[MERGED]Bodybuilding 101 featuring Blakedaddy

[tRiStAn]

I'm just curious if anybody here is into bodybuilding. I have been planning for a long time, but they said it can stunt growth so I dropped the idea.

Any tips? :D

[GForce]

I'm into weight/resistance training but not necessarily to build muscles - for toning lang. Ewan ko lang about the one na ma-stunt ang growth mo. What I know is you should be at least 14 years old before you're allowed to weight train.

[Helmut]

tRiStAn : Ako rin, kaya lang kapag bakasyon, alam mo, the only that gets built is my tummy.

Does anyone here know any ways of getting thin while eating more??? Sounds stupid eh?

:confused:

[jinn]

Hello ppl, I am a bodybuilder, I've been training for almost 7 years now, its fun and will be very beneficial for ur physical as well as your mental health, anyway about the growth thing, HINDI totoo yon, in fact it could help you grow kasi mastimulate yung hormones mo, our height is has something to do with our genetic make over (namana mo sa parents mo), nakatakda ka na na lalaki ng ganyan kapag paanak sa iyo .... anyway if you want to know more post nalang kayo........

[This message has been edited by jinn (edited 08-02-2000).]

[tRiStAn]

jinn: How do you develop your pectorals? I need an extra bulge! :D

[The Rock]

Well, when The Rock was in college ('92-'96) he was very much into the weight training. Even took P.E. in weights with both Mr. torres and Dr. Ilustrisimo. The Rock worked out in both Loyola Gym and the P.E. rooms in front of the Club house (hindi pa sila pang-dance noon). Honestly, it was the best that The Rock ever felt about his body. To see all that fat suddenly disappear because you're dedicated to something as productive as this! :eek:

The Rock lost touch with it when he went to law school for a sem in '97 and only got back again in February of this year. And The Rock has missed only a total of two workouts in that span of time. :D Bench press is back to 145lbs., just 5 pound short of what The Rock was lifting four years ago, it feels good to have that pain once more! :cool:
tRiStAn, If you want to build up your pecs, there's nothing better than the bench press. Variations like the inclined bench and the declined bench also help. Bench flys will help give definition to your chest too.

There's also a thread on weight lifting and bodybuilding on Sports Central where PePs was very helpful, try and look it up if you want. ;)

[tRiStAn]

Thanks, The Rock. I've already looked up the weight training thread you referred me to. ;)

[jinn]

yo the rock, nice, I'm impressed, anyway, stick to the basics, don't do too much of advance movements for definition, even advance bodybuilders still does the basic exercises for mass, stick to it for a month and you will see results.........

[ollagram_12]

i go for bodybuilding because of the bodybuilders! such cute creatures!

[Bongsi]

I would like to announce Musclemania Philippines. They will be selecting 5 Filipino Bodybuilders to compete in Musclemania World in California and Musclemania Asia in Hongkong. Winners will be selected from contestants who has submitted their entries to Ironpinoy.com. The contest will be exclusively held on Ironpinoy.com and winners will be announced September 22, 2001.

For more details visit http://www.ironpinoy.com/musclemania.shtm

[walangdila]

bodybuilding must be constant. dapat side by side with one's diet. maganda magpapayat muna then doon magweights para lean ang muscles. yun lang.

[ijazzmo]

Well, first of all, bodybuilding does not stun one's growth...the fact that one lifts heavy weights give some people the impression that nakakapandak yun. Arnold Schwarzenegger (tama ba spelling ko?) stands 6ft plus...he started pa during his teens. Kaya lang akala ng mga tao nakakapandak is because we Pinoys are by genes...maliliit. Kaya kapag nagpalaki tayo ng katawan, muka tayong maliit:)

But benefits-wise, body building is one great from of exercise:) Its very applicable to almost any sport:)

I am a national team member of karate and we do have our own weights program:)

And I take supplements with a good diet...very effective:) Try mo creatine...good results..but dont stop ur weight training:)

[ibarramedia]

I have to agree with the Rock and Ijazzmo. However let me put in my 2 cents worth. For basics, that is if you don't have access to gyms or anything, just do pyramid pushups. ie, 1 for 1 rep,2,3 all the way to 10 then reverse the order: 10, 9,8, all the way to 1. If your body has adopted you can do more sets of this I don't know if my math is right but that's around 125 reps per set. Also change the distance of your hands when doing pushups. wide, narrow, front,etc. Use your imaginaton.

When lifting weights, use olympic free weights instead of machines for even greater development. And to build the stabilizer muscles. I recommend bench presses, incline benches, declines, dips ,dumbbell flyes, triceps extentions, dumbbell bench presses. Those will really develop you pecs. Trust me on this one. I bench 400 pounds and I used to play tight end. I'm 5'11 250pounds.

In my humble opinion since ou are starting out, just do a total body worlout. That way your body is not out of proportion.

[/\/\egaMan!]

:macho:

[xyzseaman]

If you are planning to have a nice body, washboard abs, mala-popeye na braso, AND a SEAL-like endurance, I got some tips for you:

-Myoplex helps alot. (EAS products are safe)

-Don't take those Fat burning pills--unless you want to have a heart attack. (Watch 60 Minutes) and besides, your body got stored energy waiting to be tapped....that flabby region in yer stomach! I'll explain this later.

-Diet.

-Remember that our body is just capable of burning 450 calories a day. You don't have to work yourself to death you know.

DO this simple math: weigh yourself (honestly!) then, multiply it by 15 (this is your total calorie intake per day).

What I do is I wake up in the morning then run for 2 miles. Since umaga iyon, don't eat! Don't worry, while yoiu are running, your body will start tapping some energy from yer fat (yes, yer flabby region!) Then, wait for like, 3 hours then eat breakfast. Do your Strength training sa gabi, yadda-yadda yadaa, hell, you know the rest. Good luck.
:D

[ijazzmo]

u guys can give me any program for lean muscles lang..definition...kasi Im into karate..I dont need size...I just need speed, and of course, cuts...help naman oh...

[xyzseaman]

try my training thingamajig....it'll do wonders :)

[TerReL]

ijazmo,

cuts come from a calorie deficit as your body burns stored fat and uses it as energy. Since your into martial arts, what you want to achieve is the maximum strength of your muscles for their size. I suggest you try this routine, I used to do it when I trained in mrtial arts 2 years ago

Day one : chest, back, legs

Bench press 3x12
Incline press 3x12
Lat pulldown 3x12
bent over barbell row 3x12
Squat 3x15
Leg press 3x15
leg curl 3x 15
stiff leg deadlift 3x12
calf raise 3x20

Day 2 sholders, arms
dumbbell press 3x12
side raise 3x10-12
reverse flyes 3x12
barbell curl 3x12
concentration curl 2x12
pressdowns 3x12
lying tricep extensions 2x12

abs: crunches 4x15-20
hanging leg raises 4x10-15

[ijazzmo]

Thanks TerRel:) Pero tsong, will i be slower? I dont want my speed to lessen...if I follow ur program, how heavy should I lift?

[xyzseaman]

Start w/ 40 lbs of weight....then start from there....

[TerReL]

ijazzmo.. nope actually you'll get faster pa nga e. When I started training with weights, bumilis ang kicks and punches ko. If you've heard of Benny Urquidez, that guy lifts weights and he is a kickboxer Bruce Lee also lifted weights, I also get a chance to be in the gym atthe same time with Chino Veguillas

[mia_gerl]

how old are you na ba? if u're older than 20 na, then don't dream of growing taller pa kasi talagang at that age, stop na ang growth. well, if ur into toning lang, hi-reps will do and not too heavy weights. kung gusto mo eh pang-muscleman talaga, fewer reps with heavier weights. u must vary ur workout program so that your body wont get "immune" to a particular excercise at para di ka ma-bore.

pero may question ako, i want to get the body of cameron diaz sa charlies angels.... u know, not big muscles pero the cuts are so defined talaga... as in sexy!! i've been working out around 1year ++ na pero parang ang tagal ng results... lalo na yung obliques ko... i really wanna develop it. tips anyone? :D

[blacknikka2000]

Originally posted by TerReL
ijazzmo.. nope actually you'll get faster pa nga e. When I started training with weights, bumilis ang kicks and punches ko. If you've heard of Benny Urquidez, that guy lifts weights and he is a kickboxer Bruce Lee also lifted weights, I also get a chance to be in the gym atthe same time with Chino Veguillas

totoo yun.at hindi lang bibilis.lalakas pa ang sipa mo.that helped me a lot sa taekwondo ko.:beam:

[blakedaddy]

mia,

if you want to get cuts, you should watch your diet since those execises known as "shaping" work your muscles but don't "shape" them since the way our muscles look is dictated by genetics. also, the only reason i see why you should vary yor workout is to make things exciting since the immunity thing is a lot of crap you can't "confuse, shock, or whatever your muscls since their only function is to contract you can you "shock" your oven into doing something else? hell no since it's function is to heat right? same with your muscles. ok here are some answers to a lot of faqs

1. muscle growth comes from overloading your muscles since it has to get bigger in order to lift heavieer weights
2. definition comes from a caloric deficit since your body uses fat as energy and you won't get definiton even if you do "shaping" exercises endlessly
3. a big muscle is a stronger and faster muscle so the myth that bigger muscles are slower is crap
4. you don't necessarily have to lift heavy to get big. getting big is determined by the amount of calories you take in and the overload you give your muscles
5. your growth won't be affected by lifting weights as height, like muscle shape, is determined by genetics. the only thing that gets affected by lifting is your spine ( if you have poor technique)
6. muslce does not turn to fat and vice versa. when you are fat then suddenly become muscular yet remai the same size, this is because you have burned fat and gained muscle, and when you remain the same size yet become fat is because you lost muscle mass and gained fat

[ijazzmo]

Cool...thanks for the info guys:) Well, I had the trainer (in the gym I go to) work up a program for me...mostly sa upper body lang and more on definition.

About that MYoplex thing mentioned somewhere in the thread, I think it is effective:) I use the EAS Betagen....its CREATINE...this supplement does makes wonders:)

[blakedaddy]

ijazzmo,

first of all, good luck in your training. second, HOW MANY TIMES MUST I REPEAT THAT DEFINITON COMES FROM A CALORIC DEFICIT AND NOT FROM EXERCISE ALONE?? read my last post i put some useful info there that comes from my endless hours of reading articles, books etc. about EAS betagen and Myoplex, these products are good but suplements alone won't work wonders for you but proper training, nutrition and rest. Also, since you're a martial artist, don't forget to train you legs too since they are a necessity, especially in karate when you kick and sweep. Guys, not to b.s. trainers but some of them aren't certified and most of their knowledge is old school. Also, some of them refuse to learn new training methods. However, there are some trainers are really knowledgeable and can give you a ton of useful info. So what I recommend is tht you read up also and then compare notes with your trainer

[ijazzmo]

oh yeah...thanks blakedaddy! I wasnt able to read that thread but I got back on it na:) Thanks for the info:)

I got a new program for my bod...im working on my upper body right now...and yeah...I definitely should make my legs stronger for karate.

Thanks again buddy!

[ibarramedia]

Yo Rock and all other hardcore sportsfans and lifters out there, I just wanted to let you guys know that I discovered a discussion forum about bodybuilding, powerlifting, training, etc. At www.elitefitness.com Not to steal the thunder of pinoy exchange or anything like that. Just FYI.
It's even set up the same way pinoy exchange is.

Note: These guys are a lot more vicious than our resident flamers from the various threads of pinoy exchange whoever they may be. So don't be shocked at the language used.

[ibarramedia]

here's an interesting thread:
http://209.111.101.244/forum/showthread.php?+b0e0e0bb581a4d8b00e33fbbabacad7c&thread33906

It's in the chat and conversation section titled: what injuries have you witnessed in your gym?

[blakedaddy]

ibarramedia,

what part of maryland are u from?? there are a lot o good gyms there. some are gold's gym and Kevin Levrone's world gym. FYI, Kevin Levrone is ranked #2 currently in the world among professional bodybuilders and this guy is based in baltimore if i'm correct. Another interesting thread you guys might like is www.musclemag.com it has a forum similar to this and the peole there are very knowledgeable

[ibarramedia]

There are a lot of gyms here. I live in silver spring and there an olympus gym nearby. Theres golds, world gym , fitness first, hundreds of gyms. I personally lift at home due to my schedule. I have an olympic bench and 450 lbs of plates. a pair of dumbells that are 20,25,30,40,60 pounds. I will gradually add more heavier dumbells and going back to the gym in the near future.

