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#2375
11-10-2009, 07:37 PM
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Hey guys! Can you educate me on this? Newbie pa jud kaayo ko aning gym2x..Ganahan ko makasabot sa akong mga gpangbuhat para dili ko magtaka2x ug buhat and ma avoid ang mistakes..Anyway, here are my questions:
1. Unsay saktong pattern for newbies? Like kanang dili ka tambok or daot, kanang sakto ra bah? Sakto ba na 15 reps x 3 sets lang sa ka for the 1st month unya proceed kag pa bulky the next month nya balik ka 15 x 3 onwards if ganahan ra kag pinamodel lang na lawas? 2. Kung 15 reps x 3 sets ra ka...Makapagrow pa ba gihapon nag muscle? Unsay nakalahi sa 12, 10, 8 reps? Kay diba pareha ra man madamage imong muscles ana para magrecover? Wa jud ko kasabot hehehe! 3. Every pila ka weeks/months mo mag-add ug weight sa inyong pang alsahon? 4. "No pain, no gain" ba jud dapat? Kay katong mga 2nd ug 3rd week nako mura na mag gaan ang akong alsahon...Di na pud kaayo ko pamaulan. Mura kog nakuwangan. 5. Ok ra di makumpleto ang reps of 12, 10, 8? Like mahuman ang 12..Nya ig 8/10 lang nya sunod kay 4/8 na lang ang makaya kay sakit na? Ok ra na? O dapat jud mahuman ang tanan? 6. Nganong mas makapabulky man ang 12, 10, 8 na magkabug-at vs. 15 x 3? Hehehe daghang salamat guys! 
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#2376
11-10-2009, 09:12 PM
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mga master ok lang ni akong supplement intake?
1 scoop whey protein inig mata after 30 push ups dayon nig gabii 2 scoops whey protein after workout. every other day 1 tablet of creatine tablet as per GNC salesman in NYC. |
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#2377
11-12-2009, 09:26 PM
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@mikoy
im no expert but as far as i know, mao ni akong nastudyhan ug gi ingon sa mga master sad hahaha 1. depende sa imong goal if gaining ba kag muscles or trimming down. ikaw ra may makabaw if kanusa na sakto ang muscle size nimo if uyon na siya sa 'pina-model' na imong ganahan. if dili ka muscular/sculpted in the first place, then obviously you need to gain muscles first. after gaining sa ganahan nimo, then pwede ra ka magmaintain na lang by not increasing the weights. 3. depende ghapon sa recovery and growth rate sa imong muscles. if gaan2x na para nimo then increase na ka, unless nakuha na nimo imong ideal muscle mass and form. 4. that's a tricky one.. in a sense, sakto na, then again, pwede sad sayup. your muscles need to contract and achieve the 'pump' state to be worked, then rested to recover and grow. para macontract ug pump, alsa2x jud kag bugat ana. kanang sakit, bantayi lang na mao na ang 'sakto' na kind of sakit(lisod i-explain) basta not to the point lang na mastrain imong muscles kay mao nay sayop. 2,5,6. the difference sa sets lies in how heavy you are actually lifting. if lighter weights imo gilift, it will take more effort for your muscles to contract and achieve the pump state so kasagaran nang 15 reps kay lighter weights na. whereas compared to the 12-10-8 reps na magkabugat, you are putting more effort sa imong muscles. makapabulky siya since your muscles will adapt to the weights na imong gi lift, meaning mudako and mustrengthen siya as you get used to it. this is usually for muscle hypertrophy or pagpadako. it can also be for maintenance na lang basta anad2x na ka sa weights na imo gi-alsa. naa sad lain. power lifters. usually 3-5 reps ra but super heavy ang pang-alsahon hehehe. kung di na kaya jud, don't force it kay lisod nag mastrain imong muscles or worse, ma tear. imbis mutubo, ma damage pa nuon. just my 2 cents hehe @waterworks the best man jud daw ang intake of supplements or sa mga needed nutrients sa lawas after workouts kay grabe ang absorption sa lawas sa nutrients ana nga time. so i think payts ra na. pwede ra sad ka mag 3 scoops after sa workout nimo if painit ra nang 30 pushups nimo. personally i make it a point na after workouts lang jud nako imnon ang supps and first thing in the morning during rest days 
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#2378
11-13-2009, 03:47 PM
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motake diay ghapon og supplemnts bsag wla ka ngworkout bro.? |
