[MERGED]Bodybuilding 101 featuring Blakedaddy

[meleagant8]

guys

halos a month na kong di naggym coz of school works....will that affect my strength?i know na once bumalik ako sa gym....i will have a lot of catching up to do....hay...plus ill add a cardio na....may taebo cd na orig akong nabili..150 pesos...3 workout na *** kasama...*** beginner, advance tsaka *** isa....kesa pirated ang bibilhin ko...e 50 isang cd tapos isang program lang nandun...hehe


tanong ko pa, ano ba dapat ang workout ko dun?*** beginner?advanced?

[Det7]

ei guys.. pde ba mgtanong dito?

16 pa lang kasi ako eh pro tinry ko for one month na magbodybuild.. kaso tinigil ko after nung one month..
di ba nkakapigil ng growth ang pagbobodybuild?

[kidmaton]

blakedaddy,

when doing pushups, when do i breathe in/out? (also when lifting weights.)

[meleagant8]

Originally posted by Det7
ei guys.. pde ba mgtanong dito?

16 pa lang kasi ako eh pro tinry ko for one month na magbodybuild.. kaso tinigil ko after nung one month..
di ba nkakapigil ng growth ang pagbobodybuild?

uy det!

pare di ba kasali ka rin sa pex tourney?

nagkita na tayo eh...

take it from me, altough di pa halata sa katawan ko na nagwoworkout ako, i can say malaki ang nagawa nya....it really improved my body! btw kaka 16 ko lang nung march....pare go for it~

di yan nakakapigil....wait sa mga anwers nila blake, brandon, cly, bongsi, xyzseaman xrzrzx and more!

ang explanation ko dyan, kasi nagwoworkout ka, so mas bumibilis *** dwevelopment ng body mo, so lalaki ka, mas maabot mo agad *** maximum mong height in a shorter time, kaya akala nila di ka na lumalaki, kasi bago ka pa lang ilabas ng nanay mo sa tyan nya e naka lagay na kung ano *** maximum height mo....

[Fats0]

Thanks Blakedaddy and Seaman. I am planning to start with my serious diet and work out this monday. Btw, my sister recommended that I take Xenadrine ( she took them and I have seen great results) in coordination with my diet and exercise, if I do take those pills can I take Amino Acids and Vitamin E as well. Is this okay? What diet is good for me? I work at nights though that is 9 p.m. till 5 a.m. and I am in front of the PC the whole time and no chance of any strenuous physical activity ( I don't even sweat at all). Thanks.

[Det7]

Originally posted by meleagant8


uy det!

pare di ba kasali ka rin sa pex tourney?

nagkita na tayo eh...

take it from me, altough di pa halata sa katawan ko na nagwoworkout ako, i can say malaki ang nagawa nya....it really improved my body! btw kaka 16 ko lang nung march....pare go for it~

di yan nakakapigil....wait sa mga anwers nila blake, brandon, cly, bongsi, xyzseaman xrzrzx and more!

ang explanation ko dyan, kasi nagwoworkout ka, so mas bumibilis *** dwevelopment ng body mo, so lalaki ka, mas maabot mo agad *** maximum mong height in a shorter time, kaya akala nila di ka na lumalaki, kasi bago ka pa lang ilabas ng nanay mo sa tyan nya e naka lagay na kung ano *** maximum height mo....

ah.. ganon ba.. so ok lang noh..
nagtanong na den ako dati.. kay cly ata. sabe niya nde nga raw nakakapigil ng growth. pro wala lang.. i just want to make sure.. 5'6 lang kasi ko eh.

[meleagant8]

Originally posted by Det7


ah.. ganon ba.. so ok lang noh..
nagtanong na den ako dati.. kay cly ata. sabe niya nde nga raw nakakapigil ng growth. pro wala lang.. i just want to make sure.. 5'6 lang kasi ko eh.

i assure u pare!

get fit!

hehe!

dami mo makukha benefits!

[Brandon96]

Bodybuilding or weight training won't make you smaller. That's baloney. The only reason you see a lot of shortie bodybuilders is because short people are usually the ones who are motivated to train with weights to make up for their lack of height.

Do you think Arnold Schwarzenegger would be taller if he hadn't done weights? No. And besides, if we go by that theory, then he shouldn't be tall at all right now. He should be the height of Danny de Vito.

[blakedaddy]

sorry ngayon lang been busy this weekend.

fatso,

amino acids are a good choice go ahead and take it. If i were you, use dymetadrine xtreme instead of xenadrine since its an effective fat burner and much cheaper than xenadrine.

det7,

height is determined by genetics so you can go ahead and lift you won't get any shorter.

kidmaton,

brather out when pushing and breathe in when lowering

[Bongsi]

Pcitures of the Ironnman and Ironnmaiden is online. Please visit the gallery of http://www.ironpinoy.com

[Bongsi]

I have been training in high intensity - i get very good result (an hour or so) but i cannot say its the "HIT Training" program. As long as you understand the theory (other theories and most importantly the basics of training and supplementation) and adapt it to ur training regimen and "life," it will work. I have the internet and hundreds of people to talk to and compare notes. As well as talk to amateur and professional bodybuilders. Nothing beats experience over certification. Although i m finding more and more instructors who are certified and is not using their certification, merely because its not working for them or for their clients. The question here "is it effective for you?"

[Bongsi]

One more thing, it really helps to know biochemistry, chemistry, anatomy and physiology, kinesiology and tons of medical books plus hands-on-training. ACE certification or others for that matter dont give them out. They just say it in passing but the bulk of the theories is lost and never understood. But there are a few certication programs in the USA that requires u to have at least a refresher course on those subjects plus u must take a practical exam aside from the written exam.

[blakedaddy]

There are many trainers out there who claim to be certified, yet have limited knowledge of the human body as a whole. You have to understand the physiology and body mechanics in order to judge if an exercise is worthwhile. Understanding how the muscles are connected to the tendons and joints, and to the bones, insertion points, HECK I CAN GO ON AND ON. The point is, before doing an exercise, understand what muscle grops are used during a certain exercise, which muscle groups are acting as stabilizers, if the mocement is linear, rotary, abduction, adduction, flexion and so forth.

Nowadays, it is rare that you see instructors givning out full exercise description to their clients, all the do is count reps. Hopefully, in the future, more certification programs will be out there, hopefully from reputable institutions like ACSM NCSA, ISSA, NGA and so forth.

[Det7]

thanx! kasasabe lang den ng prof namen kanina sa pe.. nde nga daw nakakapigil ng growth yon.

ayos!
:bounce:

[Bongsi]

There are many trainers out there who claim to be certified, yet have limited knowledge of the human body as a whole.

Hmmm... i have encountered many trainers who are not certified and is not claiming it, BUT, they have a very good grasp of what they are talking about. All from experience not only with their own bodies but also from the people around which they train and train with. Nothing really beats experience, rather than hand-down training programs or borrowed articles.

Nowadays, it is rare that you see instructors giving out full exercise description to their clients, all the do is count reps.

When u train somebody personally, giving descriptions is not the concern of the client. Until they ask then u can explain it to them - b4hand (even if u explain it to them, they might get confused). The client cannot question what the trainer gave them - its stupidity na. The trainer is hired to take care of the program and track the clients progress. Its not the concern of the client anymore of what this exercise is for, the client must comply to the trainers program, because thats the work of the trainer. Would you believe, even if the trainer is certified and the client is given a standard issue program, that client will definitely get results. M not talking about counting, m talking about results that the client paid for. The psychological implication that somebody is there watching you will make you work harder.

Somebody counting reps do help. I have been with many certified trainers who count reps to their clients. Especially if ur training intensely and u dont want to be bothered by counting, let somebody count for you or feel the burn (instinct).

This is an angle worth thinking of. I never gave the justification of why have a certification. Heck, a well knowledgeable training partner can do the trick.

[Leif_Erikson]

so are you a personal trainer, bongsi? since you organized and owned ironpinoy.com, i guess you're a very knowledgeable body builder. i need some training advice. please PM me for particulars. i have been working out on and off for many years but lately it's been only 2 months since i began working out again.

i want to get as big as i can as much as possible with the least expenditure of time and stuff. do you do "one set to failure" workouts or some derivative version of HIT? can u please help me by giving me a program that takes no more than 1 hour to do?

where's your gym nga pala? just PM me, thanks.:)

[blakedaddy]

As we all know, different people want different goals. Some may be just to tone and tighten as they say, others to add some bulk to their bodies, others to enhance sports performance, and some, to compete in a bodybuilding, powerlifting, or fitness event sometime.


The trainer is hired to take care of the program and track the clients progress. Its not the concern of the client anymore of what this exercise is for, the client must comply to the trainers program, because thats the work of the trainer.

-- but then, some personal trainers are in here for the money, not for the welfare of the client. IN some cases in the US, some not-so-personal trainers have been sued because of improper service. That is why it is also good that the personal trainer and the client have a good connection. If you go into any gym with trainers, it can be seen that there are some trainers who take the extra step in taking care of their clients and not just the compulsary.

The psychological implication that somebody is there watching you will make you work harder.

-- one of the pros of having a good personal trainer or a good training partner every once in a while.

The only thing that happens with some people is they are like blind mice following the leader since it seems they are lost without someone to train them. In the long run, a good personal trainer's goal must be to be able to share his knowledge with his client that the client may be able to train himself since he is well-equipped with the proper training knowledge.

Hmmm... i have encountered many trainers who are not certified and is not claiming it, BUT, they have a very good grasp of what they are talking about. All from experience not only with their own bodies but also from the people around which they train and train with. Nothing really beats experience, rather than hand-down training programs or borrowed articles.

-- that is why it helps to see if the personal trainer is fit as well. Not only in body, but in mind as well.

[blakedaddy]

Leif,

since your goal is to build mass, the first thing you got t do is get your calories up. KNow your caloric needs and bump them up by 400. e.g. My daily caloric need is 2250 cals., In order to bulk up, I would need about 2650 cals in a day.

A lb. of muscle is roughly 2500 cals so you would need to spare about 2500 cals spread out in a week on gain a lb of muscle.

[Hyperion]

Question re: deadlift ... how low does one have to lower the barbell? Kasi I have a barbell with 10 lb plates lang so parang sobrang mababa when I lower the barbell such that the plates are almost touching the floor, er parang it puts too much stress on the lower back regardless of good form.

[blakedaddy]

hyperion,

if you're talking about teh stif leg version, the best thing to do is keep the bar as close to you during the lift. Deadlifts, no matter what version, work the lower back

[CLY]

Originally posted by Lenny
I just want to know your opinion, how do you find Tina Juan? I think she's good. She practice what she writes, and she did not succumb to commercialism.

Pareng CLY,
musta na? got a dog na?

wala pa dude. sobra busy sa thesis. 3 weeks na ko di maka-workout puro puyat pa. aug.5-9 ang defense week namin. sana pumasa para matapos na tong kalbaryo ko.

[Hyperion]

blakedaddy,

tnx, I do tend to move the bar slightly away from the legs pag straight leg deadlift to put more stress on the leg biceps. I guess I shouldnt be doin that.

[meleagant8]

guys

halos a month na kong di naggym coz of school works....will that affect my strength?i know na once bumalik ako sa gym....i will have a lot of catching up to do....hay...plus ill add a cardio na....may taebo cd na orig akong nabili..150 pesos...3 workout na *** kasama...*** beginner, advance tsaka *** isa....kesa pirated ang bibilhin ko...e 50 isang cd tapos isang program lang nandun...hehe


tanong ko pa, ano ba dapat ang workout ko dun?*** beginner?advanced?

[blakedaddy]

meleagant,

start ka muna sa beginner since its a new routine for you. Expect to slip downa bit sa strength pero you'll get it back soon when you start training again

[meleagant8]

blake

so okei lang gamitin ko *** program na binigay mo?*** last?

uy pare pasensiya na **** kanina....that was my fault...nag umpisa dun sa bad cross court pass ko...i think that cost us the game...sorry ****...

[blakedaddy]

meleagant,

ulitni mo na muna yung old program mo. Pare, ok lang yun it was also the turnovers nung dying seconds that killed us. Tapos na yun. bawi nalang tayo next game

[Lenny]

Woah tagal na nitong message ko ah. Haven't seen you around, it seems busy ka nga talaga... good luck nalang.

Originally posted by CLY


wala pa dude. sobra busy sa thesis. 3 weeks na ko di maka-workout puro puyat pa. aug.5-9 ang defense week namin. sana pumasa para matapos na tong kalbaryo ko.

[Daemon_Seraphim]

blake: ano ba pwedeng exercises para ma-improve ang stamina at endurance?

[meleagant8]

pare, i think cardio lang kataptat nyan....

[blakedaddy]

pare, i think cardio lang kataptat nyan....

well said melegant. I love doing planting rice drils and sprints to develop endurance

[Brandon96]

1. How do you do a "planting rice" drill?

2. What's the official or standard Plyometrics website?

[blakedaddy]

planting rice is done on a baketball court. it is also known as shuttle run or suicides.

www.exrx.net has plyometric drills and instructions

[smoothflow]

hi! i'm fairly new in weght training. im 5'6 and weight around 146lbs. can you give me a diet so i can lose my some the fats in my body?

[blakedaddy]

go to the diet and supplements thread. your answers are there. if you ask me, however, i think you need to gain more size

[meleagant8]

blake

wow, di ako makapaniwala na im giving tips na....hehe..

pare, i would like to know ur side, im giving myself 8 mos to train...ang gusto ko sana within 8 mos...malaki na mabago sa katawan ko...im WILLING to do a hard workout...kaso parang beginner ako once i start again...next week hopefully..kasi kulang **** sa time management..kasi wala tlgang time para maisingit *** gym time ko...tulad na lang last week..i whole day akong walang tulog...3 am the next day na ko natulog then i have to wake up at 5:30 am...sobrang pagod katawan ko...until now...mukha ngang lalagnatin ako kaya di ako naglaro kanina kasi sobrang pagod ako...tapos nasa tagaytay pa ako to do our travelogue..bad trip..teka isa pang question..would you recommend me to rest for a week 1st or ituloy ko na agad sa tue *** gym ko?

[kidmaton]

before, after workout i could feel my muscle tightens. ngayon hindi na. bakit kaya? i am interested in gaining mass so i do 10 reps, 3 sets (i learned this from blake's old posts).

[blakedaddy]

meleagant,

good decision to set a time table for yourself. If you feel tired and you feel na you might overtrain, rest. Since you say you lack time management, I can send you a database of HIT routines which take 40 minutes at the most to do and some are done 2x/wk.

kidmaton,

if you wanna gain mass, I suggest you lift in the 8-12 rep range and focus on the compound movements like bench presses, squats, deadlifts, military presses and rows. Also, most importantly, eat a lot of good protein and carbs

[blakedaddy]

meleagant,

good decision to set a time table for yourself. If you feel tired and you feel na you might overtrain, rest. Since you say you lack time management, I can send you a database of HIT routines which take 40 minutes at the most to do and some are done 2x/wk.

kidmaton,

if you wanna gain mass, I suggest you lift in the 8-12 rep range and focus on the compound movements like bench presses, squats, deadlifts, military presses and rows. Also, most importantly, eat a lot of good protein and carbs. the reason you're not that sore is your body has adapted to the stress recieved from weight training

[meleagant8]

blake

you can give me a HIT program that would last for 40 mins max?sige!il start this week, that is if i feel better...

TANONG SA INYO GUYS

anong bagay ang mga nakakapagfrustrate sa inyo sa workout nyo?

[meleagant8]

blake

you can give me a HIT program that would last for 40 mins max?sige!il start this week, that is if i feel better...

