[MERGED]Bodybuilding 101 featuring Blakedaddy

[Fenix]

Originally posted by blakedaddy
you're probably miles away from it how long have you been consistently training?

Ok, ok. I got your point :rolleyes: . I was just asking because I was curious. So how much does a hulk like you take on on the bench?

[blakedaddy]

you may hate me for this but I actually don't bench. I probably bench once a month at least. IMO, the bench is a highly over rated exercise. Dips are far better IMO and I'm currently focusing on getting my squat numbers up

[shanedpogs]

mga dude nagggym din ako...
Slimmers Pasay Road

[blakedaddy]

shanedpogs, hows training?

[CLY]

hey blake. my training has not been consistent so im currently not progressing, luckily im not losing that much muscle and strength because im still eating right.

[CLY]

the bench press is a very good compound exercise and can actually generate good results on your upperbody. This is one of my favorite exercises. but focusing only on bench press wnt get you anywhere....we also need other basic compound exercises like squat, deadlift, military press, dips, barbell row, etc. to improve core strength.

[blakedaddy]

CLY, do you have aim or YM? I pm mo naman saken handle mo so we can discuss training

[shanedpogs]

Originally posted by blakedaddy
shanedpogs, hows training?

dude ayos lang...

[kugel]

uhm, how do you get rid of 'puson'. kung meron mang puson ang lalake. hehe. ampangit kasing tingnan: upper abs meron definition. lower abs mataba. jogging?

[blakedaddy]

Originally posted by kugel
uhm, how do you get rid of 'puson'. kung meron mang puson ang lalake. hehe. ampangit kasing tingnan: upper abs meron definition. lower abs mataba. jogging?


diet diet and more diet. cardio as well

[CLY]

thanks dude. i have YM. charles21young

[BaLdoMarO]

What are your thoughts on the "slow-mo" gym technique that is gaining popularity in the US? For those who are oblivious to this, it is a training program whereby every muscle mmovement in weight training is "slow-moed" to 7-10 seconds per rep. You would obviously have to lower your weights down to at least half or 60% of your optimal lifts, but every sinew of your muscle is gaining a really good workout. After 2 sets, your muscle is totally effed up and youre sore for yonks! I tried it on several occassions and I think its a wonderful technique to add with the usual intensive workout that we all do. Best yet, injuries are minimal because you do not force the weight and jerk it up per rep. Could this be the demise of Max-OT? ;)

[blakedaddy]

its called superslow, founded by Dr. Ken Hutchins. Its a good plateau breaker but is not good if you use it frequently. Besides, there are several other programs that work as well as max-ot

[joey_sixdigit]

i dont know if i am on the right section but just would like to ask were can i get Pumping Iron VCD

[blakedaddy]

jeoy, try amazon.com i'm also dying to get my hands o a copy

[Jo14]

guys para saan ba yung squat.....i dont do it kasi coz hirap ako i balance....thnx

shoulder ako nagfofocus ano ba exercises dun except military press

[GilmoreGal]

Squats are for the legs. YOu should try pushing ur butt out like when ur sitting down.

shoulder..try lateral and front raise

[CLY]

Squats involves almost all body parts including the back but the most are the buttocks and legs.

[bendik]

Originally posted by blakedaddy
jeoy, try amazon.com i'm also dying to get my hands o a copy
Can you inform the group if it is available locally. You can get it at http://www.schwarzenegger.com
but I think most people don't like to use credit cards buying things on the website

[Bongsi]

Tickets for the 2003 Musclemania Philippines and 2003 Bikini
Philippines is on SALE at GNC outlets.

Ticket Prices: 500 with food and drinks includes prejudging and finals
300 finals only

Venue: Hard Rock Cafe
Date: October 19, 2003
7am-10am Registration of Athletes
10am-2pm Prejudging
2pm-5pm Finals

More Info: http://www.ironpinoy.com

[Bongsi]

Tickets for the 2003 Musclemania Philippines and 2003 Bikini
Philippines is on SALE at GNC outlets.

Ticket Prices: 500 with food and drinks includes prejudging and finals
300 finals only

Venue: Hard Rock Cafe
Date: October 19, 2003
7am-10am Registration of Athletes
10am-2pm Prejudging
2pm-5pm Finals

More Info: http://www.ironpinoy.com

[JustinTyler]

When I was still studying, I think that was high school, I have been curious about this sport and tried to learn something by buying magazines that is related to bodybuilding. Well, Up until now, I haven't started yet!

By the way, Just to clarify something...Is there a possibility that a 16 yr old guy would be more massive when he starts to lift weights as compared to a 23 yr old guy who also lift weights at the same time?

[CLY]

justintyler,

yup. it all depends on several factors: genetics, their training and nutrition, etc.

[blakedaddy]

good reply cly

[cramnhoj]

Ya, just try looking for a picture of Arnold when he was 16 then when he was 21.

[ChicagoPinoy]

magkano ang 30 serving na jar of whey protein sa Pinas?

[CLY]

thanks blake.

ChicagoPinoy,

1500php - optimum whey protein 2.2lbs

[joe_higashi]

yan ang hinahanap ko optimum..

sa GNC ba meron niyan? san bang shop makakabili niyan?

thanks..

[chltzn]

yung bang Super Whey Protein sa Healthy Options ok?

[CLY]

joe_higashi,

nagbebenta kakilala ko for 1500php each the last time i ordered. if u are really interested i can order for you and meet up na lang sa makati area.

chltzn,

havent tried that brand.

honestly, whey protein is whey protein. you dont have to buy the most expensive. basta yung mataas yung protein per serving and mababa calories ok na.

[chltzn]

Originally posted by CLY
joe_higashi,

nagbebenta kakilala ko for 1500php each the last time i ordered. if u are really interested i can order for you and meet up na lang sa makati area.

chltzn,

havent tried that brand.

honestly, whey protein is whey protein. you dont have to buy the most expensive. basta yung mataas yung protein per serving and mababa calories ok na.

Thanks for the reply! I'll take note of that. Ang dami kasing expensive Whey Proteins in the market. This one at Healthy Options is cheaper I think.

[banshe1981]

i got a question? if you take ba whey protein but don't work out, you'll still get some muscles?

i worked out before for 3 months and suddenly stopped, i felt some palpitations and difficulty in breathing for a while, is this a side effect of suddenly stopping your work-out.

[CLY]

banshe1981,

hahaha. you wont grow muscles unless you weight train them. whey protein is only a supplement...not a muscle grower. muscles dont just grow like plants with fertilizer.

formula for stimulating muscle growth:

heavier weights = bigger muscle = more strength

as for your second question....i dont think so. i dont think its related to your workouts.

[banshe1981]

CLY

Thanks... akala ko kasi pwedeng makadaya and juz take whey... kapagod kasing bumatak...

Well, no pain no gain... Ok, i'll probably return this December...again

[Jagard]

What if you take all those supplements (like protein, whey or creatine) while weight training and then suddenly you don't take them anymore? Will the muscles lose their size? Will you feel a change in lifting power?

[chltzn]

I also have a question about supplements:

Can you take Ripped Fuel and Whey Protein simultaneously? Will there be any side effects? Will it be effective?

[CLY]

banshe1981,

ganun talaga, you need to work smart and then work hard on your program. 30-45 mins per session lang ok na.

good luck in your training.

jagard,

im afraid so. if you become too dependent on supplements you will lose size and strength. but if you eat properly with adequate amounts of protein and carbs, you wont lose size and strength. you can maintain and even grow stronger w/o supplements while training.

chltzn,

yes it will be effective. im not sure about ripped fuel...havent tried any fat burners.....i think the side effects are elevated heart rate and adrenalin pumping. IMHO, i prefer cardios and healthy diet to burn fat off instead of fat burner pills.

[blakedaddy]

Originally posted by Jagard
What if you take all those supplements (like protein, whey or creatine) while weight training and then suddenly you don't take them anymore? Will the muscles lose their size? Will you feel a change in lifting power?
i don't think so. As long as you eat properly and hit your caloric requirements, you'll be ok

[blakedaddy]

Originally posted by chltzn
I also have a question about supplements:

Can you take Ripped Fuel and Whey Protein simultaneously? Will there be any side effects? Will it be effective?


yes but I don't recommend ripped fuel since it has ephedrine

[joe_higashi]

hey guys! ewan ko kung natanong na ito pero paano ba magpalaki ng buto? im a skinny guy im just starting to go to the gym and naisip ko lang na kung muscles lang lumaki sakin parang kulang... so pano nga ba?

thanks!

[blakedaddy]

nothing you can do to improve your bone size. the best thing you can do is add muscle mass to make you look bigger. I started out at 125 lbs and now I'm around 147 and I can say its been hard work yet at least I don't look skinny anymore. just read through the thread tons of good info

[Jagard]

Originally posted by joe_higashi
hey guys! ewan ko kung natanong na ito pero paano ba magpalaki ng buto? im a skinny guy im just starting to go to the gym and naisip ko lang na kung muscles lang lumaki sakin parang kulang... so pano nga ba?

thanks!

I have a small frame too. I used to weigh about 120 lbs. (110 lbs when I was a teen) Now I weigh 130. I still have small bones though,as in thin. I guess we just have to accept the fact that we won't look as big as those big guys in advanced fitness magazines...The best we could be is look like those slim, lean model types.

Think Joe Higashi of Fatal Fury or Vega of Street Fighter. :D

[bendik]

Originally posted by Jagard
I have a small frame too. I used to weigh about 120 lbs. (110 lbs when I was a teen) Now I weigh 130. I still have small bones though,as in thin. I guess we just have to accept the fact that we won't look as big as those big guys in advanced fitness magazines...The best we could be is look like those slim, lean model types.

Think Joe Higashi of Fatal Fury or Vega of Street Fighter. :D
right. i used to be 5'10 and 128 lbs. Now I'm 165. I don't look big but definitely better than before

[banshe1981]

bendik,

i'm also 5'10... is your weight ideal for our height? kasi i'm about 140lbs and i still feel very light for my weight....

[Brandon96]

Wala bang bodybuilding EB soon? CLY, how are you doing, man?

[greeneyes]

hi:)

[bendik]

Originally posted by banshe1981
bendik,

i'm also 5'10... is your weight ideal for our height? kasi i'm about 140lbs and i still feel very light for my weight....
I think my ideal weight would be 180 lbs. I work out about 3 times a week. I lift moderate heavy weights only and I eat a lot. My average weight gain is about 1 lb a month

[banshe1981]

ganun katagal? maybe it's with the metabolism...

[bendik]

banshe1981, i think weight gain would be faster if you lift to failure with good form in 6 reps but i don't do that, i do 10 reps to failure only to be on the safe side. i've seen guys squatting heavy injure their knees because their knees are already over their toes just to make that 6th rep. sometimes the instructors cant help you on this

[CLY]

brandon96,

im doing ok. thanks. hows ur training? me, im just crawling my way back to form after some layoff.

[blakedaddy]

5'10 at 140 is a bit too light you should be at least 160.

bendik,

weight gain starts with eatin more than what you burn. Second, I beg to differ that you need to train to failure in order to make gains. I have been able to add a rep or increase poundages with my routines without training to failure. There are times that training to failure becomes counter productive.

[chltzn]

Originally posted by CLY
banshe1981,

ganun talaga, you need to work smart and then work hard on your program. 30-45 mins per session lang ok na.

good luck in your training.

jagard,

im afraid so. if you become too dependent on supplements you will lose size and strength. but if you eat properly with adequate amounts of protein and carbs, you wont lose size and strength. you can maintain and even grow stronger w/o supplements while training.

chltzn,

yes it will be effective. im not sure about ripped fuel...havent tried any fat burners.....i think the side effects are elevated heart rate and adrenalin pumping. IMHO, i prefer cardios and healthy diet to burn fat off instead of fat burner pills.

Im not taking these products naman without proper exercise eh! So I guess its ok to take them both ha! ;)

[chltzn]

Originally posted by blakedaddy
yes but I don't recommend ripped fuel since it has ephedrine

I think that the new Ripped Fuel does not contain ephedrine anymore! I don't know what they replaced it with or if it is still as effective as those with ephedrine!

[JustinTyler]

I'm confused with so many gyms around. Can someone help me narrow down the list with my specifications? Thanks!

1. Offers quality service at a reasonable price.
2. Offers a training program specifically for your needs(I'm an aspiring model)?
3. preferably located either in Manila or Makati Area.

Or, do you recommend I'll buy my own set of equipment? I don't know how to choose though...

Or, Who would be kind enough to share their gyms with me? :D

[banshe1981]

you can try fitness 101 in taal st., mla... near south superhighway... nice facility...
but if you're really into budgetting...there are so many low-class gyms mushrooming around...you can actually discover them for yourself...

bendik
10 reps is quite fair enough. should follow proper positioning though...

blakedaddy
ok...target 160 lbs...

[blakedaddy]

justintyler,

how much is your budget? about your goal, what is your current size and condition?

[bendik]

blakedaddy,
I do increase the weights around 5 lbs to 10 lbs after 2 months. Sometimes I start with a light weight I can do for about 15 reps and increase a little till I can do only 10. On other days I add the weights until I can do only 10 reps and then drop the weights to get more reps.
I eat about 5 times a day. I think I will do it 6 times a day now

[blakedaddy]

whats your training split like? what would a sample routine look like? how many hours of sleep do you get? what other activitis do you do?

[rainbath]

Also you can try workout by Pavel Tsatsouline which is very effective for small body frame.Lean muscle but explosive power.Check his website at www.dragondoor.com

[JustinTyler]

By the way, I don't think I care about how much it will cost me as long as it can offer good services and trainings. As I have said, Gyms which offer quality service at a reasonable price is important for me to make my decision. Considering gyms with reasonable price is not equivalent to looking for gyms which offers low price because some gyms offer low price but in terms of facilities and services, only the crazy would be lured. Actually, Isn't it so obvious that the reason why I'm asking here is because I am so confused with so many low class gyms mushrooming around here and there which I have already noticed and discovered? Asking for a reasonable price of something you would like to avail the service of, buy or the like doesn't exactly mean you're into this budgetting thing.

blakedaddy: I'm now 5'10 at 160 lbs.

[blakedaddy]

what area would be your preferred choice?

[blakedaddy]

justintyler,

what area would be your preferred choice?

rainbath,

I'd honestly tell you that a basic program would work better than that. Gaining weight in the form of muscle mass stats with proper nutrition coupled with a solid, basic routine and a lot fo sleep.

[JustinTyler]

blakedaddy,

It can be anywhere around the university belt because I live close to that area.

Also, It can be in the Ayala Area because I work there...

Thanks!

[blakedaddy]

how about slimmers binondo or pan pacific in manila? or gold's gym, fitnes first or fitness international in makati?

