mga sir paano po pa magdagdag ng weight sa mga binubuhat ko kasi nastack na ko sa same weight e, pag dinadagdagan ko naman parang di naman kaya. may pag asa paba ako?
salamat
mga sir paano po pa magdagdag ng weight sa mga binubuhat ko kasi nastack na ko sa same weight e, pag dinadagdagan ko naman parang di naman kaya. may pag asa paba ako?
salamat
Increase ka lang ng 5lbs overall, pag di kaya at meron sa gym nyo increase ka ng 2.5 lbs overall..
Pag di mo kaya yung 2.5lbs increase in weight.
Try mo i rep out to the max yung weight na na stuck ka tapos next time try mo ulit yung 2.5lbs increase.
If you go from 100x5 to 100x8. You've obviously gotten stronger.
Pero baka hindi lakas mo yung problema kung hindi yung willpower mo hehe. :P
mga sir paano po pa magdagdag ng weight sa mga binubuhat ko kasi nastack na ko sa same weight e, pag dinadagdagan ko naman parang di naman kaya. may pag asa paba ako?
check the following
- your diet
- your sleep
- your recovery between workouts
- how much did you increase the weight (as stated by the others, try a 2.5-lb increase or a 5-lb increase)
impossible na hindi mo kaya kung 5-10lbs lang naman idadagdag mo. kung ang BP mo ay 100lbs for 12 reps, then nag 110lbs ko for 8 reps only meaning kaya mo sya buhatin. baka ang gusto mo is pagincrease mo ng weight e same reps magagawa mo? sa warm up baka pwede yun pero sa working sets mo malabo yun unless pipilitin mo talaga at may spotter ka on stand by. kung ilan lang kaya mo yun lang, wala naman RULE na dapat 12 reps, 10 reps ang gawin mo porke nakalagay sa magazine/site.
impossible na hindi mo kaya kung 5-10lbs lang naman idadagdag mo. kung ang BP mo ay 100lbs for 12 reps, then nag 110lbs ko for 8 reps only meaning kaya mo sya buhatin. baka ang gusto mo is pagincrease mo ng weight e same reps magagawa mo?
well said
if you increase the weight, expect a decrease in reps. the number of reps you will lose depends on the weight increase
alternatively, from 100 lbs x 12 reps, you can try to add one more rep
to compare different weights at different reps, calculate the estimated 1RM
As you can see, the two lifts have almost the same estimated 1RM
That is just a formula to gauge if you gained. strength or not. Remember that weight lifting is not strict mathematics. You cannot just increase the reps forever and hope to increase your actual strength and muscle mass
Fat loss edi fat, weight loss = water loss, muscle loss, fat loss, arm loss, leg loss, hair loss kahit anonong mabawas sa katawan mo na mababawasan timbang mo aka weight
Thanks Sir. Yatez About sa supplement I`m 17 years old and 5'10 in height 162lbs kahit po ba ganito weight ko pwede ako gumamit ng Whey na supplement ?
Matuto ka munang kumain ng maayos bago yang mga whey whey na yan, kung gusto mong mag bulk at nag take ka ng whey pero under eating ka padin edi mababawasan padin timbang mo or mag mamaintain lang weight mo hindi gagalaw at hindi rin madadagdagan LBM mo, whey is like 4oz chicken breast in a scoop its just a convenient way of taking in protein and it's just a "supplement" to help you meet your protein intake, and remember may fats and carbs ka pa na proproblemahin hindi lang protein ang tumutulong para lumaki ka, its the combination of all the macros.
So ibig sabihin po ba nun e Diet ( Eat Clean ) ? Ano po pala ibig sabihin nung LBM ? At pwede po ba mag bulk at mag pa cuts at the same time ? Sorry maraming tanong medyo bago lang po
kung bago ka pa lang wag mo muna intindihin yang clean eating na yan. Train ka muna ng tuloy tuloy baka mabulunan ka sa information mag cold turkey ka nyan
thanks for answering guys. nag woworry kasi ako baka kako overtrain na ako kasi sa 6 days na nag woworkout ako, eh 4x ako mag legs training kasi mas kita ko improvement. salamat ulit
Comments
Monday - Legs & Abs
Tuesday - Chest & Triceps
Wed - Rest
Thurs - Back & Biceps
Friday - Shoulders & Calf
Sat - Rest
--kung gusto mo magchest pa, ipasok mo sa sunday pero pump lang. ay ewan ko. ikaw na bahala
Suggestion ko lng yan
kumpara sa ibang muscle groups hahaha.
salamat
Increase ka lang ng 5lbs overall, pag di kaya at meron sa gym nyo increase ka ng 2.5 lbs overall..
Try mo i rep out to the max yung weight na na stuck ka tapos next time try mo ulit yung 2.5lbs increase.
If you go from 100x5 to 100x8. You've obviously gotten stronger.
Pero baka hindi lakas mo yung problema kung hindi yung willpower mo hehe. :P
check the following
- your diet
- your sleep
- your recovery between workouts
- how much did you increase the weight (as stated by the others, try a 2.5-lb increase or a 5-lb increase)
impossible na hindi mo kaya kung 5-10lbs lang naman idadagdag mo. kung ang BP mo ay 100lbs for 12 reps, then nag 110lbs ko for 8 reps only meaning kaya mo sya buhatin. baka ang gusto mo is pagincrease mo ng weight e same reps magagawa mo? sa warm up baka pwede yun pero sa working sets mo malabo yun unless pipilitin mo talaga at may spotter ka on stand by. kung ilan lang kaya mo yun lang, wala naman RULE na dapat 12 reps, 10 reps ang gawin mo porke nakalagay sa magazine/site.
Epic lol finish. :lol
well said
if you increase the weight, expect a decrease in reps. the number of reps you will lose depends on the weight increase
alternatively, from 100 lbs x 12 reps, you can try to add one more rep
to compare different weights at different reps, calculate the estimated 1RM
here is the formula
1RM = weight + (weight * reps / 30)
let's use the formula in example given by badass
100 lbs x 12 reps
1RM = 100 + (100 * 12 / 30) = 140 lbs
110 lbs x 8 reps
1RM = 110 + (110 * 8 / 30) = 139.3 lbs
As you can see, the two lifts have almost the same estimated 1RM
That is just a formula to gauge if you gained. strength or not. Remember that weight lifting is not strict mathematics. You cannot just increase the reps forever and hope to increase your actual strength and muscle mass
Example
100 lbs x 30 reps
1RM = 100 + (100 * 30 / 30) = 200 lbs
The accuracy of 1RM formulas is only good up to 10 reps
kung bago ka pa lang wag mo muna intindihin yang clean eating na yan. Train ka muna ng tuloy tuloy baka mabulunan ka sa information mag cold turkey ka nyan
Bro check mo yung journal ni jesty BOOM CHRONICLES. Halos lahat ng newbie questions natackle dun lately
Gawa ka din journal. Malaking tulong yun sa paghakot ng kaalaman
journal ata ni Jesty parang naging Newbie FAQ thread eh LOL
I personally train "legs" halos 4-5x a week cause I squatalot.
treat it as your favorite body part. para hindi sya maiwan, wag maging no leg day brah !