TANONG SA INYO GUYS

anong bagay ang mga nakakapagfrustrate sa inyo sa workout nyo?

[blakedaddy]

frustrations when working out

1. platueas
2. over training
3. not being able to get that extra rep

meleagant,

whats your emaill add?? i'll send u the workouts saka yung HIT FAQ na rin

[meleagant8]

ano ba **** name mo blake?kalimuitan ko...diba bong?

thanks sa hit ha!

bashin ko muna bago ako magtanong!

[blakedaddy]

meleagant,

nick ko yun sa close friends and relatives ko, pero mark talaga pangalan ko.

[meleagant8]

i see....minsan nagaalangan akong tawagin kang bong e kasi iba tawag sayo nina jess....hehe

[kidmaton]

i have a friend who does his lifting until the muscles get fatigued thinking this is effective. how true is this?

[Det7]

:lurker:

[blakedaddy]

kidmaton,

how many reps does it take your friend to reach fatigue? there are two things a muscle can achieve when weight traiing, either failure or fatigue

[kidmaton]

he does it 20-25 reps per set.

with me naman, i do it 10 reps as per your advice. kaya lang on the third set hanggang 7-8 na lang ako. okay lang ba yon?

[blakedaddy]

kidmaton, keep it up you'r in the right range. If your friend is just after gaining muscular endurance, he's on the right track. But, if he's trying to put o size, he better drop his reps to 12 or as low as 8

[BaLdoMarO]

Palibhasa my gym in Mkna practically "stole" the male clientele of this nearby gym w/o an aircon....the typical idiot working out in my gym is the son of a shoemaking factory owner (medium scale to large scale) and doesn't have to really work a day in his life except inherit his folks' business. Add to that the fact that Mkna is not exactly Alabang or Makati or ur typical suburbia with decent folks.:rolleyes:
Are you referring to the gym situated in Ditchoy st?

[BaLdoMarO]

Originally posted by Brandon96
Palibhasa my gym in Mkna practically "stole" the male clientele of this nearby gym w/o an aircon....the typical idiot working out in my gym is the son of a shoemaking factory owner (medium scale to large scale) and doesn't have to really work a day in his life except inherit his folks' business. Add to that the fact that Mkna is not exactly Alabang or Makati or ur typical suburbia with decent folks.:rolleyes:
Are you referring to the gym situated in Ditchoy st. ?

[Brandon96]

where is ditchoy street?

maraming maangas na bodybuilders, usually di naman malalaki talaga. ang iingay, ma-aasta, like they were the only ones in the gym. my girlfriend describes them as "mga unggoy". compare them to the REAL bodybuilders (the guys with REALLY big muscles) and you will see that the latter are usually very quiet, and very helpful. They go about doing their own business.

[blakedaddy]

Brandon,

there will always be clowns in the gym no matter what gym you go to.

[BaLdoMarO]

Originally posted by Brandon96
where is ditchoy street?

maraming maangas na bodybuilders, usually di naman malalaki talaga. ang iingay, ma-aasta, like they were the only ones in the gym. my girlfriend describes them as "mga unggoy". compare them to the REAL bodybuilders (the guys with REALLY big muscles) and you will see that the latter are usually very quiet, and very helpful. They go about doing their own business.
Yung proprietor nung gym na yun, does he/do they live opposite the gym? Ditchoy st. is near Sta. Lucia Mall eh, its a street that intersects Marcos Highway

[rubberdicky]

Hi... just got a bottle 120 capsules... haven't used it though coz i still have some spare...

Never been opened... offer to anyone at 1,900 pesos only...

costs around 2,500-2,800 at GNC.

Thanks

Just send me a private message..

[MaiKa]

guys, for how long do you have to stick to a routine? parang wala ng effect sa akin my current routine. i've been doing it for a couple of months now. what can i change? ayoko din naman lumaki yung katawan ko so i'm scared to increase the weights sa machines na ginagamit ko but i've added 1 more set. tama ba ginagawa ko?

[blakedaddy]

MaiKa,

what's your current routine like??? Don't worry about getting bigger as size is determined by genetics and I assume you don't lift heavy weights. Also, you don't ned to do more sets. PM me your private message and I'll gladly make you a new program

[souljah_boy]

GUYS, NAGWOWORK BA YUNG CREATIN AT RIPPED FUEL? my friends are recommending me to use either one of 'em eh

btw, i do some bodybuilding too pero alam na ng mga PEx Bball players na hindi malaki katawan ko :glee: and i admit that

nga pala, any tips on building abs? gusto ko na tanggalin yung flabs ko kase yun na lang ang liability ng katawan ko eh

[meleagant8]

pare, abs?

1. diet
2. abs exercise
3. discipline

[BaLdoMarO]

blakedaddy
Thanks for sending the MAX-OT...I skimmed through it and it seems to be a comprehensive work out plan. I can't wait to switch to it next Monday... Just a little Q, once I've completed Wk 1 am I supposed to progressively increase the weight week by week? What if I find myself not able to lift a slightly heavier load than the previous week? Should I stick to that weight until I get the knack of a bigger load? I'm 5'8" 142 lbs, i don't know my body fat/mass index im not big nor skinny, just right I suppose but I need just a tiny bit of meat more so I'd be happier with my figure...Another thing, when starting the MAX-OT program am I obligated to perform warm-up sets and weight acclimation sets or do I head straight to the muscle building sets?

[MaiKa]

blakedaddy i sent you a PM na

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[souljah_boy]

Originally posted by meleagant8
pare, abs?

1. diet
2. abs exercise
3. discipline

you sure dude? btw, anong klaseng diet? ano ba yung mga do's and don'ts on the food you eat? yun na lang kase ang liability ko eh, flabs :laugh:

[eagle_eye]

Originally posted by souljah_boy
GUYS, NAGWOWORK BA YUNG CREATIN AT RIPPED FUEL? my friends are recommending me to use either one of 'em eh

btw, i do some bodybuilding too pero alam na ng mga PEx Bball players na hindi malaki katawan ko :glee: and i admit that

nga pala, any tips on building abs? gusto ko na tanggalin yung flabs ko kase yun na lang ang liability ng katawan ko eh


Yep ! creatine works, dunno about ripped fuel though, haven't tried it.

Your friends are recommending either?????

each has a specific function:


creatine enhances anaerobic performance, it serves as energy reserve in muscle cells. HOW? read thru the previous posts, i think someone has already written the explanation of ATP to ADP breakdown, and how creatine serves as a precursor to creatine phosphate.

on the other hand, ripped fuel is a THERMOGENIC,
thermogenics are supplements which supposedly boost your metabolism, thereby promoting fat loss, though some people say that thermogenics cut down your appetite to a certain degree.
heard some bad side effects caused by these products so be careful in using them.

boils down to this:

if you need to bulk UP (gain muscle mass) take creatine

if you need to go on a CUT (get lean/decrease BF%) go for a thermogenic

as for your question about the diet:
eat 5-6 small meals a day,
cut down on sugar and carbs
no junk foods


tip on an ab workout, treat your abs as another muscle group
work it out 2x a week. lots of routine all over the net.

and you wouldn't be able to see a six pack until you've lowered your BF% to 10 (even lower)

[blakedaddy]

well said eagle eye.

creatine forces water into the muscle cells thus speeding up protein synthesis.

ripped fuel or any fat burner) boosts your metabolism thus making you burn more calories

I put a post in the diet and supplements thread on how to gain or lose weight.

if you use a fat burner in your mass gaining phase, take it ONLY BEFORE WORKOUT

[blakedaddy]

tip on an ab workout, treat your abs as another muscle group

-- exactly but you don't need to work them 2x/wk. If you train any muscle group hard, 1x/wk is more than enough. Abs (like any other muscle group) also needs rest as it serves as a stabilizer in most exercises so training them 2x/wk can be counter-productive

[Leon_Heart]

Hey guys! Has anyone here tried using cutting gels for the abs? Is it effective as the label states?

[souljah_boy]

blakedaddy and eagle_eye thanks for the additional tips

btw, what specific foods do i have to avoid or abstain that has a lot of carbo and sugar? :D

[Brandon96]

Can I use creatine and protein whey on one hand to build mass, and at the same time use thermogenics in order to lose my gut? I want to bulk up kasi and at the same time, lose my tiyan.

Hindi ba sila magkokontra?

[eagle_eye]

Originally posted by Leon_Heart
Hey guys! Has anyone here tried using cutting gels for the abs? Is it effective as the label states?

i've been asking some people from the gym about this.

IT does work, but only to chisel some stubborn fat off.

when to use it:

if your BF% is less than 7% and you'd just want those well defined abs, pecs, glutes (or wherever u may need some EXTRA CUT)

souljah_boy- stay away from sweets (candy bar, ice cream, cake, fruit juice etc) and empty carbs (junk foods, processed foods)

replace mashed potato with bake potato, white rice with brown rice, white bread with wheat bread etc.


SIMPLEST RULE:

IF YOU'RE HAVING SECOND THOUGHTS ON EATING A CERTAIN FOOD

DON'T EAT IT chances are, it's not good for your diet program :glee:

brandon96, i think blakedaddy answered that question in the previous post:

take it before the workout to give you extra boost, OR WHENEVER you're planning to devote an entire session to cardio.


why don't you try doing a BULK and CUT phase, three months on each, this way you know if you should eat MORE calories to get a bulk, or less for a cut.

main idea here:
THE MORE MUSCLES YOU HAVE THE MORE CALORIES YOU BURN


*okay*

[Brandon96]

Thanks pareng Eagle_Eye. I was thinking of either doing a MASS phase first before going into CUT phase. Your answer clarified Blake's post for me.

Wala ba tayong planong PEX Fitness Fanatics and Bodybuilder Wannabes Club EB? Let's form the group first and then schedule a group EB! Istiran tayo mga chongz:D

[android578]

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Featuring: Ms. Angela Velez & Ms. Maureen Larrazabal
Hosted by: Mr. Arnel Ignacio
With: Pido with Take One

AUGUST 28, 2002
Grand Ballroom, Dusit Hotel Nikko
Ayala Center, Makati City
Dinner Starts at 7:00PM.....Xcitement Starts at 8:00PM

Ticket Prices:
P1,650.00 inclusive of a FULL DINNER
& a COMPLIMENTARY BAR WARS V.I.P. CARD

P1,000.00 inclusive of a BAR WARS V.I.P. CARD
without dinner

(Avail of a 10% on ticket prices on reservations made on or before August 28, 2002!!!)


For Inquiries, pls. contact:
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Tel Nos: 893-9729 / 813-0148 Telefax: 843-8878
Email: modernad@mozcom.com / nextstep_eventsplanner@yahoo.com

Look for LENNIE or TINA

[android578]

The Next Step Events Planner presents
A NIGHT OF LAUGHTER...A NIGHT OF NAUGHTINESS...
A NIGHT OF XCITEMENT!!!

Featuring: Ms. Angela Velez & Ms. Maureen Larrazabal
Hosted by: Mr. Arnel Ignacio
With: Pido with Take One

AUGUST 28, 2002
Grand Ballroom, Dusit Hotel Nikko
Ayala Center, Makati City
Dinner Starts at 7:00PM.....Xcitement Starts at 8:00PM

Ticket Prices:
P1,650.00 inclusive of a FULL DINNER
& a COMPLIMENTARY BAR WARS V.I.P. CARD

P1,000.00 inclusive of a BAR WARS V.I.P. CARD
without dinner

(Avail of a 10% discount on ticket prices on reservations made on or before August 28, 2002!!!)


For Inquiries, pls. contact:
THE NEXT STEP EVENTS PLANNER
Unit 1207, Cityland Herrera Tower, V. A. Rufino (formerly Herrera)
cor. Valero Sts., Salcedo Village, Makati City
Tel Nos: 893-9729 / 813-0148 Telefax: 843-8878
Email: modernad@mozcom.com / nextstep_eventsplanner@yahoo.com

Look for LENNIE or TINA

[Lenny]

blakedaddy,
Question lang, totoo ba yung sinabi sakin ng friend ko na if I want cuts rather than mass, it should be more reps? Kasi yung programme na binigay sakin ni pareng CLY ok naman, well it did helped a lot but, more intensity rather than volume- so 6 reps max siya pero mabibigat ang binubuhat ko. I'll just PM you nalang yung binigay sakin ni CLY. Ok yung outcome, I lost weight'n all, nag improve talaga, i just need cuts now.

[MaiKa]

Originally posted by Brandon96
Wala ba tayong planong PEX Fitness Fanatics and Bodybuilder Wannabes Club EB? Let's form the group first and then schedule a group EB! Istiran tayo mga chongz:D

map-pressure siguro yung mga pupunta na lalong magpaganda ng katawan :teehee:

[meleagant8]

Souljah

well....sa food?that's my weakness......marmami nang tips na naibigayt sa kin....ask mo si CLY....and if you will borwse the previous posts....tsaka *** sa diet and supplements...dami na tips binigay sa kin si CLY....

Discipline lang pre!

[blakedaddy]

getting cut has nothing to o with high reps it all boils down to diet. I made a post in the diet and supplements thread about this

brandon,

read through diet and supplements your answers are there

[blakedaddy]

baldomaro,

you have the program, so read it. all your answers are there

Lenny,

to get cut you have to reduce your food intake and add a bit of cardio.

[android578]

The Next Step Events Planner presents
A NIGHT OF LAUGHTER...A NIGHT OF NAUGHTINESS...
A NIGHT OF XCITEMENT!!!

Featuring: Ms. Angela Velez & Ms. Maureen Larrazabal
Hosted by: Mr. Arnel Ignacio
With: Pido with Take One

AUGUST 28, 2002
Grand Ballroom, Dusit Hotel Nikko
Ayala Center, Makati City
Dinner Starts at 7:00PM.....Xcitement Starts at 8:00PM

Ticket Prices:
P1,650.00 inclusive of a FULL DINNER
& a COMPLIMENTARY BAR WARS V.I.P. CARD

P1,000.00 inclusive of a BAR WARS V.I.P. CARD
without dinner

(Avail of a 10% discount on ticket prices upon reservations made on or before August 26, 2002!!!)


For Inquiries, pls. contact:
THE NEXT STEP EVENTS PLANNER
Unit 1207, Cityland Herrera Tower, V. A. Rufino (formerly Herrera)
cor. Valero Sts., Salcedo Village, Makati City
Tel Nos: 893-9729 / 813-0148 Telefax: 843-8878
Email: modernad@mozcom.com / nextstep_eventsplanner@yahoo.com

Look for LENNIE or TINA

[CLY]

wow. madami na pala bagong nagpo-post dito ah. it seems that ive missed a lot of information here after reading the previous threads. kamusta na bodybuilding nyo blake, brandon, meleagant, and company?

[Brandon96]

musta ka na, pareng CLY? eto natigil for a week pero back to HIT training. Know what I noticed? pareho lang if not more pa ang gains ko using HIT kesa sa dati kong 3 sets per exercise body workout na tumatagal ng 2-3 hours long, 3x/week.:)

[blakedaddy]

CLY,

good to have you back. Been using HIT and have been getting great gains. I last benched 175 for 6 reps on my own. last 2 reps I got a spot. I also lifted 295 for 3 on the deadlift, ans 245 for 10 on the deadlift also. I'm working on my squats since my last time, I got 10 reps for 225. Hope to be squatting 315 soon.

[CLY]

thanks guys. i've missed 3 weeks of work out because of thesis. sobra busy. minsan 2-3 hrs. lang sleep. minsan nakakalimutan pang kumain. especially the week of our defense. it didnt go well. try my luck again next term.

brandon,

of course, di sa quantity ng reps and sets yan. nasa intensity ng workout mo yan.

blake,

nice to hear that. you've been gaining a lot ****. last time i heard you could only bench 180 for 2reps. now you can do 175 for 6. thats a lot of gain in strength and size as well.

me? im just starting to crawl my way back to training. i can barely finish 150 for 6reps on the bench. my goal is to bench 200 next year. with 4 months to go, i dont think i can reach that goal.