[Jagard]

Originally posted by rainbath
Also you can try workout by Pavel Tsatsouline which is very effective for small body frame.Lean muscle but explosive power.Check his website at www.dragondoor.com

Di ko yata makita...anu dun yung program? Dami eh.

[allan15]

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15 bags for 400.00 pesos

For Orders Please PM me or contact me at acflorentino2000@yahoo.com

[JustinTyler]

blakedaddy,

Isn't it that in Slimmers World Binondo they offer it only to the ladies? :confused:

Hmm...About that Pan Pacific, Never been there yet, Is this new? What is the specific address?

Gold's Gym - Glorietta 2?

Got to check these out first...

[blakedaddy]

slimmers pan pacific is located in the pan pacific hotel in malate

gold's gym is rigth beside cabalen

[joe_higashi]

[i]Originally posted by blakedaddy ...and a lot fo sleep.

ay! eto yung di ko nagagawa :mad:

is the basic 8 hours really enough? or 6 hours pwede narin?

thanks.

[blakedaddy]

sleep is relative. of course the more sleep you get the better. Just try to get as much sleep as you can

[NoisyCricket]

Looking for an exercise program! :D

Noisy Cricket Stats: Age: 28 going on 29 next month
Height: 5' 8"
Weight:, 155 lbs (From 127 lbs in college), but actually I look and feel the same. I think!
Body Fat Percentage: 24.7%
Water Percentage: 56%
Exercise History: Basketball every Saturday and/or Saturday. Track and Field 6 years and 30 lbs ago in college
Would like: [list=1]
Cardiovascular Program: Just to keep fit and eventually improve endurance
Muscle Toning and development: Want to gain weight and some muscle (not nec. Lucky Manzano or Marky Mark.. just not chubby or lampayatot)
[/list=1]

How many minutes jogging, what speed, is treadmill bad for the knees?, what weights machines should i use, how many reps.. hehehe :D

Oh heck..! Give me the total MACHO package! :lol:

[znob]

Anybody interested in joining Fitness First gym??

Sulit yung membership kase ang ganda ng facilities nila tapos you can attend their classes..may cosmic cycling, aerobics, etc...basta marami. While running sa treadmill or sa stationary bike or sa ibang cardio machine nila, pde kayo manood ng VCD (usually movies and FRIENDS and minsan channel 7) Free drinks, water, coffee and minsan may banana pa. Maganda rin yung locker room, shower, at may sauna pa...free din.

If you go there para mag-sign up..you have to pay the following fees:
-P1,200 admin fee
- P9,000 joining fee (pero 4,500 nalang daw kapag you avail their first visit promo)
-P 2,100 ----1 month advanced na monthly fee

BUT if i-transfer ko yung membership ko sa inyo, you have to pay lang:
-P1,200 admin fee
and 2,100 na monthly fee

so bale you save 4,500!

ang requirement lang ay kailangan ng credit card *** don i-charge yung monthly fee.

btw, lifetime na ang membership. you can terminate after 6 months.

PM me if you are interested.

thank you. medyo urgent, kailangan ko transfer na agad.

[banshe1981]

Originally posted by NoisyCricket
Looking for an exercise program! :D

Noisy Cricket Stats: Age: 28 going on 29 next month
Height: 5' 8"
Weight:, 155 lbs (From 127 lbs in college), but actually I look and feel the same. I think!
Body Fat Percentage: 24.7%
Water Percentage: 56%
Exercise History: Basketball every Saturday and/or Saturday. Track and Field 6 years and 30 lbs ago in college
Would like: [list=1]
Cardiovascular Program: Just to keep fit and eventually improve endurance
Muscle Toning and development: Want to gain weight and some muscle (not nec. Lucky Manzano or Marky Mark.. just not chubby or lampayatot)
[/list=1]

How many minutes jogging, what speed, is treadmill bad for the knees?, what weights machines should i use, how many reps.. hehehe :D

Oh heck..! Give me the total MACHO package! :lol:

treadmill is definitely bad for the knees...wear and tear of the cruciate ligaments...u know the problem of erap now... bicycle may be much better...for the other questions, the others are expert on that, wait for their replies na ***...:)

[blakedaddy]

Originally posted by NoisyCricket
Looking for an exercise program! :D

Noisy Cricket Stats: Age: 28 going on 29 next month
Height: 5' 8"
Weight:, 155 lbs (From 127 lbs in college), but actually I look and feel the same. I think!
Body Fat Percentage: 24.7%
Water Percentage: 56%
Exercise History: Basketball every Saturday and/or Saturday. Track and Field 6 years and 30 lbs ago in college
Would like: [list=1]
Cardiovascular Program: Just to keep fit and eventually improve endurance
Muscle Toning and development: Want to gain weight and some muscle (not nec. Lucky Manzano or Marky Mark.. just not chubby or lampayatot)
[/list=1]

-- how many days in a week can you commit to training aside from weekend basketball? any injuries or risk factors to take into consideration? what equipment do you have access to?

How many minutes jogging, what speed, is treadmill bad for the knees?, what weights machines should i use, how many reps.. hehehe :D

Oh heck..! Give me the total MACHO package! :lol:

[NoisyCricket]

blakedaddy, I can commit to Tuesdays Thursdays 3-6pm before my class at RCBC. I'm still trying to squeeze out one more training day. Siguro wed or sat.

I have access to the Fitness First *Plus*! gym at the third floor :D You name it, they got it! :lol:

(May indoor pool pa! and those loveleh massages hehehe!) *okay*

[blakedaddy]

it would be best that you do a fullbody routine on those days. how long have you been working out consistently?

[arkienuts]

Originally posted by JustinTyler
By the way, I don't think I care about how much it will cost me as long as it can offer good services and trainings. As I have said, Gyms which offer quality service at a reasonable price is important for me to make my decision. Considering gyms with reasonable price is not equivalent to looking for gyms which offers low price because some gyms offer low price but in terms of facilities and services, only the crazy would be lured. Actually, Isn't it so obvious that the reason why I'm asking here is because I am so confused with so many low class gyms mushrooming around here and there which I have already noticed and discovered? Asking for a reasonable price of something you would like to avail the service of, buy or the like doesn't exactly mean you're into this budgetting thing.

blakedaddy: I'm now 5'10 at 160 lbs.

Where's your area at? If you live or work near the pasig-marikina area, I would suggest you try Maic's Gym...it's a very cheap gym inside a posh subdivision (Midtown) but the facilities and the place is very well worth it. It's a two-storey gym- the first floor has all the basic and intermediate machines for all body parts as well as the free weights and a number of benches...the second floor has more than 15 different cardio machines, a boxing area, an aerobics floor and would you believe, a track oval!

i used to workout here last summer but i moved to powerflex since its near ust. that maic's gym is the best! you get the best facilities for a very reasonable price of what, 500 bucks a month! albeit no aircon, there's no price for fresh, unpolluted air.

i hope that helps.

[NoisyCricket]

Originally posted by blakedaddy
it would be best that you do a fullbody routine on those days. how long have you been working out consistently? Just starting off. As in last week.

What exercises would you recommend for a full-body workout? :D

[kennster]

blakedaddy: which do u prefer, split program or whole body program? thanx :)

[joe_higashi]

hello its been two days now and my bicep still hurts..

am i correct to say that the biceps and legs are the most hard to train part... or is it the abs? thanks!

[Tagedy]

Ei guys normal lang ba to?

I'm not doing any strenous exercise for a month na then bigla akong nag-gym. On my first day sa Gym umabot ako ng 3 hours sa loob lifting weights and all those stuff. On my first two hours meron akong instructor and then nang natapos na program ko he left me to teach another newbie. After that I wanted to try all the equipment that gym before I go so 1 hour ako doon paiba-iba ng equipment and I tried various weights from 100lbs to 25lbs. 1 hour ko ginagawa and I'm not feeling tired naman kasi ang daming chicka babes doon.

Question ko: the whole night after I went to GYM wala naman akong nararamdaman na masakit aside from the normal pagod na muscles. Kinabukasan pag gising ko di ko na ma-straight etong dalawang kamay ko ang sakit pag tina-try ko i-straight. So I missed gym the second day kasi sobrang sakit nga. I'm expecting na sa third day medyo ok na pero wala pa rin pagbabago. Is there something wrong na or this is normal? Baka nangyari to kasi bigla ako nagbuhat-buhat ng mabibigat for 3 hours.

Suggest naman kayo ng maganda kong gawin. Thanks!

[NoisyCricket]

Istufid Question: After a workout, dapat ba masakit ang katawan mo? hehehe. Di kasi sumasakit yung katawan ko after workout. Feeling ko tuloy, masyadong madali pinapagawa sa akin ng instructor. Parang nalulugi ako :lol:

Doon ba nanggaling ang "No Pain, No Gain"?

Kung hindi sumakit katawan mo, ibig bang sabihin hindi siya lalaki? :confused:

[CLY]

joe_higashi,

there's no single body part that is harder to train than the legs. mainly because of the heavy lifting involved in squats and deadlifts that could lead injury if not done properly. i've seen people work hard but still have little growth in their legs. i guess its because of their body structure.

abs are not really hard to train, what is hard is making them visible when you have fat covering them up. you have to be lean to have abs!

tagedy,

there is something wrong! based on *** u said....you are overtraining. 30-45 mins of gym time is enough. i personally dont stay longer than an hour in the gym.

noisycricket,

no pain no gain, doesnt necessarily mean you have to have pain all over! basta mabigat ang buhat mo and with the right reps, you are overloading the muscle...definitely there will be growth.

[blakedaddy]

Originally posted by NoisyCricket
Just starting off. As in last week.

What exercises would you recommend for a full-body workout? :D

squat, stiffleg deadlift bench press pullups/pulldown, militay press, curl

[blakedaddy]

Originally posted by kennster
blakedaddy: which do u prefer, split program or whole body program? thanx :)

-- either. For beginners, I think fullbody works best. However, even the advanced trainee can benefit from it. I just went back to splits after 4 months of full body training

[blakedaddy]

Originally posted by Tagedy
Ei guys normal lang ba to?

I'm not doing any strenous exercise for a month na then bigla akong nag-gym. On my first day sa Gym umabot ako ng 3 hours sa loob lifting weights and all those stuff. On my first two hours meron akong instructor and then nang natapos na program ko he left me to teach another newbie. After that I wanted to try all the equipment that gym before I go so 1 hour ako doon paiba-iba ng equipment and I tried various weights from 100lbs to 25lbs. 1 hour ko ginagawa and I'm not feeling tired naman kasi ang daming chicka babes doon.

Question ko: the whole night after I went to GYM wala naman akong nararamdaman na masakit aside from the normal pagod na muscles. Kinabukasan pag gising ko di ko na ma-straight etong dalawang kamay ko ang sakit pag tina-try ko i-straight. So I missed gym the second day kasi sobrang sakit nga. I'm expecting na sa third day medyo ok na pero wala pa rin pagbabago. Is there something wrong na or this is normal? Baka nangyari to kasi bigla ako nagbuhat-buhat ng mabibigat for 3

hours.

Suggest naman kayo ng maganda kong gawin. Thanks!

-- read through the thread. I have posted several routines for beginners and have ENDLESSLY said that muscle soreness during the first workouts are due to the initial stimulus so the body has not yet adapted to the new st imulus. Second, If you don't finish your workout in an hour, it only means you're doing too much and most likely not really working hard

[blakedaddy]

Originally posted by NoisyCricket
Istufid Question: After a workout, dapat ba masakit ang katawan mo? hehehe. Di kasi sumasakit yung katawan ko after workout. Feeling ko tuloy, masyadong madali pinapagawa sa akin ng instructor. Parang nalulugi ako :lol:

Doon ba nanggaling ang "No Pain, No Gain"?

Kung hindi sumakit katawan mo, ibig bang sabihin hindi siya lalaki? :confused:

---- ther are two types of soreness. Acute muscle soreness ( yung masakit agad after the workout) or DOMS ( delayed onset muscle soreness, yung masakit kinabukasan) Soreness is not a good indicator of a good workout> I am not as sore as I used to when I workout yet my workouts are more intense and are much better

[joe_higashi]

Originally posted by CLY
joe_higashi,

there's no single body part that is harder to train than the legs. mainly because of the heavy lifting involved in squats and deadlifts that could lead injury if not done properly. i've seen people work hard but still have little growth in their legs. i guess its because of their body structure.

abs are not really hard to train, what is hard is making them visible when you have fat covering them up. you have to be lean to have abs!


i thought so, nagiiba na pakiramdam ko pag nagleleg lunges na ako eh :dizzy:

[CLY]

Lifting heavy equals big gains!

by Paul Cribb, B.H.Sci HMS
AST Director of Research

cientist, big Jay Hoffman and his colleagues at The College of New Jersey have recently shown that athletes may experience better strength gains simply by making sure they lift heavy, regardless of training volume.

This study examined the effects of both intensity and volume of training during an “in-season” resistance training program in a group of Division III NCAA American football players. Fifty-three football players were tested in the 1 repetition maximum (1RM) bench press and 1RM squat on the first day of summer training camp and during the final week of the regular season. The subjects were required to perform 3 sets of 6–8 repetitions per exercise.

Results revealed that training volume and training compliance were not related to strength improvements. Analysis of the programs showed that athletes training above 80% of their 1RM made significantly greater strength improvements than athletes training with lighter loads (below 80% of their 1RM) for both bench press and squat exercise. While exercise selection and volume may vary in athletes strength training programs, these results mean that lifting heavy weight in low rep ranges (Max-OT style) is a must for achieving quality results from training.

The Journal of Strength and Conditioning Research 17 (1): 109–114, 2003.

[GilmoreGal]

How come some body builder...they have huge arms without shape. Someone told me that its bcoz they lift heavy weights (to increase the bulkiness in muscle). How do they make their arms with shape?

i heard that if u want ur arms to have a shape, u need to do lots of reps + not so heavy dumbells. Is this true?

Is this applicable to women?

[blakedaddy]

GilmoreGal,

muscle shape has nothing to do with reps, sets, weight, etc. Defined muscles come from a good diet, but of course you must have built a decent amount of muscle as well. and I quote my mentor: " ang abs sa kusina ginagawa hindi sa gym" this role applies to all. Hope you got my message

[CLY]

gilmoregal,

the law (lifting heavy = better results) applies to all. as blake said, shapely arms or any body part at all has nothing to with reps and sets. it depends on your body fat percentage.

[banshe1981]

got another question here... i see swimmers have well-defined muscles... do they also work out in the gym as often as regular gym buffs do? or you can get same definition by juz swimming... in addition, what stroke would work out my chest better , i assume breast stroke, bcoz of adduction mov't of pecs? thanx...i;m planning kasi of doing alternate gym and swimming...?

