Need advice for a program sa GYM

[emperadorse28]

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i've been working out na for almost 8months... at first kapoyan ko, pero sa akong motivation nadugay na enjoy nlng pud nku... murag part nlng pud sa routine bah... ako unta gusto btaw kanang program for athletes especially basketball player... my height is 5'8 or 5'9 not sure.. pero ranging ana..

can you share some tips or program?

akong purpose gud is dli padaku to the extent nga mura na ug body builder d pud ko anang lawas nga pang model or pa choy2x lng.. hehe mas nahan jud ko ug result nga murag pang basketball player bah.. kanang ma notice jud ang shoulder...

[P-Chan]

train like a basketball player.. focus on muscles that are most used during the game.. 15 reps per set should be good.. then cardio.. lots of cardio.. (1 hr per day).. don't forget to eat and rest.. OH.. some plyometrics would be nice too..

[goryo13]

so, what program are you currently in?

sorry to disappoint you, but you won't suddenly look like a bodybuilder anytime soon.. it takes a lot of hardwork, discipline, proper and precise nutrition to get even close... even natural lifters have a hard time and it's not likely you'll take riods para ma purma kag "basketball player," right?

not to mention, gasto kaayo ang kaon, supplements, etc.

this also goes for everybody including the ladies: stop thinking nga maparehas mog "bodybuilder" og lawas or mo daku inyong braso doing weight training... the closest you can get is having a toned body.. that's it. unless you are a genetic freak or doing things "otherwise."

[P-Chan]

this also goes for everybody including the ladies: stop thinking nga maparehas mog "bodybuilder" og lawas or mo daku inyong braso doing weight training... the closest you can get is having a toned body.. that's it. unless you are a genetic freak or doing things "otherwise."

i really hate this myth.. and also the spot-reducing myth..

ma dala ra man wai supplements.. pero mag bawi ka with your nutrition...

[emperadorse28]

so, what program are you currently in?

sorry to disappoint you, but you won't suddenly look like a bodybuilder anytime soon.. it takes a lot of hardwork, discipline, proper and precise nutrition to get even close... even natural lifters have a hard time and it's not likely you'll take riods para ma purma kag "basketball player," right?

not to mention, gasto kaayo ang kaon, supplements, etc.

this also goes for everybody including the ladies: stop thinking nga maparehas mog "bodybuilder" og lawas or mo daku inyong braso doing weight training... the closest you can get is having a toned body.. that's it. unless you are a genetic freak or doing things "otherwise."

ahh... thnx for the info sir.....

naa man gud ko nkadungan usahay mag gym ( pero dugay na noon cla pud nag gym, more than a year na ) sobra na kaayo kadagku bah...

[iamnobody]

try plyometrics it will make you more explosive.

[JX]

Dia ra o:

Day 1: Upper Chest/ Shoulders, Triceps, Abs
3 sets x 10 reps Inclined Dumbbell Press
2 sets x 10 reps Military Press
2 sets x 12 reps Arnold Press
2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
2 sets x 8 reps skull crushers
Day 2: Back/Traps/Biceps
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
3 sets x 10 reps preacher curls
Day 3: Cardio
30 minutes running at moderate pace
Day 4: Shoulders/ Upper Chest
2 sets x 10 reps Military Press
2 sets x 12 reps Arnold Press
2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
3 sets x 10 reps Inclined Dumbbell Press
Day 5: Back/Cardio
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
30 minutes running at moderate pace
Day 6: Cardio (note if you want the weekend off do this cardio on day 2)
30 minutes running at moderate pace.
Day 7: Rest
Phase 2: Cutting (“hardening”)
Day 1: Shoulders/Upper Chest
2 sets x 6 reps Military Press
2 sets x 8 reps Arnold Press
2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
3 sets x 10 reps Inclined Dumbbell Press
Day 2:
Part 1:
Perform these exercises in succession, then rest for 30 seconds. Repeat this until you can’t anymore. Note that I say ½ max for each exercise. This means that before you start this phase you need to find out the maximum number of each exercise you can do, and then do half as many in this routine. Eventually you will need to increase the amount because your endurance will improve.
½ max Pushups
½ max Pull ups
½ max Sit ups
½ max Triangular pushups
30 seconds rest
Part 2:
20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.
30 seconds sprint (run as fast as you can for 30 seconds)
1 minute rest
Day 3:
Part 1:
30 minutes running at a moderate pace.
Part 2:
20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.
30 seconds sprint (run as fast as you can for 30 seconds)
1 minute rest
Day 4: Back/Traps/Biceps
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
3 sets x 10 reps preacher curls
Day 5: Cardio
1 hour of running at a moderate pace
Day 6: Perform the same workout as Day 2. Don’t do the sprints if you feel very worn out.
Day 7: Rest
Note for this workout if you start to feel burned out cut out Day 4 or Day 5 until you feel better. And you need supplements to complete/follow the program.

[goryo13]

i really hate this myth.. and also the spot-reducing myth..

ma dala ra man wai supplements.. pero mag bawi ka with your nutrition...

yup if you have plenty of time to cover all your bases... otherwise, you can supplement.

ahh... thnx for the info sir.....

naa man gud ko nkadungan usahay mag gym ( pero dugay na noon cla pud nag gym, more than a year na ) sobra na kaayo kadagku bah...

took them years to build those muscles.. ikaw unsa man imo program karun arun ma assess namu imo progress.. pila na imong ma alsa.. etc. etc.

[emperadorse28]

actually mga master... wla jud koy formal nga program... i just follow friends advise... more on upper body strength... like shoulder, chest, legs... then a little sa arms... mostly when i do my chest workout, ako nlng pud isabay ang ako tricep... then if i do my back... ako nlng pud isabay ang biceps... mostly i workout 3-4 times a week pero mostly 3x a week rjud due to my schedule sa school... in alternate days nah.. like mag workout ko nig monday ex. tira ko ug shoulder... then wed. npud ko balik.. pero different area npud akong target... i want to emphasize my shoulder gud... hehe as what you've observed sa mga basketball player lingin nya daku jud ug shoulder... athletic jud ug dating... hehe

pero anyways i really appreciate jud inyong mga advise it helps a lot....