[meleagant8]

oi welcome back cly and brandon!

inggit naman ako sa inyo....ako il start sa HIT next week eh....sa wakas...kaso malamang matigil na naman agad dahil finals na eh....

blake

*** 2 day workout dun sa HIT na binigay mo...tlgang pang 2x a week lang siya?di ako dapat lumagpas ng 2x sa isang week right?

[blakedaddy]

meleagant,

may HIT routines din na 3x/wk. try mo muna yan since at least less frequent punta mo ng gym, kung feel mo kaya mo ang 3x/wk, sendan kita ng mga routines

[meleagant8]

Originally posted by blakedaddy
meleagant,

may HIT routines din na 3x/wk. try mo muna yan since at least less frequent punta mo ng gym, kung feel mo kaya mo ang 3x/wk, sendan kita ng mga routines

ah....try ko muna *** 3x a week..then after a week pag kaya ko *** 3x a week il just ask you for the routines?so di ko gagamitin *** 3x a week ng HIT?

[Brandon96]

Meleagant8,

Just do the 2x/week routine Blake gave you and then when your sked permits it, and after you have used the 2x/week routine for a month already, pwede na ikaw mag-3x/week na HIT workout.

I used to think HIT wouldn't work on me but I was surprised I made more gains with the "one set to failure" routine done 2x/wk than I did using a 3x/week 3 sets per exercise, whole body work out routine I used to do.

Question guys:

Will HIT training slow me down and make me unfit for martial arts training?

[meleagant8]

Originally posted by Brandon96
Meleagant8,

Just do the 2x/week routine Blake gave you and then when your sked permits it, and after you have used the 2x/week routine for a month already, pwede na ikaw mag-3x/week na HIT workout.

I used to think HIT wouldn't work on me but I was surprised I made more gains with the "one set to failure" routine done 2x/wk than I did using a 3x/week 3 sets per exercise, whole body work out routine I used to do.

Question guys:

Will HIT training slow me down and make me unfit for martial arts training?

thanks pareng brands....

teka what do you mean nung one set to failure?

meaning ba i will be using the heaviest possible weight wherein i can lift up to 12 reps?

[CLY]

Question guys:

Will HIT training slow me down and make me unfit for martial arts training?

your muscle and strength gains will be beneficial to your martial arts training. your less prone to injury and stronger than before. as long you train your flexibility and speed, its ok. just dont get as big as Conan, it wont slow you down.

[Bongsi]

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[Brandon96]

Meleagant8,

Yes, you will be using the heaviest possible weight that you can lift IN GOOD FORM for the number of reps that Blakedaddy set for you. If that means you have to lower the weights your using for certain exercises, then so be it. Wag kang makonscious or mahiya kasi it's your body, not theirs and besides they won't make fun of you anyway. People who work out have gone thru the same thing and understand newbies so don't worry pare about having to start light!

GOOD FORM, GOOD FORM, GOOD FORM....at ALL TIMES is mandatory. Never sacrifice good form just to lift heavy weights. You know you're in poor form when you jerk the repetitions just to do them or you rush thru them. Check out exercise instruction websites like www.exrx.net for information on proper form.

CLY, guys,

I was asking specifically about HIT style training. There's this school of thought in weight training called myodynamics(sp?) that says that HIT's slow and intense reps will train the muscles to move slower--in short, you get bigger and stronger nga naman talaga but slower and less capable of explosive and fast moves.

Whatcha think?

[eveRything]

I just started doing the max-ot prog but i find it hard to finish my workout in less than an hour because of the following reasons.

the STR required for each set (warm-up, weight acclimation, and muscle-building) is atleast 2-3 mins. during wednesdays (day 3) for example, you have to do a total of 23 sets. that's 23sets x 2-3 mins = 46-69 minutes. this doesn't include the warm-up and weight acclimations sets yet which also requires another 2-3 mins str per set.

If you want to get the most of your workout, you must do the negatives twice as slow as the positive movements, say each set would last for 30 seconds max multiply that by 23 mins = another 11mins 30 secs.

enlighten me please:rolleyes:

i got a question-

is it normal not to feel "burned" and fatigued after a max-ot workout?

[CLY]

brandon,

im not sure about that. but i dont think so. IMHO, you can train your speed in your cardiovascular training and not in your weight training. all that matters in weight training is muscle stimulation, all exercise movements are kinda slow of course because of the heavy weight involved. if your movements are too fast or explosive then masyado na magaan binubuhat mo.

everything,

you need not follow the required STR. as long as you feel you can go for the next set. then go fot it! the STR is not written in stone you know. whether you only need 30 secs. or 2mins, its up to you.

how can you have a total of 23 sets when using max-ot??? when you read max-ot, it only says that training 2 body parts per day is enough. a maximum of 9 sets for major body parts (chest, back, etc) and a maximum of 6 sets for smaller body parts (bicep, tricep, etc).

MAX-OT does not says that you really have to finish in 45mins to less than an hour. sometimes, skip la cour, jeff willet,and the others will finish their workout in an hour.

Dont always time yourself. just do the workout at your own pace.

is it normal not to feel "burned" and fatigued after a max-ot workout?

yes, that's the point, max-ot minimizes the number of sets and reps to avoid overtraining. It is ok not to feel fatigued but it aint ok not to feel pumped after training. take into consideration the intensity of your training.

weight training is not trying to "fatigue" your muscles. You dont train to fatigue your muscles, you train to stimulate them into growth. fatigued or not, its ok as long as you stimulate your muscles. fatigue does not necessarily mean stimulation.

[blakedaddy]

well said CLY

brandon, I don't think lifting in a controlled manner will make your msucles slower. You learn to be explosive by doing the specific movements and not the weights.

everything,

when I did max-ot, I did 2 warmup sets and 1 weight acclimation set

[Brandon96]

Very well said, pareng CLY. So how's your workout? Back to the gym ka na ba? Grad ka na ba pare?

[CLY]

thanks guys.

brandon,

yes, i'm back to the gym. i really miss going to the gym. 2 weeks na ko weight training. unfortunately, di pa ko grad. nxt term ulit sumabit ako sa thesis eh.

[sixmiles]

:D

[eveRything]

Originally posted by CLY

everything,

you need not follow the required STR. as long as you feel you can go for the next set. then go fot it! the STR is not written in stone you know. whether you only need 30 secs. or 2mins, its up to you.

how can you have a total of 23 sets when using max-ot??? when you read max-ot, it only says that training 2 body parts per day is enough. a maximum of 9 sets for major body parts (chest, back, etc) and a maximum of 6 sets for smaller body parts (bicep, tricep, etc).


Tuesday - Max-OT Arms and Abs


Exercise Sets Reps *
----------------------------------------------------------------------
Straight Bar Curls 2 4 to 6
Alt. Dumbbell Curls 2 4 to 6
Straight Bar Cable Curls 1 6

Lying Tricep Presses 2 4 to 6
Tricep Cable Press Downs 2 6
Dumbbell Kick-Backs 1 6

Wrist Curls 2 6 to 8
Dumbbell Wrist Curls 1 6 to 8

Leg Lifts 2 12 to 15
(with added weight to ankles)
Weighted Cable Crunches 2 8 to 10
Crunches 1 8 to 10

18 lang pala. i just find the workout incomplete. i mean, it doesnt include exercises for the obliques and the brachii for example. sa tibialis wala rin.

can i just create my own prog and apply the max-ot principles or do i have to stick with these progs?

can i add another set to the bi n tri exrcises para 'sakto na 6?

yes, that's the point, max-ot minimizes the number of sets and reps to avoid overtraining. It is ok not to feel fatigued but it aint ok not to feel pumped after training. take into consideration the intensity of your training.

sheesh. i think i did the whole thing wrong! do i have to start all over again? puro kasi sled *** nasa gym ko e...

1 mre thing, kailangan ba pareho weight nung straight bar curls n sa cable curls? for example, i lift 35 lbs sa straight bar, sa ca din ba dapat 35? n yung alternate db curls ba dapat alternate talaga or pwedeng left muna yung gawan ko ng set tapos right?

[mravel22]

how does one start bodybuilding? am 5' 6 160 lbs and plan to beef up a bit. what do i need? thanks.

[blakedaddy]

sheesh. i think i did the whole thing wrong! do i have to start all over again? puro kasi sled *** nasa gym ko e...

no you don't you just have to follow the routine. as i told a lot of people before, read through it thoroughly so that you have a clear understanding about what max-ot is

1 mre thing, kailangan ba pareho weight nung straight bar curls n sa cable curls? for example, i lift 35 lbs sa straight bar, sa ca din ba dapat 35? n yung alternate db curls ba dapat alternate talaga or pwedeng left muna yung gawan ko ng set tapos right?

you make things so complicated. bodybuilding is very simple my friend. it would be difficuly to do cable curls sing the same weight as a bb since cable have constant tnesion. alt. db curls are best done alternating in order for you to maximize poundages and overload. when you say alternating db curls, it means you lift with one hadn first, then the right. if you finish a set for the left first, then the right, then you are doing one arm curls and NOT alt. db curls.

[blakedaddy]

how does one start bodybuilding? am 5' 6 160 lbs and plan to beef up a bit. what do i need? thanks.

you need dedication, discipline and motivation.

free weights are all you need, machines are but a bonus. enroll in a gym or if you have your own set, use it. you can PM me or CLY your email add and we'd gladly send you a routine.

[CLY]

right on blake. :)

mravel22,

how does one start bodybuilding? am 5' 6 160 lbs and plan to beef up a bit. what do i need? thanks.

first of all, you need access to free weights or machines.

second, determine if you like training in a gym with other people or you want your own set of weights. Like me i train at home because i have my own set of gym equipment. i feel more comfortable and no one can interrupt my training and i dont have to wait for my turn in using a certain machine.

if you wnt your own set of gym equipment, you can PM me or contact me at 0917-9241988. i will provide everything you need for bodybuilding.

third, like what blake said, you need dedication, discipline, and motivation. if you have these 3 core values, you can achieve alot in bodybuilding.

[blakedaddy]

CLY,

when coure cards or finals is done, maybe you, brandon, meleagant and I might wanna do a workout sesion together?? I missed training with friends since I often train alone. PM me what you think of the idea

[eagle_eye]

count me in!

kaso ang layo ko :bungi:

[Brandon96]

Sure ba, pareng blake!

[CLY]

that would be good. what time and date would everyone be available?

[CLY]

when is the course card nga pala?

[blakedaddy]

CLY, lets talk about it nina brandon and meleagant.

I dunno when course cards is. grad na ako e

[eveRything]

Originally posted by blakedaddy
you make things so complicated. bodybuilding is very simple my friend. it would be difficuly to do cable curls sing the same weight as a bb since cable have constant tnesion. alt. db curls are best done alternating in order for you to maximize poundages and overload. when you say alternating db curls, it means you lift with one hadn first, then the right. if you finish a set for the left first, then the right, then you are doing one arm curls and NOT alt. db curls.

i see... thanks.

has anyone here tried pyramiding? effective ba? check this site out -> www.thepumpingstation.com

[meleagant8]

Originally posted by blakedaddy
CLY, lets talk about it nina brandon and meleagant.

I dunno when course cards is. grad na ako e

uy bat nandyan kami?
course card namin?

after next week....sa DLSU ata nxt week na...

[CLY]

just set the date and time. then tignan na lang natin kung available lahat.

[blakedaddy]

everything,

pyramiding is also an effective way to build muscle. But, aren't you satisfied with max-ot??? its one of the best routines out there. you have all the tools you need for the basics. Stick to the basics as I said. Max-ot helped me gain a decent amount of size.

[blakedaddy]

brandon, CLy, melaleagant,

does late september sound fine with you guys for a workout session between the four of us?

[eveRything]

Originally posted by blakedaddy
everything,

pyramiding is also an effective way to build muscle. But, aren't you satisfied with max-ot??? its one of the best routines out there. you have all the tools you need for the basics. Stick to the basics as I said. Max-ot helped me gain a decent amount of size.

i think max-ot is not for me :( (i've been using the prog for two weeks) i don't feel pumped after the whole workout.

i can't lift heavy weights in good form and the ones that i can are just too light for me to feel the pump.

i dont feel any stronger or bigger after the workout.

what seems to be wrong w/ what i'm doing? :confused:

enlighten me pls :)

[CLY]

Originally posted by blakedaddy
brandon, CLy, melaleagant,

does late september sound fine with you guys for a workout session between the four of us?

it's ok with me as of the moment. wala pa ko plans for september.

[blakedaddy]

i think max-ot is not for me (i've been using the prog for two weeks) i don't feel pumped after the whole workout.

i can't lift heavy weights in good form and the ones that i can are just too light for me to feel the pump.

i dont feel any stronger or bigger after the workout.

what seems to be wrong w/ what i'm doing?

enlighten me pls


-- you dont' have to follow the 4-6 rep range, you may go up to 10 if you wish. second, a pump has nothing to do with growth. it is but a temporary size increase due to the blood rush to the muscles. when I use max-ot, I am not pumped physically, but pumped mentally, as it takes a lot of mental focus to lift heavy weights in good form.

[meleagant8]

Originally posted by blakedaddy
brandon, CLy, melaleagant,

does late september sound fine with you guys for a workout session between the four of us?

like CLY, as of NOW, okei...la pa plans eh...

wawa naman ako sa inyo....hehe....

lugi....:D

[blakedaddy]

ectomorph (payat, small boned)

http://www.darkwoods.com/bodybuilder/male/bb/gallery/fullsize/wheele11.jpg

mesomorph (husky, naturally muscular)

http://www.darkwoods.com/bodybuilder/male/bb/gallery/fullsize/viator05.jpg (http://)

endomorph ( tabain)

http://www.darkwoods.com/bodybuilder/male/bb/gallery/fullsize/elsonb10.jpg (http://)

[Brandon96]

Blake, CLY, Meleagant8 (all Lasalistas):

Sure mga chongz. Pero busy ako sa bar exams eh. Pansin nyo 1 week akong alaws todits? Now I'm back pero break lang; sandali lang to relieve pressure.

After Sept. 23 free na ako. Sige, workout tayo sa Gold's Gym.

Sino nga ba yung problemado sa pyramiding workout or sa Max-OT workout? Ang suggestion ko lang personally pare, try a classical HIT (High Intensity Training) work out routine ala matt bryzynski or mike mentzer. I mean really classic ha, as in just 1 set per exercise, with only 3 exercises per muscle group. Syempre may warmup sets din gaya ng sa Max-OT pero di ganon kasingdami.

2 weeks na akong dehins workout pero malaki pa rin ako, thanks to the HIT program Blake gave me. Malapad pa rin ako. Bumawas ng konti ang definition pero hindi nawala. Before when I first tried out Blake's HIT program I thought it won't work or liliit ako. Taliwas ang nangyari! I grew faster than when I was following a 3 hour whole body workout with 2-3 sets per exercise, 3sessions a week na may kasamang 30 to 40 mins of cardio pa! Thank god for HIT.

I also realize that HIT is good for athletes who need speed and power (football players, basketbolistas, martial artists) kasi it's used for collegiate sports in the USA di ba nga according to Matt Bryznski?

Stay away from those stupid magazines like MUSCLE & FITNESS kasi negosyo ang mga iyan at beholden kay Arnold Schwarzenegger.