[blakedaddy]

banshe, for the Nth time, definition comes from a good diet. the reason swimmers get built bodies is swimming is also an anaerobic activity which requires you to go against resistance (water). However, competitive swimmers also lift weights. actually almost all swimming strokes work the pecs to a certain degree since they simulate a flye and/or a pullover movement

[GilmoreGal]

blakedaddy & cly tnx.

And muscle definition also depends on someone's body right(genes and stuffs)? I mean, not everyone can have those shapely arms right?

[blakedaddy]

gilmoregal,

anybody can get a well defined body but some people just get there faster and have better definition than others. just make the most of what you're given

[CLY]

Gilmoregal,

you're right. it depends on genes. however, even if we have different body types, endo, ecto, and mesomorphs.....whatever body type, we all can achieve a well defined body.

[GilmoreGal]

ic. that means everyone can do it...its just that some need to exert more.

tnx guys! :)

[TheRedGuy]

ey guys, may gym *** sa pasig na ganito:

http://ironpinoy.com/gymsdetail.asp?textfield=pasig&Name=LeBron%20Gyms

:rotfl:

[tekkies]

pro's and con's of taking Megamass ...

[blakedaddy]

Originally posted by tekkies
pro's and con's of taking Megamass ...

I believe this belongs to the diet and supplements thread

[buddyhunk]

Are there members of Fitness First Clubs here? Just in case, I would like to invite members of Fitness First Clubs to subscribe to our mailing e-group. My friends and I set it up so that we have an independent forum for members to discuss about our gyms, the services they offer, discuss what we could recommend for improvement, and make linkages with other members, and provide some tips in working out. The e-group is open to both men and women members of Fitness First. If you are a member, please visit us at http://groups.yahoo.com/group/fitness_firstgym or subscribe by sending e-mail to

fitness_firstgym-subscribe@yahoogroups.com

[sharingan]

im on my 3rd month of training.can anyone help me?!pm me na *** po coz i have lotsa questions.

ty

[CLY]

sharingan,

you could post all your questions here. and we will do our best to answer them. para mabasa na rin ng iba...baka they might have the same question as yours.

[bUbUbLuE]

hey!new here in this forum..ive been going to the gym for quite sometime now...and my instructor is suggesting me to take some supplements since im kinda thin..anyway, he said i should take amino acids or whey protein... he was selling me some supplements pero hindi pako bumibili. minsan pumunta ako sa tobys and i found out tehre are different kinds of amino acids...ano ba dapat ang kainlang i take since bago palang ako, well hindi naman mga 7 months narin ako naggym pero hindi naman regular..and ano ba dapat ang tamang intake?like ilang beses sa 1 araw?etc..tnx!

and pahabol...meron bang side effects ang pagttake ng mga supplements?my friend said he tried whey protein and sabi nya sobra daw syang nagpapawis...is that true?thanks!

[CLY]

bubublue,

since your thin...your main concern is your nutrition. eat a variety of food throughout the day...like veggies, fish, chicken, beef, pork. eat anything as long as its not junkfood!

i recommend whey protein rather than amino acids immediately after training. i take whey protein 1x a day asap after training. taghirap kasi. if you got cash to spend you can drink as many as you want depending on your bodybuilding goals. there are no side effects except for faster muscle growth. it has nothing to do with sweat.

[sharingan]

here goes`

im on my 3rd month of training.parang gs2 kong maiba **** *** training ko dis year kc parang nagiging boring na e.gimme naman 3 day split program.introduce nyo naman ako dun sa max-ot or hit na nababanggit nyo.gawa nyo po ako ng program bwt dun.im 5 6 in height.2 months ago,i was 190 lbs ,ngayon 140 lbs na ***.my target is around 150-160 lbs.help me pls...

[blakedaddy]

bubublue,

try checking the diet and supplements thread regarding your questions. About taking supplements, I'd rather that you eat a ton of food first before even thinking of supplementing


Sharingan,

I;m sure by the time you read this you have already gotten the articles I sent you. Good luck on training

[peejay1ph]

hello....im newbie here......i go to a gym before because after i graduated in high school after sometime my weight balloned to 200 lbs,i stand 5'7, so that's quite over......then january of last year i go to the gym for 3months and i was back at 170 - 180 lbs range then i stop! but i was always playing basketball ....then this last semester i have a busted schedule ....i was'nt able to find time to play basketball.....after the holidays!!....i checked the scales i was a wopping 215 lbs...... i'm planning to go back to the Gym this time more commited......i know i have to do a lot of cardio exercises but can you give me a weightlifting program too....back then i use a 3 day split:

day 1 - chest,triceps,abs
day 2 - back,shoulder,biceps,abs
day 3 - legs,abs

i still want to continue this routine.....please give me exercises that will also contribute to fat loss.....

my long term plan is for the 1st 3 months i will do more cardio than weight training.....for the 4th month onwards when i become leaner i want to develop my muscles more!!! hope you can help me.....sorry for the long post

[blakedaddy]

peejay,

first off, since you have been on along layoff and haven't been able to really train consistently, you'll have to use a beginners program for the meantime to get you past the initial conditioning phase. DO a lot of cardio and get your diet in check. Here's your program. please do it first for at least a month before asking any questions


leg press
leg curl
bench press
seated row/db row
standing overhead press
preacher curl

do 3 sets at the most, 8-12 reps per set

[bUbUbLuE]

hey!thanks Cly and Blakedaddy!

[peejay1ph]

thanks blakedaddy .....for the reply...... that's what i did when i went to the gym last year for the 1st week.....masyado pala akong nagmamadali noon....i'll have to this for 1 month pala......thanks again

[blakedaddy]

peejay,

there are no shortcuts and magic workouts. Hard work and patience are the keys

[Chase_Meridian]

Hi. Ive just started working out last week. And I am really having a hard time lifting heavy weights! My question is, is heavier better?

I am 5'8 150lbs. I am actually satisfied with my body. It's just that my muscles are kinda weak. I want to be able to lift heavy stuff. My arms and legs are thin while the other parts of my body have unwanted bulges (ie. tummy and face).

[blakedaddy]

Originally posted by Chase_Meridian
Hi. Ive just started working out last week. And I am really having a hard time lifting heavy weights! My question is, is heavier better? --- not necessarily. Good form is always better so never sacrifice form for weight

I am 5'8 150lbs. I am actually satisfied with my body. It's just that my muscles are kinda weak. I want to be able to lift heavy stuff. My arms and legs are thin while the other parts of my body have unwanted bulges (ie. tummy and face). -- get your diet in check and you will get cut. Train using a basic fullbody routine 2x/wk and get enough sleep and rest, eat a lot and you'll get the results you want

[Chase_Meridian]

Thanks blakedaddy. Some follow-up questions:

1. What is "good form"?

2. I am getting my diet in check, but at the same time, I also need to eat a lot. I am actually confused whether I should eat high calorie or low calorie food. Also, I don't have much time to eat a complete breakfast before working out. I usually just have a cup of instant oatmeal drink. Is this enough to give me energy for my workout?

3. I have a basic fullbody programme designed by a fitness trainer. There are around 7 sets of excercises for all the muscle groups. I am required to do 25 repetitions/3 sets per excercise. Since I am having difficulty lifting weights, I could not get myself to complete the whole 25 repetitions (and 3 sets at that!). What can I do to sort of reduce the difficulty without having to sacrifice the effectivity of the programme? Can I reduce the weights or the number of repetitions?

4. Is it the slogan "no pain, no gain" true?

5. Is it okay to excerise if I am puyat? I work night shift, are there any "special instructions" I should follow?

[blakedaddy]

Originally posted by Chase_Meridian
Thanks blakedaddy. Some follow-up questions:

1. What is "good form"? -- lifting in full range of motion and there is very minimal use of momemtum

2. I am getting my diet in check, but at the same time, I also need to eat a lot. I am actually confused whether I should eat high calorie or low calorie food. Also, I don't have much time to eat a complete breakfast before working out. I usually just have a cup of instant oatmeal drink. Is this enough to give me energy for my workout? -- if you're trying to cut, keep the calories slightly lower than what you're used to. How about adding a glass of milk and a piece of fruit to your diet?

3. I have a basic fullbody programme designed by a fitness trainer. There are around 7 sets of excercises for all the muscle groups. I am required to do 25 repetitions/3 sets per excercise. Since I am having difficulty lifting weights, I could not get myself to complete the whole 25 repetitions (and 3 sets at that!). What can I do to sort of reduce the difficulty without having to sacrifice the effectivity of the programme? Can I reduce the weights or the number of repetitions? -- why 25 repetitions? I think you should use a weight that is heavy enough that you can achieve 15 good reps. I think you should ask your trainer why 25 reps but I honestly believe that is absurd

4. Is it the slogan "no pain, no gain" true? -- there are two types of pain. Pain fom soreness and excruciating pain. You will really have to work hard and experience days in which you are sore but when you start seeing results, it is all worth it

5. Is it okay to excerise if I am puyat? I work night shift, are there any "special instructions" I should follow? -- has your body clock adjusted? Some people can live on 4 hours of sleep and function properly. Just make sure to keep yourself hydrated

[Jagard]

Originally posted by Chase_Meridian
Thanks blakedaddy. Some follow-up questions:

1. What is "good form"?

2. I am getting my diet in check, but at the same time, I also need to eat a lot. I am actually confused whether I should eat high calorie or low calorie food. Also, I don't have much time to eat a complete breakfast before working out. I usually just have a cup of instant oatmeal drink. Is this enough to give me energy for my workout?

3. I have a basic fullbody programme designed by a fitness trainer. There are around 7 sets of excercises for all the muscle groups. I am required to do 25 repetitions/3 sets per excercise. Since I am having difficulty lifting weights, I could not get myself to complete the whole 25 repetitions (and 3 sets at that!). What can I do to sort of reduce the difficulty without having to sacrifice the effectivity of the programme? Can I reduce the weights or the number of repetitions?

4. Is it the slogan "no pain, no gain" true?

5. Is it okay to exercise if I am puyat? I work night shift, are there any "special instructions" I should follow?

As long as you're not lifting really heavy weights, I think you're fine. I once went to the gym without getting enough sleep, and I forgot to tell the trainer. He put on the weights and between sets,while he was talking to me, I blacked out.

Good form? To me it's performing your reps while following strict form (depends on the exercise). Kung sabi ng trainer mo na di dapat bumaba (or gumalaw) ang shoulder for instance while performing a dumbell row. Di dapat talaga. Kung wala ka kasi sa "proper [good] form", ineffective ang exercise,sayang lang ang hirap mo.

Reducing Difficulty...

Di mo ba matapos yung reps Chase? Try lowering the weights a bit. Since nagpapapayat ka, weights muna ang babaan mo [huwag naman sobrang baba ha?] leave the reps alone for the meantime.

[bendik]

Arnold's Pumping Iron now available in video shops

[CLY]

Good form is following the body's natural range of motion....being too strict on form only limits your growth just as well as being too sloppy.

[blakedaddy]

Originally posted by CLY
Good form is following the body's natural range of motion....being too strict on form only limits your growth just as well as being too sloppy.

well put. Use good form but don't be too strict. make sure momentum is kept to a minimum

[CLY]

thanks. summer is just around the corner. most people i meet keep asking me about quick-fix programs that can get them in shape in 2months. people dont get it that they cant get the body they want in 2months of training....unless they are in good shape already.

[blakedaddy]

Originally posted by CLY
thanks. summer is just around the corner. most people i meet keep asking me about quick-fix programs that can get them in shape in 2months. people dont get it that they cant get the body they want in 2months of training....unless they are in good shape already.

--- yup and 2 months is too short of a time frame. You should give a minimum of threee months to prepare for the beach.

[franticme]

anyone from binondo i need to start on a workout program, hanap ng tropa here?

[blakedaddy]

franticme, are you looking for a training partner or a training program?

[Chase_Meridian]

I have decided to reduce my repititions to 15. No longer bothered to ask the trainer why he gave me 25 reps. Whatever the reason, I can only do 15 for now.

Questions:

1) Do we have to be strict with the number of repetitions/sets? I mean, do we have to maintain a uniform number of reps/sets for all the exercises. Can I increase/reduce the number of reps for a particular exercise depending on its difficulty?

2) The most difficult exercise for me is the SHOULDER PRESS. This one is torture. I can only do 5 reps! Since I cannot do 3 sets of 15 reps, can I do 9 sets of 5 reps instead?

3) What is momentum?

[blakedaddy]

Originally posted by Chase_Meridian
I have decided to reduce my repititions to 15. No longer bothered to ask the trainer why he gave me 25 reps. Whatever the reason, I can only do 15 for now.

Questions:

1) Do we have to be strict with the number of repetitions/sets? I mean, do we have to maintain a uniform number of reps/sets for all the exercises. Can I increase/reduce the number of reps for a particular exercise depending on its difficulty?

2) The most difficult exercise for me is the SHOULDER PRESS. This one is torture. I can only do 5 reps! Since I cannot do 3 sets of 15 reps, can I do 9 sets of 5 reps instead?

3) What is momentum?

I still think you should ask why your trainer made it that way.

1. If you work really hard, you'l not be able to do more than 3 working sets at most, so work each set as hard as you can in good form.

2. reduce the weight and work as hard as you can. Increasing sets, is not a very productive way to make gains.

3. momentum is when you jerk a weight and use the swing to help you lift the weight. Not only is this dangerous and setting you up for injury, this also lessens the work thus robbing you of potential muscle growth

[Chase_Meridian]

OK i will try to ask him in my next gym visit why 25 reps. But what do you think could be the reason? How does the number of repetitions affect the muscles? In the same way, how does the weight affect the muscles? Are the number of sets and weight of the dumbells co-related? How do you determine the ideal number of repetitions and weight of dumbells for a person?

[chltzn]

What I know is for higher reps and sets, you use lighter set of weights and the effect of this is to lose weight and produce cuts in your muscles while if you use low reps/sets and go heavy you will become bigger and stronger.

[blakedaddy]

Originally posted by chltzn
What I know is for higher reps and sets, you use lighter set of weights and the effect of this is to lose weight and produce cuts in your muscles while if you use low reps/sets and go heavy you will become bigger and stronger. --- this is one of the many misconceptions about reps. The heavier the weight, the more motor units are called upon to cary the weight. So very low rep training does little for hypertrophy since it focus more on CNS training and higher rep training focuses more on muscular endurance. However, muscular endurance is best built through sport specific exercises. So keep the reps in a meduim rep range (8-12 or 10-15)

[blakedaddy]

Originally posted by Chase_Meridian
OK i will try to ask him in my next gym visit why 25 reps. But what do you think could be the reason? How does the number of repetitions affect the muscles? In the same way, how does the weight affect the muscles? Are the number of sets and weight of the dumbells co-related? How do you determine the ideal number of repetitions and weight of dumbells for a person?