[ibarramedia]

Blakedaddy where do you live? A friend of mine has met kevin levrone in baltimore. There are a few pros in the area like lisa aukland, bethany howlett, maria calo, sue myers. Ive seen sue myers but did not have time to talk to her. hopefully I can see her somewhere so i can talk to her. Believe it or not all those girls are kinda small, even the heavyweights though bethany had good size before turning to fitness. Kinda young too. Then again, they seem small too me since I have decent size. I'm 5'11 250.

Blakedaddy I recognize you from some other posts.

[blakedaddy]

i'm from paranaque but my relatives in the states are baltimore based. Another reason why I have a bit of info about kevin levrone is because he is my favorite bodybuilder and since you put in you 411 you're maryland based kinda suggested that you workout at his gym or in golds

[ibarramedia]

Where I live is considered part of the dc area but baltimore is only 20 minutes away. Nowadays when i tell peole where i live i just say blat/wash area since they are close to being merged into a megalopolis. i know a lot of people in baltimore. Most of the baltimore flips though are kids of doctors and with appa.

If I didn't have a crazy schedule, I would swing by kevin levrone's gym and work out. The gold's gym in tyson corner Va. has a lot of worldclass bodybuilders. the olympus gym just 2 miles down the road also has some prominent pros, amateurs and local stars.

[Bongsi]

The biggest event in Bodybuilding history is here. Musclemania World Tour will hold its Asian finals in the Philippines. October 28, 2001 at the AFP theater Camp Aguinaldo, Quezon City. At the same time Musclemania Philippines will also be held.

For more information please call Bong at 5313973 or text at 09163078784 or visit http://www.ironpinoy.com for more details.

[CLY]

what kind of training should i do develop bigger chests? as of now, i do 3 sets of flat bench press with a weight of 120lbs. with 10 reps each. hirap na sa last set. Then dumbbell flyes with a weight of 25lbs. each. 12 reps and 3 sets ginagawa ko. Parang mabagal kasi development ng chest ko eh. i've been doing this for six months. lumaki pero konti lang. any tips para lalong bumilis yung laki ng chest ko? para san ba ang dips and decline na bench press?

[Bongsi]

Hi Cly,

Bench Press is the best exercise to gain mass for the chest, Secondary is the incline and decline bench presses, Third is the close grip bench press. Aside from those three wala na mass gaining for the chest. the rest of the exercises is for definition of the chest as well as work on the inner chest.

What is your body type? If you are overtraining you will not grow even your strength will diminish. When gaining mass you must have more calories than you expend. The training session must be short and high intensity. Like stick to 3-4 sets of 6-8-10 reps. Dont go over that. Also stick to freeweights.

Bong... http://www.ironpinoy.com

[blakedaddy]

Cly,

Bongsi gave you some good tips but i'll add a bit on to that.
Though the bench press has been claimed to be the best chest builder, it is over-rated as proven by 6 time mr olympia dorian yates. He states that the incline bench press is the best since many bodybuilders who have a solid upper chest seem to gain easily around the remaining chest area. decline bench presses and dips work your lower area with dips however, your triceps seem to work a bit harder. here's a sample program you might wanna try
incline bench press 3x6-10
flat bench press 3x6-10
db flye3x8-12
fyi, it is not proper to call some exercises "definition" exercises since if it was such, then a person doing them frequently would have exteme detail. FOR THE NTH TIME, DEFINITION COMES FROM A CALORIE DEFICIT WHEN YOU BODY USES FAT FOR ENEGY THEREFROE STRIPPING YOUR BODY OF FAT.

[Bongsi]

Hi Blake,

True for Olympia titlist to say its "over-rated" if you have his bodytype (and genes) and its his own and proven to his bodytype. Thats why i asked for Cly's bodytype. Actually if i were to do his exercises it may not work for me and end up in a hospital bed.

Actually the program you gave is my program but I dont go over 10 reps and i keep it at 45 minutes to an hour. Most filipinos kasi when they train they really train hard and longer kasi akala nila the longer they workout and pag sumakit they are doing great. They dont know its the opposite. I have seen it many times. Because they are using exercises that is not appropriate to their bodytype and the individual as a whole.

As to "definition" you are right... maybe call it "shaping exercises."

BTW.. these are my own opinion.. and i can stand by it. But I have proven that Bench Press is still King of all chest exercises.

Bong

[CLY]

thanks 4 the info guys! i'm 5`8 1/2 and weigh 165 lbs. i'm not fat but i have a huge body structure. even before ako mag work out. V-shape na katawan ko. but i want to improve my strength and physique.

my question is how many times a week do i need to work my chest?

[blakedaddy]

ok Bong I get your point. the only thing that I am trying t point out is that ther are so many peple claiming hey are "experts" when they don't know a single thing about proper training. CLY, if you train smart enough (not hard enough as some would put it) training every body part once a week is more that enough with the exeption of abs. As a rule of thumb, try to train only 2 bodyparts per workout and focus on the basic compound movements like the bench and its variations, squat, deadlift, military press etc. Also, 40 minutes is more than enough if you train wisely. Also, don't focus mainly on the chest as it would throw your bosy out of proportion. Train each bodypart equally and give priority to lagging parts.

One main problem with some "gym rats" iis they focus on their "vanity muscles" namely their pecs and biceps. I see guys almost twice my size but may unsymmetrical and you can see that when they workout, they are chating most of the time. Always make good form you top priority as heavy weigh is over rated.

[CLY]

ok. thanks for the tip again. *** body parts should be a good combination to work on the same training day? like bench press and military press? or biceps and triceps?

[CLY]

and how many sets and reps is good for building mass? is doing reps up to failure good for building mass?

[blakedaddy]

there are different ways to split up your training. here are some examples using 3 day and 4 day

day 1 chest back
day 2 legs
day 3 shoulders,arms

or day 1 chest,shoulders,triceps
day 2 legs
day 3 back, biceps

for 4 day
day 1 chest triceps
day2 legs
day 3 back biceps
day 4 shoulders
or another 4 day
day 1 chest,biceps
day 2 shoulders
day 3 legs
day 4 back,triceps

the normal range of reps for building mass is within the 8 to 12 rep range since anything higher promotes more muscular endurance. however, some people find success in a high rep range and some in a low rep range. personally, i do 4-6 reps for most bodyparts and have been making good gains. About training to failure, yes it is mandatory that you do your reps to failure as this would definitely produce good gains for you. for sets, try 8-10 fo large muscle group and 6-8 with the smaller ones

[vproject]

I want to start working out but I haven't got the time...my work eats up all of my daylight hours and there's no gym anywhere near my house. I got free weights in my house so can someone share me a program so I can do weights at home using only the free weights? I want to tone my upper body and abs. Thanks a lot!

[blakedaddy]

vproject, there are a lot of gyms in the manila area that you can go to. Where d u work? i'm sure there must be some gyms in the vicinity of you office.

here's a db only program :
day 1 chest, shoulders, triceps
db bench press 4x10
db flye 3x15
db press 4x10-12
side lateral 4x10-12
lying tricep extension 4x10-12
kickback 3x12-15
day 2 legs
lunges 4x10-12
stiff leg deadlift 4x12-15
calf raise on stairs 4x25
day 3 back, biceps
db row4x12
bent over lateral4x12
db curl 4x8-10
hammer curl 4x8-10

abs : crunch 3x20
knee raise 3x20

[CollegeKid]

can you post your pictures here. hehe

[CLY]

for all bodybuilders out there pls. feel free to give some tips and ideas. I have a bodybuilding question: what are dips for? from my understanding it works the lower part of the chest and the triceps. am i right?

[blakedaddy]

dips are mainly a chest moveent with tris coming in a close second. however, if you bring your arms in closer and keep your body upright during the movement, the triceps do more of the work than the chest

[CLY]

oh i see. i'm an intermediate bodyduilder and i'm thinking about buying supplements like amino acids, creatine or protein whey. which do you prefer and what are the most important ingredients do you look for? what mg is adequate for bodybuilders like me?

by the way, i work out twice a week only but those two sessions are really intense.

[CLY]

ganito lang ba **** kaunti ang mga nagwe-weights sa PEX? C'mon bodybuilding is good for your health and well being.

Start lifting weights and post your questions here. i'll try to answer them if i can. if not we have blakedaddy here who is a PRO to answer your questions.

[Brandon96]

Hi guys....

I used to work out in 1992 as a junior in college. Then, I would quit after three or four months, and then a year later, come back again, and then quit after four or five months. In law school I also tried working out pero it lasted only 2 months.

Now, I got back to weight training and am doing it for purposes of "athletic strength conditioning". Not really to get big--although that would be nice. In fact, I'd like that, altho mas incidental na yan sa aims ko--which are to develop speed, power, flexibility, muscular endurance for my martial art (arnis/kali).

I have been working out since Nov. 18 (when I got enrolled and did my first workout after 4 years), 3x a week. I work out for 2 hours/session.

Questions:

1) I think the reason why I quit the old gyms was that they took too long--3 to 3.5 hours/session! Ubos ang buong hapon ko...and then i read in MUSCLE N FITNESS that you shouldn't work out more than 1.5 hours a session....tama ba yon? Or is that for intermediate and advanced bodybuilders lang? Corollarily, are the advanced bodybuilders the only ones who can and should work out for 3 to 4 hours/session?

2) I do 2 sets of 15 reps each. Now, should I do them the way I always lift weights--slowly, with concentration (my GF says "with FEELING"), or should I lift light weights at fast paced speed if i want to increase explosive power, strength, etc.? Right now (as before), I lift weights heavy enough to produce failure after the 14th or 15th rep...altho minsan I try to squeeze in an extra "penalty" rep. Masama ba ang mag-penalty rep?

3) Absolutely necessary ba ang supplements if I want to gain power/strength/endurance/bigger muscles? Kahit na sports ang main purpose ko for working out?

4) Wala bang mga pangbody builder/weight trainer na restos dito sa Metro Mla? Dapat may franchise na ganon...para bang body builder fastfood

:p

[verbmad]

Wala bang mga pangbody builder/weight trainer na restos dito sa Metro Mla? Dapat may franchise na ganon...para bang body builder fastfood
okey yung ah! sana nga meron.

guys saan ba kayo bumibili ng vitamins/supplements?
kasi we're putting up a gym :macho: and i'm planning to buy large amout of these tapos benta ko ng tingi, alot of them naman kasi can't afford medyo expensive nga yung mga yon. Healthy Options lang kasi alam ko tapos medyo mahal pa

[CLY]

Brandon96:

1.) What you've read about limiting your work out for 1 to 2 hrs. is right whether you are a beginner or advanced bodybuilder.
If you work out longer than that in my opinion, you're overtraining. It's not how long you stay in the gym. It's how hard you work during that 1 to 2 hrs of bodybuilding.

Kaya tumatagal ng 3hrs. dahil masyadong matagal ang rest between sets. the proper amount of time of rest between sets is 1 to 2 mins. lang.

2.)i'm not sure about what you should do to gain explosive power but from what i know, you should always have total control of the weights whether you are doing slow paced or fast paced lifting.

but to gain strength my recommedation is that you do 3 to 4 sets and lower your reps to 6-8. try using heavier weights when doing low reps. this i believe will increase your strength. doing fewer sets and more reps is for muscle definition.

3.)nope. advertised supplements are not really a necessity. just eat a balanced diet and avoid too much salt, fatty and oily foods. drink lots of fluids. supplements only enhance or fasten the growth of the strength and mass of your muscles. masbibilis lang.

4.)unfortunately, none that i know of. sana nga meron we bodybuilders need that. Wala kasing kwenta kumain sa mga ordinary fastfoods eh. the foods there do not provide good nutrition for our muscle growth.


verbmad: try ironpinoy.com! they sell large amounts of protein whey baka may discount kung wholesale. also try "fitness center" na store. magpa member ka. 20% discount sa mga purchases mo. 200 pesos lang pa member.

[CLY]

question to all bodybuilders: is it only a myth or is it a truth that if your body gets used to lifting weights for a long time then you suddenly stop working out. as in completely no bodybuilding sessions, that it is really bad for your heart or body?