Question Blake, CLY: bakit ang laki ng affinity ng powerlifting sa HIT trainnig? Pansin ko lang. Siguro kasi HIT utilizes basic powerlifting exercises--deadlifts, bent over rows, bench presses na flat (always present in any HIT routine).

Nakatipid ka na ng time sa HIT workouts; mas maganda pa gains mo! You now have time for other pursuits--practice of law, martial arts, movies with your future wife, studying for the bar exams (if you're extra prepared heheheh), etc.

Blake, wanna train Pekiti Tirsia with me at Fort bonifacio on Sundays? I contacted Tuhon Gaje's nephew Rommel Tortal who grew up training in Pekiti all his life and is the most senior Pekiti instructor/master in the Philippines under Tuhon. He is now based in Fort Bonifacio and teaches the Phil. Marines special warfare operatives (i.e., the Force Recon battalion teams) in advanced weapons and hand to hand combat (i.e., Pekiti Tirsia kali nga).

P300 lang pero almost whole day session. Very very sulit di ba? Text me anytime you get this; don't PM kasi I won't be going online for another week ha pare?

CLY, Meleagant8, sama kayo sa amin! Pekiti din tayo!

[CLY]

good luck sayo brandon.

basic powerlifting exercises--deadlifts, bent over rows, flat bench presses and squats. these are the most basic compound exercises yet they are the most important. if done correctly in proper form, mabilis ang gains in strength and mass.

[blakedaddy]

CLY,

powerlifting has only three lifts (bench, squat, deadlift)

Brandon,

the reason why HIT incorporates the basic compound movements a lot is beause these are the movements that activate the most muscle fibers and help you pack on the mass

[CLY]

ah ok. thanks for correcting me.

[Lenny]

thanks pareng CLY for the new programme

[CLY]

no problem. :cool:

[meleagant8]

guys

gold's gym?pano yan....la money ako eh...tipid ako ngayon....

hmm....brandon...mukhang oks na oks *** hit ah!

gusto ko na nga mag start eh...matapos lang tong finals week na to.....hehe

[blakedaddy]

meleagant,

ako bahala sa inyo sa gold's

[Brandon96]

Blake, sa Gold's Gym ba wala kayong problems sa overbilling and idiotic instructors?

[blakedaddy]

Brandon,

there are still some old school instructors but some are quite open to different training methods. I don't have a trainer there, but there are some trainers I consult with every now and then. The trainer I regularly consult with is ACE certified and has been on the business for 20+yrs and he is also using low volume, somewhat similar to the original HIT training methods Arthur Jones originally used

about the billing, I haven't heard anyone complain about it yet.

[kidmaton]

blake,

i have been doing things as you told me (the right number of reps per set on how to build mass). another concern pa pala... yung interval between sets ilang minutes ba dapat? kasi with the workout i do i usually do it at an interval of 2-3 minutes.

salamat.

[CLY]

2-3minutes is a good guideline for Short Term Recovery. But this is not written in stone. if you feel your body can go for the next set in only a minute or if you need 4 minutes, then so be it. let your body be the judge.

[blakedaddy]

rest between sets varies per individual and per exercise

I usually rest no longer than 30-45 second between sets but I may take up to a minute or a minute and a half for squats and deadlifts.

[Bongsi]

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[voyager]

what if you stopped going to the gym, and you grow old... wouldn't your muscles sag? I've seen some men in their 50's who used to have wonderful bodies but now have sagging muscles coz they stopped their muscle building.








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[blakedaddy]

what you saw is what can call muscle atrophy or shrinking of muscle due to unactivity

[Brandon96]

Kaya ako, kahit matanda na ako't 80 years old, hindi ako titigil sa pagwe-weights at sa pagpapractice ng Filipino martial arts of Pekiti Tirsia kali.

I want to be like Ellington Darden who is 56 or so but looks 33 or 34.

Saan nga pala ang Carbungco Gym and is Stan Carbungco stil alive?

[blakedaddy]

Brandon,

don't we all wanna feel young by the time we hit mid age?? that's one of the benefits of weight training and exercise

[blakedaddy]

Brandon,

try checkin ironpinoy, they have a gym database there

[Brandon96]

Blake pare, free na ako! Tapos na exams. So how about a bodybuilding EB for all of us here?

[blakedaddy]

brandon,

good to hear. About the EB, lets ask everyone here what would be a good date to set an EB saka if we would all workout at the same time, it wouldn't be aconducive place to talk

[meleagant8]

DAY 1 (Upper Body)
1. Bench Press or Incline Dumbbell Bench Press (2x8-15)
2. Dumbbell Side Laterals (2x8-20)
3. Barbell Preacher Curls (1x8-15)
4. Close Grip Bench Press (2x8-12)
DAY 2 (Lower Body)
1. Squats (1x10-25)
2. Deadlifts (every other week; 1x8-15)
3. Dumbbell Rows (2x8-20)
4. One Leg Calve Raise (2x15-50)
5. Crunches (with weight) (2x20-30)


blake

napagusapan na natin *** warm up diba?
1st 12x using bar
2nd 6x 10
3rd 3x 15
4th the real set

assuming na 20 pounds *** bubuhatin ko...

ano bang mga workout dyan sa taas ang gagamitan ko ng warmup bago gawin?

[blakedaddy]

wamrup ka for bench press at preacher curl for upper body

squats at calf raises sa lower

[meleagant8]

thanks pare!

idol **** kita!

[blakedaddy]

meleagant,

wag mo na ako bolahin pa. basta remember, all exercises dapat mag hit ka ng failure. Kung gusto mo, let me know kung kelan ka pwede, Ako mag train sayo ng 1 session

[meleagant8]

Originally posted by blakedaddy
meleagant,

wag mo na ako bolahin pa. basta remember, all exercises dapat mag hit ka ng failure. Kung gusto mo, let me know kung kelan ka pwede, Ako mag train sayo ng 1 session

oo bah...hopefully sa start ng workout ko....il text you ahead of time para okei tayo pareho!

[h04x]

i'm sure someone has asked about this before.. i've been going to the gym for 5 months now.. i've seen alot of improvements.. some say that it's genetics that's why ang bilis lumaki ng katawan ko..

i've also been taking CREATINE (MET-RX).. i heard that creatine isn't really good for you.. i've been using it for almost 2 months now.. what would happen if i stop?.. would i lose what i have gained?.. will i get weaker?.. kse if this is the case i might just stop and work out without it rather than have problems in the future.. i go to the gym like 4 times a week..

i weigh 150 and i'm 5'8".. ayoko naman lumaki ng sobra.. tamang pang model lang ng underwear ehehe..

also.. i haven't been working my legs as much.. so they look kinda funny compared to my upper body.. someone told me that the body falls into equilibrium and that if i don't work on my legs my upper body will not get any bigger.. is there any truth to this?..

i have more questions but this'll do for now. :)

thanks guys..

[blakedaddy]

creatine is best taken in cycles. I won't go on creatine beyond 6 weeks since you also have to give your kidneys some rest. You won't get smaller when you don't take creatine. I must know. I've been taking it for 2 years now

About leg training. Think about it this way. Wont it look stupid for someone to have an impressive upper body and skinny legs??? FYI, squats release so much growth hormone when you do them which makes it easier for the body to build muscle

also.. i haven't been working my legs as much.. so they look kinda funny compared to my upper body.. someone told me that the body falls into equilibrium and that if i don't work on my legs my upper body will not get any bigger.. is there any truth to this?..

the more overall muscle mass you have, the easier it is for your body to gain more mass and your legs are at least 50% of your total bodyweight so go figure.

You said that you wante a model body. Those models have proportionate physiques, meaning, their legs are in par with their upper body.

[Brandon96]

The problem with most of us who lift weights in this country is that we want to look like posterboys for Calvin Klein or those stupid Powerboys, especially like that Jordan who-the-f*ck-he-is who obviously has thin air in his brain and nothing else.

WHY ARE WE SO FRIGGIN' AFRAID OF GETTING BIG?

True, so many bodybuilders who get big and really bulky are far too often asswipes, but there are a lot of virtuous dudes out there still. Besides, do we want to look like Bruce Lee or like the miracle physiques of Mike O'Hearn and Mike Mentzer?

When will we Filipinos start embracing the ideal of bigger muscles and stop going after the faggoty ideal of "I just want to tone my muscles" thingy? When will we grow up and be mature?

I guess it's because most of us are still mistaken in the belief that to be big, you must necessarily be on juice or steroids. Not! Not all big guys are on steroids, although a great deal of them are.

Honestly, I find big physiques (in others and in myself) a lot more appealing than twiggy Calvin Klein models who look more like homoes (there goes my political correctness). Of course I also do not go for the big potato-like look of guys like Ron Coleman and Lou Ferrigno. Think Mike O'Hearn--that's my ideal. Not too big as to look like a potato; not too lean as to look faggerty.

Look him up on the Internet, if you don't know who he is.:)

[CLY]

when bodybuilding, the last thing to worry about when you are just starting to train (beginner) is getting big bulky muscles.

I dont know why many people have a notion that it is soooo easy to build muscles that even before they start they already worry about getting muscles that are too big. How i wish building muscle was that easy.

[blakedaddy]

good posts Brandon and CLY

I have to agree that building muscle and may I say it naturally is not an easy process. When you think about it, it is really easier to get cut than to bulk up.

There are many natural bodybuilders out there who look good and aren't too massive like Dorian Yates or Ronnie Coleman, Frank Sepe, Mike O`Hearn, Christian Boeving and Tito Raymond are but some of the bodybuilders who often appear on those suplement ads. Frank Zane and Ade Rai are two champion bodybuilders who aren't too massive and are well known for their aesthetic proportions.

On the sidenote,

how about holding that workout session around 2nd week of october. What do you guys think????

Also, now palang, think of a bodypart we will train a la in the trenches style

[h04x]

Originally posted by Brandon96
The problem with most of us who lift weights in this country is that we want to look like posterboys for Calvin Klein or those stupid Powerboys, especially like that Jordan who-the-f*ck-he-is who obviously has thin air in his brain and nothing else.


i don't know jordan personally and i think u don't either.. so we can't really argue what he's got in his head.


WHY ARE WE SO FRIGGIN' AFRAID OF GETTING BIG?


I think i can speak for alot of people when we say we are not "afraid" to get big. It's just a matter of personal preference.


True, so many bodybuilders who get big and really bulky are far too often asswipes, but there are a lot of virtuous dudes out there still. Besides, do we want to look like Bruce Lee or like the miracle physiques of Mike O'Hearn and Mike Mentzer?


can't there be an in between? Bruce is too small and the two mikes you mentions are too big. Again personal preference.


When will we Filipinos start embracing the ideal of bigger muscles and stop going after the faggoty ideal of "I just want to tone my muscles" thingy? When will we grow up and be mature?


Since when was maturity measured on embracing other peoples personal preference?.. you are not making sense here, i'm sorry.


I guess it's because most of us are still mistaken in the belief that to be big, you must necessarily be on juice or steroids. Not! Not all big guys are on steroids, although a great deal of them are.


hmm.. this one is true.


Honestly, I find big physiques (in others and in myself) a lot more appealing than twiggy Calvin Klein models who look more like homoes (there goes my political correctness). Of course I also do not go for the big potato-like look of guys like Ron Coleman and Lou Ferrigno. Think Mike O'Hearn--that's my ideal. Not too big as to look like a potato; not too lean as to look faggerty.


Your opinion, your preference and I respect that. I myself prefer a Mark Wahlberg body. (maybe a little smaller) I think being as big as the body builders u have mentioned is just not me. Women think big bulky bodies are not as attractive or even not attractive at all. Let's not all be hypocrites and say that we're in it for health reason.. ok sure that's one of the reasons but our main (well at least for me it is) purpose is to attract the opposite sex.. it's in our nature WE ARE MEN.


Look him up on the Internet, if you don't know who he is.:)

I looked him up. He's too big for me.
to each his own.

[blakedaddy]

h04x,

I understand your side and brandon's side. Personally, I'd be more than happy if I achieved the size of Larry Scott or Ade Rai. About in between guys, Many people find the body of brad pitt in fight club ideal, I find it a bit small for me. I think the size of Mark Wahlberg would be ideal for some. As you said its a matter of choice.

[wilkinson]

guys, makikisingit lang.

i've been working out for a year or so na and i did gain some weight and muscles pero not at the rate na i wanted. i'm now 140 lbs at 5'5'' pero di pa defined. i feel like i'm not gaining any more muscles, but just weight in the midsection. i do take protein supplements pero parang na-stunt na yung growth ko. na-frustrate na nga ako e.

i work out every other day, 2 muscle groups a day, chest, biceps and abs, back and triceps, then lower body and shoulders in that order.

what should i do? advice naman mga sirs.

thanks.

[blakedaddy]

first off, I would suggest that you change your split. You're training triceps 3x in a week

about gaining some fat while bulking, that is all but normal. In order to gain muscle, you have to gain some fat. Worry about the six pack later when you are cutting.

If you say you're not gaining anymore muscls, you might be overtraining. Post your workout routine here and let's see how we can make it better

[Brandon96]

1. I agree with you, that ultimately, we all have the right to freely choose what we want to look like. What is desired by some is not desired by others. I have no problem with that. But that does not deprive the right of "some" to criticize the choices of the "others". The last time I checked, there was such a thing as free speech.

2. Using your own words, think and REFLECT DEEPLY on your life experiences. I want you to admit frankly that at least ONCE in your life you've seen those big muscled guys and winced OUT LOUD with either the words "Yeech!" or "Eeew!" or "Kadiri na yan...." Aminin mo pare; wag na tayo mag-istiran.

3. CLY and Blake understand where I'm coming from. It's so hard to build a fitness industry in a country that betrays its preference for quick fixes such as slimming salons, 6 o'clock diets, and the inane use of thermogenic pills to lose weight. I do not say you advocate these things, but HONESTLY, and I repeat, honestly, IF YOU LOOK CLOSELY AND HONESTLY, you will have to admit that THE VERY SAME MENTALITY THAT patronizes such quick fixes is the VERY SAME MENTALITY that disses or thinks "big" muscles are undesirable, that goes for the build of those brainless POWERBOYS as "the" ultimate in desirability, that worships the flat physique of the likes of Illac Diaz (with whom I have no problem BTW). I admit that a great deal of my motivation is to look good, but I am not at all lying when I also say it is to enhance my health and more particularly, my athletic performance as an amateur martial artist wannabe. Thus I don't mind getting too big. Mark Wahlberg is just fine by me; although I'm sure if you ask him he would be among the first to tell you not to thrash the big muscles look entirely.

4. I am merely speaking out of frustration of trying to pass on healthy living and fitness concepts to people who say "Oh, but I only want to have a six pack" or "Oh, but I only want to look like Ryan Mananquil and Marc Nelson." And then these people proceed to say "Please give me a workout that won't build big muscles; I just want to look toned." Hah! They forget that the workouts for both toning and gaining mass are more or less the same in approach and methodology.

5. Bottomline: KEEP AN OPEN MIND. I've been where you are and I have given this much thought.

[h04x]

Originally posted by Brandon96
1. I agree with you, that ultimately, we all have the right to freely choose what we want to look like. What is desired by some is not desired by others. I have no problem with that. But that does not deprive the right of "some" to criticize the choices of the "others". The last time I checked, there was such a thing as free speech.


i would have respected your criticizms and claim for free speech more if u had proper basis rather than saying that maturity is related to building muscles.


2. Using your own words, think and REFLECT DEEPLY on your life experiences. I want you to admit frankly that at least ONCE in your life you've seen those big muscled guys and winced OUT LOUD with either the words "Yeech!" or "Eeew!" or "Kadiri na yan...." Aminin mo pare; wag na tayo mag-istiran.


i have no intentions to lie or to sugar coat anything. I've made such comments. Like you have made comments about how "faggoty" power boys bodies are..