I assume your trainer think he can get you cut with high reps, bt he is wrong. Diet is the primary reason a person gains or loses weight. The number of sets and reps are directly proportional to how intense you work out. The best way to find out what is the ideal rep and set range for a person if through trial and error. ONce a person has used up beginner gains, then the trial process starts

[Chase_Meridian]

Thanks for all the clarification, blakedaddy. I'm kinda ashamed to ask the gym trainer all the questions I want to ask (as he's not really my personal trainer -- they require some additional fee, don't they?) and I don't want to sound makulet or worse, stupid.

I don't know why my trainer would want to get me cut in such a drastic way... I'm not that fat! I'm just 150lbs, 5'8" so I'm basically normal.

I have another question though, how do you know how intense you work out? Is it how frequent you go to the gym in a week?

[CLY]

the INTENSITY of your work out is measured by how much focus and energy you put in your reps and sets. its simply pushing yourself to the limits!

[blakedaddy]

Originally posted by Chase_Meridian
Thanks for all the clarification, blakedaddy. I'm kinda ashamed to ask the gym trainer all the questions I want to ask (as he's not really my personal trainer -- they require some additional fee, don't they?) and I don't want to sound makulet or worse, stupid.

I don't know why my trainer would want to get me cut in such a drastic way... I'm not that fat! I'm just 150lbs, 5'8" so I'm basically normal.

I have another question though, how do you know how intense you work out? Is it how frequent you go to the gym in a week?

--- so what if he's not your personal trainer? does every question asked have to come with a corresponding fee? what gym do you work out in anyway? better ask than do something stupid in the end. About intensity, its how hard you are working and not how often you are in the gym. How often you are in the gym is frequency.

[Jagard]

If you're training without a spotter and you're lifting as much as you can without one, does that count as "high" intensity? Or is your work-out called "high" intensity only if you're being spotted?

Another thing...how do you bring out cuts? Is it achieved only by dieting?

[CLY]

Intensity

I train w/o a spotter since i just train at home. But i can say that i still train with a lot of intensity although i would have been more intense if i had the comfort of a spotter.......knowing that someone is going to help you when you cant lift a 180lb barbell when doing the bench really helps.

Important reminder: the spotter should only help when you really cant complete the rep you are doing and you need help to rack the weight.

Cuts are achieved when you have little body fat. diet really brings it out.

[blakedaddy]

Originally posted by Jagard
If you're training without a spotter and you're lifting as much as you can without one, does that count as "high" intensity? Or is your work-out called "high" intensity only if you're being spotted?

--- no the job of the spotter is to help you unrack and re rack the weights, assist you if you have hit a sticking point in your rep but not to help you lift the weight that he is doing more of the work. Like CLY, I rarely ask the help of a spotter but you can see that I train with a high level of intensity, albeit not to failure.

Another thing...how do you bring out cuts? Is it achieved only by dieting? -- diet is the primary reason followed by cardio

[blakedaddy]

University or College Life, and Training

by Charlie Bass

Reprinted From HARDGAINER #80


It's the start of your first term at college or university, and you're discovering a new-found freedom. A fresh student loan means you have a lot of money in the bank. What's more, there's no one to tell you what to spend it on. If like me you're totally serious about getting much bigger and stronger, then you're going to have to employ some apparently radical (relative to the common student's behavior) practices in order to make decent bodybuilding progress, and build muscle.

My university life began in September 2001. I'd not moved far away from home but the changes to my life were just the same as if I'd moved a thousand miles away. As a freshman I found there were many temptations and freedoms that didn't exist at home. But I was left without the many conveniences of home.

I'm a real hard gainer. I have trouble adding size and gaining strength even though working my backside off in the gym on an abbreviated program. My out-of-the-gym factors are critical to my progress, even more so than for a "regular" hard gainer. Getting them in order is top priority if I'm to build muscle and might and achieve my goals. I've had to overcome many problems in order to get my nutrition, rest and recovery in good order to promote progress in the gym.

Bodybuilding Nutrition

University and college food is usually overpriced, poorly cooked, high in saturated fat and artificial additives, and just plain bad for your health and bodybuilding efforts. There are, however, some choices you can make whilst at the cafeteria which will be beneficial for your health and bodybuilding. Here are some basic guidelines:

Chicken breasts

Most colleges will have a grill area offering a variety of cooked meats. Select a grilled chicken breast, and add desired low-fat condiments. A chicken breast will yield approximately 25 grams of protein and 4 grams of fat.

Eggs

Avoid scrambled or fried eggs, and choose the boiled alternatives. Eggs are an excellent protein-rich food.

Cereal and toast

Choose unprocessed cereals and bread, such as bran cereal and wholemeal toast. Shy away from high-fat spreads and sugar-loaded jams and jellies for your toast. Opt for a low-fat spread or low-sugar jam/jelly.

Salads

Cafeterias usually have a salad bar. Vegetables contain many vitamins, minerals and anti-oxidants, as well as fibre. Avoid high-fat dressings and pick out lower-fat alternatives, or even vinegar.

Subs or baguettes

Cafeterias usually offer a range of baguettes, pre-packed and "self-constructable." If you construct your sub right you can get around 30 grams of protein, 60 grams of carbs, and about 10 grams of fat. My personal favorite is a chicken sub with tuna, tomatoes, cucumber, mustard and pickle.

The three-meals-a-day meal plan offered by most universities and colleges leaves a lot to be desired. This leaves it up to you to get your nutrition in good order. Three meals a day isn't usually enough for a serious trainee. You should be consuming protein-rich food (whilst not neglecting carbs and healthful fats) every three hours or so to keep yourself out of catabolism, i.e., your body feeding on itself to obtain energy. Catabolism is your arch enemy whilst trying to gain muscle. I generally feed 6-8 times a day. Don't, however, think that you have to rely on solid food meals to obtain your nutrition -- supplement with blended drinks and shakes. Liquid meals tend to digest faster so the gap between a liquid feed and a solid meal, for example, will probably be quicker (depending on the individual and the drinks you concoct) than that of two solid meals.

Blended drinks are convenient as they are quick to make and consume, easily portable, and involve no mess. You can take them to a lecture or seminar if your feeding time happens to fall in class, with minimal interruption. Most lecturers don't mind if you eat or drink during class so long as you're discrete. Alternatively, drink the potions between classes. Many times I've also taken one of my concoctions to a party or other event to get my nutritional "fix" (discretely, of course) when my feeding time happens to fall in this period. With the desire and dedication you can have quality nutrition throughout the day without neglecting other areas of your student life.

Here's an example of my daily nutrition:

Meal 1 (in my room)
100 grams of Quaker Oats in skim milk, three egg whites, a banana and a litre of water.

Meal 2 (in the cafeteria)
A chicken and tuna baguette (sub) with mustard, pickles and salad items; and a litre of water.

Meal 3 (in class)
Liquid feed of milk, skim-milk powder, cottage cheese, banana and peanut butter.

Meal 4 (post workout)
30 g of whey protein in 300 ml skim milk, 95 gm dextrose in 500 ml water, and separate 500 ml of water.

Meal 5 (an hour later, in my room)
250 g lean minced beef, 100 g rice, a bowl of salad vegetables, and a litre of water.

Meal 6 (in my room)
Two bowls of bran cereal in skim milk.

Meal 7 (right before bed) 1,200 ml skim milk, an apple.

This yields approximately 3,500-3,800 calories, the correct amount for me to gain on.

Meal Preparation

To prepare your own meals you'll need to learn basic cooking skills. Most kitchen appliances come with instructions on how to cook some basic foods. I suggest you invest in a book or two on the subject; you may even be able to take a course. You don't need to be a master chef, but you need basic skills.

You'll need some basic equipment to cook with. The kitchens or kitchenettes are, more often than not, poor in colleges and universities. Not only that, but food stored in the communal fridge is at the threat of thieving hands. I strongly suggest that you invest in the following equipment:

1. A suitably sized refrigerator (a freezer compartment is not essential but may come in handy)
2. A small microwave
3. Some sort of grill for cooking meats, e.g., the George Foreman grill
4. A hand blender and calibrated beaker
5. Kitchen scales
6. Some common kitchen attributes (plates, knives, forks, etc.)
7. One or two small (500 ml) thermos flasks or equivalents

I've found these things to be very helpful. You must check though that you're able to have such items in your room. If you explain your case to the accommodation officer and demonstrate your culinary skills and knowledge, you should get approval. Find a way to get these items into your room.

You'll also need to know how much food you're consuming on a weekly basis, so you can budget for it. The figures don't need to be exact, but exact helps a lot more. To know this you must determine what you're consuming on a daily basis. As Stuart advised in BEYOND BRAWN, I suggest you compose several daily dietary schedules to meet your caloric and macronutrient needs. Then you'll know how much milk, eggs, bread, chicken, etc., to buy when you make your weekly trip to the grocery store.

Here's my weekly grocery list:

Three gallons of milk
Seven cans of tuna fish
Three dozen eggs
Two containers of skim milk powder
Two containers of cottage cheese
Seven chicken breasts
A kilo of lean minced beef
A kilo box of rice
A kilo bag of pasta
A bag potatoes
Two loaves wholemeal bread
A box Quaker Oats
Two boxes raisin bran cereal
A bag of apples
Two bunches of bananas
Various salad items
A jar of natural peanut butter.
This usually costs me around £40/$60

Most universities or colleges have some form of store on campus. This can prove to be very convenient if the items are reasonably priced, but you may have to make a trip to the local supermarket. This is why you must know what you consume on a weekly basis, to avoid "Oh, I need more eggs" halfway through the week, or running out of milk before the next shopping day. Get organized.

Supplements

At the best of times supplements can burn a substantial hole in your wallet. But when you're a student, and on a tight budget, supplements are usually out of the question for most people. Saying this though, don't think that supplements are a necessity. They aren't. They are exactly what they're called -- supplements. Your focus should always be obtaining quality nutrition through a well balanced diet. I'm only saying this as most people freak out over supplements these days and give them way too much attention -- this goes for students and non-students.

Some supplements may be useful post workout, in liquid meals. Some supplements provide a concentrated form of nutrition that's easily dissolved in milk or water and which is quickly digested by the body. The only supplements I believe in are a quality protein supplement (for post-workout feeds), a good multi-vitamin and possibly dextrose or equivalent. Most of the time, however, post workout I rely on my "poor man's protein shake" which mainly consists of skim-milk powder in skim milk, with possibly three cooked egg whites, and three or four bananas.

Drinking and Student Life

Drinking not only burns a hole in your wallet and eats up your weekly budget very quickly, but it has several negative effects on your body. Alcohol consumption may reduce testosterone levels. Drinking also impairs the absorption of some vitamins and minerals. Further, it has a dehydrating effect and provides a lot of useless, empty calories. Avoid alcoholic drinks if you're serious about making decent gains. This is especially applicable to the hard-gaining and very-hard-gaining folk.

I know about the kind of treatment and "static" you can get when you're a non drinker in a college or university environment, where drinking is rampant. Here are some techniques you can employ to make yourself fit in, minus the drink.

When you're at a party, or drinking venue, find some sort of covered cup and put water in it. It's unlikely that people will look in and see what you're drinking so they will assume you're drinking like the rest of them, and treat you no differently.

If you're going to a party or bar off campus, be the DD (designated driver). This is a fail-safe method of not getting grief for not drinking, because without you people wouldn't be going.

Don't make a big deal about not drinking. Take care of getting your own drinks and don't rely on people getting rounds in for you. This way people will neither see what you're drinking nor be interested as they will probably be too busy wondering where their next drink is coming from.

Getting to Sleep, and On Time

Getting enough quality sleep is so important for making decent progress, especially for hard gainers. But getting to sleep in a college or university environment can sometimes be very difficult due to all the commotion going on. I nearly always get to bed at 11:00pm at the latest, to ensure I get a full eight hours of sleep every night. Asking people to keep the noise down usually ends up in them making it louder. How do you ensure you get a full quota of sleep each night? Here are some methods I've personally found helpful:

a. Get yourself some comfortably fitting ear plugs if you sleep in a noisy area of the campus. They must be comfortable enough so that they don't need regular adjustment. These may not come cheap, but will be an excellent aid for reducing background noise, though not eliminating it

b. Ensure that the curtains in your room are dense enough to block out all external light. You may have to replace the ones in your room if they are poor in this respect. If this is impractical, invest in an eye shade to eliminate light whilst you sleep. It must fit comfortably enough so that you don't have to keep adjusting it.

c. Make sure your room is at a comfortable temperature. A too-hot or too-cold room can be ruinous to your sleeping. But don't open the window to cool the room down if it's too hot, as this can allow external noise to enter, disrupting your sleep further. Turn the heating off. If the room becomes too cold, add an extra blanket to your bed.

d. Designate a time that you have to get to bed at, then get to bed at that time.

Employing these measures should help you to get to sleep on time, and for long enough. Never compromise on your sleep. For a hard gainer, progress can unnecessarily stall due to lack of quality sleep.

[blakedaddy]

Bare, Basic & Best: The Hardgainer's Home Gym

by Alan Daly

From Hardgainer #66 - May/June 00'



When a trainee starts to lift weights for the first time, "iron fever' takes hold, and the would-be Tarzan buys every muscle mag on the newsstand, purchases every supplement he possibly can, and performs almost all the exercises he hears of for endless sets and very frequent workouts. Nightmare!

Then, by some miracle, the trainee discovers HARDGAINER. Common sense takes over from the muscle- mag madness. The supplements get confined to protein shakes and multi-vits; the workouts are now planned in advance for twice per week only; and only basic, multi-joint exercises are performed for one or two work sets each. The nightmare is over. Then the dream starts to come true.

The "success" boils down to one thing--simplicity! No complicated routines and exercises. No weird and wonderful training techniques. No expensive and mysterious "wonder" supplements. Instead, just "the basics." Basic exercises--squats, deadlifts, chins, dips, benches, etc. Basic training every four or five days. Basic food--sensible diet of meat, fish, fruit, vegetables, cereals, and pints of semi-skimmed milk and water. And a basic understanding of what "productive" training is all about--not rocket science, not astro physics, but just common sense.

And that's also the basis for any good home gym: simplicity. If you keep it simple, then you can't go far wrong.

But how simple? Can you still get good results from even the most basic of gyms?

Paul Anderson, arguably the strongest man of all time, would train using two tractor wheels with an axle connecting them, as his "over-size" barbell. Due to the very large diameter of the wheels, Paul was performing partial squats. He also overhead pressed the same axle. No machines. No power rack. No bench. A farmyard barn, an improvised barbell, and the will to lift. To be truthful, that's all you really need--a barbell, plates and the will to lift.

