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Gusto ko na Mag-GYM / Workout (2)

  • bka wla namang alam yung bantay, hahaha. Minsan yung program n nagwwork sa isang tao, hindi mgwwork sa iba. base sa experience, muscle fiber, current strength, endurance, age, etc. kumbaga there is no one size fits all n program.. possible n mgwork sa umpisa syempre pag nilagyan ng tension (bigat ng load) at enough volume ang muscle ay given na lalaki yan assuming tama ang pagpasok ng mga nutrients s ktwan at recovery. pero ddating sa point na magpplateau at dun na magaadjust pra tumuloy ang progress tulad ng gnawa mo na naghigh rep ka.

    yup. as expected, yung endurance na gnawa mong high rep ay nagcarry-over sa high load na gnawa mo. kaya ramdam mong tumaas ang stamina mo. pero kpg nagprogress ka dun sa heavy load (add weight progressively). tendency nun ay ramdam mong mas gumaan ang mga exercise sa high rep range.

    ilang linggo ka ba naghigh rep brad?

    -- edited by rayber05 on Jan 30 2015, 03:54 PM
  • kaya nga basic yung ss o sl 5x5 eh, from there siguro naman natuto ka kung ano yung fundamentals ng bodybuilding at strength program

    Doing heavy *ss sh*t progressive loading builds muscles, because it puts tensions to your muscle fibers.

    Pero overtime, you should've been knowledgeable when to add and insert some accessory lifts.

    on my 2 years , gamit na gamit sakin ang natutunan ko sa SL5x5..

    I can lift 430lbs deadlift 1-3 reps, squat 350 4-5 reps, bench press 250 4-5 reps gawa ng basics

    pero syempre, may accessories pa rin ako for aesthetics hehe..

    kanya kanya na diskarte yan kasi iba iba tayo katawan at goal. Ikaw mismo mag apply ba kung gagana yung workout o hindi, pag oo tuloy, pag hindi dispatsya hanap iba. Simpleng simple!

    Anyways, nag restock na ko ng pangmahirap na supps hehe

    External Image
  • ^
    derek ramsey katawan ng bantay kaso long mejia ang muka hahaha tamad lang talaga magturo un palibasa bantay lang e.. 1 month sir hehehe masarap kase na mahapde ang feeling hehe pero tagaktak talaga pawis ku kase 3o sec lang pahinga ku e unlike nung heavy ako na umaabot pa ng 3min. dahil sa sobrang bigat ng buhat ku ngaun..ngaun try ku 1week heavy nextweek 1week light naman tama ba un?? :)
  • @jet
    yun nga eh, dumaan din ako sa starting strength.
    after 6 months;


    1. lumakas ako ng husto (ayokong mgbanggit ng number dahil madaling dayain sa simpleng pagtype lng s keyboard)
    2. ang bilis ng gain ng body fat while hitting approx. 3k cal per day (with galloon of milk a day as written in the program na napakataas ng saturated fat which is not ideal on bulking) and imagine the physique of mark rippetoe
    3. naka-accumulate ng injury sa wrist (doing heavy power clean), lower back pain na dala-dala ko pa hanggang ngayon (doing heavy full ROM deadlift), iritated shoulder because of doing BB bench without adding extra exercise s mga stabizer muscle like rotator cuff).
    4. picture perfect form
    5. hindi proportion ang gains sa muscle mass (imagine a large butt doing lots of volume on squats)

    Lessons learned:
    1. We are not a powerlifter nor an olympic lifter. Aesthetic is the goal
    2. use progressive overload
    3. lack of volume equals less gains on bulking phase.
    4. doesnt address the adjustment on diet based sa results
    5. Must address our posture to avoid injuries (see Eric Cressey's material)
    6. picture perfect form on basic compound exercise
    7. constantly hitting with high intensity / heavy load especially when reps are taken to failure may drain our nervous system and irritate our joints
    8. We can target muscle much more effectively with other exercise without doing the big three
    9. log ang mga binubuhat and mgprogress sa load
    10. importance of heavy/light system
    11. light weights can also stimulate protein synthesis
    12. muscle fiber with lots of fast twitch must be train with heavy weights to progress optimally but also light weights
    13. muscle fiber with slow twitch dominant must be train with light weights to progress optimally but also heavy weight
    14. etc..

    medyo technical na yung iba kong sinasbi which is hindi na ata appropriate sa forum

    siguro, lift heavyweight progressively na lang if muscle ang goal

    pa-out n ko s office.. bye.. :)

    -- edited by rayber05 on Jan 30 2015, 06:09 PM
  • +1 rayber05...
  • 3. lack of volume equals less gains on bulking phase

    ano po ibig sabihin nito? curious lang, kasi plano ko na mag-bulking this Feb or March

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