3. CLY and Blake understand where I'm coming from. It's so hard to build a fitness industry in a country that betrays its preference for quick fixes such as slimming salons, 6 o'clock diets, and the inane use of thermogenic pills to lose weight.


maybe the philippines isn't ready for that "fitness industry" you are looking for.. then again no country is.. everywhere you go there are critics who have different tastes.. some don't want to work as hard and get quick results.. they probably don't have the luxury of time to build their body even if they wanted to.

so what if a guy only wants a six pack? it's his choice right?.. what's wrong with that?..


I do not say you advocate these things, but HONESTLY, and I repeat, honestly, IF YOU LOOK CLOSELY AND HONESTLY, you will have to admit that THE VERY SAME MENTALITY THAT patronizes such quick fixes is the VERY SAME MENTALITY that disses or thinks "big" muscles are undesirable, that goes for the build of those brainless POWERBOYS as "the" ultimate in desirability, that worships the flat physique of the likes of Illac Diaz (with whom I have no problem BTW). I admit that a great deal of my motivation is to look good, but I am not at all lying when I also say it is to enhance my health and more particularly, my athletic performance as an amateur martial artist wannabe. Thus I don't mind getting too big. Mark Wahlberg is just fine by me; although I'm sure if you ask him he would be among the first to tell you not to thrash the big muscles look entirely.


i don't see why you have to call the powerboys brainless.. when you don't have any basis.. call them brainless when you've seen their test scores or IQ test results.. but for now let's leave them out of this. (btw i hate them too, they don't have any talent whatsoever, just pretty faces)

desirability? i don't even know why we are having this arguement.. we all have our taste and preference on what attracts us.. it's like saying i wonder when the Philippines will embrace obesity and learn to find fat people more attractive... i know some people do find oversized women attractive kasi yun ang trip nila... but u can't expect everyone to like them.. same goes for big guys. (no pun intended)


4. I am merely speaking out of frustration of trying to pass on healthy living and fitness concepts to people who say "Oh, but I only want to have a six pack" or "Oh, but I only want to look like Ryan Mananquil and Marc Nelson." And then these people proceed to say "Please give me a workout that won't build big muscles; I just want to look toned."


Dude.. P-e-r-s-o-n-a-l P-r-e-f-e-r-e-n-c-e..


Hah! They forget that the workouts for both toning and gaining mass are more or less the same in approach and methodology.


BUT there are still differences.. just give them what they want they obviously don't care or already have their mind set on an ideal body.


5. Bottomline: KEEP AN OPEN MIND. I've been where you are and I have given this much thought.

You might have been where i am.. but you are not me.. and you are not everyone else.. we all make our own decisions and could easily end up somewhere else.. :)
-----------------

We live in a world where the masses control what people tend to desire. Some may choose not to go with the norms but most often than not, they do. That's our world, and it's not gonna change anytime soon. So live with it.

this is a pointless arguement.. and will lead to nothing. :)

i would like to apologize if i have crossed any of ur sensitive lines or might have sounded like a total jerk. I might not have fully understood your point. We could continue the talk but i refuse to make anymore silly debates or criticizms on personal preferences cause it's... well, pointless.

PEACE!

[CLY]

Originally posted by wilkinson
guys, makikisingit lang.

i've been working out for a year or so na and i did gain some weight and muscles pero not at the rate na i wanted. i'm now 140 lbs at 5'5'' pero di pa defined. i feel like i'm not gaining any more muscles, but just weight in the midsection. i do take protein supplements pero parang na-stunt na yung growth ko. na-frustrate na nga ako e.

i work out every other day, 2 muscle groups a day, chest, biceps and abs, back and triceps, then lower body and shoulders in that order.

what should i do? advice naman mga sirs.

thanks.

the only reason you can become stagnant is that you dont constantly improve on your training and nutrition. Try to add more weight on your routine and lessen your reps if you do high repetition on your workouts. Try to change your splits and routines every 8-10 weeks. eat 5-6 high protein meals.

[Brandon96]

i would have respected your criticizms and claim for free speech more if u had proper basis rather than saying that maturity is related to building muscles.

I guess you haven't heard of deconstruction of what we assume to be "normal" paradigms, as well as of the concept of "discourse" and "meta-discourse". Read up on them first, pare. If you understand these concepts, you will understand where I am coming from.....these concepts are useful at determining what really constitute the bases or basis of what we assume to be "normal". You keep harping on "personal preference" and say that that's normal and objective reality, but you won't dig deeper and ask WHY we think that way, and IF such norm were really objective in the first place.

maybe the philippines isn't ready for that "fitness industry" you are looking for.. then again no country is.. everywhere you go there are critics who have different tastes.. some don't want to work as hard and get quick results.. they probably don't have the luxury of time to build their body even if they wanted to.

Yes, there are still a lot of uninformed people even abroad, but the proportions here in our country are more cause for concern for the fitness and health industry and fitness enthusiasts herein.

i don't see why you have to call the powerboys brainless.. when you don't have any basis.. call them brainless when you've seen their test scores or IQ test results.. but for now let's leave them out of this. (btw i hate them too, they don't have any talent whatsoever, just pretty faces)

You yourself said so. They DONT HAVE ANY TALENT WHATSOEVER. Did you not say that? A smart guy will have some talent, but Jordan and those Fil-Ams just don't. And I have seen Jordan in a TV quiz show I chanced upon one lunchtime and I kept wincing at how he kept giving wrong answers to very simple, third grade questions.

This discussion isn't pointless. I am trying to get a rise out of people, in the hope that they will start questioning why in the first place, they begin with certain assumptions that such-and-such facts or situations are normal. Read up on deconstruction and structuralism and discourse, pare.

[h04x]

Originally posted by Brandon96

You yourself said so. They DONT HAVE ANY TALENT WHATSOEVER. Did you not say that? A smart guy will have some talent..

i meant talent entertainment wise.. like singing, acting, dancing etc.. that's the business they're in right?.. i wouldn't look for rocket scientist brained entertainers.. would u?..

someone smart WOULD probably have talent.. dumb guys COULD have talent too..


This discussion isn't pointless. I am trying to get a rise out of people, in the hope that they will start questioning why in the first place, they begin with certain assumptions that such-and-such facts or situations are normal. Read up on deconstruction and structuralism and discourse, pare.

well yeah now u got me thinking.. :)

[BaLdoMarO]

/spoiler/...page starterrrr!... :glee: /spoiler/
Im now in Week 6 of my MAX-OT program, I struggled a little esp. with my time management because the first 5 weeks was an everyday affair at the gym and it became outright tiring.
I found that I could not finish my workout in 30-40 mins, there were just too many sets (warm upx2, acclimitationx2, muscle buildingx2) and rest breaks that had to be completed and I found myself staying at the gym for at least 1 hr to complete all the exercises. On the flipside to this, i've bulked up somewhat and Im relatively happy with the results, though I wish I could slash my gym visitations to 2-3 x a week. I've read on your previous posts and Im very curious with HIT but it seems to be a rigorous training task. Do you suggest to cross over to HIT prog now or should I finish the MAX OT session?
The MAX OT session is in depth and informative, though they have a subtle propaganda in selling their in house capsules and powders.

[blakedaddy]

the transition from max-ot to HIT would do you wonders. I think HIT is quite effective. I know people who use HIt and love the results they are getting in the shorter tme span they train

go to www.cyberpump.com and read the HIT FAQ to get a better understanding of what HIT really is

[Brandon96]

That's what I've been always saying. HIT provides a wonderful time-saving alternative to the traditional workouts that take too much time. I mean, if you already found a shortcut to your way to the corner store, would you still take the long route just becuz of "tradition"? And just because some big guys tell you that hey, that short cut is a lame alternative that won't work, when they themselves haven't tried it or haven't really taken the time to understand it, or when they take some "juice" or steroids to fasttrack themselves?

Let's give HIT a try, in its various forms. Kudos to guys like Blake and CLY for making HIT more known to Filipinos trapped in Schwarzenegger-style long training durations that take too much time away from the real valuables in life, such as time with your wife and kids, with your job that feeds you and your family, with your other interests that keep you human and prevent you from turning into a musclehead with nothing but juice in his brain.:D

[BaLdoMarO]

To the HIT enthusiasts : do you perform your cardio exercises after a HIT session or do you perform them on your rest periods?

[BaLdoMarO]

Originally posted by Brandon96
That's what I've been always saying. HIT provides a wonderful time-saving alternative to the traditional workouts that take too much time. I mean, if you already found a shortcut to your way to the corner store, would you still take the long route just becuz of "tradition"?some people would because they are creatures of habit. They find it hard and unsettling acclimatizing themselves to a totally foreign "experience". And just because some big guys tell you that hey, that short cut is a lame alternative that won't work, when they themselves haven't tried it or haven't really taken the time to understand it, or when they take some "juice" or steroids to fasttrack themselves? was that the mindset of gym junkies you met? The guys at my gym arent the Mr. Universe type, but they are just genetically big. They certainly do not preach the wonders of their training programs.

Let's give HIT a try, in its various forms. Kudos to guys like Blake and CLY for making HIT more known to Filipinos trapped in Schwarzenegger-style long training durations that take too much time away from the real valuables in life, such as time with your wife and kids, with your job that feeds you and your family, with your other interests that keep you human and prevent you from turning into a musclehead with nothing but juice in his brain.:D kudos indeed!

[BaLdoMarO]

There is a prescribed prog in the HIT FAQ featuring 10-11 exercises I ought to follow. Is there scope in cusomizing these according to my tailored needs or do you suggest I stick by it and follow it religiously? I have qualms lifting such heavy weights because Im not big and powerful...yet... :glee:
Just to elicit the above point heres what I can lift in several exercises: 25lb bicep curl, 100lbs squats using the Smiths, 40lbs chest press (dumbells), 30 lbs shoulder press, 340 lbs leg press, 320 lbs calf raises, 50 lbs leg curls ...with those figures above, can I cross these over to HIT or must I increase it in my first HIT session?

[blakedaddy]

To the HIT enthusiasts : do you perform your cardio exercises after a HIT session or do you perform them on your rest periods?

if you're trying to gain mass, doing cardio after working with the weights is a big no no. You are only going to deplete your body of gklycogen storages



some people would because they are creatures of habit. They find it hard and unsettling acclimatizing themselves to a totally foreign "experience".

let me quote my HIT Jedi mentor, a former Mr. Australia, Xen Angelides

"To learn one must first unlearn"

There is a prescribed prog in the HIT FAQ featuring 10-11 exercises I ought to follow. Is there scope in cusomizing these according to my tailored needs or do you suggest I stick by it and follow it religiously? I have qualms lifting such heavy weights because Im not big and powerful...yet...
Just to elicit the above point heres what I can lift in several exercises: 25lb bicep curl, 100lbs squats using the Smiths, 40lbs chest press (dumbells), 30 lbs shoulder press, 340 lbs leg press, 320 lbs calf raises, 50 lbs leg curls ...with those figures above, can I cross these over to HIT or must I increase it in my first HIT session?

HIT is done in a conroled rep speed, 2 seconds up, 4 seconds down. You might want to try lowering your poundages a bit since you won't be able to lift as much.

on a side note, try doing real squats instead of using the Smith machine. You'll get better and faster results. Just have someone on hand to spot you.

you'll soon be lifting a lot more poundages when you use HIT. MY 8-10 RM in HIT style is about 20-30 lbs lower on compound lifts compared to my lifts done in a normal fashion.

[blakedaddy]

brandon,

i think CLY is still using max-ot unless he says he has started toying with HIT as well

[blakedaddy]

another reason why people actually think that HIT won't work is they still have the notion that it would take more than 1 set to stimulate muscle growth.

the truth is you can either work out hard or long, but you can't do both. the more intense each workout set is, the less volume you need

[CLY]

BaldoMaro,

never do cardios on a same session as your weight training. this will be detremental to your muscle building process. if you really have to do it on the same day, make at least 8-10hrs. gap on your cardio and weight training session.

blake,

i toy around HIT sometimes. especially on when doing heavy weights with deadlifts and squats. but i still stick to MAx-Ot on other exercises. i still feel challenge to lift 4-6 reps of heavy weights with maximum intensity.

Some people wont believe that i train a body part once a week only and do 4-6reps per set.

[blakedaddy]

Some people wont believe that i train a body part once a week only and do 4-6reps per set.

-- one main reason is people still believe that you have to train a muscle more in order for it to grow, not realizing that you grow while you rest and not while you train

[BaLdoMarO]

i might find HIT quite strange for a few sessions as I've embedded the ideologies of MAX OT in my training. At least, they both agree on 1hr or less gym sessions and progressive overload to achieve "positive failure". I wonder if a warm up set is crucial before hitting on a heavy load? what is your position on this?

[meleagant8]

finally il be starting my gym workout next week!

with my firends!

kaso problem is my friends are still stuck in the "Arnold - type" of training.....they even believe that doing 20- 30 mins cardio before workout is good.....

[blakedaddy]

i might find HIT quite strange for a few sessions as I've embedded the ideologies of MAX OT in my training. At least, they both agree on 1hr or less gym sessions and progressive overload to achieve "positive failure". I wonder if a warm up set is crucial before hitting on a heavy load? what is your position on this?

-- a warmup is a necessity as it not only prepares your muscles for the heavy work to be done, but it also prepares your tendons and joints as well



kaso problem is my friends are still stuck in the "Arnold - type" of training.....they even believe that doing 20- 30 mins cardio before workout is good.....

-- then influence your friends. explain to them what makes HIT more time efficient and energy sparing as compared to the old school workouts. Perhaps telling them that Dorian Yates uses HIT would probably make them believers as the normal mentality is that when a popular person uses that method, it will work.

[BaLdoMarO]

are there any other exercises I should incorporate in the HIT prog? or the basic exercises outlined will suffice? is there an exercise there that develops the forearms?

[blakedaddy]

HIT encorporates the basic compound movements since these are the most efficient.

if you do deadlifts, pullups and rows, those are good exercises since you use the forearms aid in the lift. but, if these don't work, reverse curls are a good forearm builder

[blakedaddy]

that's right. I have a document in word format which states and explains the 30 biggest lies of bodybuilding. PM me your email add if you want it

[blakedaddy]

found this in cyberpump. read on

It Ain't Rocket Science!


by David Studenick





Over the past year or so I have seen so many differing opinions on training that it boggles the mind. Since this is a family site, I won't repeat the old saw about opinions.

At any rate, I've never seen so many different ways to complicate a basically simple concept: Are you getting stronger or not? That is the acid test of one's training. If you are not performing more repetitions or increasing weight on a consistent basis, there is something wrong with your training.

Now I have been in the business of designing, testing, and launching satellites and launch vehicles for over 15 years so I am uniquely qualified to decide what constitutes rocket science and what doesn't. And something as simple and as basic as training ain't rocket science.

Now for all the blather out there about skill transfer, periodization, time under load, etc., it still boils down to is the trainee making progress. And if not let's go back to the basics and see what went wrong. By the way, if you stay with the basics, you'll never have to go back to them.

Concept 1 - Train with sufficient intensity to stimulate muscle growth. Unfortunately, we don't know how much intensity that actually is. There are only two times when intensity can be measured exactly zero and 100 percent. At zero, you're just sitting around on your duff. At 100%, you have just completed your last repetition of the squat and are straining against the bar in a final attempt to get it off the pins at the bottom of the "cage". At this point you have used up 100% of your body's momentary ability to lift that weight, hence the intensity is 100%.