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#2381
11-13-2009, 09:11 PM
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@macmemphis
yup. but not as much as during workout days. half lang or 1/3 ako itake during rest days. kay ang protein levels must be maintained daw as far as i remember matod pa sad ni sir wisechoice katong nangutana ko niya pagpalit nako sa whey sa ila shop. it helps your body recover faster pod kay protein is used to build and repair muscle man @rey i dunno exactly what a natural filipino meal plan is but here's my typical diet.. i start with lunch right away kay udto naman ko tingmata hahahaha lunch - half cup of rice, 2 pork chops(w/out the fatty part) or 2 parts fried chicken, or 1 can century tuna light + 1 1/2 egg. then water or nestea fit ang drinks pre-workout - 1 banana cue or 2 pinaypays post-workout - 3 scoops whey protein, 2 hard boiled egss or tokneneng minus the egg yolk + magnolia health drink dinner - almost same ra sa lunch but minus the egg na. basta naa lang meat or isda. kung wala kay magluto kog itlog snacks(optional) - crackers, nuts or fruits. depende unsay naa hehehe. with the unod, eggs and whey protein, maka 120-140 grams of protein ko per day. and 2000+ calories per day. so far so good akong progress, in my standards anyways. i've gained 7lbs of muscle in less than 3 months of training. kay i think slow man jud makabuild og muscles ning akong lawasa hahaha
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#2383
11-19-2009, 01:16 PM
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5'5, 143lbs. i only spend about 2 hours in the gym pod karon. 1hr lifting, 30mins abdominals then about 15-20mins cardio. i changed my program sad from 2 body parts a day, 2x a week to 1 body part a day per week but mas heavy ang weights. para matagaan ug at least 5 days to recover ang muscle. im trying to see if unsay mas effective nila with my previous program before. cause i've read somewhere na mas nindut daw matagaan ug 5 days resting period ang muscles esp when you're lifting heavy. unsa imo program karon?
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#2384
11-19-2009, 04:42 PM
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working out at least 3 times a week para dili alkansi sa monthly payment,hehehe.
lower extremeties and some other upper extremeties in one session. the next day is the upper extremeties. as much as possible 1 minute ra interval between workout. at least makatira ko ug 5-7 body parts during my 1-1.5 hours during workout. these are heavy workouts with a maximum of 10-12 reps ra. current height and weight is 5'9" and 183 lbs, respectively. target weight is 200 lbs (ambot kanus a pa kaha ni mahitabo,hehe) |
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#2385
11-19-2009, 09:34 PM
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ah pare-parehas day tag program sa una. ang ako lang is MTThF ko. then ang magkadungan na parts kay chest-shoulders-traps-abs on M and Th, then bic-tric-back-lower-obliques on T and F. alternate heavy ug moderate lifting. karon kay ako gihimo daily. M-shoulders-traps,abs T-back-obliques, W-chest,abs, Th-bic-tric,obliques, F-lower-abs.. then puros heavy tanan haha. payts pod imo goal oi 200lbs. naa kay supplements bai? normally kanang walay supplements but tarong kinaon, 1-2lbs of solid/quality muscle mass per month man ang magain. then a bit more siguro if naay supplements. 17lbs of pure muscle nuon is quite the task haha tyaga2x jud ka ana bro. parehas man guro tag concern nga basin mag sige tag kaon, muburot nuon ato mga tiyan hahahaha. but sa akong diet bai, so far, so good ko. before ko nag tarong alsa, akong body weight was 138(104lbs muscle, 34lbs fat), then nag check ko 2 weeks ago, nitungtung kog 143(111 muscle, 32 fat).. 3 mos na ko ron nag-alsa, i've also incorporated 15-min cardio(9.5km jog) na pod for the past 2 weeks. i'll check my progress on monday after i've rested over the weekend. naay machine sa mercury drug sa ayala na mumeasure sa body composition nimo, though it's not 100% accurate, pwede ghapon na nimo himuon basis.
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