[Bongsi]

The BODY SHAPER FITNESS GYM, one of Metro Cebu's biggest and most popular bodybuilding gym, located at the ground floor of the Aznar Building along T. Padilla Street, Cebu City will hold a bodybuilding contest in "Two-N-One" namely: The BATTLE of the Champions and Mr. BODY SHAPER 2001 on December 12, 2001 (wednesday) 2:00 pm at the Gaisano Main Colon - Celebrity Hall.

In line with this big event, top bodybuilders will compete and show their best muscle only the 1st, 2nd and 3rd will participate in the Battle of the Champions, (Incredible Champions). The pre-judging date will be on December 12, 2001 at 9 am at the BODY SHAPER FITNESS GYM.

Taking part in the event are three time Mr. Philippines and RP team member Mr. Eric Tolentino, Jay Carillo runner-up Mr. Philippines 2000, Mr. Romualdo Barbon, 3 times Mr. Philippines Flyweight division, Ruel Padilla from Ram Gym and the pride of Body Shaper Fitness Gym, 2 time Mr. Philippines and 2 time Mr. Iron Man, Mr. Dondon Cortuna, meet the best of the best also Yoshiro Kobayashi, Rico Gandionco, Allan Portusa, Charlie Labrada, nestor Bejagan, Rene Divina and Mr. benjie Campo from Workout Fitness Center.

Also booked to participate for Mr. Body Shaper 2001 are Jeckjeck Marquezo, Hopista Benjie, Razil Aiken, Fernando Garbo, Norwin Tinga, Vic de Real, Marlon Singson, John Retuya, Camilo Borinaga Jr., Boy Cabuenas and Audi.

The Sponsors include Ms. Rose Gainsano of Gaisano Main, Alaska Milk, Unilever Philippines, IPI, World of Health, Dr. Adam Alviar, Pepsi Cola Philippines, Gaw's Lechon Manok, Dr. Vicente dela Pena, GVS Marketing, Bhebot Cadeno, Cortes Food Products and Danao Pure Mineral Water.

For more details please contact the organizer of this event Mr. Danny Nacua, former Mr. Cebu 1986. Body Shaper Fitness Gym, Center Ground, Aznar Building, T. Padilla St., Cebu City, 6000 Philippines Cell phone: 0916-3630815, 0917-4433592

Visit http://www.ironpinoy.com

[blakedaddy]

CLY,

Job well done I guess you've also been doing your homework. Remember, any workout beyond 60 minutes is not as productive as the muscular system temporarily slows down thus preventing us to maximize gains. remember, intensity is the key and not volume. Nowadays, I can finish my whole workout in a total of 15 sets or less. about rest between sets, don't use a stopwatch to determine, only rest long enough to catch your breath. about supplememtation, it is not necessary, however, it can really help you with muscle recovery and gains.

Brandon96,

Welcome to the board bro. Keep it up and I'm sure you'll see improvement in your physique as well as your martial arts performance. we are here to help you with any questions you have

[anime_fanatic]

sori 4 those who loved body building, BUT I ABSOLUTELY HATE THIS ACTIVITY!!!

ksi can u imagine..training k nang training, then syempre lalaki katawan mo (which is napaka-kadiri para sa akin), then.....for ***???? para manakot ng tao???? :rolleyes:

Mas maganda pa kung mag-engage k sa sports.......may natutunan ka na, nagiging fit ka pa! :)

[Brandon96]

Thanks pareng Blake!

Please appraise my plans for daily nutrition:

6:00 am Breakfast (ham and egg with fried/plain rice)
10:00 am protein shake drink with creatine (bibilhin pa lang)
12:00 nn Lunch (vegetarian food at BODHI BODHI)
3:00 pm protein shake drink with creatine
6 or 7pm Dinner (Century Tuna and 2 cups of rice)
930pm (bedtime) protein shake with creatine

Is creatine a powder to be mixed with protein shakes? Or is the capsule form of creatine OK na rin?

Will I get some size if I stick to my 2 sets, 15 reps program? I think it's meant to give me definition (medyo malapad na rin kasi ako eh). Anyway, my real concern in weight training is getting rid of my gut. What I really want to look like is Jason Scott Lee or a bigger, just SLIGHTLY more muscular version of the late Brandon Lee. In short, I wanna look like a gymnast or one of those young American boxers--you know, the kind who'd end up on the cover of Men's Health or Men's Fitness:D

[blakedaddy]

brandon,

your diet looks good but you're taking in too much creatine. you conly need 5-10 g a day since aything more than than can be harmful. also, creatine is best taken after working out.

[Brandon96]

Dude,

You forgot to evaluate my training program as to number of reps and number of sets and how long should rest period be between sets.

Is anyone here working out at Moro Lorenzo gym? And is anyone here interested in learning Filipino martial arts (arnis/kali) using bladed weapons and impact weapons along with excellent empty hand (weaponless) kickboxing and grappling techniques? Just do msg me, folks. It's called Pekiti Tirsia kali (you can read up about it on FHM Philippines May 2001 issue).

[CLY]

Originally posted by anime_fanatic
sori 4 those who loved body building, BUT I ABSOLUTELY HATE THIS ACTIVITY!!!

ksi can u imagine..training k nang training, then syempre lalaki katawan mo (which is napaka-kadiri para sa akin), then.....for ***???? para manakot ng tao???? :rolleyes:

Mas maganda pa kung mag-engage k sa sports.......may natutunan ka na, nagiging fit ka pa! :)

pare, you don't know how good it feels after working out. And about kakadiri yung malalaking katawan is that it depends on what you want to achieve when working out. di porke nagwe-weights ka e magiging kasing laki mo na sila Ali peek or Eric Menk. Pano kung target body mo is like yung sa mga baywatch na guys. lean muscles not mass.

Moreover, the benefits of lifting weights is that you get stronger and less prone to injuries because of the muscles you developed.

[Aequitas]

Nicely put CLY. :)

Originally posted by vproject
I want to start working out but I haven't got the time...my work eats up all of my daylight hours and there's no gym anywhere near my house. I got free weights in my house so can someone share me a program so I can do weights at home using only the free weights? I want to tone my upper body and abs. Thanks a lot!

Free weights are effective, but you have to be sure you have the correct form (a lot of injuries occur due to poor form). Go to either Ironpinoy (http://www.ironpinoy.com) or Men's Health (http://www.menshealth.com) for more information. :)

[CLY]

vproject:

if you have dumbells for free weights, you can do butterflyes for the chest, military press for the shoulders and dumbell curls or concentrated curls for the biceps. there are so many other uses for dumbells, try to surf around for more info.

As for the abs, you can do crunches and leg raises for beginners.

[CLY]

why is that getting a six pack is so hard????? i've been working my abs for over a year now. all i got are two upper ab muscles appearing!!!!

can anyone criticize my ab workout regimen? please i need help. i'm not getting the results that i want.

i do 2 set of leg raises, 2 sets of ab crunches with one leg crossed and the other leg crossed on the next set, and another 2 sets of i dont know how you call it....(lying flat on your back and lifting your butt with your legs vertically raise) for a total of 6 sets of ab workout. i do this 2x a week.

also i've been cutting out all visible fat on my diet and i dont eat desert anymore. i also avoid junkfood. can anyone give me an advice on this????? especially the ones with the six pack!!

[Aequitas]

I don't really have a six pack, I have a litre though. Try doing cardio more. :)

[CLY]

thanks man. i think your right. i'm not doing enough cardiovascular exercise.

[Brandon96]

What exactly does it mean to build mass vis-a-vis muscle endurance? Does this mean that my 2 set, 15 rep workout program wasn't meant to make me big? Kasi I told my gym instructor that I was primarily working out for "athletic strength conditioning". However, I try to lift maximum weights for those 15 reps per set. Hence, when I reach 14 or 15th rep, failure usually sets in. Should I lighten up or should I keep on going for it? My arnis instructor I think, uses a program for building size and mass (because he's quite big--malapad, just like Bolo Yeung) but he's also quite fast and very mobile with his footwork, which made me think....will I also get the same results: powerful strikes with the rattan stick, speed, flexibility, and light-footedness in my footwork if I also shift to a mass-oriented program instead of a muscle endurance-oriented one? In other words, is my program meant to build certain attributes which can be developed din naman equally and just as effectively with a mass-building program? Thanks blake and people!

[blakedaddy]

Brandon,

If you're trying to develop mass, stick within the 8 to 12 rep range. About your instructor's speed despite his size, its due to what we call muscle memory. Since you train in the martial arts, your body will adapt to the training thus even though you gain size you will still maintain your speed. If and when you gain some muscle and slow down during some training sessions, don't worry as your body is adjusting to its new size and it will catch up soon. One good example is boxer Evander Holyfield who put on 30 lb of muscle when he moved up to the heavyweight class and as you can see, he is still fast.

[CLY]

i think blake's right. just keep on training in arnis and bodybuilding at the same time. you'll get big and strong and still retain your speed and flexibility. another example is Karl Malone. whom despite his Muscular size can still run fast and jump high for 48 mins. of basketball. talk about strength and endurance!

[Brandon96]

You guys are great! You answer queries directly and w/o clutter. How would you guys like to train with me in arnis (kali) and thereby also get an indirect ticket to Gracie jujitsu? Blake's in Paranaque; I suggest you check out my offer. Any martial arts experience, pare?:)

Can't we have a PEx Bodybuilders/Men's Fitness Club? And perhaps eventually move on to a gym of our own (cooperative, corporation, etc.)? That would be nice.

The people who worry about becoming muscle bound should realize that it would take ten years of INTENSE bodybuilding (which 89% of Pinoys working out don't really do) plus steroids to get massive. Even natural bodybuilders (the guys you see on ALL NATURAL MUSCULAR DEVELOPMENT magazine and the like) who don't do steroids do not look as humongously massive as the steroidals, unless they perhaps used to do steroids. Tama ba ako, pareng Blake, or mali?

Someone post an inspirational Pinoy bodybuilder's pic. Honestly, why do we train? To end up on the cover of MEN'S HEALTH eventually? (I'm sure naisip din nating lahat yun at least once in a while).

[blakedaddy]

Brandon,

the only experience I had was some kickboxing some years back and currently do boxingin elorde. Maybe we shold like get each others numbers so tayong mga fitness freaks ng taga south cold meet up sometime and train. Btw, I would definitely like to learn gracie jujitsu. mataas respeto ko sa art na yan. regarding being a natural trainee, yes it is best and you know yo're doing something good

[Brandon96]

Sorry, dude, but I'm not from the south. I'm from Marikina altho I come to Paranaque weekly to train arnis (kali). Boxing is good, and I also wanna train in it at Elorde (although for personal reasons my GF doesn't want me hanging out there). I suggest you get into Gracie jujitsu to complement your boxing techniques (go to Karachi Street, BF Paranaque). I suggest you get a copy of FHM Phils. May 2001 issue and read up on how to contact Mr. Alvin Aguilar (Royce Gracie's representative for RP).:)

[Brandon96]

Pareng CLY, do you know of any local inexpensive brands of creatine and protein whey? I discovered this brand called Gr8 and Ba6ix at my local gym. It's based in QC and the creatine is P285 lang a pop.

[Brandon96]

Pareng CLY, do you know of any local inexpensive brands of creatine and protein whey? I discovered this brand called Gr8 and Ba6ix at my local gym. It's based in QC and the creatine is P285 lang a pop.

[Brandon96]

CLY, do you know of any local and inexpensive brands of creatine and protein whey? BTW, what's the difference between protein whey and amino acids? Which is better as a "pampabilis" or speed-up agent for muscle gains? I saw this local brand of creatine and protein whey called BA6ix. P285 per pack of creatine.

[CLY]

Originally posted by Brandon96
You guys are great! You answer queries directly and w/o clutter. How would you guys like to train with me in arnis (kali) and thereby also get an indirect ticket to Gracie jujitsu? Blake's in Paranaque; I suggest you check out my offer. Any martial arts experience, pare?:)

Can't we have a PEx Bodybuilders/Men's Fitness Club? And perhaps eventually move on to a gym of our own (cooperative, corporation, etc.)? That would be nice.

The people who worry about becoming muscle bound should realize that it would take ten years of INTENSE bodybuilding (which 89% of Pinoys working out don't really do) plus steroids to get massive. Even natural bodybuilders (the guys you see on ALL NATURAL MUSCULAR DEVELOPMENT magazine and the like) who don't do steroids do not look as humongously massive as the steroidals, unless they perhaps used to do steroids. Tama ba ako, pareng Blake, or mali?

