirap na HAHAHA. try ko po ulit. medyo nainis po kc ako dun sa isang feeling genius dun sa gym pinaki alaman un routine namin nawala 2loy ako ng gana. maraming salamat sa pag sagot sir.

    haha bakit? anung program pinagawa sayu?
  • zehelzehel Posts: 43
    meron po ulit ako katanungan,
    ako po kasi ay nahinto ng 2 months dahil nasemplang aq, from 30, naging 33 yung bewang ko. at naging medjo bilugan itsura.

    posible po kayang mapaliit ko to ng konti kung nag heheavy ako + diet + yung gulong ng truck na pinababalentong.
  • jkvalderamajkvalderama Posts: 16
    badass_vinch wrote:
    Actually pwede naman. Ang tanong lang is, ilang exercises ba ang plan mo gawin for chest? Kasi 4-5 exercises ok na as long as all out ang buhat mo :)

    4-5 lng po? pano po b masasabi n overkill na? wala kc ngcocorrect s gym.
  • mhedyasmhedyas Posts: 111
    ok na ba yung 1 rep na heavy DL? 4x5 kasi ginagawa ko
  • YatezYatez Posts: 2,745
    ^powerlifter ka?
  • Masala MakerMasala Maker Posts: 476
    mhedyas wrote:
    ok na ba yung 1 rep na heavy DL? 4x5 kasi ginagawa ko

    Hindi okay yun tol. Stick to the 4x5 kung 4x5 ginagawa mo at kung yung ginagawa mo e nag bebenefit sa goals mo.
    train optimally not maximally.
  • mhedyasmhedyas Posts: 111
    hinde sir.. bodybuilding langtanong ko lang din pala anu ba dapat ginagamit na bar sa DL, Barbel ROW, and overhead press... short or long bar? parang mas madali kasi pag short bar lang
  • JettieJettie Posts: 3,763
    ang pananaw ko kasi dyan bro, walang short bar sa susyal na gym eh.. lahat sa youtube puro long bar or oly bar so why not do it? hehe

    ewan ko, mas sanay ako sa long bar talaga at sa tingin ko parang ang cheap ng weight ng short hehe
  • milksworthmilksworth Posts: 3,130
    wait, bodybuilding type ang gusto mong katawan pero you train like a PL? medyo malabo yata yun.
  • monching11monching11 Posts: 7,273
    milksworth wrote:
    wait, bodybuilding type ang gusto mong katawan pero you train like a PL? medyo malabo yata yun.

    +100
  • mhedyasmhedyas Posts: 111
    pang PL ba yung 5x5? parang hard gainer kasi kaya gusto ko din mag increase yung str
  • milksworthmilksworth Posts: 3,130
    ^not really pero trying to ift 1rm every time when you train seems like you are focusing much on strength. so you are strength training right now. well its fine for starters pero in the near future youll have to change your routine to achieve what you really want. not unless youll get it using only strength training which i believe na hindi ganun ka daling gawin.
  • YatezYatez Posts: 2,745
    Generally low reps heavy weight (1-5) PL/Strength training yan, tas heavy weight padin that you can perform moderate to high reps (6-12,15) bb training.And kung "hard gainer" ka just eat more that simple

    pizawtt
  • mhedyasmhedyas Posts: 111
    thx sir.. stick muna ko sa 5x5 saka ako mgswitch sa split routine pag may size na..
  • monching11monching11 Posts: 7,273
    ^IIRC matagal ka na nagte-train di ba?

    IMHO, 12 weeks of 5x5 is solid base na developing good strength (assuming you followed the template correctly), and if plan mo mag bodybuilding you can switch programs na as mentioned by sithlord and richierichkid
  • Mighty_OakMighty_Oak Posts: 3,940
    1RM every training day?

    That's suicide.
  • nrg500nrg500 Posts: 1,233
    wala pa akong nakitang training program na 1RM ang ginagamit

    sa Wendler 531, di nga pinapagamit ang actual 1RM. ang max training weight na ginagamit ni Jim Wendler ay 85 to 90% ng actual 1RM

    ang reasoning ni Wendler ay para di ka ma-burn out or mag-stall agad or worse, ma-injure

    kung bumibigat naman ang binubuhat mo, strength gain yun (assuming comparing different weights at same number of reps)


    of course, pwede ka naman lagi mag-experiment sa sarili mo para i-verify ang mga advice sa'yo
  • milksworthmilksworth Posts: 3,130
    mhedyas wrote:
    thx sir.. stick muna ko sa 5x5 saka ako mgswitch sa split routine pag may size na..

    let me just correct this, "thx sir.. stick muna ko sa 5x5 saka ako mgswitch sa split routine pag may strength gains na.."
  • nrg500nrg500 Posts: 1,233
    pwede ba gamitin yung concept ng pause squats to improve my bench press ? meron bang pause bench press ?

    may military press at dips na sa program ko ? enough na ba yun to assist my bench press ?

    thanks
  • Mighty_OakMighty_Oak Posts: 3,940
    Yes meron 2 sec pause at the bottom but you also need to work on your lats, legs, forearms besides triceps and shoulders to improve your BP.
  • nrg500nrg500 Posts: 1,233
    naalala ko na po, nabanggit nga ni Sir DS yung leg drive

    nag-try ako kahapon pero parang napapa-angat ang pwet ko sa bench...


    sa lats po, I have incorporated barbell rows (45 degrees) using a weight I can lift properly for 3 sets of 10
  • monching11monching11 Posts: 7,273
    Ive read an article dati that you are strong sa bench as you are strong sa back. Nung nabasa ko di nga nagkakalayo numbers ko between benching and rowing.
  • YatezYatez Posts: 2,745
    ^pansin ko din yan!
  • Mighty_OakMighty_Oak Posts: 3,940
    may mga special case pa din gaya ko lol
  • Emman1986Emman1986 Posts: 1,819
    hi guys, tanong ko lang po kung ok ba tong training plan ko.

    Day1: Chest, Shoulder, Legs + abs during rest

    Day2: Back, Biceps + abs during rest

    Day3: Traps, Triceps, Legs + abs during rest

    5-6X a week po ako mag training. I workout 1 hour and 30 minutes. Im also taking nitrotech weeks na po.
  • YatezYatez Posts: 2,745
    IMO magulo split mo, gawa ka journal and state your goals and stats
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