Concept 2 - Once growth has been stimulated perform no further sets. At this point, any further work will deplete your body's limited recovery ability. No further growth will be stimulated.

Concept 3 - Rest completely between workouts. The purpose of a workout is to overload the skeletal musculature of the body, causing damage (not injury) to said muscles. Once this has occurred, it takes time to repair this damage - at least 48 hours. While training different muscles the next day might not overtrain the muscles, it will certainly overtrain the body's systems which are desperately attempting to repair the damage from workout #1 and are not prepared to repair damage from workout #2. Moreover, if you perform cardio training or are involved in competitive sports, make sure to account for their demands on your recovery ability when scheduling your next workout.

Concept 4 - Eat properly. Garbage in, garbage out. If you want to look like Ronald McDonald, eat at his restaurant. I'm not advocating a strict diet of raw veggies and tuna here, but definitely don't live on junk food. Personally, I like to slam down a pint of Ben and Jerry's in a single sitting and <gasp> occasionally do so. But I do this maybe once every six weeks or so, not on a daily or weekly basis.

Concept 5 - Be consistent. Changing your routine every 2 weeks may avoid boredom, but it also avoids growth. You need to stick with a routine for several weeks (minimum 6) to see if it works for you. Of course, this advice does not apply if a certain exercise is causing joint irritation.

Concept 6 - Remember our old friend progression. Always try to do a bit more than last time. It provides great motivation to set a new personal record every workout and keeps overloading the muscles.

So by following the above 6 simple concepts, anybody can get bigger and stronger. And since I just saved you the cost of the latest new Periodized Power Clean Poo-Poo Pamphlet, you owe me $25, much less than my typical consulting fee for Rocket Scientist work.

[Brandon96]

Kudos and great posts, pareng Blake! Pwedeng pwede ka na magturo talaga, chong!:)

[BaLdoMarO]

Concept 6 - Remember our old friend progression. Always try to do a bit more than last time. It provides great motivation to set a new personal record every workout and keeps overloading the muscles. I try to lift a little more than what I lifted the previous week, but at the place where I work out they do not have dumbbells that incrementally increase by 1 or 2 lbs, instead they go up by 5 lbs. So,as an example, Im finding it hard to top up the 25 lb side lats im doing as 30 lbs is still quite heavy for me. Do I stick by the 25 lbs bells until I've developed an acclimatized state to it and then rack up the 30 lbs when Ive reasonably grown a lot stronger? :spinstar:

[blakedaddy]

progression not only means adding weight increments, but adding reps as well.

as a rule of thumb, if I can do about 11 reps in good form, I move up in weight. So when you can get 11 reps on the 25 lb dbs for side laterals, move up in weight

[blakedaddy]

an article from the late great Mike Mentzer


The following is an excerpt from Mike Mentzer's
HEAVY DUTY


--------------------------------------------------------------------------------
CHAPTER 1
BODYBUILDERS ARE CONFUSED!
--------------------------------------------------------------------------------



Explaining the relationship between man's mind and art, Ayn Rand wrote, in an essay titled, The Psycho-Epistemology of Art, "While, in other areas of knowledge, men have outgrown the practice of seeking the guidance of mystic oracles, in the field of aesthetics this practice has remained in full force and is becoming more crudely obvious today."
To my knowledge, Miss Rand had no interest in bodybuilding, but if she had, she would have observed a similar phenomenon. The bodybuilders I communicate with on a daily basis are agonizingly confused. The sole source of information for many of them is muscle magazines, which they read with almost religious zeal, regarding the words contained therein as if they were the revealed truth of Sacred Scripture, or as oracular pronouncements, not to be questioned, but passively accepted, on blind faith.

Most bodybuilders fail to recognize that muscle magazines are not science journals, but rather commercial catalogues whose primary reason for existence is to sell nutritional supplements and exercise equipment. (One simply can't be too careful in this time of philosophical default. Even science journals have become suspect recently, as the proliferation of cases involving fraudulent research data at the highest levels indicates.) While these publications do contain factually-based, well-reasoned articles, these are rarities so at odds with the reams of contradictory misinformation that they are rendered valueless to those with atrophied critical faculties and often overlooked by the more intelligent readers.

The notion that bodybuilding is a science has been written and talked about for decades by muscle magazine writers and certain exercise physiologist. To qualify as a legitimate, applied science, however, bodybuilding must have a consistent, rational theoretical base, something that none of the aforementioned -- aside from Arthur Jones and myself -- has ever provided. In fact, what passes today for the so-called "science of modern bodybuilding" is actually a pseudo-science. Propogated by the bodybuilding traditionalists, or orthodoxy, it is nothing more than a wanton assemblage of random, disconnected and contradictory ideas.

A number of the orthodoxy's self-styled "experts" have even alleged that there are no objective, universal principles of productive exercise. They claim that since each bodybuilder is unique, every individual bodybuilder requires a different training program. This implies that the issue of what is the best way to train to build muscle is a subjective one that can only be resolved by the random motions and blind urges of each bodybuilder.

Despite their belief that no universal principles exist, many of these same people advocate that all bodybuilders should perform 12-20 sets per bodypart, for up to two hours per session. For best gains, they recommend two and even three sessions per day six days a week, with the seventh day off -- for sabbath, I suppose. Very scientific!

The principle implicit in such thinking is "more is better." This is an ethico-economic principle: more money, more success, i.e., more values are better than less. (This principle does have a certain limited application to endurance training.) Taking a principle from one context, such as economics, and applying it uncritically and blindly to another, such as bodybuilding, is to commit the logical fallacy known as "context-switching." Some years ago, Mr. America Steve Michalik carried this erroneous notion to its logical conclusion by advocating 75-100 sets per bodypart! Michalik practiced what he preached and ended up almost literally in the grave!

So which is it: 12-20 sets or 75-100 sets? Actually, more fitting would be this line of questioning:


Why the contradiction? If each and every bodybuilder, being unique, requires a different training program, why advocate the same range of sets for everyone?
Why the equivocation? Whose word should we take -- and on what basis? Who is relating the truth: the advocates of 12-20 sets or the advocates of 75-100 sets? Or are they both unintentionally relating a falsehood?
Why the lack of exactitude? Will bodybuilders obtain equal results from 12 sets and 14 sets and 20 sets, or from 75 sets and 87 sets and 100 sets? Since science is an exact discipline, a proper science of bodybuilding should tell bodybuilders precisely what to do.
Why the evasion? Should all of the sets be performed with the same degree of intensity by the same individuals all of the time?
While the issues involved in the questions raised above represent only the tip of the iceberg, they do serve as telling testimony to some of the disastrous intellectual consequences that follow from lack of a sound, rational theoretical base.

A scientific theory is a set of principles that serves either as a correct description of reality or a guideline for man's actions. A farrago of unwarranted assumptions, false conclusions and irreconcilable contradictions does not constitute a valid theory and, thus, cannot serve as a guide to successful action.

(The orthodoxy commits other intellectual errors as well. A prime example is their capricious misuse of concepts. Aside from an occasional arbitrary, out-of-context reference to the "overload principle," they have never adequately identified the specific stimulus responsible for inducing muscular growth. As a result, they feel justified in stealing the concept of intensity and providing it with a rubber meaning, though never using it properly. Another is the concept of overtraining. Unwilling or unable to define the term, only dimly aware that it means something negative, they use it as a "floating abstraction," i.e., a concept with no ties to reality. As such, it is not so much misused, but barely used at all, and plays no significant role in their thinking.)

Where can a confused bodybuilder find the answer to these and other pressing questions? Rick Wayne, erstwhile editor of Flex magazine, answered that question a number of years ago, claiming, "Each bodybuilder has to be his own scientific agent, and find the routine that works for him." But what if a particular bodybuilder isn't a very good scientist? No answer has ever been given.

Others have responded by suggesting that confused bodybuilders resort to instinct. An acquaintance of mine responded to this notion humorously by suggesting that if bodybuilders resorted to the "instinctive principle" to guide them in their training efforts, many of them would probably defecate and urinate on a barbell rather than lift it. Man is not an instinctual creature whose knowledge is automatic, or "hard-wired" into his nervous system, but a conceptual being who must acquire and use knowledge by a volitional cognitive effort.

The most philosophically revealing response was made by a well-known authority, and I quote, "There is a realm of truth higher than that known to scientists, and only certain people have access to it." Since reality is the realm of truth, one can only wonder as to what other realm he was referring to, what it might have to do with bodybuilding in this one, who has access to it, and by what means. All of this points to the fact that bodybuilding has brought about its own Dark Ages -- and why, therefore, so many bodybuilders become cynical and give up.

The advocates of the orthodox approach, possessing no possible theoretical defense of their argument, are forced to cite some very shabby evidence to back up their position. Quite frequently, I get the question, "If 12-20 sets is not the best way to train, how do you account for the success of guys like Arnold and Lee Haney?" The answer is that, while their physiques are, in part, the result of such training, so are the physiques of all the failures, whose numbers are legion.

Furthermore, it is a mistake to point to the "apparent" success of a couple dozen top title winners as indubitable proof that a certain training approach is efficacious. If one were to look back through the course of their bodybuilding careers, and calculate the hours, months and years of wasted effort resulting from their blind, non-theoretical, volume approach, one would have to question whether their achievement could properly be termed success at all.

It should be understood also that genetic endowment is the prime determinant of bodybuilding success. Arnold and Lee, not to mention myself, Dorian Yates and all who have achieved extraordinary levels of muscular development, possess an abundance of the requisite genetic traits, including long muscle bellies, greater than average muscle fiber density, and superior recovery ability.

The best way, therefore, to compare the efficacy of the two training approaches is to examine the results obtained by a genetically superior practitioner from each camp. On May 1, 1973, Casey Viator entered into an experiment -- conducted at Colorado State University in Fort Collins -- for the purpose of discovering how much muscle he would gain on a high-intensity training program in one month.

Casey trained only three times a week, with each workout lasting no more than 30 minutes. Since the duration of the experiment was a month, this meant that Casey trained 12 times, for a total of only six hours. The result was that Casey went from a starting bodyweight of 166 pounds to his previous highest bodyweight, in top muscular condition, of 212 pounds. The exercise physiologist who conducted the experiment, Dr. Eliot Plese, discovered (using a sophisticated radioisotope assay machine) that Casey lost 17 pounds of fat during that month. Casey's actual lean body-mass gain, therefore, was not merely the 46 pounds as evidenced on the scale, but a whopping 63 pounds -- and all from only six hours of training!


Casey Viator, one of the greatest bodybuilders ever and the man who introduced Mike Mentzer to Arthur Jones.


Now contrast Casey's achievement with what Arnold Schwarzenegger did to prepare for the 1975 Mr. Olympia contest. Arnold has gone to considerable lengths advertising the fact that, starting in July of that year, he trained twice a day for two hours each session, or four hours a day, six days a week, right up to the contest date in November. As a result of training that totalled 288 hours, Arnold put on approximately 25 pounds of lean mass, going from his starting weight of 200 pounds to 225. It is interesting to note that Arnold, in gaining back only 25 pounds of muscle, failed, in that four-month period, to reach his previous best muscular bodyweight of 237 pounds.

Not only are Casey and Arnold genetically gifted, both were also regaining muscle mass, which happens more readily than gaining it in the first place. And since both were taking steroids during these periods of training, one is left to conclude that the factor accounting for Casey's vastly superior achievement was his use of high-intensity training principles. (When I asked Arnold, in 1979, why he had failed to attain the same 237 pounds for the 1975 Mr. Olympia that he competed at in the 1974 Mr. Olympia, he responded by saying that the four months he had to prepare wasn't enough time.)

To those who question the validity of the abbreviated high-intensity training approach, by noting the numerical superiority of those utilizing the "more is better" volume approach, I need only point out that statistical generalizations do not constitute valid proof in matters open to individual choice. A good historical example is that for thousands of years millions of people sincerely believed that the earth was flat, but that didn't make it so.

A mistake made by many muscle magazine readers is to assume that the routines currently ascribed to the top champs are of the same variety they've always used. In most cases, the champs started their bodybuilding careers, and developed the bulk of their muscle mass, with abbreviated routines performed two to three times a week, using basic exercises and heavy weights. As they progressed into the competitive ranks, they made the mistake -- as I did for a while -- of increasing the number of sets along with the number of workouts per week, which explains why many stagnate and even retrogress. Increasing the duration and frequency of their workouts was done in conjunction with the use of steroids, which help to prevent, or at least reduce, the loss of muscle mass that otherwise results from chronic marathon training.

Considering the fact that the self-proclaimed experts have neither provided a consistent, rational theory of training, nor addressed the issues raised here, it is little wonder that so many cynical bodybuilders remain painfully bewildered.

About 20 years ago I found myself in a situation similar to that experienced by many of the aspiring bodybuilders I now communicate with on a daily basis. I avidly read all the muscle magazines, and had memorized the training routines, dietary regimens, and even the personal habits of all the top champs. Following their lead, I utilized the "more is better" principle, performing up to 30 sets per bodypart, training three hours a day, six days a week. After months of training in this fashion with no progress, my motivation waned so much I began thinking seriously about ceasing my training efforts altogether. I reasoned that if training three hours a day wasn't sufficient to cause an increase in my muscle mass, then perhaps I would have to up my training to four hours a day. And it was difficult to justify spending even more time in the gym every day, as I was already tired from my 12-hour work days in the Air Force and the three-hour daily workouts. If developing a championship physique meant giving up all social life and spending one-fourth of my waking hours in some dank gymnasium, it just wasn't worth it.

Agonizing over the prospect of forsaking my dream of ever being a champion bodybuilder, I was fortunate, at that time, to meet Casey Viator at the 1971 Mr. America contest in York, Penn. Not only was Casey the youngest man, at 19 years of age, to win the coveted title, he was also being favorably compared to Arnold (who was in York that day to check out the upstart). What made Casey even more interesting was the type of training he was doing. While Arnold, Franco, Dave Draper et al were training up to five hours a day, Casey was training less than three hours a week!

Casey was impressed by my physical potential, and suggested that I call his mentor, Arthur Jones, the inventor of Nautilus machines. I placed a telephone call to Jones early one evening, but, as he wasn't in, I left a message that I had called. He called me back at 2 a.m. the next morning, something, I learned later, that was typical of the radically independent businessman. Before I could suggest that it might be more appropriate that we speak later that day when I had my wits about me, Jones launched into an impassioned disquisition concerning the actual nature of productive exercise, as opposed to that which was being promulgated in the muscle magazines.

So awe-inspiring was his fiery oratory that the leaden fumes of my somnambulistic stupor evaporated in short order. For well over an hour, I listened in rapt attention as Jones explained to me, in the most scrupulously objective language imaginable, the cause-and-effect relationship between intense exercise and muscular growth; and why, in light of the fact that the body's ability to tolerate such demanding exercise is limited, high-intensity training had to be brief and infrequent.

Before Jones finished, I realized that I was not the bodybuilding expert I had thought. In fact, I knew very little of value about exercise. Memorizing training routines from muscle magazines doesn't make one an expert. For the first time in my life, I had listened to someone who took the values of knowledge, reason, logic and science very, very seriously. Having clearly understood what Jones had to say about exercise that early morning over 20 years ago, I promptly switched to a high-intensity training program, and within only a year and a half, my mediocre physique underwent such a dramatic transformation that I was able to easily win the Mr. America contest.

Many bodybuilders sell themselves short. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. Don't make the same mistake. Don't make the mistake of granting validity to all training theories, and then waste precious time frantically trying one after the other in the hope that someday you'll find something that works.