Read the early issues of HARDGAINER, namely the "Asking Dr. Ken" section. There, in his inspiring "Rise and Fall" stories, Doc Ken reveals how he trained in the deep winter, living in an isolated cabin, while employed cutting logs. Snow and little nourishment--he even resorted to eating cat food, and having rice flavored with toothpaste as his desert--and yet he still trained himself to a very high level of functional strength using only a barbell and 300 pounds of discs. This was the gear that he threw into the back of his pickup truck on his way to the cabin.

By training outdoors, performing high-rep squats and deadlifts, he gained the sort of strength and build that most readers seek. Was his a high-tech gym? I think not!

But for any home-gym devotee, only three things really matter. And they are:

1. Safety

2. Safety

3. Safety

Safety and simplicity. If you keep those two words high on your list of priorities, and repeat them like a mantra, then success will surely find you.

Here's what I have in my home gym. I used to have more gear, but since simplifying it my training has greatly improved. If you can't duplicate the equipment, substitute it with something very similar.

1. A straight bar. Choose 45-mm diameter (or 2 inches if you prefer), designed to take standard plates. This makes for a more economical setup than a bar for Olympic discs. If you can't make/obtain a large-diameter bar, then use a standard one and "upgrade" at a later date.

2. A trap bar (or shrug bar). This is probably the best bar for deadlifting unless you're a powerlifter. If you're a powerlifter, you must deadlift with a straight bar, as this is a very different lift to the trap/shrug bar one.

3. A flat bench. Get a sturdy, bomb-proof, flat bench from a reputable company. It should be welded, with not a bolt in sight. It can have an incline/decline facility, but this is not essential.

4. A weight tree. This will keep the discs together and the gym floor clutter free. Then there's less chance of accidents.

5. Two dumbbells. Spin-lock collars are safe and economical. Contrary to popular belief, you don't need the "extra long" 'bells with expensive "safety" collars. Unless you're a real monster, ordinary dumbbells will more than adequately fit the bill.

6. A cambered squatting bar. This isn't a "must have" but it will improve your desire for squatting by making the movement just a tad more "enjoyable," which is no bad thing.

7. A chinning bar. Weighted pullups and chins are far superior to any type of lat machine pulldown. But because a chinning bar is inexpensive, and chins are harder to perform than lat pulldowns, most trainees give this excellent piece of apparatus a body swerve. Buy a chinning bar, now!

8. A dipping station. This can be two bars placed inside a power rack, or a contraption made from wood or piping, or anything else constructed by yourself or a welder to enable you to perform dips safely. Most novices would rather perform triceps pushdowns on a lat machine, to the far harder, superior and results- producing dips.

9. A padded belt. A "hip belt" of some description, well padded and secure, will enable you to add resistance around your waist for weighted chins and dips. If you want a large and muscular upper body, forget about fancy chrome-plated, expensive, beautifully engineered machines. Just do chins and dips, chins and dips, chins and dips.

10. Heavy-duty hand grippers. Get good quality ones, not the inexpensive sports-shop type with plastic handles and the sort of spring power an invalid aunt could close on her death bed.

11. A power rack/safety squat racks. Both devices allow you to train alone in complete safety. No need for spotters for such exercises as the bench press or squat, and the movements can be trained as partials if so wished.

And that's it, equipment wise. Of course you need to know what to do with the gear, but if you follow what you read in HARDGAINER, you should be fine.

Make sure the gym is well lighted. Don't stumble around in poor light. Try to train in a place that can be well ventilated. Fresh air is good for you. Wooden floors/floorboards protected by rubber mats are the ideal, but not essential. You could use a few old carpets laid on top of each other to protect the flooring. You also need a clock, a training log, a mirror (to observe form), and perhaps some training photos for "inspiration." You get the picture.

As time goes by, what you need for your own home gym will slowly emerge. Just don't go crazy and buy everything you see in the magazines or sports shops. Forget about power belts/briefs/suits, lifting straps, knee wraps, fancy clothing, fancy boots or any of the other bull that makes up the mainstream training world.

Compared to the average and perhaps expensive-to-join gym, yours should be bare, basic and best.

[Wolfman]

grabe! ang haba nitong thread... kakahilo basahin... heheh

may masamang effect ba to sa katawan?
any known side effect? side effect experienced?
may balak sana kasi ako mag weights ulit. and am considering using those weight gain formulas..


how about creatine/Whey protein?


may side effects ba??

thanks!

[zamm522]

Originally posted by Wolfman

how about creatine/Whey protein?

may side effects ba??

thanks!

The only side effects i know when you take this supplements is the danger it pose on your liver...pero kung alaga sa water intake to wash out residues, ok lang...

I've been taking whey protein and creatine last year...

now, naman im trying cell tech as i want to speed up my mass buidling...

cell tech can cause palpitation...due to dehydration...so laklak ako ng laklak ng tubig....

hope this helps

[mozart]

Originally posted by zamm522
cell tech can cause palpitation...due to dehydration...so laklak ako ng laklak ng tubig....

hope this helps

cell tech causes palpitation because of the dextrose content that speeds up creatine absorption. apparently it has something to do with the body releasing insulin at a very rapid pace to cope with the high sugar level. i stopped using it and switched to ordinary creatine monohydrate powder

[sharingan]

mga parekoy,may thread po about diet and supplements dito.dun na lang kayo post

[Chase_Meridian]

Originally posted by blakedaddy
--- so what if he's not your personal trainer? does every question asked have to come with a corresponding fee? what gym do you work out in anyway? better ask than do something stupid in the end. About intensity, its how hard you are working and not how often you are in the gym. How often you are in the gym is frequency.

In fairness to them, they're quite accommodating. I work out in Slimmers World, Trafalgar Plaza.

[Wolfman]

ah.. sorry po... heheh dun ako post creatine question.

oo nga pala kasi nag babalak ako balik ng gym eh.
may sprain yung shoulder ko , few months na.
not sure saan nanggaling baka sa tulog yata eh. is it ok to go to the gym?


also how much weight can be gained in 2 months?

[blakedaddy]

Originally posted by Chase_Meridian
In fairness to them, they're quite accommodating. I work out in Slimmers World, Trafalgar Plaza.

kung andun pa si erwin, don't hesitate to ask him. Very hepful yun. Of course it would always be best that you know how to train yourself

[blakedaddy]

Originally posted by Wolfman
ah.. sorry po... heheh dun ako post creatine question.

oo nga pala kasi nag babalak ako balik ng gym eh.
may sprain yung shoulder ko , few months na.
not sure saan nanggaling baka sa tulog yata eh. is it ok to go to the gym?


also how much weight can be gained in 2 months?

sprain or strain?? pag sprain ligament ang problema, pag strain, muscle. If you have an injury, it is better to rest it as you might further aggravate it.

about weight gain, it depends. However, beginers usually gain a lot of muscle if they train properly on the first year of training. If you're looking at a number, your lifestyle, training and genes will determine that. Wag ka na maghanap ng shortcut, I know what you're thinking, there is no such thing

[Wolfman]

thanks! think its a sprain eh.
a few months na tong shoulder ko. :(
i'm thinking lang , because dati nag gym ako i gained a lot in the 1st few moths of training,
oo nga pala,. bawal ba mag basketball pag nag gym?
dati kasi yung instructor , sabi hwag ako mag basketball pag nag gym cause mag sag muscle ? or mangangayayat ako?
or is it ok to play basketball on off days?


also pala i'm on shifting sched kasi parati.
am thinking . is it enough to just go to the gym 2 times per week?
that is kung naka nyt shift. but on regular days 3 times a week.

[Chase_Meridian]

Originally posted by blakedaddy
kung andun pa si erwin, don't hesitate to ask him. Very hepful yun. Of course it would always be best that you know how to train yourself

Hehehe... it was Erwin who made my program! :D I have yet to ask him why 25 repetitions. He asked me the other day if I am able to complete my reps... I lied. I said yes (but on the basis of 15 reps).

I have another question. The SHOULDER PRESS is such a torture for me to complete... I can only manage to do up to 8 reps. Is there any other exercise I can do to train the muscle group meant for shoulder press?

[blakedaddy]

Originally posted by Wolfman
thanks! think its a sprain eh.
a few months na tong shoulder ko. :(
i'm thinking lang , because dati nag gym ako i gained a lot in the 1st few moths of training,
oo nga pala,. bawal ba mag basketball pag nag gym?
dati kasi yung instructor , sabi hwag ako mag basketball pag nag gym cause mag sag muscle ? or mangangayayat ako?
or is it ok to play basketball on off days?


also pala i'm on shifting sched kasi parati.
am thinking . is it enough to just go to the gym 2 times per week?
that is kung naka nyt shift. but on regular days 3 times a week.

-- bawal mag basketball dahil mag sag ang muscle? ok lang sha? e di sana saging muscles na ako due to several activities. If you wanna do several activites, remember to keep your calorie intake high. I also work on a shifting sked so I know where you are coming from. I only go to the gym 2x/wk , yet I am making goo gains. It is not how often you go but how hard you work each time you go

[blakedaddy]

Originally posted by Chase_Meridian
Hehehe... it was Erwin who made my program! :D I have yet to ask him why 25 repetitions. He asked me the other day if I am able to complete my reps... I lied. I said yes (but on the basis of 15 reps).

I have another question. The SHOULDER PRESS is such a torture for me to complete... I can only manage to do up to 8 reps. Is there any other exercise I can do to train the muscle group meant for shoulder press?

the hard exercises (squats, deadlifts, rows, shoulder presses) are he ones that build the most muscle. So keep doing them. I used to hate this exercise, but I like it now

[Chase_Meridian]

OK will do. Sometimes I just end up cursing the exercise machine after I complete the sets. :)

[Wolfman]

thanks! excited na ako bumalik ng gym!:)

Originally posted by blakedaddy
-- bawal mag basketball dahil mag sag ang muscle? ok lang sha? e di sana saging muscles na ako due to several activities. If you wanna do several activites, remember to keep your calorie intake high. I also work on a shifting sked so I know where you are coming from. I only go to the gym 2x/wk , yet I am making goo gains. It is not how often you go but how hard you work each time you go

[blakedaddy]

I will repeat this again for the sake of the newbies.... THERE IS NO SUCH THING AS THE ULTIMATE SUPPLEMENT THAT WILL MAKE YOU BIG IN A SHORT PERIOD OF TIME, NO MAGIC ROUTINE...... the only REAL MAGIC in weight training is..... DEDICATION, HARD WORK AND CNOSISTENCY

[CLY]

well put.

[zamm522]

Yeah, I agree. There is no ultimate supplement but those supplements available in the market can help you achieve your goal nonetheless.

:)

[arkienuts]

that price list i got here did help me a lot. budget-wise i was able to streamline my expenses plus i got practically a good line-up for my workout supplements..i only spent like 5200 for 6 different products. whoever posted that, thanks a lot!

[blakedaddy]

Originally posted by zamm522
Yeah, I agree. There is no ultimate supplement but those supplements available in the market can help you achieve your goal nonetheless.

:)

-- yes but they are not to be seen as the solution or end to the mean.

[coZee]

Originally posted by blakedaddy
I will repeat this again for the sake of the newbies.... THERE IS NO SUCH THING AS THE ULTIMATE SUPPLEMENT THAT WILL MAKE YOU BIG IN A SHORT PERIOD OF TIME, NO MAGIC ROUTINE...... the only REAL MAGIC in weight training is..... DEDICATION, HARD WORK AND CNOSISTENCY

...and proper diet!

you can work out all you want, but if you are not eating the right food...sayang lang pagod mo.

[randallong]

Yup, That's why nga they are called "supplements" because they just "Supplement" the foods you are getting

[Chase_Meridian]

Hi everyone.

It has been a month now since I've started training. I really cant tell if I have made any gains yet. I'm giving myself a couple of months more.

Blakedaddy, I want to get your opinion regarding my program.

Here are my stats:
Height - 5'8"
Weight - 150lbs
Body structure - ectomorph

Goals:
1. Maintain ideal weight (what should be my ideal weight, by the way?)
2. Reduce belly size -- I know this can be achieved through dieting and cardio but I am afraid that the other lean parts of my body (e.g. girlie legs and arms)will get even thinner.
3. Twice a week excercise

My current program is:

Bike = 5 mins
Cardio (Transport) = 20 to 30 mins
Stretching
DB winges = 25 reps x 3 sets
Seated leg press = 25 reps x 3 sets
Inclined press = 25 reps x 3 sets
Seated row = 25 reps x 3 sets
Shoulder press = 25 reps x 3 sets
DB curls = 25 reps x 3 sets
Triceps pushdown = 25 reps x 3 sets
Ab crunches (and reverse) = 25 reps x 3 sets
Stretch and cool down
Bike = 10 mins

Problems encountered with current program:
1. Takes me at least 2 hours for the entire thing
2. Gym contract says at least 3x a week workout is required to get guaranteed results
3. Energy is eaten up by cardio

Questions:
1. Can you do cardio on a separate day from weight training?
2. Should you do cardio daily?

Look forward to your feedback.

[CLY]

chase_meridian,

whoever gave you program.....definitely has a knack for over training. i've never seen anything like it before. ang daming Reps! and medyo marami ding sets.

Cardio should be separated from weight training if possible to avoid losing muscle mass. cardio can be done daily but it depends on your goals and the way you train cardio.

[bendik]

CLY is right. you will become a featherweight boxer if you continue doing it for 3 months

[blakedaddy]

chase,

WTF?? with that program of yours, you'll soon be a proud member of the anorexia club. You can't burn fat and gain muscle at the same time. IF you wanna maintain your size yet get cut, you will have to constantly manipulate your caloric intake. Whoever told you that he minimum amount of days to get results is 3x/wk, tell them that they are just after your money. I have been going to the gym 2x/wk for almost 8 months now and I have been making the best gains ever. If you want a new program, just let me know.

[arc' teryx]

PinoyExchange.com - Reply to To

[arc' teryx]

is there any supplement u can recomment that can give me more energy? i feel weak....

tnx

[dafunk]

Originally posted by arc' teryx
is there any supplement u can recomment that can give me more energy? i feel weak....

tnx

eat more rice! *okay*

IMHO, don't go for energy bars

[zalvaje]

pede magpagawa ng program? :D

[blakedaddy]

zalvaje? what are your goals? what equipment do you have access to? what is your training background? any medical history or injuries we must know of?