Someone post an inspirational Pinoy bodybuilder's pic. Honestly, why do we train? To end up on the cover of MEN'S HEALTH eventually? (I'm sure naisip din nating lahat yun at least once in a while).

i have some experience in boxing and taekwondo. i trained in boxing at Rizal Memorial in Vito Cruz. My coach is Orlando Tacuyan. He also coaches international boxers sponsored by Caltex. in all sorts of sports that i've tried. boxing is the best in terms of training your endurance. i have never been so tired before in my life!!!! taekwondo, i only got up to yellow belt and i stopped already. i like boxing better.

PEX fitness club??? that would be great!!!

i think we train for good health, confidence, to be able to defend ourselves, and to be less prone to injuries. of course, attracting girls w/ our good physique is just a bonus! :wink:

[CLY]

Originally posted by Brandon96
Pareng CLY, do you know of any local inexpensive brands of creatine and protein whey? I discovered this brand called Gr8 and Ba6ix at my local gym. It's based in QC and the creatine is P285 lang a pop.


i'm sorry brandon but i wont be able to help you out on this. i don't buy locally made brands of creatine and protein whey. i buy twinlab's creatine fuel drink and USA sports' nitro amino. The amino acids cost 800 pesos for 180 tablets. 4 tablets per day ang consumption. i like the nitro amino acids w/ chromium picolinate!!! nag-karoon kagad ng definition ang muscles.

[CLY]

Originally posted by Brandon96
CLY, do you know of any local and inexpensive brands of creatine and protein whey? BTW, what's the difference between protein whey and amino acids? Which is better as a "pampabilis" or speed-up agent for muscle gains? I saw this local brand of creatine and protein whey called BA6ix. P285 per pack of creatine.


by the way, make sure na mapagkakatiwalaan yung brands na binibili mo. dapat approved ng DOH!!! be careful baka sa pagtitipid mo magkasakit ka sa pagbili ng unknown brands.

actually there's no difference between protein whey and amino acids. Whey proteins are one of the best known sources of branched-chain amino acids. Unlike other amino acids that are metabolized into the liver. Kaya make sure na yung mga amino acids na bibilin ay yung mga magandang amino acids.

[Brandon96]

Dudes,

Which is better, amino acids or protein whey? And which is better of these two: creatine tablets/capsules or creatine powder? Is there any other form of creatine other than creatine monohydrate and what are the pros and cons of each?

"To defend ourselves..." True. Weight training enhances any athletic activity, aside from one's overall health. Shows that God meant all of us to be rather menial or physical, not sedentary.:) Even Bruce Lee, Royce Gracie, and Grand Tuhon Leo Gaje of the Pekiti-Tirsia system of arnis acknowledge the importance of body building/weight training for improved fighting ability/endurance. It improves body mechanics, adds power and muscular endurance, gives the bones and ligaments "invisible" armor that can stand harder strikes or hits that 99 pound thin-sos can't withstand (w/o isometric training of some sort), and also prevents fractures and lessens the chances of injury.

Maybe however, I should lessen my weight training from 3x/week to just 2x/week kasi each training day I do a whole body workout which leaves me 3 days for my arnis practice. Eh sore pa ang muscles ko. Di kaya maovertrain ako unless I reduce my weight training to just Sunday and Thursday?:)

[blakedaddy]

brandon,

either will do. amino acids are the building blocks of protein. the only difference is that it is easier for the body to absorb liquids rather than tablets and capsules. this goe the same for creatine

[CLY]

brandon96, tama ka don. kung sore pa muscles mo tapos mag-aarnis ka, baka ma over train. 2x a week ka na lang magwork out.

I only train 2x a week but not full body. but i train w/ intensity. i only spend an hour and a half during each sessions to maximize gain.

[Brandon96]

Guys, is it a good idea if I take creatine after my martial arts workout sessions? I read on the creatine ads that athletes use it, which probably means they use it even on the days they don't lift weights but rather, instead, when they practice their sports.

An hour and a half for you CLY? I wish I can cut down my 2hr workout to that or less pa. I guess the reason tumatagal ako is the fact that "rush hour" ang times that I work out sa gym...mga 6pm to 8pm kaya ang dami tao so medyo extended ang waiting time ko in between sets. I even thought of splitting the 2 hour full body exercise into 1 hour pero that would make it everyday na instead of 3 days. If I would do full body for 2x a week lang, that means 4x a week na ang training ko if I would split it pa. Tama ba?

[yebaks]

Originally posted by The Rock
Well, when The Rock was in college ('92-'96) he was very much into the weight training. Even took P.E. in weights with both Mr. torres and Dr. Ilustrisimo. The Rock worked out in both Loyola Gym and the P.E. rooms in front of the Club house (hindi pa sila pang-dance noon). Honestly, it was the best that The Rock ever felt about his body. To see all that fat suddenly disappear because you're dedicated to something as productive as this! :eek:

The Rock lost touch with it when he went to law school for a sem in '97 and only got back again in February of this year. And The Rock has missed only a total of two workouts in that span of time. :D Bench press is back to 145lbs., just 5 pound short of what The Rock was lifting four years ago, it feels good to have that pain once more! :cool:
tRiStAn, If you want to build up your pecs, there's nothing better than the bench press. Variations like the inclined bench and the declined bench also help. Bench flys will help give definition to your chest too.

There's also a thread on weight lifting and bodybuilding on Sports Central where PePs was very helpful, try and look it up if you want. ;)


mejo mahangin yata sa labas. i've been training with MR.NOEL!!! panis ka dun!

[blakedaddy]

creatine is best taken after a workout as it helps in aiding the recovery of muscles by charging our phosphates. training wise, I would suggest your guys cut it down to an hour or less as the body dtops porducing growth hormones and shifts to a catabolic state after an hour. remember, its not how many sets you do but how intense a set is. personally, often do one set only per exercise but the set is so intense that you'll not need one more. remember, train smart, not hard

[yebaks]

Originally posted by blakedaddy
creatine is best taken after a workout as it helps in aiding the recovery of muscles by charging our phosphates. training wise, I would suggest your guys cut it down to an hour or less as the body dtops porducing growth hormones and shifts to a catabolic state after an hour. remember, its not how many sets you do but how intense a set is. personally, often do one set only per exercise but the set is so intense that you'll not need one more. remember, train smart, not hard

it actually depends on ur body type. if ur an endomorph (meaning baboy ka), it would be better for you to train on a faster rate - putting stress on more sets and high reps to lessen the fat. it also helps to perform additional aerobic exercises such as biking and running. moreover, a low-calorie diet is a must!

if ur an endomorph (patpatin), it would be more effective to train with heavier weights - putting emphasis on power, to build maximum mass. this time, do it with a slower rate with longer rest periods to give the muscles time to recuperate. Take in more calories and keep outside activities like running and swimming to a minimum.

[blakedaddy]

Yebaks,

yes the body type can also determine what training method to use. however, higher reps does not equate to fat loss. a calorie restricted diet and cardio does. Resting between sets is not determined by body type but rather by what exercise you do and/or recovery rate. as a rule of thumb, rest only long enough to catch your breath. after doing heavy squats, bench presses or deadlifts, expect to take a longer rest compared to doing military presses or curls. Actually, the ectomorph(payat) would best benefit from an intensity based program focusing on heavy compound movements while keeping cardio to a minimum. the mesomorph ( maskulado) has to balance his cardio and weight training to keep muscle growing yet avoiding fat gains. the endomorph(tabain) has to do more cardio since his goal is to shed fat. adding weight training will definitely help as he will gain muscle mass while shedding fat along the way

[Brandon96]

I'm 5 feet, 9 inches tall and I weigh 180 lbs. I haven't really been fat. I was thin as a kid (still remember I had popeye-type arms--big forearms and thin, absent biceps and triceps). In college, I exploded. Although from High School thru College up to the present, I'm struggling with this potbelly. (Waistline is between 34-36 inches). Since college, I became chubbier and more "malaman" in torso size. I started intermittently doing weights in college. So medyo lumapad and lumaki ako.

Am I a mesomorph or an endomorph, based on my description? I'm still struggling with the potbelly (blame it on frat beer parties and gimmicks) and a face that's quite large like Arnold Clavio's (although not that much as his!).:)

[blakedaddy]

brandon, the best way to know is by looking at your body structure and bone mass. a good way to make an estimate is to remember your body at age 18. most likely with what you describe, you're most likely a mixture of an endomorph and a mesomorph. in my case i am a mixture of an ectomorph and a mesomorph

[Brandon96]

CLY and dudes,

I checked out the website of this local brand of creatine monohydrate and protein whey made by Base6ix. The creatine costs only P625 and you can have it delivered straight to you for only P40 additional! The protein whey is something like P750 or so, with P40 extra if you want delivery.

They are certified and approved by the BFAD. You can check them out at http://www.ironpinoy.com (and click on "supplements"). I think they're the supplements you were mentioning, pareng CLY na mura sa ironpinoy, although walang discount.

Is anyone out there already using the stuff? Please tell us what has happened to you as of yet.;)

Question: I want to do some Pilates stretching exercises to develop increased flexibility. Any thoughts on combining weight training with Pilates, folks? Do you think your weight training has encumbered or limited your flexibility? I think it sure would be great to be as muscular as Mike O'Hearn and yet to be as supple as Mikhail Baryshnikov or the US Olympics gymnastics male team.
:)

[blakedaddy]

brandon,

the creatine is 795 and the whey is 625. I've used both and they seem to be decent enough. regarding pilates, just look around the makati and ortigas area i'm sure there are some pilates schools there. pare, how will you budget your time and body if you're gonna be workin out and doin pekiti tapos may pilates ka pang balak? di ka ba ma overtrain nyan?

[CLY]

brandon96,

yup. i lost some of my flexibility. i used to reach my ears from behind my back. but when my arms grew bigger, i cant even reach my shoulder now. i also play lots of basketball and i lost my speed and jump. but i gained it back after some time playing basketball.

regarding pilates, wala kong alam na nag-offer ng training. anyway, i felt a lot more flexible when i joined taekwondo. i could kick a lot higher than my head. you can definitely see the improvement in flexibility pero nung nagstop ako. that is 2 years na. nawala din flexibility ko.

my advice is dont over do it. baka ma over train ka nyan. mag-stretching ka na lang before and after workout. look for a stretching partner.

[Brandon96]

Okay okay guys:)

Question: what do u think of those GNC or Weider Gold Fat Burners (containing L-Carnitine)? And what's so special about chromium picolinate? What can you say about Vanadium or something like that as a supplement?

Cge, stretching na lang. Pekiti and weights.

[nebula]

hi. im someone who has never worked out in a gym before. the only regular body work-out that i used to have was when i was part of our school's swimming varsity. but that was a really long time ago. im 5'7 or 8 and 165 lbs. i think i really, really, need to start working out coz i've been noticing that my resistance level has gone down (i swim when i can and halos 3 lap lang, pagod na ako.. thats something really serious.) and whenever i run or jog or even walk a long distance, madali na rin ako mapagod.

i wanna work out coz i wanna increase my resistance, yung hindi madaling mapagod, more than anything. although i dont look fat, i dont look fit either. i have a belly and i dont even drink beer. i think i better work on my body na rin, just so na ma-tone siya ng maayos.

do i just enter a gym ba and ask?

[blakedaddy]

nebula,

you have to work on your cardio to get back into the shape you once were. Regarding weight training, I would suggest that you tell us your goals and how many times you wanna work out in a week. Many gym trainers don't really know how to properly train so if you wanna get advice from them, make sure they're certified. welcome to this board and feel free to ask any question as a lot of guys here have sensible answers and very good questions

[Brandon96]

Pareng Blake,

What certifications should we look for? Should we look for AFPP (Association of Fitness Professionals of the Philippines) and/or IFBB (International Federation of Body Building)? Is an ACE or American Council on Exercise certification necessary?

Corollarily, how much percentage of the total number of gym instructors in the country today do you think are certified by at least one of these bodies or organizations? Is it correct to say that if the gym is kinda pricey or expensive, then certification is more or less assured of its trainors?