There is no good reason why you should proceed with your bodybuilding career confused and uncertain any longer. Progress should not be an irregular, unpredictable or even nonexistent phenomenon. A rational approach to bodybuilding, one based on an understanding and implementation of the scientific principles of exercise and nutrition, will put you on a more satisfying path of regular progress.


Arthur Jones, the inventor of the Nautilus Machines, taught Mike Mentzer the theory of productive bodybuilding exercise.

[blakedaddy]

just checking ho is everyone doing with their training

[blakedaddy]

I hope everyone is doing fine with their training

[CLY]

ok. but could have been better. i have a question, do you do deadlifts and squats once a week? how do you schedule doing squats and deadlifts in one week? i'm thinkng of a better way to schedule them apart to maximize recovery time. sometimes my legs are still very sore so i dont do deadlifts anymore after squats.

[blakedaddy]

CLY,

doing deads and squats in the same owrkout is overkill. I'd schedule at least 2 full rest days in between a squat and a deadlift.

next week, I'll be alternating squats and deadlifts for further recovery time. here's my workout for the next 2-3 weeks

workout1
incline db press
t bar row
military press
chin up
dips

workout b
deadlift(alternated with squats)
leg press (done w/ deadlift)
stiff leg deadlift (done with squat)
leg curl (done with deadlift)
standing calf raise

[BaLdoMarO]

I havent lifted a THING in 2 weeks coz of my busy schedule. I can't wait to be back in my normal gym routine on Tues...
Finally i'll be crossing over to the HIT prog, blakedaddy could you custom design a HIT prog for me? or could I at least mimick your routine? You seem to know what works well and what doesnt. I still find the sample exercies in the FAQ inadequate.

[Brandon96]

Guys,

That's exactly what I love about HIT or High Intensity Training routines. They do not require me to work out for 1.5 hours per session for 3-4 sessions a week. I can work out on a weekend and on JUST ONE weekday, and that's it! Same, if not BETTER effects than the traditional mold of training.

I mean, sure, you can get great results working one muscle group per day for 6 days a week, but the question is: if you're a NORMAL person with a normal job, CAN YOU SUSTAIN SUCH A ROUTINE?

Parang martial arts yan. Why study a martial art that will take 40 years for you to be an adept in, when you can take up the reality based martial arts like Yaw-Yan and Sari-an and of course, kali which only takes months to get expertise in?:)

[blakedaddy]

Baldomaro,

I'm using a 2x/wk training routine now which is basic. The exercises found in the FAQ are for beginners but they will work for anyone. PM me how many times in a week you plan to train so I can shoot you a routine. Better yet, PM Brandon for his 50 HIT routines.

Brandon,

have you checked out HIT Jedi stuart Mcrobert's articles yet?

on a side note, I've been averaging 25-35 minutes of training in the past days I've trained

[CLY]

blake,

thanks. i dont mean that i do squats and deadlifts in one training session, i meant i schedule them 3-4 days apart but sometimes my legs are still a bit sore. i think its better to just alternate between them and do them 1x a week.

25-35mins. is really a good time. i average 40 to 45mins. this includes stretching for about 10 mins.

[blakedaddy]

CLY,

what's your training split like ?

I'm actually gonna put deadlifts on leg day but will alternate them with squats every other week

[CLY]

my split looks like this:

Day 1
Back (deadlifts)
Biceps

Day 2
Chest
Triceps

Day 3
Shoulders
Abs

Day 4
Legs (squats)

but it seems that even 3 days rest aint enought for legs so what
im going to do is alternate squats and deadlifts every training week.

if i do deadlifts on day 2 i wont do squats anymore on leg day. if dont do deadlifts, i will do squats on day 4.

this seems to be much efficient and gives my legs ample recovery time.

i stopped training this week. i have a sore throat and a running nose. i feel that if i train hard i will go down with a fever. i'd rather not do light training. for me, its either you train with intensity or dont train at all.

something like this always happen to me, i just gained 7lbs. in over 3months, from 160 to 167, i feel stronger and look better then i go down sick.

[CLY]

it just came across my mind that this topic is actually a big topic of debate among many bodybuilders. many argue as to where to put deadlifts? is it back training or leg training day? actually deadlifts really incorporate heavy training on both muscle groups (back and legs) along with many other parts of the body.

i think deadlifts are the closest to squats if not the same as squats in boosting your GH because of the heavy weights that you can lift and the fact that it works the whole body.

[blakedaddy]

CLY,

hasn't it occurred to you that you might be overtraining? how many sets per exercise do you do? why not try training 3x/wk.

about squats and deadlifts,

I think you can't compare them as both require multiple muscles to help in the lift

[CLY]

blake,

i dont do more than 5 sets on per body part. i do 6reps per set only. i choose a weight where i can only do 6reps at the most. so all in all its only a total of 10 sets per day. on legs day i do only 5 sets total.

i only train two body parts per day and it has never occured to me that my body is very sore the next day that i train. i finish my workout on an average of 40mins.

i use to train 3x a week but when that training day includes training legs it feels that i cant put as much intensity because of exhaustion after training my legs so i decided to train legs on some other day.

[meleagant8]

blake

i dont think i can do a 3x a week workout....can you du something para maging 2x aweek *** program ko?here's my routine

day1

legs
abs

day2

chest
shoulders
triceps

day3

back
biceps

pare sama na ko sa inyo ni jon....walang mangyayari sa training ko kasi kung sasama ako sa barkada ko....we cant get going eh...palaging may gagawin...so di na kami nakakapgym...e kung sa inyo ako sasama ican go to the gym ng around 5:30-7 di ba?

this week sama na ko..kelan workout nyo?

[blakedaddy]

CLY,

if there is one thing I have learned in my almost 3 years of seriously training is that you have to be flexible and take days off when you feel it is needed. ther are two ways to solve this problem of yours

1. cut down your volume even more or 2.take more rest days
each workout of mine last at least 3 sets total and not more than 8 sets total and I have been getting stronger

meleagant,

ako na bahala sa 2x/wk program mo. I've been telling you before na sabay ka sa akin so that I can fine tune your training and further boost your gains. Pansin ko kasi your classmates aren't as motivated as you to train. I'll text you later sabay na tayo. Pahinga muna si jon pa good shot sa kanila

[CLY]

blake,

thanks. i do take days off even a week or so when i feel im not in condition to go to the gym. i've stopped training for 10 days already and will resume my training today. i will follow your advice and keep my training days to 3x only. i will alternate my squats and deadlifts.

i have also been training seriously for 2years now.

[Brandon96]

Blake,

Pare, I've been calling you up at your house but it seems that you're always online or the phone is a veritable hotline. Anyway, I got good news for you.

Pare, 2 PExers and myself (veynn, mastamage, brandon96) are now starting our training with Grandmaster Leo Gaje's nephew, Rommel Tortal, the official weapons and close quarters combat instructor of the Philippine Marine Corps Force Recon specwar combat teams. He's currently based in Fort Bonifacio at the Marines GHQ.

We train on Sundays, 1-5:30pm at the Diliman area near the Ateneo de Manila University campus. Tuition is P300/session. I will see about a discount for you if you can promise to be Guro Rommel Tortal's hatid-sundo from Fort Bonifacio to QC and then back to Fort Bonifacio after our training sessions, after which you just proceed home to P'que. How about it? Rommel's a great teacher with a methodology that indicates his deep understanding of Pekiti Tirsia kali. Hell, he's been doing it for 18 years, since age 7 or 8! Practically, all his life.;)

Let this be your cardio workout pare. Rommel Tortal is the highest ranked Pekiti-Tirsia kali instructor under GM Leo Gaje HERE in the Philippines, outranking even my former teachers and Alvin Aguilar. He's practically and essentially Tuhon's local deputy.

So how about it? Let's go!:cool:

[Brandon96]

pareng Blake,

how about helping us find a venue closer to EDSA and closer to the Crossing-Makati-Ortigas area? para talagang central to ALL of us who will be training? may friend ka ba or access to a backyard or a warehouse or any venue with a roof, so we can train rain or shine? thanks, pare!:D

[blakedaddy]

good luck CLY.

meleagant, I'll send you a 2x/wk program soon

Brandon,

I'll let you know since I'm very busy lately and I honestly don't see the point in doing marathon MA sessions. I'd honestly think that 1 1/2 hours is more than enough for a training session

[Lenny]

Is there a difference between Max OT and HIT program?

[Brandon96]

Blakedaddy,

MA (martial arts training) isn't like muscle building or weight training where you should spend less time with more intensity. Here, the name of the game is length of time, since the number of REPETITIONS you do is the CRUCIAL FACTOR that would make you a greater fighter than the usual mediocre one.

Lalo na when we consider that lessons are once a week. Traditionally, Pekiti Tirsia kali (arnis) was taught in marathon, lengthy sessions. Even in the USA, Tuhon Bill McGrath teaches usually from 7am until 8 or 9pm even until 11pm depending on how many breaks are taken. I do not question this method since it has made Pekiti Tirsia the most sought after arnis/kali style in the USA and Europe and has produced Eric Knaus and a host of other famous Dog Brothers.

Training 1.5 hours/session is OK if we have 3 or 4 sessions a week, but we don't.

[CLY]

Originally posted by Lenny
Is there a difference between Max OT and HIT program?

yes. there are differences in Max-OT and HIT. Although they are on the same ground when it comes to the most important factor in training. INTENSITY. both training programs requires you to do intense training sessions.

the main difference between max-ot and hit are the number of reps per set and the number of sets itself. MaxOT tends to do more sets but less reps while HIT tends to do more reps and lesser sets.

[blakedaddy]

Brandon,

I do understand the importance of repetition in MA since I have some MA background. But, I do not believe in sessions lasting more than 2 hrs since you tend to deplete the body of glycogen storage which can cruciy your gains. What is important in MA is that you break down sessions. One part may cover conditioning while the other focuses on skill (footwork, defense tactics, disarming, open hand, etc)

the main difference between max-ot and HIT is that HIT trainees use a lower amount of training volume as compared to those in max-ot. Second, HIT can incorporate literally any exercise be it isolation or compount while max-ot limits itself to compound movements, and a minimal amount of isolation movements.

lastly, HIT is done on an infrequent basis as max-ot has you training a minimum of 3x/wk as HIT can go as infrequent as once in 10 days

[blakedaddy]

yes this is one routine which is really brutal. pick a weight which will allow you to do 12 REPS but instead go for 20. For those new to squatting and workingout, pick a weight that will allow you to do 20. Try it its brutal

[meleagant8]

guys

can you help me out? i ask my dad if he can buy me a 2 db and a barbell and some plates so i can workout in our home if i dont have time in the gym...well he said okei he will buy me those on decemeber beacuse he can also use that....

now ano po ba ang mga kailangan ko ****?i know i cant fit in our house *** mga gym equipments na nakikita ko sa gym....hehe...di naman malaki bahay namin....

*** mga gamit lang na kailangan **** pero can give me the best results (siyempre best results comes with regular training)

another advantage kasi pag sa bahay di na ko tatamarin....(number 1 kalaban ko pa naman ang pagkatamad....)

help po!

tsaka kung may alam kayo kung saan ako makakakuha ng mga equipments na ibibibgay nyo na mura.....

i think there is some one in here who posted and he sells stuff....kilala nyo ba un?

[CLY]

meleagant,

the guy you are asking for is me. we sell all sorts of equipment. i have my own set of gym at home. all you need is an olympic bench and barbell, a rack where you can place the barbell and do squats, a lat pulldown/tricep cable pushdown and a lot of variety of plates (2.5,5,10,20,50's).

Yun lang equipment ko sa bahay and i can do all the exercises for the body. mostly compound movements. wala ko fancy machines for isolation movements.

i can give you free delivery basta around metro manila or paranaque area lang and sympre discount.

ok talaga kung may gym sa bahay. i almost never miss a workout except if im sick. ang setback lang is that you need a good spotter/trainer which i dont have. kaya minsan nahirapan ako sa squat and bench press, takot ako magdagdag ng isa pang rep baka mabagsakan ako ng weights.

[CLY]

btw, all in one set of home gym yung binaggit ko and ginagamit ko sa bahay. made in USA siya. can handle 1000lbs. in bench press and 800lbs. in squat. very durable. over 10 years na siya ginagamit sa bahay.

[blakedaddy]

meleagant,

pare, I suggest kuha ka ng multi-angle bench which has a leg ext/leg curl and get a lot of plates NOW PALANG so it wil take a long time before you outgrow your poundages. Also, try to get a pullup bar and a dipping station since you'll need them when you're getting stronger

[meleagant8]

CLY

now i remeber...oo nga kay un...i remember asking you.. "WOW Olympic Bench!" sabi mo its really not an extraordinary bench....hehe...

nag PM na ko sayo....narecieve mo ba?hirap access sa pex ngayon eh...can you give me your cel number or email?here is mine

meleagant8@yahoo.com
09179194519

Blake

hmmm...di naman kaya msakait sa bulsa un....dahan dahan lang ang plano kong upgrade ng gamit since di naman ako gagastos para dun...tsaka iniisip ko rin *** space ng bahay eh...hehe...

di ko pa nga alam kung saan ko ilalagay un eh....hehe

[blakedaddy]

meleagant,

basta get the multi angle bench with leg ext/leg curl and a bar and some weight plates.

mabigat man sa bulsa as u say, but it will be a worthwhile investment in the long run

[Brandon96]

But, I do not believe in sessions lasting more than 2 hrs since you tend to deplete the body of glycogen storage which can cruciy your gains. What is important in MA is that you break down sessions. One part may cover conditioning while the other focuses on skill (footwork, defense tactics, disarming, open hand, etc)

Pareng Blake, that's precisely what we are doing.:) We start off with warmup drills, particularly footwork, followed by stick drills/multiple strikes or attacks, followed by empty hand and knife combinations, and finally actual drills mixing them all up. So don't worry about purely monotonous training. It's all divided up in each session. BTW, we are moving to Saturdays 5-9pm.:cool:

Pekiti-Tirsia Kali (Arnis) : Martial Art of the Philippines (http://www.pekiti-tirsia.net)

Pekiti-Tirsia Kali : The Most Practical Combative Art if You Wanna Survive a STREETFIGHT (http://www.rochesterkali.com)

[blakedaddy]

brandon,

I don't wanna start a flame here but training for 4 hours in MA training every weekend is definitely going to crucify anybodys muscular gains and make the body turn to a catabolic state. I do believe in beraking down training sessions (i.e, alternating skill work and conditioning). Even you football practice never lasted more than 3 hours and even when I was competing in TKD back in college 2 hours training was the average.

[meleagant8]

Originally posted by blakedaddy
meleagant,

basta get the multi angle bench with leg ext/leg curl and a bar and some weight plates.

mabigat man sa bulsa as u say, but it will be a worthwhile investment in the long run

okei!

CLY

pare meron ka ba nung bench na sinasabi ni blake?

btw....by december pa ako kukuha...siguro 3rd week of december...my dad is still waiting for his bonus...

can you give me a quote or price range on how much it will cost?

[Bongsi]

For those who missed the Bikini and Muclemania Philippines last October 12. You can now see it today on Studio 23, at 7 PM, Nov 2, Gameplan....

Thanks

Bong

[civicrs2k2]

Hi to all body builders here.. been into the gym for the last 8 months now. Nag bubuhat din ako ng mdyo mabigat especially the past few weeks na nag free bar bench press ako. 15 reps 3 sets.. usually from 30-40 kilos lang.. unusually.. last week...

I felt a slight pain and pressure on my lower abdomen, dun sa right testicle ko (scrotum). The pain naman is not that much, slight lang and sometimes.. comes and goes. No enlargement of the said part naman. Kaya lang since then di na ko muna nagbuhat hanggang ngayon....