[zalvaje]

right now weight loss muna, i wanna trim down back to around 150-160, is this appropriate for my height, 5-6? currently kasi i weight somewhere between 170-180.

as for equipments, there's a gym here sa office building namin sa globe tower, and i plan to work out here.. as far as i know, they have complete machine equipments.

i have worked out during my college days, then stopped for like 2yrs.. (kaya biglang boom hehe...)

medical issues and injuries none.

:D

[hooch]

i'm currently working out, lifting weights. i'm female, 25 years old, 5'2, and only about 88 lbs. my goal is to gain weight. my trainer gave me a program:

day 1 - chest
Flat & Inclined Bench Press (Barbell)
Flat & Inclined Bench Press (DB)
DB Flys

day 2- back
LAT Pull down
Close Grip
Barbell Row
Seated Row
DB Row

day 3 - shoulders
Military Press
DB Press (Overhead)
Lateral Raises (DB)
Up-Right Row

day 4 - biceps, triceps
Lying Extension (E-Z Bar)
Triceps Bummer (Lying)
Triceps Push-Down
Barbell Curl
Alternate DB Curl

day 5 - legs
Sqat
Leg Press
Leg Extension
Leg Curl
Hip Abduction (outer and inner)

everday - abs
ABS Crunches
Leg Raises

(3-4 sets, 8-10 reps)

i work out everyday (1 hour). is this ok? any other advice you can give me? thanks.

[chltzn]

Tanong lang sa mga trainers or anyone who are scholars in bodybuilding here:

I weigh at around 176 lbs., stands at 5'10". I've been working out for a year. When I started my weight was at 195 lbs. Ok ba ang weight ko o sumobra na ako magpapayat! Napansin ko na nahihirapan ako gain ng muscle and instead I lose more weight. Yung abs ang dapat lumiit pero sya pa ang naiiwan. Bakit kaya? I workout for 2-3 hours a day/4 times a week. I can say na nagka cuts na ako ng konti pero ang hirap magpalake! What should I do!

Im taking Whey Protein right now and it seems na wala din effect! Mauubos ko na 1 jar and wala pa rin. Talaga bang mabagal ang effect? Help!

[DracoB]

Originally posted by chltzn
Tanong lang sa mga trainers or anyone who are scholars in bodybuilding here:

I weigh at around 176 lbs., stands at 5'10". I've been working out for a year. When I started my weight was at 195 lbs. Ok ba ang weight ko o sumobra na ako magpapayat! Napansin ko na nahihirapan ako gain ng muscle and instead I lose more weight. Yung abs ang dapat lumiit pero sya pa ang naiiwan. Bakit kaya? I workout for 2-3 hours a day/4 times a week. I can say na nagka cuts na ako ng konti pero ang hirap magpalake! What should I do!

Im taking Whey Protein right now and it seems na wala din effect! Mauubos ko na 1 jar and wala pa rin. Talaga bang mabagal ang effect? Help!

My opinion,I think 176lbs. for a 5'10" is just about right pero you still have to consider yung bone structure mo para malaman mo kung under weight ka for your height.

Paano ba workout program mo? Kasi ako I work out 4 times a week den pero naka 4 days split ako...I do not repeat working out the same muscle within the week.

Maybe you can post your program here para medyo ma enlighten yung mga tao dito kung mali ba or wala sa training program mo.

[coZee]

Originally posted by chltzn
Tanong lang sa mga trainers or anyone who are scholars in bodybuilding here:

I weigh at around 176 lbs., stands at 5'10". I've been working out for a year. When I started my weight was at 195 lbs. Ok ba ang weight ko o sumobra na ako magpapayat! Napansin ko na nahihirapan ako gain ng muscle and instead I lose more weight. Yung abs ang dapat lumiit pero sya pa ang naiiwan. Bakit kaya? I workout for 2-3 hours a day/4 times a week. I can say na nagka cuts na ako ng konti pero ang hirap magpalake! What should I do!

Im taking Whey Protein right now and it seems na wala din effect! Mauubos ko na 1 jar and wala pa rin. Talaga bang mabagal ang effect? Help!

what kind of diet do u have? taking whey protein is not a guarantee na mag go-grow ka. there is a rule na you should consume 1 gram of protein per pound of ur body weight. so dapat per day you should consume at least 176 grams of protein.

gaining muscles is not just lifting heavy weights, hindi nakukuha yan sa bigat ng binubuhat mo sa gym. personally, dapat top priority ang diet, next is proper exercise, and last is rest ur body/muscles.

[victory]

I've been PeX-ing since 2000 and I only discovered this thread today. In any case, good to know there are lots of people into bodybuilding here. I started out back in February 1990 as a skinny 125 pounder (5'7") and after 14 years of hard work and research, I now tip the scales at slightly over 200 pounds, bodyfat a little under 10%, arms and calves over 17 inches.

In my crazier days in Slimmers Alabang I used to squat close to 500 pounds, reverse lunge 300 pounds and bench close to 370 for reps. I've never taken steroids and the only time I experimented with the more serious ergogenics was when I couldn't break through a plateau that kept me at 170 pounds for 2.5 years (I took creatine and it moved my weight to 180+ pounds after a few months). Aside from that I take a truckload of multivitamins and lots of protein (almost a gallon of milk a day, spread out across 6-7 meals).

I am no longer as crazy as I am now as when I was younger; I use about 1/2 to 2/3 the poundage that I quoted above, as I nursed a lot of injuries to my lower back, shoulder, triceps, and calves over the years because of poor form and too much bravado. But the basic foundations of my size and strength are now with me, and I am content with a few high intensity sets to gradually progress. No more forced reps, drop sets, all the advanced crap I tried out in the past (although I wouldn't forbid it for others who might find it effective). I work out only 3 times a week, each session under an hour, as I've gotten to the point when I can focus my mental efforts to generate the necessary intensity. Don't get me wrong: I do not think you would call me a slacker if you see me in the gym. I still use 50 pound dumbbells for curls and use over 400 pounds in my standing calf raises -- yes, in perfect form. I run 2-3 times a week, either on the treadmill or outdoors if the weather permits (I am now based in New York).

Still and all, it took me 14 years to get to where I am. That's only an average gain of 5.4 pounds a year, so for the folks who are just starting out, be patient and stick with it! Experiment, try out which programs and routines work best for you, read, read, read and then read some more. This is a lifelong sport which demands a powerful brain as well as a powerful body -- and I'd like to think I'm no slacker in the brain category as well.

Best wishes to you all and good luck to your bodybuilding efforts!

[blakedaddy]

read through the thread as this has been answered endlessly

Originally posted by chltzn
Tanong lang sa mga trainers or anyone who are scholars in bodybuilding here:

I weigh at around 176 lbs., stands at 5'10". I've been working out for a year. When I started my weight was at 195 lbs. Ok ba ang weight ko o sumobra na ako magpapayat! Napansin ko na nahihirapan ako gain ng muscle and instead I lose more weight. Yung abs ang dapat lumiit pero sya pa ang naiiwan. Bakit kaya? I workout for 2-3 hours a day/4 times a week. I can say na nagka cuts na ako ng konti pero ang hirap magpalake! What should I do!

Im taking Whey Protein right now and it seems na wala din effect! Mauubos ko na 1 jar and wala pa rin. Talaga bang mabagal ang effect? Help!

[blakedaddy]

Originally posted by zalvaje
right now weight loss muna, i wanna trim down back to around 150-160, is this appropriate for my height, 5-6? currently kasi i weight somewhere between 170-180.

as for equipments, there's a gym here sa office building namin sa globe tower, and i plan to work out here.. as far as i know, they have complete machine equipments.

i have worked out during my college days, then stopped for like 2yrs.. (kaya biglang boom hehe...)

medical issues and injuries none.

diet and cardio should be your primary focus. The mirror is a better judge than the scale, always remember that.

:D

[blakedaddy]

Originally posted by hooch
i'm currently working out, lifting weights. i'm female, 25 years old, 5'2, and only about 88 lbs. my goal is to gain weight. my trainer gave me a program:

day 1 - chest
Flat & Inclined Bench Press (Barbell)
Flat & Inclined Bench Press (DB)
DB Flys

day 2- back
LAT Pull down
Close Grip
Barbell Row
Seated Row
DB Row

day 3 - shoulders
Military Press
DB Press (Overhead)
Lateral Raises (DB)
Up-Right Row

day 4 - biceps, triceps
Lying Extension (E-Z Bar)
Triceps Bummer (Lying)
Triceps Push-Down
Barbell Curl
Alternate DB Curl

day 5 - legs
Sqat
Leg Press
Leg Extension
Leg Curl
Hip Abduction (outer and inner)

everday - abs
ABS Crunches
Leg Raises

(3-4 sets, 8-10 reps)

i work out everyday (1 hour). is this ok? any other advice you can give me? thanks.

if you're trying to put on weight, keep cardio and training o a minimum adn you shuld eat a lot as in. get as much rest as you can and workout no more than 3x/wk

[unichewy]

I'm wondering how long it would take for me to get a flat, muscular looking stomach. I'm athletic and active but nothing seems to work. What exercises do you suggest, how many times, how long should i do it, etc.? Also how long will i have to do it before i start to see results? Thanks. (btw, i'm a girl).

[DracoB]

Originally posted by unichewy
I'm wondering how long it would take for me to get a flat, muscular looking stomach. I'm athletic and active but nothing seems to work. What exercises do you suggest, how many times, how long should i do it, etc.? Also how long will i have to do it before i start to see results? Thanks. (btw, i'm a girl).

Aside from lifting weights to tone your body, you should be doing cardio training to burn the fats in your midsection

[bendik]

blakedaddy, you must have a big place to have all those equipments

[coZee]

Originally posted by unichewy
I'm wondering how long it would take for me to get a flat, muscular looking stomach. I'm athletic and active but nothing seems to work. What exercises do you suggest, how many times, how long should i do it, etc.? Also how long will i have to do it before i start to see results? Thanks. (btw, i'm a girl).

what kind of diet do u have? u can be athletic and active but hindi maganda yung diet mo, sayang lang pagod mo.

dapat high protein diet. eat fish, chiken, cottage cheese...bawasan mo ang carbs intake.

[blakedaddy]

abs ar made in the kitchen and nt in the gym. Diet is the primary component to get that good set of abs

[GilmoreGal]

what if u dont eat d lean parts of the chicken..will u still have nice abs?

[hooch]

Originally posted by blakedaddy
if you're trying to put on weight, keep cardio and training o a minimum adn you shuld eat a lot as in. get as much rest as you can and workout no more than 3x/wk

i don't do cardio as per my trainer's advice coz i'm putting on some weight. i work out 1 hour everyday. ok lang ba to?

[blakedaddy]

Originally posted by GilmoreGal
what if u dont eat d lean parts of the chicken..will u still have nice abs?

-- it all boils down to the total calories burnt versus calories expended

[blakedaddy]

Originally posted by GilmoreGal
what if u dont eat d lean parts of the chicken..will u still have nice abs?

it all boils down to your total calorie expenditure.

[blakedaddy]

Originally posted by hooch
i don't do cardio as per my trainer's advice coz i'm putting on some weight. i work out 1 hour everyday. ok lang ba to?

--- you're on the right track. just keep training to a minimum and eat as much as possible

[blakedaddy]

Originally posted by bendik
blakedaddy, you must have a big place to have all those equipments

regarding what?

[Daemon_Seraphim]

blake: How will I increase stamina and agility?

What exercises should I do specifically? You know my body type (kase nakikita mo ko PEX Bball) or does it matter?

[Fenix]

Is it true that a 6-pack is genetic? If you dont have it, you wont have it?? :(

[chltzn]

Originally posted by DracoB
My opinion,I think 176lbs. for a 5'10" is just about right pero you still have to consider yung bone structure mo para malaman mo kung under weight ka for your height.

Paano ba workout program mo? Kasi ako I work out 4 times a week den pero naka 4 days split ako...I do not repeat working out the same muscle within the week.

Maybe you can post your program here para medyo ma enlighten yung mga tao dito kung mali ba or wala sa training program mo.

Here is my program:

Mondays - Shoulder, Biceps, Legs, Abs
Wednesdays - Chest, Triceps, Traps, Abs
Fridays - Back, Biceps, Abs
Saturdays - Chest, Triceps, Traps, Abs

I occasionally change my program pero ang constant is that I go heavy. I usually have spotters everytime I go heavy during chest exercises. I can't do squats, military press kasi I had my right shoulder operated a year ago and my range of motion is limited pero when it comes to other exercise no problem, the strength is there.

I dont know nga if im overtraining kasi usually when Im on the last stages of my exercise (usually triceps or biceps) nanghihina na talaga ako so I tend to lose proper form!

[chltzn]

Originally posted by coZee
what kind of diet do u have? taking whey protein is not a guarantee na mag go-grow ka. there is a rule na you should consume 1 gram of protein per pound of ur body weight. so dapat per day you should consume at least 176 grams of protein.

gaining muscles is not just lifting heavy weights, hindi nakukuha yan sa bigat ng binubuhat mo sa gym. personally, dapat top priority ang diet, next is proper exercise, and last is rest ur body/muscles.

Im so confused when it comes to dieting! Everytime I cut down on rice, carbo foods I tend to become thinner and less muscular pero if I eat normally e tumataba naman ako, nawawala yung mga cuts ko! Another thing, halos magpakamatay na ako every training days na mag-abs, siguro I dedicate an hour just for abs, 4x a week pero it seems na lumiit sya pero hindi nawawala! Pag sinabayan ko ng diet nadadala pati muscles ko!

[blakedaddy]

Originally posted by Daemon_Seraphim
blake: How will I increase stamina and agility?

What exercises should I do specifically? You know my body type (kase nakikita mo ko PEX Bball) or does it matter?

-- for stamina, definitely more cardio. for agility, drills are best. IMO< I'd highly suggest you really bulk up as well

[blakedaddy]

Originally posted by Fenix
Is it true that a 6-pack is genetic? If you dont have it, you wont have it?? :(

-- yes but that is the truth

[blakedaddy]

Originally posted by chltzn
Here is my program:

Mondays - Shoulder, Biceps, Legs, Abs
Wednesdays - Chest, Triceps, Traps, Abs
Fridays - Back, Biceps, Abs
Saturdays - Chest, Triceps, Traps, Abs

I occasionally change my program pero ang constant is that I go heavy. I usually have spotters everytime I go heavy during chest exercises. I can't do squats, military press kasi I had my right shoulder operated a year ago and my range of motion is limited pero when it comes to other exercise no problem, the strength is there.

I dont know nga if im overtraining kasi usually when Im on the last stages of my exercise (usually triceps or biceps) nanghihina na talaga ako so I tend to lose proper form!