BTW, how about advice for me again....since I intend to do arnis 3 times a week at 1-2 hours per practice session, then should I reduce my gym workouts to just 2 sessions a week instead of 3? My sessions are still 2 hours long each, at 2 sets with 10-15 reps per set exercise. Wholebody yun...siguro if I would cut my work out in half and do 1 hour a day pero everyday, would I still be overtrained if I still do arnis 3x a week and in those very same days still work out some body parts for an hour or 45 minutes?

[nebula]

Originally posted by blakedaddy
nebula,

you have to work on your cardio to get back into the shape you once were. Regarding weight training, I would suggest that you tell us your goals and how many times you wanna work out in a week. Many gym trainers don't really know how to properly train so if you wanna get advice from them, make sure they're certified. welcome to this board and feel free to ask any question as a lot of guys here have sensible answers and very good questions

my goals? increased resistance and a good upper body work-out. as i already said, i have a belly (pero not so big) and i dont even drink beer. for some reason its the only part of my body that actually gets bigger. my arms and my legs dont look fat at all. i dont wanna look like a bodybuilder na mala-arnold. i just wanna look like myself pero very fit, with nice arms and a chest. i wanna be able to jog in the morning and not feel so tired. i also wanna get that v-shaped upper body that i once had. i cant swim to get these coz i dont have a coach to give me the training. i exercise better if someone gives me what to do and supervises me so i dont just stop what im doing and rest when i want to.

how many times a week? whatever is required of me or whatever is proper. like i said, im just a beginner. the gym is something new for me.

actually, ive been reading this thread for a quite some time now. ngayon ko lang naisipan talagang mag-reply. thanks for the advice.

[blakedaddy]

brandon,

afpp, ace, issa and the like are credible fitness institutions. ifbb is not a fitness institution but the bodybuilding committee. regarding your training, split your workouts into half na kaya ka natatagalan because you do full body workouts. here are some splits you might wanna do

day1: chest, shoulders, triceps, calves
day2: back, biceps, legs

or day1: chest back, shoulders
day2: legs arms

nebula: you'll lose that gut by dieting and cardio. here's a beginner routine you can do

bench press 2x12
lat pulldown 2x12
military press 2x12
barbell curl 2x12
ovehead tricep extension 2x12
leg press 2x12
leg curl 2x12
standing calf raise 2x15
crunches 2x20

do this routine twice a week with at least 2 days gap (ex. mon-thurs or tues-fri)

[Brandon96]

I know this is a no brainer question, but how often should I ingest protein whey? Wala siyang loading phase di ba? Should I nevertheless take it in 4x/day or just once at breakfast and then once after my workout?

[blakedaddy]

Brandon,

You just answeed your own question. Whey is best ingested right after a workout. I consume 2 servings of whey. One uring breakfast and one right after a workout

[Brandon96]

Ilan ba tayo ditong into bodybuilding and health and fitness?
Why can't we form a PEx club for ourselves and hold our own EB where we can discuss tips and ideas and training techniques?

Blake, am I right in saying that the protein whey should be ingested even during my off days? I'm splitting my routine into half as you suggested kasi nga mahaba pala siya.training wise, I would suggest your guys cut it down to an hour or less as the body dtops porducing growth hormones and shifts to a catabolic state after an hour

Ano basis nito pareng Blake? Can you give me the magazine or journals citation for this?:)

[Bongsi]

Happy New Year to you guys in here...

As to the last post about making your workout in under an hour, there are a lot of journals for this - medical journals on exercise. And basically they are the same in content.

The reason why doing your workouts under an hour is because the body tends to use protein on long periods of stress (exercise). Protein is the best source of energy in prolonged stress (exercise) because of its chemical nature. Also thats how the body responds to prolonged workouts. When u eat carbohydrates are the first one to be burned next is protein (but some texts say its the reverse - for carbs and proteins) then the last to be burned is fat. This is one of the explanation why u have to drink your protein drink right after ur workouts. It will spare the muscles from being cannibalized by the body. One more. Muscle protein is easily broken down and used by the body in contrast to dietary proteins.

As to the EB. Just go to bodybuilding events. Most probably some of you are there in the audience.

Also watch out for the Ironpinoy magazine. Soon to be released. As to the website of ironpinoy, there are new things to see including events for 2002.

Musclemania is looking for a bodybuilder with or without experience to represent the Musclemania world and asian tour this year. Details are in the Ironpinoy Yahoogroups.

Again, Happy New year!

[Brandon96]

Blake, CLY, etc.,

What do u think of Mike Mentzer's High Intensity program? I think that's more or less identical to or at least similar with Blake's recommendations as to training. Mentzer says we should not work out 3x or more a week. A 1 hour session done ONCE A WEEK is enough basta you do JUST ONE SET per exercise--but u have to do it with HIGH INTENSITY either with maximum weights or with really slow focused movements, or both.

What do you think of this? BTW, pareng Blake, are you working as a fitness trainer? Gawan mo nga ako ng program!:)

[blakedaddy]

Brandon,

Yeah, my training style is similar to Mike Mentzer's Heavy Duty training. High INtensity Training(HIT) was originatd by Arthur Jones during the 1960's using his now famous Nautilus fitness line of gym equipment

Brandon, I am not a gym trainer just a comon fitness enthusiast like you guys who just happens to read a lot of books and articles. However, I am planning to get certified by the AFPP sometime this year. if you want a program, how many times a week do you plan to work out? from there I can make a routine for you

[Brandon96]

Blake,

That's good. I'm recuperating right now from OVERTRAINING (yes newbies, there's such a thing as too much working out). I just had a fever and right now I'm limping in the right leg because I busted my legs due to my first time to do squats after more than 3 years (I used weights kaagad eh the bar pala in itself was heavy enough to break me again into squats). Added to that is the fact that my last workout last Thursday was 3.5 hours long! Damn, too LONG (because my 2 set, 10-15reps per set routine was modified to 3 sets with 10-12 or 15 reps depending on the exercise, tapos may dinagdag pang bago such as squats, calf raises with weights, and lying dumbbell presses).

I plan to work out using principles ala Mike Mentzer as you said pareng Blake. I realize there's nothing sacred with routines prescribed by instructors especially if there's no assurance of their certification. I should have been warned! My previous routine was already 2 hours long (whole body) tapos eto naging 3.5 hours na (whole body pa)....so here are my plans:

I intend to work out once a week or at most, twice a week (whole body covered in those 2 days, via split routine) and to do arnis (kali) during the rest of the week, i.e., 4 days a week for my cross training.

I never really wanted to get soo big that i cannot do my arnis and fight well.:(

I will email or PM to you my present routine pare tomorrow.

[blakedaddy]

Brandon,

Here's a routine using HIT (high intensity training) that is done twice a week. the main principle of HIT is that you should fall in a certain target rep range and that you last rep is the hardest. also, the eccentric ( negative or lowering) phase should be longer than the lifting phase. example, it takes you 2 seconds to lift a weight, the lowering shuld be 4 seconds. so anyway, here's your routine. train smart, not hard and good luck. Lastly, the sets here are working sets, do 1 light warmup set before proceeding to the workout proper. also, your warmup set should be light enough to warm your muscles up but not to take you to failure

day 1: chest, shoulders, triceps, calves
Bench press 1x10-12
incline bench press 1x10-12
db flye 1x12-15
side laterals 1x12-15
db press 1x10-12
upright row 1x10-12
pressdowns 1x12-15
lying tricep extensions 1x10-12
standing calf raise 1x15-20
seated calf raise 1x15-20

day 2: back, bicep, thighs
Lat pulldowns 1x10-12
bent over rows 1x10-12
db rows 1x10-12
bb curls 1x10-12
preacher curls 1x12-15
leg extensons 1x10-12
squats 1x10-12
leg press 1x10-12
leg curls 1x12-15
stiff leg deadlift 1x12-15

[Brandon96]

Thanks pareng Blake. With the collateral advice you gave, I'm assured that aside from giving me techniques you provide depth and sufficient backgrounder theory for performing each exercise. I'll PM you my current routine, wala lang, just for feedback.:)

[Bongsi]

For 2002, we are looking for a Filipino Musclemania Representative. As all of you know, Musclemania is a natural bodybuilding group. Please read the benefits and scope of work of the bodybuilder. If interested please send latest photo to inquire@ironpinoy.com. Other inquiries please send it to the same e-mail address. Thanks...

Bodybuilder will:

Represent Musclemania Philippines and Musclemania World Tour throughout 2002
Make guest appearances and conduct training seminars at least once per month according to a schedule developed by Bong Pico
Always wear Musclemania apparel whenever in the public domain
Promote the Musclemania brand at all times including competitions, apparel and all products and/or services eventually developed and distributed
Develop and maintain his physique to standards respected and admired among those in the competitive bodybuilding industry
Compete in top physical condition at both Musclemania Philippines and Musclemania Asia

ASN will provide bodybuilder with:
Apparel to perform responsibilities in a satisfactory manner
Sports supplements in adequate quantity and variety to achieve successful weight training and bodybuilding
International promotion including magazine features, television profiles, internet presentations and other marketing campaigns
All transportation and per diem expenses to exhibition, seminars and other events while representing Musclemania (based upon presentation of valid expense receipts)
Transportation and accommodations to compete at 2002 Musclemania Asia

Terms for termination:
If bodybuilder gives away, sells or otherwise does not personally consume the sports supplements provided by ASN
If bodybuilder performs in any act of moral turpitude
If bodybuilder creates ill will or in any way harms the Musclemania image
If bodybuilder does not perform any of the responsibilities outlined above

The Filipino and international MM bodybuilders will be jointly be part of the MM Philippines Tour held prior to MM Philippines, October 2002.

[Chave de Braco]

I need to gain weight. I'm 5'6. 120 lbs.

Kindly suggest a training routine pati diet na rin(what to consume etc.).

Pardon my ignorance pero pano ba iniinom yung whey protein?

Halo sa milk? With eggs pa ba, ice cream etc?

[piggy]

same here..around 5'6" and about 115 lbs....

please advice on what to eat, and how to train..thanks...

[Brandon96]

hehehehe....looks like pareng Blake just found a new source of income here. Ba't di ka na nga lang maging at the least online fitness trainer pare? You can help all of us.:D

Whey protein? Pwedeng pure pag flavored or pag OK sa iyo ang walang lasa. Usually, mix it with a shake or milk or with Milo, Ovaltine, or chocolate mix. Not juice kasi acidic.

[blakedaddy]

Piggy,

about training focus on the basic compound movements (bench press squat deadlift) since these recruit the most muscle fibers and produce good gains. stick within the 6-10 rep range. total sets for a workout should not go beyond 14 sets. about diet, multiply your bodyweight by 15, this will give you an estimate of how many calories you need in a day. add 500 to that and you will gain weight. about what to eat, focus on carbs like rie bread and pasta. for protein, load up on a lot of beef, chicken and fish.

[blakedaddy]

Brandon, LOLZ that sounds like a good idea:) but then, how will I get the payments? If ever that would be great since I can use extra income

[Brandon96]

I don't know pare, pero u can copy the example of other online fitness trainers. Just search for them on your search engines. I've seen one and his system looks plausibly lucrative for him. Altho he still has to visit each client once in a while to monitor progress and ensure compliance with instructions.

BTW, why did Mike Mentzer die of a heart attack when he is supposed to be ultra-healthy because of his doing bodybuilding drug-free? Remember, he was Mr. Olympia in 1978 or so. And why do most if not all gyms in this country still insist on the traditional 3x/week sessions even after it came up that results can be had in less time?

BTW, how many gym instructors do you think in this country really know their craft? How about those cornerstore gyms you see in hole-in-the-wall establishments? I think gym trainers instead of wasting their time chattering away with favored clients, should walk around and inspect each client, correcting bad form and assisting in reps--in short, act like professionals that they're supposed to be (if they're certified, that is).

[Bongsi]

Brandon, as to the personal trainers credentials, sad to say there are a few who are really "professionals." They are certified by a group of certifying bodies. The predominant one is ACE from the US and it is handled by the AFPP. The question is not actually the certification part, its how professional the trainer is and how much he is paid.

Nothing is free to an extent. If you give things for free all the time then they might abuse it - seen it a hundred times - abusado. Remember the trainer has to feed himself and or his family. Its his bread and butter. As to the hole-in-the-wall establishment gyms - these places are the best to train and produce bodybuilding champs. Now if you have money and can afford the high end gyms then much better. But given the economic state of the Pinas, these are hole-in-the-wall gyms plays a very big part in the industry - by bringing fitness to the masses. For the certification of these gyms, thats the work of the AFPP. And the work of this thread is to give information about proper training and principles involved and of course basic exercises. The rest is up to the reader.