I feel kasi talagang mali ang method ko pagnag bebench.. di ako nakakahinga. My goal is to finish the 15reps/3 sets paminsan lang ako nag iihale exhale while lifting and i know this is wrong.

For now, pahinga talaga ako. to all bodybuilders and weightlifters here, naranasan or naramdaman nyo na ba ito???

Kung oo, what are the things you did? Is there something very serious about this case? Please advise me on what to do. Thanks

[blakedaddy]

first, off are you lifting in proper form? you might be arching you back, or wobbling the bar. also, you exhale when lifting and inhale when lowering. you might be holding your breath and this would not be good.

try lifting in good form. don't worry about how much you lift just lift.

if the pain is still there, go see a doctor

[CLY]

meleagant,

i received your PM. nag-reply na ko.

civicrs2k2,

i think the main problem here is your improper breathing. try to breath properly. inhale when lowering the weight and exhale when lifting.

wear a supporter or cycling shorts for support. if the pain does not go away, stop immediately. see a doctor.

tip: never hesitate on top of your rep. its either you do another rep or rack the weight. hesitating on top of your rep will disrupt your breathing pattern and sometimes causes you to hold your breath.

[meleagant8]

blake

i went to the gymkanina...well i have to "FORCE" myself...kungdi tatamarin na naman ako....hehe...

medyo bitin ako dun sa workout....2x a week...well sabagay im still feeling kung ano na kaya kong buhatin....

cly

dude nag PM na rin ako sa iyo

guys

why do i get this feeling na dahil HIT *** program ko...siyempre mas mabilis siya compared dun sa iba na ang tagal mag gym...

i have a feeling na nagtataka siguro *** mga tao sa gym na pagdating ko ang tagal na nila nandun then tapos na ko pero sila di pa?

tsaka *** mga malalaki na katawan..mas mabilis ako mag workout sa kanila...di kaya sila nagtataka na ako na di pa developed ang katawan e ang bilis mag work out?

[CLY]

meleagant,

of course magtataka sila. there are still a lot of people going to the gym that do not know how to train properly. gym trainers nga di pa alam kung pano mag-train efficiently eh.

dont worry about them. some gym rats exert more effort in showing off their muscles and play the weight game. They think that they are so cool because they lift very very heavy weights. but if you look closely most of them are so engrossed in showing off the heavy weight that they lift that they no longer train with proper form. some train with half reps and some just throw the weight around.

instead focus and concentrate on your training and nutrition. be consistent and keep motivating yourself. kundi walang mangyayari sa katawan mo.

[Lenny]

I also share a similar case. I'm also the last one to go to the gym and yet I'm the first one to finish my programme. And I don't care kung magtaka sila... hehehe Luckily wala masyadong show offs in the gym where I work out. But if there are some, it's good to know that nobody gives a hoot. You go to the gym for yourself, and not para mapansin ng tao.

[Brandon96]

pareng civic,

get training advice from pareng blakedaddy and cly. from them you will learn that it is POSSIBLE and in fact ADVISABLE (a.k.a., the right thing to do!) to work out just once or twice a week for not more than one hour each time. yun nga lang your brief but infrequent training sessions will be intense--more intense than your usual workouts.

pareng blake,

are you already going around giving personal training? ano, OK pa ba sa iyo ang quid pro quo natin? i might be working kasi in the ayala alabang area, so we could train and work out together.;)

sumama ka na rin, meleagant8.:D

[blakedaddy]

brandon,

that's fine with me. But, if you really wanna train together, i'd prefer to train in my "dungeon" where I began working out. its 30 bucks per visit and has a decent amount of equipment, nothing fancy tho, just the basics. I'm still down with your proposal, I probably have the most number of "padawans" among the Filipino HITters LOLZ

meleagant,

don't worry about other people. Beleve me, I've seem them train and many of them are just trying to impress people by throwing the weight around and doing half reps with atrocious form. Bayaan mo, in time, you'll develop a good physique as well just be patient and stick to your plan. I'll quote from D_M_C just to remind you how effective HIT is

"Pare, sa 30 mnutes na ginawa natin wala pa sa kalahati yung dting 2 hours na ginagawa ko. Hindi ko nakuha yung ganitong pagod at sakit ng katawan pagkatapos. Tama ka, dapat pala controlado ng reps kaya pala 1 set lang ginagawa"

[meleagant8]

blake,cly and brands

thanks **** mga dude!oo ng ano....wag ko na lang sila pansinin...

blake

pare inggit ako dun kay jon ah....hehe....kahapon nagworkout ako ng upper...well i was able to lift the weights na last kong binuhat...40lbs bench press 40lbs lat pulldowns 40lbs pressdown 25llbs military press 25 lbs preacher curls

sama naman ako once sa workout para alam ko kung paano *** sinasabi ni jon na controlled reps.....

pero ayos hit ah!nakabuhat ako ng mabigat pero feeling ko di ko na kaya another set after nun....

[blakedaddy]

meleagant,

when you say controlled reps, that is what all HITters do. Good to hear that you managed to keep your poundages, your next target is to do more in reps or in weight. keep a journal so you can track your progres

[Lenny]

When it comes to controlled reps, is it advisable to use weights na medyo magaan? Like for instance when I work out my biceps 20 to 25 lbs ok pa. Pero kapag 30lbs na, medyo nahihirapan na ko i control. Is controlled reps also applicable when doing benchpresses and triceps?

And can i join if ever sa work out niyo? I want to gain more knowledge regarding yung HIT & MAX OT program.

[blakedaddy]

Lenny,

you will definitely have to lower the poundages when training in a controled manner. you eliminate momentum in lifting. you can use controlled reps in almost every exercise. taga saan ka ba? you're welcome to train with us

[Lenny]

Thanks blake. Last question, how effective are the controlled reps? I'm from Pque near Alabang na actually.

Originally posted by blakedaddy
Lenny,

you will definitely have to lower the poundages when training in a controled manner. you eliminate momentum in lifting. you can use controlled reps in almost every exercise. taga saan ka ba? you're welcome to train with us

[blakedaddy]

Lenny,

here are some wll know HITters: Dorian yates, Mike Mentzer Casey Viator, Arthur Jones, Markus Reinhardt, Junior Seau, Charles Woodson, Michigan State Athletes, Princeton Athletes

i guess i don't have to xplain further

[CLY]

Lenny,

You can look up Team Universe winners Skip La Cour and Jeff Willet. For me, they are the best drug free bodybuilders in the world. Look up their training journals. you will learn a lot.

[blakedaddy]

You can look up Team Universe winners Skip La Cour and Jeff Willet. For me, they are the best drug free bodybuilders in the world. Look up their training journals. you will learn a lot.

-- apparently the names of Ade Rai, Stan McQuay, Markus Reinhardt, John Hansen, Brian Glaspy and Mike O`Hearn don't register to you yet. There are many world class drug free bodybuilders around there. In fact, Filipinos have the genetic potential t become world class natural bodybuilders

[meleagant8]

blake

GRABE GRABE GRABE!
AYOS *** HIT!
until now ang sakit ng katawan ko....lalo na legs ko...hindi nanakit ng ganito legs ko the time im not using hit....whew......

pre thanks ulit dun sa book ha!text me lang kung kailangan mo na ulit!

Lenny

uy ayos un lenny!tga pranaque area ka plaa eh....san ka?lam mo gatchalian?evacom?sama ka sa min minsan!mas masarap mag workout ng may kasama ka eh...tsaka siyempre pwede kayo mag spot once in a while!para TRAIN TO FAILURE KAYO!
tsaka pare...i CAN GUARANTEE YOU!ang dami mo matutunan kay BLAKE!everytime nagkikita kaminyan tapos about boybuilding pinaguusapan namin ang dami ko nakukuha!

hehehehehe!

[blakedaddy]

meleagant,

tama yan, i market mo pa ako lolz

[Lenny]

Sure pwede ako sumama. Yeah I know Gatchalian and Evacom. Why sino taga dun? Taga BF lang me. Gym ko isang tricycle lang from our house.

Originally posted by meleagant8

Lenny

uy ayos un lenny!tga pranaque area ka plaa eh....san ka?lam mo gatchalian?evacom?sama ka sa min minsan!mas masarap mag workout ng may kasama ka eh...tsaka siyempre pwede kayo mag spot once in a while!para TRAIN TO FAILURE KAYO!
tsaka pare...i CAN GUARANTEE YOU!ang dami mo matutunan kay BLAKE!everytime nagkikita kaminyan tapos about boybuilding pinaguusapan namin ang dami ko nakukuha!

hehehehehe!

[blakedaddy]

Lenny,

what part in bf r u from? and what gym do u go to?? just PM me your contacts so tatlo na tayo mag train ng sabay

[meleagant8]

Originally posted by Lenny
Sure pwede ako sumama. Yeah I know Gatchalian and Evacom. Why sino taga dun? Taga BF lang me. Gym ko isang tricycle lang from our house.



uy lenny ayos!
tga bf ka rin pala!

sutdent ka pa lang ba?

ako tga gatchalian lang...

dun kami sa greenheights nag woworkout...

[Lenny]

It turns out kapitbahay ko lang pala si blake and we have common friends. hehehe I just got home, sinamahan ko mag gym si blake. PM na lang kita.

Originally posted by meleagant8


uy lenny ayos!
tga bf ka rin pala!

sutdent ka pa lang ba?

ako tga gatchalian lang...

dun kami sa greenheights nag woworkout...

[CLY]

Originally posted by blakedaddy


-- apparently the names of Ade Rai, Stan McQuay, Markus Reinhardt, John Hansen, Brian Glaspy and Mike O`Hearn don't register to you yet. There are many world class drug free bodybuilders around there. In fact, Filipinos have the genetic potential t become world class natural bodybuilders

i forgot to mention the other great bodybuilders in Derek Farnsworth and Tito Raymond

[Brandon96]

Wow! Blake, Meleagant8, Lenny (the Pque boys):

Bakit karamihan yata ng PExers eh taga-South? Kakainggit kayo; sama-sama kayo! Mabuti naman at HITter na si meleagant8 na dating tanong nang tanong nang paulit-ulit about basic stuff. Tama yang ginagawa mo pareng Meleagant para matuto ka kay Blake. Tama lang yang ginagawa mong pag-train with him and his crew. Marami kang matututunan.

Ako rin, pag start ng work, paturo na rin kay Blake. Ano pareng Aequitas? Since FF Libis tayo pareho paturo tayo and work tayo together OK?

[blakedaddy]

CLY,

loko ka talaga. I saw the program you gave Lenny and you're setting him up for overtraining.

Brandon,

Just a question. Are you still a disciple of the Matt Brzycki school of thought??

[CLY]

sorry. if you think that its overtraining. binigyan ko sya ng routine that uses MAX-OT principle which i did use before. i think its a pretty good workout for starters. i grew some muscles using that workout.

of course, after you get the mechanics and basics of training. then you can move your intensity level and use fewer sets. i learn and re-learn every training session. i do believe in HIT and i do use High Intensity Training mixed with MAX-OT. why? because i dont believe that i can do 10-12 reps with High Intensity, focus and concentration. that's why i stick to the 4-6rep scheme where i can give out all the intensity that i can give in training.

honestly, tell me Lenny, did you ever felt like overtraining? did your muscles ache or even where fatigue for 2-3 days?

[CLY]

sorry. if you think that its overtraining. binigyan ko sya ng routine that uses MAX-OT principle which i did use before. i think its a pretty good workout for starters. i grew some muscles using that workout.

of course, after you get the mechanics and basics of training. then you can move your intensity level and use fewer sets. i learn and re-learn every training session. i do believe in HIT and i do use High Intensity Training mixed with MAX-OT. why? because i dont believe that i can do 10-12 reps with High Intensity, focus and concentration. that's why i stick to the 4-6rep scheme where i can give out all the intensity that i can give in training.

honestly, tell me Lenny, did you ever felt like overtraining? did your muscles ache or even where fatigue for 2-3 days? did you not improve your physique or even got stronger in your training?

[meleagant8]

Originally posted by Brandon96
Wow! Blake, Meleagant8, Lenny (the Pque boys):

Bakit karamihan yata ng PExers eh taga-South? Kakainggit kayo; sama-sama kayo! Mabuti naman at HITter na si meleagant8 na dating tanong nang tanong nang paulit-ulit about basic stuff. Tama yang ginagawa mo pareng Meleagant para matuto ka kay Blake. Tama lang yang ginagawa mong pag-train with him and his crew. Marami kang matututunan.

Ako rin, pag start ng work, paturo na rin kay Blake. Ano pareng Aequitas? Since FF Libis tayo pareho paturo tayo and work tayo together OK?

hahaha!
natawa ako dun brands ah!
hehe!

learning a lot na ba?di na tulad ng dati no?tanong ng tanong....hehe...

bihira ko kasi makasama si blake sa training eh...hehe

[blakedaddy]

because i dont believe that i can do 10-12 reps with High Intensity, focus and concentration.

-- seems you have become too fixate with max-ot. nothing wrong about the said program since it has been proven productive but I can bet you my training experience tha you have not yet tried a pure HIT workout and that is why you still don't believe that there is no magic number for reps. You have to remember, my dear friend, that there are two muscle fibers, fast twitch and slow twitch. Fast twitch fibers get used and burnt down the most when doing low reps. On the other hand,. slow twitch muscle fibers are burnt down when training in a moderate to high rep fashion.

honestly, tell me Lenny, did you ever felt like overtraining? did your muscles ache or even where fatigue for 2-3 days? did you not improve your physique or even got stronger in your training?

-- you may not feel the symptoms of overtraining immediately, but it will creep behind you and strike.

[Lenny]

CLY,
Honestly laki ng naitulong ng programme that you gave me. Well yeah, I did develop muscles and laki ng naitulong niya sa swimming ko. I was quite comfortable with the MAX-OT for quite sometime, kaya nga ang laki ng pasalamat ko sayo before remember? :D

[Brandon96]

Melegant8, hehehehe. Kakatuwa kasi ang personal body building evolution mo pare.

Blake, if the Matt Bryznski school of thought makes use of 1-2 workouts a week at no more than 1 hour each time, then yes, siguro oo. Di ba that's the variant of HIT being used in college varsity and athletic teams in the US to raise powerful football and baseball and other types of athletes? Or mali ba?

Pero pare, I'm open to your training as long as it won't crash my kali training. I don't want to give it up kasi eh. I want to work out 2x a week (weights) and do kali/arnis four days a week, for one hour each time (aerobic stuff).

[meleagant8]

bakit brands...from a person na palgaing tanong tanong to a hiter....hehe....

[blakedaddy]

Pero pare, I'm open to your training as long as it won't crash my kali training. I don't want to give it up kasi eh. I want to work out 2x a week (weights) and do kali/arnis four days a week, for one hour each time (aerobic stuff).

-- well how does 30 mins per session at most sound to you? Its Matt Brzycki btw. I currently use a Heavy Duty style training so it sonsists of supersets. Its quite intense so volume does not exceed 5 total sets per workout.

bakit brands...from a person na palgaing tanong tanong to a hiter....hehe.... -- pare its HITter

[musashi]

bodybuilding is good. it tones muscles, burns fat, and lets you do things that require strength with ease. pero kung bata ka pa at gusto mong lumaki ang katawan mo, daanin mo muna sa kain. pag dating mo sa college, saka ka mag weights. saka hindi pala importante na mabigat *** binubuhat. mas importante *** manner ng pagbuhat ng weights, para mas nararamdaman *** growth ng muscles.

[blakedaddy]

BRANDON!!! sa wakas, nagkita din.

[Bongsi]

BRANDON!!! sa wakas, nagkita din. Ngek... bakit iba pangalan ko.... supposed to be bongsi???