-- how long have you been working out? Honestly, if you can't squats your bodyweight for at least 10 reps and do a single with your bodyweight on the bench, stay away from split training and do a basic fullbody workout 2x/wk. You don't have to go to the gym more often to get results, its how well you train your results. NOw, if you can't do overhead presses, then I can safely assume you can't do bench presses as well. Why can't you squat?

[blakedaddy]

when you diet, you don't hae to drastically cut down food consumption. IN what I see, you may be cutting down too much calories and overtraining when dieting. Try to maintain the same training habits you had when you were bulking, yet reduce your food intake slightly. Remember, abs are made in the kitchen and not in the gym so no matter how much ab work you do, if your diet suckcs, you still won't have the abs to show

Originally posted by chltzn
Im so confused when it comes to dieting! Everytime I cut down on rice, carbo foods I tend to become thinner and less muscular pero if I eat normally e tumataba naman ako, nawawala yung mga cuts ko! Another thing, halos magpakamatay na ako every training days na mag-abs, siguro I dedicate an hour just for abs, 4x a week pero it seems na lumiit sya pero hindi nawawala! Pag sinabayan ko ng diet nadadala pati muscles ko!

[RichieRich]

Tanong:

Sorry,...Hindi ko alam kung naitanong na ito.
Especially to Blakedaddy (he's the expert)....

OK, If a person wants to bulk up or gain weight, assuming he has the correct 3days or 4days program weigh lifting and correct diet.
Should he be doing cardio and abdominal exercises too?? If the answer is yes, How often he should be doing cardio and abs exercises??

Pls... hagisan n'yo naman ako ng sagot dito,,especially from you blakedaddy (expert).


thnxs,
rich

[chltzn]

Originally posted by blakedaddy
-- how long have you been working out? Honestly, if you can't squats your bodyweight for at least 10 reps and do a single with your bodyweight on the bench, stay away from split training and do a basic fullbody workout 2x/wk. You don't have to go to the gym more often to get results, its how well you train your results. NOw, if you can't do overhead presses, then I can safely assume you can't do bench presses as well. Why can't you squat?

I have been working out for almost a year already.

I can't do squats because I can't rotate my right arm/shoulder to my back. Last year my right shoulder was operated because of frequent dislocations! Since the purpose of the operation is to prevent the humerus from popping out in front of my ribs, what the doctor did is block the path where the humerus usually pops out and that's in front so when I rotate my arm towards my back the degree of rotation is limited. There are just some movements wherein im limited. How i wish i can explain it to you more clearly.

There is no problem for me when it comes to bench presses! Right now im doing about 50-60 kgs. with someone spotting for me.

[Myst]

Hi, this is the first time I've seen this topic in pex, I hope you guys would help me, I'm about 20yrs old 6'1 about 150lbs and I haven't lifted anything yet, since its the summer, I'm planning to do some body building, any tips or advices or workout programs you would like to share to me to help me improve and accelerate my progress when june comes. thanks for your reply.

[blakedaddy]

abdominal exercise must be done no matter what program you do and cardio should be kept to a minimum when bulking

Originally posted by RichieRich
Tanong:

Sorry,...Hindi ko alam kung naitanong na ito.
Especially to Blakedaddy (he's the expert)....

OK, If a person wants to bulk up or gain weight, assuming he has the correct 3days or 4days program weigh lifting and correct diet.
Should he be doing cardio and abdominal exercises too?? If the answer is yes, How often he should be doing cardio and abs exercises??

Pls... hagisan n'yo naman ako ng sagot dito,,especially from you blakedaddy (expert).


thnxs,
rich

[blakedaddy]

if you can do deadlifts as a substitute, then do them. Try sending a PM to MC_316 as he was my training partner at one point and h had injuries similar to yours. He could give you sesnible advice as well

Originally posted by chltzn
I have been working out for almost a year already.

I can't do squats because I can't rotate my right arm/shoulder to my back. Last year my right shoulder was operated because of frequent dislocations! Since the purpose of the operation is to prevent the humerus from popping out in front of my ribs, what the doctor did is block the path where the humerus usually pops out and that's in front so when I rotate my arm towards my back the degree of rotation is limited. There are just some movements wherein im limited. How i wish i can explain it to you more clearly.

There is no problem for me when it comes to bench presses! Right now im doing about 50-60 kgs. with someone spotting for me.

[blakedaddy]

myst, just read through the thread. You question has been answered endlessly

[Daemon_Seraphim]

blake: Tingin mo ba may pag-asa pa yung katawan ko? :D

Anyway do you have any specific drills in mind? Thanks

[blakedaddy]

jerome,

flashback circa 1998: I was 120 lbs. siguro where I am now speaks for itself. For drills, mga lateral drills and planting rice best for basketball since those are the movements that are done in basketball. If you really want to gain size, make it a priority and focus on it. Hindi pwede yung short term lang. It took me about 2 years to reach the size I am right now

Originally posted by Daemon_Seraphim
blake: Tingin mo ba may pag-asa pa yung katawan ko? :D

Anyway do you have any specific drills in mind? Thanks

[Daemon_Seraphim]

binuking ba naman ang identity ko :) Anyway thanks. I'll try to do that. BTW what's your weight now?

[Lenny]

Blake,
Can you list good websites where I can get good readings? I'm helping out a friend- he just trains too often, risking overtraining. thanks

[blakedaddy]

last time I checked 152 ako, but rough estimate, down to 148 ako uli.

Originally posted by Daemon_Seraphim
binuking ba naman ang identity ko :) Anyway thanks. I'll try to do that. BTW what's your weight now?

[blakedaddy]

www.hardgainer.com www.naturalstrength.com

Originally posted by Lenny
Blake,
Can you list good websites where I can get good readings? I'm helping out a friend- he just trains too often, risking overtraining. thanks

[coZee]

www.discussfitness.com

good forum to read

[blakedaddy]

I'll check that out cozee but I'm sorry, I'm biased towards hardgainer since the people there are real people, with families, with jobs, with average genetics and all other problems so the adive you get there is more realistic than getting it from a steroid using bodybuilding champion who has more time to train and elite genetics

[RichieRich]

Originally posted by blakedaddy
abdominal exercise must be done no matter what program you do and cardio should be kept to a minimum when bulking

Blakedaddy,

thanks for replying....so cardio should keep to a minimum when bulking. How much is "minimum"? once a week?.. 2x per wk?

thnx,
rich

[victory]

How old are you, blakedaddy, and how long have you been bodybuilding? Kudos to you for the very informative posts in this thread, you've helped a lot of members out!

[victory]

I have long been a proponent of squats for overall gains in size and strength: I am of the opinion that if you really want to get huge, squats are the only way to go, for as a compound exercise it works the largest muscle groups along with the smaller stabilizers with a level of intensity (if done right) that can be rivaled by few (if any) exercise.

After 14 years of experimenting with different training styles, levels of intensity and duration, etc., I've found that partial squats (quarter or at the most half squats, done at almost but not quite parallel) allow me to generate the most intensity while minimizing the risk of injury. I've done my share of heavy full squats (butt as close to the ground as it will go), but after 3-4 weeks or so of full squats my knees and lower back begin to ache and no, it's not the good kind of pain. Back in 1994 I was full squatting 400 pounds when I hurt my lower back for the first time; I've had to nurse recurring low back pulls every year or so since then. It is not fun to nurse lower back injuries: It takes me anywhere from a week to six weeks to fully heal (during which time I lose quite a bit of hard-earned muscle).

I have gone up to 500+ pounds for reps in partial squats (look for the bent bar in Slimmers Alabang and ask the older instructors who might be responsible for that) and I never injured myself. These were also the times when my legs developed the most.

Today I use much less weight when I squat, and maybe I just grew up during a time when most available literature pounded "full range of motion" into my head, but I always still get the itch to do full squats, even though when I look back at my training logs I really get better gains from partial squats. I am not saying that everyone should do partial squats: I respect the uniqueness of individual biophysics too much -- the composition of your muscle fibers, your limb length, your past history of training and injury, etc., should all come into play as you evaluate which exercise or training program is right for you. But if you haven't tried heavy partial squats it might be worth your while: You can pump up your poundages and use 150 to 200% of the weight you would normally use for full squats, and minimize the risk of injury to your lower back.

My legs are still pretty big from all the squatting I've done: 27 inches in girth at under 10% overall bodyfat, calves a little over 17 inches, and I will most likely squat until the day I die. ;)

[bishop]

Double post.

[bishop]

Originally posted by Myst
Hi, this is the first time I've seen this topic in pex, I hope you guys would help me, I'm about 20yrs old 6'1 about 150lbs and I haven't lifted anything yet, since its the summer, I'm planning to do some body building, any tips or advices or workout programs you would like to share to me to help me improve and accelerate my progress when june comes. thanks for your reply.

you are underweight for your height. you should hit the gym soon and add a bit more bulk to your frame.

advice? eat right and exercise.

[blakedaddy]

well minimum is not more than 2x/wk IMo, when I say minimum, it should be kept as infrequent as possible.

Originally posted by RichieRich
Blakedaddy,

thanks for replying....so cardio should keep to a minimum when bulking. How much is "minimum"? once a week?.. 2x per wk?

thnx,
rich

[blakedaddy]

age 24 been weight training for 4 years.

Originally posted by victory
How old are you, blakedaddy, and how long have you been bodybuilding? Kudos to you for the very informative posts in this thread, you've helped a lot of members out!

[blakedaddy]

those are numbers I hope to attain or come close to someday. About full range of motion, that is always a big discussion. I actually prefer to use effective range of motion which is not necessarily full range ( i.e. squatting to parallel rather than A-s-s to floor) but still gives you a good workout without compromising safety

Originally posted by victory
I have long been a proponent of squats for overall gains in size and strength: I am of the opinion that if you really want to get huge, squats are the only way to go, for as a compound exercise it works the largest muscle groups along with the smaller stabilizers with a level of intensity (if done right) that can be rivaled by few (if any) exercise.

After 14 years of experimenting with different training styles, levels of intensity and duration, etc., I've found that partial squats (quarter or at the most half squats, done at almost but not quite parallel) allow me to generate the most intensity while minimizing the risk of injury. I've done my share of heavy full squats (butt as close to the ground as it will go), but after 3-4 weeks or so of full squats my knees and lower back begin to ache and no, it's not the good kind of pain. Back in 1994 I was full squatting 400 pounds when I hurt my lower back for the first time; I've had to nurse recurring low back pulls every year or so since then. It is not fun to nurse lower back injuries: It takes me anywhere from a week to six weeks to fully heal (during which time I lose quite a bit of hard-earned muscle).

I have gone up to 500+ pounds for reps in partial squats (look for the bent bar in Slimmers Alabang and ask the older instructors who might be responsible for that) and I never injured myself. These were also the times when my legs developed the most.

Today I use much less weight when I squat, and maybe I just grew up during a time when most available literature pounded "full range of motion" into my head, but I always still get the itch to do full squats, even though when I look back at my training logs I really get better gains from partial squats. I am not saying that everyone should do partial squats: I respect the uniqueness of individual biophysics too much -- the composition of your muscle fibers, your limb length, your past history of training and injury, etc., should all come into play as you evaluate which exercise or training program is right for you. But if you haven't tried heavy partial squats it might be worth your while: You can pump up your poundages and use 150 to 200% of the weight you would normally use for full squats, and minimize the risk of injury to your lower back.

My legs are still pretty big from all the squatting I've done: 27 inches in girth at under 10% overall bodyfat, calves a little over 17 inches, and I will most likely squat until the day I die. ;)

[Chase_Meridian]

Uhmmm... what are squates? Are they different from lunges?

[Kirbs]

question: can you achieve a a body like that of models using only a bench, dumbells and barbells?

[victory]

Originally posted by Kirbs
question: can you achieve a a body like that of models using only a bench, dumbells and barbells?

What kind of models?

How heavy are your dumbbells and barbells?

[victory]

Originally posted by blakedaddy
those are numbers I hope to attain or come close to someday. About full range of motion, that is always a big discussion. I actually prefer to use effective range of motion which is not necessarily full range ( i.e. squatting to parallel rather than A-s-s to floor) but still gives you a good workout without compromising safety

Sounds good. I may have become risk-averse after many years of training and several injuries, but it's really just best for long-term progress to shy away from risky exercises and poor form.

Four years of training under your belt, congrats. Keep it up and ten years down the road you'll be putting my numbers to shame.

[victory]

Originally posted by Chase_Meridian
Uhmmm... what are squates? Are they different from lunges?

Squats:

http://www.leanbodies.com/squat.2.jpg.jpg

Lunges:

http://www.ast-ss.com/training/exercises/legs/images/lunge_bottom.jpg

[blakedaddy]

you don't need fancy equipment to achieve a dream body.

Originally posted by Kirbs
question: can you achieve a a body like that of models using only a bench, dumbells and barbells?

[victory]

Originally posted by victory

Four years of training under your belt, congrats. Keep it up and ten years down the road you'll be putting my numbers to shame.

Sorry, blakedaddy, I realized this might come across as offensive: What I meant by the 10 year reference is that I've been training for 14 years, so since you have 4 years under your belt you've got 10 entire years to reach and outdo my numbers!

I'm sure you'll do well.

[blakedaddy]

no offense taken. I am fully aware of my genetic potential and that I may reach a certain level of development but it depends on several factors. I am in no way trying to compete with you or anyone else, I am only trying to compete with myself.

One thing a guy must drop is a bad habit when training is EGO. don't worry if you're not the alpha male in the gym. Lift for your own sake and don't try to impress anyone by lifting heavy weights with poor form. You're only setting yourself up for injury and in reality, no one gives a hoot what you lift. Be PATIENT. Victory's numbers didn't come in a few months, it took YEARS for him to reach those numbers, so don't think it will come easily to you guys.

Originally posted by victory
Sorry, blakedaddy, I realized this might come across as offensive: What I meant by the 10 year reference is that I've been training for 14 years, so since you have 4 years under your belt you've got 10 entire years to reach and outdo my numbers!

I'm sure you'll do well.

[GilmoreGal]

blakedaddy i like ur way way of thnking. I just hate it when men wants to compete with how far their body is now.. like how heavy they are lifting compard to others

[blakedaddy]

I realized that if I really wanna make good gains, I'd have to really humble myself and not worry about what others think. I also well know that people who have great physiques also started somewhere so they are no different from us. you must start somewhere.

Originally posted by GilmoreGal
blakedaddy i like ur way way of thnking. I just hate it when men wants to compete with how far their body is now.. like how heavy they are lifting compard to others

[blakedaddy]

I've always been talking about a good foundation and here's a good read about building a solid foundation enjoy!