Motivation is the key and it must start from yourself.

[blakedaddy]

Brandon,

Bongsi gave a lot of good points. Regarding those hole in the wall gyms, I personally train in one of them and I've ade better gains there than in those high end gyms since the environment is more conducive for training. Mike and Rey Mentzer both died of Heart attacks. About him being drug free, I am not sure whether he really was drug free since during their time, some banned diuretics were still allowed by the IFBB and the AAU.

about the online thingie, I'm thinking about it and how I can come up with a compromise with my possible clients. I'm also thinking how much to charge

[ranci]

cnong me gusto ng whey protein? nagbebenta ako! pati creatine.

[blakedaddy]

ranci, what brand and how much?

by the way, I was thinking lang since this post is steaming hot already.. maybe if the moderators would allow it, maybe we can form a new forum titled fitness and health since this topic covers not only weight training but diet and recovery as well. Moderators, what do you think? this is only a proposal

[Brandon96]

Honestly, I couldn't make out what Bongsi was saying about nothing being for free and stuff. I agree that you can concentrate better in non-flashy gyms and train harder. You can lift and grunt as hard as you want without people eyeing you suspiciously. You can use chalk on your fingers and not worry about sweat turning off the pretty ladies next in line to you. But then those gyms work only for well-informed people like us. What if you're a totally new newbie clueless about weight training? What if the incompetent trainer/instructor makes him do 3.5 hours of whole body work outs 3 x a week? What if his trainer in that non-flashy gym has not even heard of HIT or Mentzer's methods or latest devlpments in weight training?

However, even in flashy gyms like those we see in Megamall and perhaps also at Slimmmers and the like, we can never be too sure the instructors are not up to date with their knowledge. I'm just saying that it's theoretically and logically more possible for the "quacks" to thrive in hole in the wall gyms. Naturally if I were well trained and certified (ACE, AFPP, etc.), I would join a nice gym franchise and charge P2,000 or more a month or so. I won't waste my time teaching people for P50 per session or for P300 a month; sayang ang paghihirap ko getting trained/certified.

Now, shortlist please, what gyms in Metro Manila are certified by AFPP? How about Excel Fitness Center and Slimmers World? How about Peter's Hardcore Gym along EDSA in Cubao? How about this hole in the wall called Kidlat Gym in Project 4, QC?

[Brandon96]

BTW, I forgot to ask...

Palaisipan lang (food for thought): If Mike Mentzer was a great bodybuilder, and if bodybuilding is one of the best exercises there is and thus would ensure that you have a very very healthy and fit body, how come the Mentzers died of heart attacks? Ano yun, dala ng sobrang training ng High Intensity? Or was that the fruit of steroidal use catching up with them after 20 + years? I think Mike M. was still very young--only 49 years old. Did he break a blood vessel like Bruce Lee was said to have done?

[blakedaddy]

Brandon,

Slimmers world has certified trainers and if there are guys that areant yet, they are made to go through seminars under AFPP. Paramount gym in Makati is also certified. I really don't now much about the other gyms but it's best that you ask around just to be sure. However, I'm sure that most gyms in makati have certified trainers.

About the death of the Mentzers, I'm not really sure what was the real cause. Try doing a search and keep us posted. If you wanna learn more about HIT, visit www.cyberpump.com. ALso, try visiting ast-ss.com and check out their max-ot training program. I'm currently using it combined with HIT

[CLY]

Originally posted by blakedaddy
ranci, what brand and how much?

by the way, I was thinking lang since this post is steaming hot already.. maybe if the moderators would allow it, maybe we can form a new forum titled fitness and health since this topic covers not only weight training but diet and recovery as well. Moderators, what do you think? this is only a proposal

i think that would be great!!!! you have my vote!

[Brandon96]

Pareng Blake, I just want to hear from you what difference did HIT training do for you? Were your gains phenomenal under this program, vis-a-vis your traditional training under the 3x a week workout routine philosophy?

[Bongsi]

But then those gyms work only for well-informed people like us. What if you're a totally new newbie clueless about weight training? What if the incompetent trainer/instructor makes him do 3.5 hours of whole body work outs 3 x a week? What if his trainer in that non-flashy gym has not even heard of HIT or Mentzer's methods or latest devlpments in weight training?

Point taken.... Although I understand that they are newbies there must be an EFFICIENT way to dessiminate the info not like this - repeating the procedure again and again for free. Ironpinoy.com was made in response to this but then again even if the topic has been discussed in the archives of the ironpinoy yahoogroups, newbie queries is still being asked. Well, at least its already written and i just refer them to the topics - then they come back to me for clarifications. Ironpinoy.com has poured so much time and money in promoting the SPORT of bodybuilding (please note "sport") and yet its still not enough. So, to solution the problem Ironpinoy.com will be releasing its Ironpinoy Magazine by February. It will be a quarterly Mag with content coming from the AFPP, PAP, Musclemania, Ironman Magazine, Musclemag International, NSPA, ACE certified trainers plus others. It will also contain fitness, powerlifting and possible some no-holds-barred martial arts topics plus topics in the ironpinoy yahoogroup. So watch out for it.

Bong

[blakedaddy]

Bongsi,

The problem why the sport of bodybuilding isnt that popular here is due to lack of marketing first and foremost. ironpinoy is doing a good job but it can only do so much. second, many people who train here still train the old fashion way and most of their training knowledge is outdated. One good example is the musclemania held last october. When i looked at the pics, it was clear whay Jay catli won, he was the only guy really ripped. Most competitors were smooth lacking quad sweep and ab detail. if you think about it, if we will be more educated in training, bodybuilding will be more popular and we will havebeter physiques.

[meleagant8]

tips namam kung pano kotatanggaling tong "TIYAN" ko....
lumalaki na kasi.....
kaso di pa ko ready maggym...
im only 16 yrs old..stands 5'10....
weighs 200 pounds.....

[blakedaddy]

meleagant,

first off all, you have to burn more than you consume. So a safe way would be to do some sort of activity on a regular basis. Something like basketball, running, etc. Second. you should reduce you overall food intake. However, don't expect to lose weight from your gut alone since there is no such thing as spot reduction. Lastly, I don't see any reason why you should not start working out. Arnold Schwarzenegger was your age when he started working out

[meleagant8]

Originally posted by blakedaddy
meleagant,

first off all, you have to burn more than you consume. So a safe way would be to do some sort of activity on a regular basis. Something like basketball, running, etc. Second. you should reduce you overall food intake. However, don't expect to lose weight from your gut alone since there is no such thing as spot reduction. Lastly, I don't see any reason why you should not start working out. Arnold Schwarzenegger was your age when he started working out

okei....
kaso...la kasi ako time ngayon...
and one more thing..nasubukan ko na maggym..mga 4 mos ata...kaso feeling ko di man lang nababawasan ang timbang ko...
bout sa running and bball..i would prefer bball kaso di nga ko makalaro ngayon..besides walang court malapit dito sa min..

takot kasi ako bka di na ko lumaki pag naggym agad ako...
ano ano ba dapat kinakakin ko?
do you guys still eat rice?

[meleagant8]

Originally posted by blakedaddy
meleagant,

first off all, you have to burn more than you consume. So a safe way would be to do some sort of activity on a regular basis. Something like basketball, running, etc. Second. you should reduce you overall food intake. However, don't expect to lose weight from your gut alone since there is no such thing as spot reduction. Lastly, I don't see any reason why you should not start working out. Arnold Schwarzenegger was your age when he started working out

additionally....gusto ko mawala **** muna tyan ko...that would make me move faster sa bball...

im trying 3 kinds of situps...
and push ups kasi la nga ko tym sa gym..

kailangan ko opa ba ng trainer?

[chubibo]

Originally posted by meleagant8


okei....
kaso...la kasi ako time ngayon...
and one more thing..nasubukan ko na maggym..mga 4 mos ata...kaso feeling ko di man lang nababawasan ang timbang ko...
bout sa running and bball..i would prefer bball kaso di nga ko makalaro ngayon..besides walang court malapit dito sa min..

takot kasi ako bka di na ko lumaki pag naggym agad ako...
ano ano ba dapat kinakakin ko?
do you guys still eat rice?

yes. we still eat rice. a cup of rice only contains 200 calories. kung gusto mo pumayat. cut out all visible fat from your meat. no skin either. walang junkfood at softdrinks. no desert. more on vegetables.

as to not growing taller pag nag gym. There is no truth to that. In fact, doing weights at your age could even make you taller and stronger. When you have the proper nutrition that you need. of course.

kung walang basketball court. just buy a treadmill and run 3 to 5 miles a day. this will make you lean.

[CLY]

Originally posted by chubibo


yes. we still eat rice. a cup of rice only contains 200 calories. kung gusto mo pumayat. cut out all visible fat from your meat. no skin either. walang junkfood at softdrinks. no desert. more on vegetables.

as to not growing taller pag nag gym. There is no truth to that. In fact, doing weights at your age could even make you taller and stronger. When you have the proper nutrition that you need. of course.

kung walang basketball court. just buy a treadmill and run 3 to 5 miles a day. this will make you lean.

sorry chubibo. this is my post not chubibo's. i forgot to log out chubibo.

[CLY]

Originally posted by meleagant8


additionally....gusto ko mawala **** muna tyan ko...that would make me move faster sa bball...

im trying 3 kinds of situps...
and push ups kasi la nga ko tym sa gym..

kailangan ko opa ba ng trainer?

no you dont need a trainer but if your back or neck hurts stop doing situps. you could injure yourself. but having a trainer of course is better.

i recommend crunches and leg raises. maybe 3-4 sets for beginners and 20 to 25 reps per set. you can train your abs everyday. its up to you. abs are a very large muscle group so it can be trained everyday.

[CLY]

i also have problems with my abs. i cant get them as ripped as i want them to be. i been doing situps for 2 years now.

this is my ab workout regime:

4 sets leg raises 25 reps each
2 sets inclined bench situps 30 reps each

my question is how do i make my ab muscles grow bigger? do i really need to add some weights in my situps? or do i just try to get more lean so that my ab muscles will appear. in my opinion. i dont have much fat left in my stomach.

please help. especially those who have or had ripped abs!!!!

[blakedaddy]

i also have problems with my abs. i cant get them as ripped as i want them to be. i been doing situps for 2 years now.

abs are made in the kitchen, not in the gym. Your diet and cardio determines if you will get ripped abs or not. If your calorie intake is loweer than your maintenance level, you will lose fat.

About training abs everyday..... Abs are also a muscle group though they recover much faster than chest or legs, training them evryday will also set them up for overtraining. remember, stimulate don't annihilate.

[zalvaje]

guyz any idea of a good gym na mura lang hehehe... somewer in qc...

[CLY]

ok. thanks blake. i'll just have to do more cardio and eat less.

zalvaje, sorry i'm not from Q.C. so i dont have any idea.

[Brandon96]

I got sick for a week and thus didn't work out. I had just loaded up on creatine a week before that and now I feel weak and that I lack energy unlike when I was still working out regularly.

Should I go back to my loading phase, that is, by drinking creatine again 4x/day for 5-7 days or can I just ingest the stuff along with protein whey after my work outs? I feel that whatever benefits the loading phase was supposed to give, was wiped out by my illness for a week. Tapos hindi pa ako nagbuhat!

So what should I do?

[brief_ni_spears]

Originally posted by CLY
ok. thanks blake. i'll just have to do more cardio and eat less.

zalvaje, sorry i'm not from Q.C. so i dont have any idea.

monday workout tayo... or bball practice sa monday then workout sa tues?

[brief_ni_spears]

ei guys... sino gusto bumili ng mga gym equipments... nagbebenta si CLY... mura lang ****...

CLY --> ok ba? nagadvertise ba daw

[fossil7]

interested ako duon sa mga equipments... details naman and magkano... salamat.

[meleagant8]

Originally posted by chubibo


yes. we still eat rice. a cup of rice only contains 200 calories. kung gusto mo pumayat. cut out all visible fat from your meat. no skin either. walang junkfood at softdrinks. no desert. more on vegetables.

as to not growing taller pag nag gym. There is no truth to that. In fact, doing weights at your age could even make you taller and stronger. When you have the proper nutrition that you need. of course.

kung walang basketball court. just buy a treadmill and run 3 to 5 miles a day. this will make you lean.

ano un? 1 cup per meal? 3x a day?
ah!okei!il try to find a gym some other time...*** abs lang **** muna...busy kasi..tri sem ako...
treadmill?mahal eh...
meron kami instride walker..galing sa tita ko...gaano katagal akng tatakbo dun?effective ba yun?