1) Limit your routine to "big" movements only. Do not waste your time with calf exercises, arm exercises, or grip exercises. (Rotator cuff exercises are certainly acceptable.) There will be plenty of time for these later. For now, just do what we call "big" movements. Here is the entire list of "big" movements: squats, deadlifts, leg presses, chin-ups/pulldowns, rows, dips, bench presses, overhead presses. You won't do all of these, but if it isn't on the list, don't do it! (Special exceptions - abdominal exercises and shrugs.)

2) Do the same routine every time you workout. Until you become very proficient at doing those few movements, you will get stronger faster if you just keep doing the same lifts, over and over and over.

3) Train two or three times per week, or just train every other day or every third day. Again, you will get stronger faster if you practice the lifts more frequently.

4) For each movement, do two or three work sets with the same weight and for the same number of repetitions. Once again, you will get stronger faster if you keep practicing the lifts.

To illustrate, here is a sample program.

Squat. Three sets of 10 - 12 reps.
Overhead press. Barbell or dumbbell. Three sets of 8 - 10 reps.
Deadlift or shrugs. Three sets of 8-10 reps. See note below.*
Chin-ups, pulldown machine, DB rows, or machine rows. Three sets of 8-10 reps.
Dips, barbell bench press, or dumbbell bench press. Two sets of 8 - 10 reps.
Crunches. Two sets of 10-15 reps.

* If you are just starting out, do the deadlift every time. When you get good at this, you can alternate from workout to workout between deadlifts and shrugs.

You should be able to complete this routine in an hour, once you know how to do all the lifts. The first couple of times it may take longer. If you are pressed for time, just do the first four movements. In that case, forget about the bench or dips, but try to do the crunches at home when you get time.

Don't add weight to any lift until you can complete all of your sets while maintaining good form. It is normal while learning to have some wobbling, and it would not be unreasonable to stick at the same weights for a month (when you first start) before adding weight. You want to be in control. After you have that control, you should be able to add weight at least once per week.

Besides lifting, here are some areas you should be working on:

1) Diet. Unless your diet has been very poor, don't worry about adding calories or protein to try to gain weight. Let your appetite dictate how much you eat, and let clean food be your diet. That means eat as much fish, lean meat, low fat dairy, fresh vegetables, fresh fruit, whole grains (and no other grains) and legumes as you feel like eating. Drink lots of water. No soda, no junk food, no packaged food. If you have diet questions, please pose them on the Diet Forum.

2) Conditioning. If you haven't been exercising, start using a rowing machine, a versa-climber, or swimming. You will make faster progress with the weights, including gaining weight if that is your desire, if you are in good condition. If you have questions about conditioning, please pose them on the Health Forum.

3) Flexibility. Learn to stretch, and learn a few stretches specific to your needs. Do them regularly after your workouts. These will help your lifting. If you have questions about stretching, please ask them in the Health Forum.

Because you are new to this, I am sure these guidelines raise questions. Ask them here; other beginners may have the same questions. I am asking some of the more experienced lifters on this board to watch this thread and help out. Let's get all the answers out in the open so that you can make the best progress possible.

[dafunk]

just wondering....

who does inclined benchpresses on smith machines?

[blakedaddy]

I used to but I prefer free weights over machines any given day

Originally posted by dafunk
just wondering....

who does inclined benchpresses on smith machines?

[aKoiTo]

Hi blakedaddy or anybody here, I just wanted to ask for an advice regarding my program, I am 5¡¦10, 183 lbs and have started doing this program two weeks ago and that is 3 times a week MWF, here we go, this is the exact program I have been doing and in this order too,

Stretching
Threadmill 20 minutes
Pushups 3 sets @ 15 reps
Sit ups 20 reps
Dumbbell side bend 10 reps each side
Bench press 3 sets @ 15 reps
Sit ups 20 reps
Dumbbell side bend 10 reps each side
Lateral pull down 3 sets @ 15 sets
Sit ups 20 reps
Dumbbell side bend 10 reps each side
One arm dumbbell preacher curl 3 sets @ 15 reps each side
Standing one arm-dumbbell triceps extension
Sit ups 20 reps
Dumbbell side bend 10 reps each side

As you can see I am more focused on the upper body, I¡¦m planning to concentrate there first then slowly introduce exercise for the lower part, will this be fine? Do you see any fault in my program? Any comment or advice or suggestion for my program is much appreciated, thanks

[dafunk]

I used to but I prefer free weights over machines any given day


how much angle do you incline the bench?

[victory]

Originally posted by dafunk
how much angle do you incline the bench?

Whenever I do incline presses I try to keep the incline at or less than 30 degrees; sometimes I experiment with 45 degree angles, but higher up than this too much of my delts come into play and I can't work my upper pecs as hard as I would like.

[victory]

Originally posted by aKoiTo
Hi blakedaddy or anybody here, I just wanted to ask for an advice regarding my program, I am 5¡¦10, 183 lbs and have started doing this program two weeks ago and that is 3 times a week MWF, here we go, this is the exact program I have been doing and in this order too,

Stretching
Threadmill 20 minutes
Pushups 3 sets @ 15 reps
Sit ups 20 reps
Dumbbell side bend 10 reps each side
Bench press 3 sets @ 15 reps
Sit ups 20 reps
Dumbbell side bend 10 reps each side
Lateral pull down 3 sets @ 15 sets
Sit ups 20 reps
Dumbbell side bend 10 reps each side
One arm dumbbell preacher curl 3 sets @ 15 reps each side
Standing one arm-dumbbell triceps extension
Sit ups 20 reps
Dumbbell side bend 10 reps each side

As you can see I am more focused on the upper body, I¡¦m planning to concentrate there first then slowly introduce exercise for the lower part, will this be fine? Do you see any fault in my program? Any comment or advice or suggestion for my program is much appreciated, thanks

What are your goals? Bulk up your upper body as quick as possible in time for summer beach outings? Long-term development?

[bishop]

Originally posted by dafunk
just wondering....

who does inclined benchpresses on smith machines?

i used to also... but now i'm doing dumbbells for my inclined presses.

[aKoiTo]

Originally posted by victory
What are your goals? Bulk up your upper body as quick as possible in time for summer beach outings? Long-term development?

thanks victory, it's for long time development and beaches is out of my mind for now (i'd love too but I dont have the luxury of that from where I am and what I do :) )

I wanted to bulk up my body as efficient as I can, any inputs well appreciated.

BTW do you see anything wrong with my program? Thanks again

[blakedaddy]

akoito, you don't have any leg work. and you do too much chest work. To be perfectly honest, ANG GULO NG PROGRAM MO, I can't see the logic. WHy not try reading the foundation routine article I posted above?

[aKoiTo]

hi blake, thanks for your comment and this is the main reason why I asked an expert on this, so I will be scrapping all this "magulo program" and try yours. Just like what I mentioned on my initial post I plan to focus on upper body then slowly include the lower part, cheers mate and thanks!

[dafunk]

Originally posted by blakedaddy
akoito, you don't have any leg work. and you do too much chest work. To be perfectly honest, ANG GULO NG PROGRAM MO, I can't see the logic. WHy not try reading the foundation routine article I posted above?

tama si blakedaddy, magulo nga :confused:

lift, sit ups then lift and so on..? i wonder how you manage to do that

[dafunk]

Originally posted by bishop
i used to also... but now i'm doing dumbbells for my inclined presses.

may i ask why? does it have to do with the risk of injuring the shoulder joints?

[eudemon]

guys! how to built a hard-rock triceps?? *** prang de-lata sa laki.. hehehe.. basta close to that one.. amazed kc ako sa iba ehh... ano ba *** mga tamang program about tri's?

[victory]

Originally posted by aKoiTo
thanks victory, it's for long time development and beaches is out of my mind for now (i'd love too but I dont have the luxury of that from where I am and what I do :) )

I wanted to bulk up my body as efficient as I can, any inputs well appreciated.

BTW do you see anything wrong with my program? Thanks again

If you want to get big efficiently and over the long-term, best for you to focus on the largest muscle groups: Legs being the top priority. Change your workout and follow the principles outlined by blakedaddy in the "foundations" workout above.

As a beginner a serious squatting workout will put on pounds of solid muscle on you fairly quickly, assuming your diet and rest is in order (can you give us an idea of what you eat, what keeps you busy during the day, etc.?). Assuming diet and rest is in order and a proper workout is followed (not the one you outlined), you can expect to see solid changes in as little as 3-4 weeks.

[victory]

Originally posted by dafunk
may i ask why? does it have to do with the risk of injuring the shoulder joints?

I do not want to speak for bishop, but at least for me the smith machine often locked me into positions that felt unnatural, aggravating the risk of injury as I went heavier. At best I can do partial reps on smith machines (not lowering the bar all the way to my chest), whereas on dumbbells I can lower them as far as I feel comfortable, following a groove not dictated by the smith machine. When I blew my right shoulder 6 years ago I could only work with dumbbells after I recovered. It took me a year to get back to barbell work, several more months after that to incorporate some smith machine moves as well.

The only drawback I see to dumbbell work is that you can develop massive strength up to a point where barbell or smith work is just easier: For one thing, few gyms (at least in the Philippines) have dumbbells heavier than 100 pounds each: They are also difficult to hoist up and down into benching position, whether flat or incline, unless you have two spotters who are willing to help. Lowering them is also difficult (I do not suggest dropping 100+ pound dumbbells on the floor). With barbells more often than not you have a rack; with a smith machine you have 'notches of racks' into which you can replace the bar at the end of a tough set.

Of course, the heavier you go with dumbbells the higher the chance of injury, but that holds true for your upper limits with barbells and smith machines as well.

[victory]

Originally posted by aKoiTo
hi blake, thanks for your comment and this is the main reason why I asked an expert on this, so I will be scrapping all this "magulo program" and try yours. Just like what I mentioned on my initial post I plan to focus on upper body then slowly include the lower part, cheers mate and thanks!

As I posted above, if you really want to "bulk efficiently" (your words), focus on your leg workouts, not your upper body. Of course you should still work your upper body, but make sure you work your legs with equal if not greater intensity. There are theories of muscular development that claim that lower body development acts as a binding constraint for overall development, implying that you'll never reach your full potential for upper body development anyway without developing your lower body.

If I translate your words into something more precise, "bulk efficiently" for me means gaining as much quality muscle mass given the amount of time devoted to working out. If you had to choose one exercise that produced this kind of result, it won't be anything that works your upper body: It will be something that works your lower body -- most likely the squat.

[victory]

Originally posted by eudemon
guys! how to built a hard-rock triceps?? *** prang de-lata sa laki.. hehehe.. basta close to that one.. amazed kc ako sa iba ehh... ano ba *** mga tamang program about tri's?

What kind of pressing exercises do you do?

[victory]

Originally posted by blakedaddy
no offense taken. I am fully aware of my genetic potential and that I may reach a certain level of development but it depends on several factors. I am in no way trying to compete with you or anyone else, I am only trying to compete with myself.

One thing a guy must drop is a bad habit when training is EGO. don't worry if you're not the alpha male in the gym. Lift for your own sake and don't try to impress anyone by lifting heavy weights with poor form. You're only setting yourself up for injury and in reality, no one gives a hoot what you lift. Be PATIENT. Victory's numbers didn't come in a few months, it took YEARS for him to reach those numbers, so don't think it will come easily to you guys.

14 years and counting. Almost a gallon of milk a day. Injuries to my lower back, left tricep, left calf muscle, and both shoulders. Countless hours reading up on the latest and greatest training routines, diet schemes and nutritional supplements (and frankly, too much money wasted on "the latest and greatest natural supplement" to come along). Workouts cycled every 4-8 weeks, with no more than a week's worth of rest unless I am injured or sick.

It took lots of time, and many lessons learned along the way. Ego can afflict us even if we are not comparing ourselves to others. We must get to know our bodies really well and learn to put on the brakes when necessary, even if part of us is raring to work harder, eager to test our limits. See my post below.

[victory]

For the serious bodybuilder, taking time off may sometimes mean “slacking off” or losing strength and size gains. I’ve personally found that taking a week of “active rest” after 6-8 weeks of hard training does wonders for my development. I don’t just lounge around in bed, mind you: I do some stretching and cardio workouts, but I keep all of that to a minimum too. I take this week off to make sure my body recuperates and to avoid injuries. I’ve kept very detailed logs of my workouts over the years, including almost daily feedback whenever I was injured, and I’ve found that I end up incurring the injury at that point in my workout cycle when I feel I’m at my strongest, when I’m raring to lift weights and my energy is at its highest. This usually happens at the tail end of a 6-8 week program emphasizing strength and size gains, so to avoid injuring myself I “quit while I am ahead” and take a week off to rest and recuperate. I then begin the next workout cycle using only 60-70% of the heaviest weights I used from the previous cycle, focusing on higher reps to help build joint strength. Then I start building up again.

This seems like a roundabout way to do things, sort of a “two steps forward, one step back” approach, but I don’t feel as if I am “taking one step back.” Far better to rest and consolidate gains than injure myself and spend the next 2-3 months focusing on healing instead of progress and development. It is also hard to back off the intensity when you’ve generated a good rhythm, when you’re at your strongest and you’re raring to see how much further you can take things. This is where “ego control” comes in: You are competing with yourself, sure, but make sure you also take care of yourself, or else you won’t have someone too strong or healthy with whom to compete!

I’ve found that I do not lose any muscle mass or strength even if I take a week off (as long as I eat right); the peak weights are ‘always there for the taking’ once I am ready for an all-out effort again. I’ve learned over the years that you just can’t whip your body day in and day out – or else it will end up whipping you. I’ve kept myself injury free for the past two years, which given my record before that, is pretty good!

Of course, this is not a license to take a week off every two weeks! That would not be "strategic detraining." That would be "strategic slacking." :D

[victory]

Originally posted by GilmoreGal
blakedaddy i like ur way way of thnking. I just hate it when men wants to compete with how far their body is now.. like how heavy they are lifting compard to others

I believe there's a fair amount of competition that is healthy. We must have some goal that's slightly but not unrealistically beyond our reach in order to push ourselves beyond our comfort zones. Some of the greatest workouts I've ever had was with training partners who were stronger or more aggressive than I; I fed off their energy and pushed myself beyond what I could probably have done were they not there.

And how many among us picked up weights because we saw pictures of Arnold, some bodybuilder, athlete or model whose physiques just blew us away? How many of us have whispered "Gee, that person has a phenomenal body! I'd like to be just like him/her!"

Or be with him or her, as the case may be. :lol:

That being said, blakedaddy's response is of course the best: Line up your role models, then start from where you are, realistically assess your genetic potential (obviously if you are 5'2" it might be difficult to become a 300 pound bodybuilder, or play in the NBA...) and real-world constraints (is bodybuilding your full-time job or do you have other responsibilities/obligations?) and then work from there to reach the highest goals possible, as efficiently but as safely as possible.