[meleagant8]

Originally posted by CLY
i also have problems with my abs. i cant get them as ripped as i want them to be. i been doing situps for 2 years now.

this is my ab workout regime:

4 sets leg raises 25 reps each
2 sets inclined bench situps 30 reps each

my question is how do i make my ab muscles grow bigger? do i really need to add some weights in my situps? or do i just try to get more lean so that my ab muscles will appear. in my opinion. i dont have much fat left in my stomach.

please help. especially those who have or had ripped abs!!!!

ungleg raises e di ba *** straight legs?
pano *** inclined bench?
pwede ba un kahit sa bahay lang?

[meleagant8]

Originally posted by brief_ni_spears
ei guys... sino gusto bumili ng mga gym equipments... nagbebenta si CLY... mura lang ****...

CLY --> ok ba? nagadvertise ba daw

anong mga equipments meron siya?
how much?

[blakedaddy]

leg raises can be done either straight leg or bent knee. it does not need any equipment and can be done anywhere

[CLY]

Originally posted by meleagant8


anong mga equipments meron siya?
how much?



i have all kinds of sports equipment. From bodybuilding, diving, billiards, basketball to water skis.

we have treadmills (motorized and manual) with diff. kinds of HP.
we also have free weights and cable weights. We sell dumbells and plates also. Our plates are 12pesos per pound.

If you're interested or have more questions you can txt me at 0917-9249188.

[CLY]

Originally posted by brief_ni_spears


monday workout tayo... or bball practice sa monday then workout sa tues?

workout na lang sa monday. morning ha. 930 magwoworkout kami ng kaibigan ko. 4 na tayo.

[CLY]

Originally posted by Brandon96
I got sick for a week and thus didn't work out. I had just loaded up on creatine a week before that and now I feel weak and that I lack energy unlike when I was still working out regularly.

Should I go back to my loading phase, that is, by drinking creatine again 4x/day for 5-7 days or can I just ingest the stuff along with protein whey after my work outs? I feel that whatever benefits the loading phase was supposed to give, was wiped out by my illness for a week. Tapos hindi pa ako nagbuhat!

So what should I do?

i think you should try to fully recover from your illness first. give it a rest. when you feel good about yourself then that's the time you start working out again and take supplements.

sometimes its good to have a layoff from lifting weights.

[CLY]

Originally posted by meleagant8


ungleg raises e di ba *** straight legs?
pano *** inclined bench?
pwede ba un kahit sa bahay lang?


yung inclined bench. meron ako sa bahay. its a bench used for situps. naka incline sya then you do situps. its that simple.

you can do crunches instead of inclined bench situps. lie flat on the floor and do a half situp. focus on your stomach muscles and dont strain your neck.

[CLY]

Originally posted by fossil7
interested ako duon sa mga equipments... details naman and magkano... salamat.

if you're interested in the prices of the gym eqpmnt i'll post it soon.

[meleagant8]

anong equipments sa bball ang meron ka?

[Jagard]

Anybody actually SEE the Gold's Gym in Glorietta? Is it any good? A name does not necessarily denote excellence y'know.

[blakedaddy]

about Gold's Gym,

it just happends to be the no. 1 gym in the whole world with branches in the us, europe, cananda and asia. It also just happens to be where all the top bodybuilders train. most of all, their trainers there MUST be certified. Here are some of the product line of equipment they carrry:
Hammer strength
Cybex
Nautilus
Icarian
Body Masters
paramount

FYI, paramount i the equipment line of slimmers.

Jaragd, I hope I have answered your question

[eyeglasses]

hi guys.

my problem isive been working out for three months now and i think i have improved my body just fairly well..i worked out every other day or sometimes every 3 days...but for the past 2 weeks hindi na ako nakakapagworkout dahil sa tight schedule ko...i could only workout now on weekends which means i have to change my training program to 2 days a week training program.
Im 5'10 tall and just about 140 pounds.

1. Magbigay naman kayo ng suggestions kung anong program and susundin ko dapat.
2. Paano gagawin ko sa abdominal workout ko??? What abdominal exercises should i do on weekdays??
3. What should i eat and what should i not eat??
4. I havent tried out food supplements pero san ba nakakabili ng mura pero effective???

tnx.

[eyeglasses]

Originally posted by Jagard
Anybody actually SEE the Gold's Gym in Glorietta? Is it any good? A name does not necessarily denote excellence y'know.

i heard sa friend ko na pareho lang daw sila ng prices tulad ng Slimmers and Excel...pero i think mas maganda Goldsgym....

[blakedaddy]

eyeglasses,

all your questions have answers. just look around in this thread. check out the routine I posted for Brandon96 and I recently posted answers about ab training and supplementation

[meleagant8]

Originally posted by blakedaddy
eyeglasses,

all your questions have answers. just look around in this thread. check out the routine I posted for Brandon96 and I recently posted answers about ab training and supplementation


san banda un?
haba na kasi ng thread...i need some ab training...

right now im doing...

40 Leg raises
40 crunches
40 LR
40 Crunches
40 LR
40 V sit up
40 Lr
40 V sit up

pwede na ba?

[blakedaddy]

meleagant,

i will repeat this for your sake. YOU CAN DO ALL THE AB WORK IN THE WORLD BUT WITHOUT DIET, YOUR SIX PACK WON'T SHOW. It's diet and cardio that dictate if your six pack will be visible. you don't need multiple reps or sets to work your bas. if you can do that routine it only means one thing, you're not training your abs hard enough.

here's my current ab routine:
roman chair crunches 2x25-30
hanging leg raises 2x10-15

[Brandon96]

Amen, pareng Blake! It's good to be back here.;)

[meleagant8]

Originally posted by blakedaddy
meleagant,

i will repeat this for your sake. YOU CAN DO ALL THE AB WORK IN THE WORLD BUT WITHOUT DIET, YOUR SIX PACK WON'T SHOW. It's diet and cardio that dictate if your six pack will be visible. you don't need multiple reps or sets to work your bas. if you can do that routine it only means one thing, you're not training your abs hard enough.

here's my current ab routine:
roman chair crunches 2x25-30
hanging leg raises 2x10-15

i see...can i do that at home?can you describe kuing pano ginagawa yun?

di ko magets *** sinabi mo if i can do that routine..im not training y abs hard enaf....

ang kain ko...

sa umaga lang ako kumakain ng rice...siguro 2 plate...di nama puno no..

den the wholr day di na ko nagririce...pag wed..tulad kanina..twice ako nagrice...breakfast ang lunch....

sumasakit naman *** abs ko eh...

please...turuan nyo naman ako...la me tym maggym....

[blakedaddy]

when i meant you're not training hard enough, that means you don't squeeze at the top of your rep and you're rushing with your ab work. Roman chair crunches are done using a sit up board and hanging knee raises are done by hanging on an overhead bar and raising your legs.

about diet, reducing carb consumption (e.g. rice) is NOT the trick to losing your gut. i've tried it and it doesnt work. the technique is to reduce overall calorie intake. Diet and cardio determine if you will get a siz pack. as I've been saying for the nth time, you can do all the ab work till the end of the world but without proper diet and cardio, you will not get a six pack.

Guys, before asking questions, please read through the posts as most of your questions have already been answered. thanks

[meleagant8]

i see...sorry ****...kasi nga mdyo mahaba na *** thread..prepaid lang connection ko so im making the most out of it....


so hindi sa rice un?that means pati meat bawas?i can eat naman 3x a day diba?basta small meals lang?right?

bout sa abs training..ano ba *** PROPER way sa pagtratrain nun?

[blakedaddy]

I suggest eating 4 meals rather than 3. it has been proven that eating smaller, frequent meals has a better way of burning fat than eating 3 large ones. about ab training, really take your time when doing your crunches, etc. there is no magic ab exercise, only doing them properly. each rep I do takes at LEAST 6 seconds, try doing them at the same pace or even longer. Most especially, emphasize the negative (lowering) phase of each rep.

[meleagant8]

pano yun?
\explain mo naman...

ok lang ba *** mga kinds ng ab training ko?

[CLY]

Originally posted by meleagant8
pano yun?
\explain mo naman...

ok lang ba *** mga kinds ng ab training ko?

your ab workout is tooooooooo loooooooong and your doing over 200 plus of reps which is not really necessary. its not the quantity but the quality of the reps you do that counts most.

in doing ab workouts proper breathing is also important. inhaling on your negative phase and exhaling when doing the crunches. squeeze as tight as you can while exhaling. that should do it. feel your stomach working.

about the diet, blake gave some good tips. just cut out junkfood, visible fat, and sweets on your diet that you normally eat everyday and do some jogging or skipping rope which are good cardio exercises. you'll see some results.

[meleagant8]

okei...

but instead of jumoing rope or jogging...pwede ba *** instride walker?*** machine na para kang nagjojogging?

jumping rope?kaya ko kaya?im 200 pounds....grabe..38 na bewang ko.....

KAILANGAN KO NG MAGPAPAYAT!!!!

[blakedaddy]

just do any cardio you feel comfortable with. 30 minutes of intense cardio is a lot

[meleagant8]

uy can you elaborate how the PROPER abs training is done?

[blakedaddy]

maleagant,

pleae read the posts i'e put before. i already answered your question. sinasayang mo lang ang oras mo with that ( as well as ours) FOR THE LAST TIME I WILL REPEAT THIS PLEASE DO NOT ASK ANY SIMILAR QUESTION NEXT TIME AS I ALREADY ANSWERED THIS FOR THE NTH TIME

[blakedaddy]

since the first bodybuilding post is getting really occupied. let's continue it here. Post your concerns, success stories, workout routines, questions here.

[Brandon96]

Meleagant8, I suggest that for your sake and ours, just go to a gym and WORK OUT WITH WEIGHTS!

It will solve ALL your problems in A JIFFY. You will get bigger in the right places (since you're a teen I'm sure you'd appreciate that and even if you won't pursue that right now, you will soon) and diminish your fat storage levels, especially when coupled with aerobic/cardiovascular activity.

Gusto mo ba ng magandang cardiovascular activity? PM me if you live in the 3d district of Quezon City or near EDSA and north of the Pasig river and would like to do a unique form of Filipino traditional authentic martial arts called Pekiti Tirsia kali (arnis).

The footwork and weapon drills would surely tire you, not just that; they would build up a pleasing musculature in your shoulders and forearms (from wielding all those solid sticks at speed and with power) coupled with dynamic footwork exercises that can give Taebo a run for its money anytime.:)

Text mo ako at 0917 817 0373 and check out www.pekiti-tirsia.net for information.

[meleagant8]

pwede ako magtanong dito ulit??

:D :D

[CLY]

there are a lot of different exercises for getting big biceps. but what does each type of bicep exercise really do to your biceps? i mean how do you figure out which to use?

as for me, i use a variety of bicep exercises. i use standing barbell curl, concetrated dumbell curl, preacher curls, and hammer curls.
i also change my grip. i think changing your grip will focus on a diff. part of bicep.

so how can i really get biceps that look like baseballs meaning as round as it gets. mine just looks big but not as round as i want them to be.

i see people in the gym with very huge biceps but it looks like fat because there's no definition at all. some even concentrate on their biceps too much and they look like chicken because they have girlie legs. huge upper body but girl-like legs.

[meleagant8]

i want to develop my biceps...

i only have a dumbell....

what kind of exercises i can do?

[CLY]

Originally posted by meleagant8
i want to develop my biceps...

i only have a dumbell....

what kind of exercises i can do?

you can do standing dumbell curls. stand straight up and alternately lift the dumbells. no jerking movements and control the weight.

or you can do concentrated dumbell curls. sit down and use your right leg to support your right hand when lifting the dumbell. then do the left hand. same thing.

[blakedaddy]

Cly gave you two good exercises.

You can do dumbbell curs either standing or seated remember to supinate(twist) your wrist at the top of the movement for a better contraction. you can also do hammer curls to develop your brachialis. try doing incline curls as well for longer biceps

[meleagant8]

Originally posted by blakedaddy
Cly gave you two good exercises.

You can do dumbbell curs either standing or seated remember to supinate(twist) your wrist at the top of the movement for a better contraction. you can also do hammer curls to develop your brachialis. try doing incline curls as well for longer biceps

i know the standing and seated..
what do you mean by supinate my wrist?
and how do i do hammrer and incline?can i do it at home?

is 3 sets of 12 good?
my PE teacher told us the way to breathe...inhale as you put the dumbells down for added weight then exhale once you out that up...

[meleagant8]

ei guys....can you suggest a GYM in pque where i can work out?
sana ma trainer...i have a cuz na trainer..girl siya...kaso layo nya eh.....

[blakedaddy]

maleagant,

i'm form paranaque. wer ka dito? i'll be glad to accompany you in training. when i meant seated or standing curls its self explanatory. supination is twisting the wrist so that your palms face you. incline curls are done by sitting on an incline bench. hammer curls are done by using a neutral grip. for exercise description, i suggest you go to ast-ss.com and go to exercise description

[meleagant8]

tga gatchalian po ako!
****???
cge yan may kasama ako !

[blakedaddy]

maleaagant,
when do u want to go? my gym isin greenheights and its only 30 per session. the equipment is decent. let me know txt me 09176500443

[meleagant8]

Originally posted by blakedaddy
maleaagant,
when do u want to go? my gym isin greenheights and its only 30 per session. the equipment is decent. let me know txt me 09176500443

hey!
thanks!
um...siguro by feb...kasi sa march kailangan ko na...kasi may bbal na naman....*** magbibigay ng program?
gusto ko bumilis eh.....

[meleagant8]

ilang hours pala un?

[meleagant8]

o yan ha...
sinunuod ko na payo nyo...
im going to the GYM again!
sana this time mkta ko na **** *** improvemt sa body ko....

hehehe!

yehey!

at si blake pa ang kasama ko!

woohooo!!!!

[meleagant8]

blake can you give me a beginners program?

[blakedaddy]

bench press:2x12
incline flyes2x12
lat pulldown:2x12
seated cable row:2x12
military press 2x12
side lateral:2x12
barbell curl:2x12
overhead tricep extension:2x12
leg press:2x12
leg curl:2x12
standing calf raise:2x12
crunch:2x15

do this twice a week with evenly spaced days: (mon-thurs) or (tues-fri)

[CLY]

blake's training regime for beginners targets the whole body.

just be ready because for sure you'll be sore as hell.

hehe! good luck!!

[meleagant8]

pansin ko nga eh...
hehe...
ayos lang yan...kahit papano naman naramdaman ko na *** HELL na un eh!

:D

[ynon]

hey guys, i just signed in as a pexer and i am browsing around here for almost 5 hours now looking for some cool forums. well, i guess i found just another one.

i have been into body building for almost 10 years now and i am very proud of what i made out of it. tell u the truth, i can be considered as a seasonal gym guy since i usually peaked up feb - jul and slacked down aug - jan. however it did not deteriorate my physique. i still have my six-pack. why and how? maybe you can just drop me a note or two and i'll be happy to share my simple programs and lifestyles.

summer is just another month away, so let's start building those muscles and showing those cuts and be proud to be part of the elite!

:macho:

[CLY]

dnt get me wrong. i love the pain that i feel after working out. the good pain of course nt the over worked type of pain. just dnt over fatigue your muscles.

[meleagant8]

Originally posted by CLY
dnt get me wrong. i love the pain that i feel after working out. the good pain of course nt the over worked type of pain. just dnt over fatigue your muscles.

no problem.... :D
thanks anyway sa tip!

[Brandon96]

I asked pareng Blake to make me a HIT-based program and he did. Unfortunately, I didn't use it kaagad because I was quite "hiya" about bypassing my gym instructor and relying on that program entirely. So I simply went on with my program, using exercises that had 3 sets and 12-15 reps each. Since that meant a longer workout, I had to split it.

The split I did was Sunday (first part of the training routine) and then Monday (second part of the training routine). Each of those days I work out for 2 hours.

However, the first day my instructor increased my sets from 2 to 3, I did ALL the exercises in one day--causing me to work out for 3.5 hours! The next day, I felt weak and as if I were a neophyte fresh from hazing, a cripple. My thighs were busted and felt weak, and I had to stoop a bit just to walk faster. The insides of my elbows (the crook of the elbows) also hurt, parang binugbog ako in a fight at sinapak-sapak.

I was off training for 2 weeks. 1 week recuperation, the 2nd week just relaxing to make sure. When I noticed my muscles shrinking and my energy flagging, I knew it was time to get back to working out.

So I did, this Monday. But this time I split my routine....since I began on a Monday, I did the other half of the routine on Tuesday. Each of those days' workouts lasted 2 hours.

I now feel the same way I did the last time I overtrained altho not as bad. I limp a bit because my thighs (the part near the tops of the knees) hurt slightly. What troubles me however is the fact that I cannot straighten my arms entirely as the insides or the crooks of both arms feel like they've been mugged or "ginulpi".

Followup question: Is the HIT principle of using just enough weight and doing each negative movement of each rep 2 times slower than the positive phase ABSOLUTELY INCOMPATIBLE with a traditional program that includes 3 sets? I'm thinking maybe if I will do 3 sets for each exercise, then the last reps (the 12th or the 15th, depending on the muscle targeted) should not be to failure, otherwise, i will always be overtrained.

Or is it normal for a bodybuilder/weight trainee to feel sore 3 days after his workout? Or should a bodybuilder be able to do jumping jacks, sprints, and other athletic stuff 3 days after his last workout?

HELP PLEASE!

[meleagant8]

brandon...sabi ni blake you could help me din...im 5'10 200 pounds....ano ba magandang way sa pangtanngala sa taba?aside sa gym....

question lang blake...ilang pounds ang recomended sa 1st day? 15 each?
as each week ilan dapat ang idagdag ko?

by next wed makakpagumpisa na ko!
what time tyo workout?

thanks sa patience nyo guys...kahit ang kulit kulit ko sa pagtatanong ng mga stupid quoestions na dapat alam kona...sorry...thanks for helping out!hope you can still help me achive my taget!

blake...ilang weeks kong gagawin yang training na yan before i switch sa another kind?

[blakedaddy]

Brandon, the thing you're talking about is time under tension. Yes it can work for a traditional routine only that it will be overkill if you do it often. Pare, konting ingat you overtrained a second time.
maleagant. Don't worry about the weight just get the form down. Be conscious of your form the weight will come in due time.

About not doing a set to failure, here's a question.. If you're not going all out on a set why bother doing the set at all? aren't you wasting your time doing that set? Brandon, if I were you, dump your old program in favor of the HIT program. You can ask your trainer to spot you nalang.

maleagant, stick to this program for three weeks then evaluate what are your goals.

If you guys want a copy of the max-ot routine (which is the foundation of my workouts) just p.m. me and i'll gladly send it to you.

[Brandon96]

Blake, please elaborate for all our benefit here what you mean exactly by time under tension.

Meleagant8, do you live in QC? How'd you like to learn martial arts with me as your cardiovascular/aerobic workout? You hit two birds with one stone--learn self defense and also get a cardio workout. It improves your heart and your lungs' ability to process oxygen. Martial arts also improves body mechanics and coordinatin (good for your basketball).

Contact me at 0917 817 0373. Text me muna for me to know who u are.;)

[blakedaddy]

Brandon, time under tension is the duration fo the negaive phase of the repetition. the negative(lowering) phase of a repetition is just as impotrant as the lifting phase

[meleagant8]

okei blake...il start sana by this wed...what tym ka magwowork out?
im planning na 10 pounds muna sa umpisa...just to get that FEEL..
then pabigat na ng pabigat....

sabi ng classmate ko at ng teacher ko...
sa paglilift ng weights....
pag UP...2 counts...
sa pagbaba...4 counts?
tama ba?

[meleagant8]

Originally posted by Brandon96
Blake, please elaborate for all our benefit here what you mean exactly by time under tension.

Meleagant8, do you live in QC? How'd you like to learn martial arts with me as your cardiovascular/aerobic workout? You hit two birds with one stone--learn self defense and also get a cardio workout. It improves your heart and your lungs' ability to process oxygen. Martial arts also improves body mechanics and coordinatin (good for your basketball).

Contact me at 0917 817 0373. Text me muna for me to know who u are.;)

syang...im in pque....can you suggest other alternatives for my cardio workout?kasi di ako makapag jogging dito sa min...same w/bball....

kaya nga maggym ako....malapit na naman akong lumobo...baka di k na macontrol eh

[blakedaddy]

you'll need discipline if you can't play basketball or jog, you can try boxing at elorde. also, look around, there are many martial arts classes in the paranaque area

[meleagant8]

Originally posted by blakedaddy
you'll need discipline if you can't play basketball or jog, you can try boxing at elorde. also, look around, there are many martial arts classes in the paranaque area

naku....il try...hehe!

[CLY]

brandon,

dump your old training program. you're over training. 3 days of sore muscles is a sign. wala ng hiya hiya sa trainer. you're a paying him remember. read the about the maxot training principles. it makes sense. like blake, i use them too. i train only a body part once a week to avoid over training.

about the negative phase, it should be twice slower than the positive phase.

meleagant,

make time and go the gym and run on the treadmill. you have to work hard to get results.

[blakedaddy]

Cly,

well done bro. Brandon, I agree with what Cly said. Workouts should not last more than an hour and total sets not more than 15. I'll bet you if I work out the same time as your trainer he might not even be halfway done while i'm already heading home. About the HIT and max-ot principles, yes I will bet on it that they are one of the best training principles ever made. Cly, where did u et your copy? I also have Jeff Willet's max-ot routines just pm me if you want a copy thanks

[Brandon96]

Sige, will do as you guys say. But how come most people gain a lot from working out 3x a week for 2 hours?

Also, the program you gave me should be done only on one day a week. I will be doing two sets per exercise--a warmup set followed by a HIT set utilizing time under tension principles wherein the negative part of the rep is 2x longer than the positive part. Tama ba?

CLY, thanks pare for reminding me that as a consumer, my welfare and desires come first before "hiya".

[blakedaddy]

Brandon,

yup you do 1 warmup set followed by 1 HIT set. since I gave you a full body program you can do that twice a week with evenly spaced days (mon-thurs) or (tue-fri) bahala ka basta give at least two full days of rest. if you're still sore, skip the workout and rest. about the negative, yes it is twice as long as the lifting phase. If you have time, I suggest you try max-ot its really a good workout plan

[blakedaddy]

ok let's be totally HONEST with each other here. Let's post our stats. I'll start:
5' 147 lbs arnd 12% bodyfat
bench:180 for 2
squat:255 for 2
deadlift 235 for 4

how about you guys

[blakedaddy]

sorry for the typo. it's 5'7 147 lbs

[Brandon96]

Blake, you told me it's OK to cross train in my arnis thingie while working out. That means I have to do them on my off days when I'm not working out. If I do your program on Sunday and Thursday, then that means I can do my kali (arnis) on Mondays, Tuesdays, Fridays, and formal instruction in it on Saturdays.

Will I still be overtrained? If I do still feel overtrained, should I just cut back on my arnis? Or is the program you gave me guaranteed that I won't overtrain anymore, even if I cross train in arnis? My arnis activity consists of aerobic like footwork drills of 100 reps or so per footwork drill, followed by muscled full power strikes in the air or against a tire with more or less 100 or more reps. Of course, some days I guess I'll just go through the forms without putting in too much power.

Physique? Hiya ako eh....anyway, I want to look like Mike O'Hearn.:)

[meleagant8]

blake...do they have a treadmill? ano ba mas magandang unahin?treadmill or lifting weights? sabi nyo mas maganda na one part ng body ang iworkout sa isang araw...what if you are just a beginner like me....*** binigay ni blake na workout e for the whole body diba? ok lang naman un diba? mgailang hours kaya un?

[CLY]

http://www.ast-ss.com/training/exercises/eow-intro.asp

EVERYTHING YOU NEED TO KNOW ABOUT MAXOT AND ITS PRINCIPLES IS IN THAT SITE. Just browse around this site especially the Q&A portions, you'll learn a lot trust me.

my favorite trainer in this site is Skip la cour. the site has a lot of good advice from diff. trainers.

my stats:

i'm 5'9. 20 yrs. old, 165lbs. i have no exact measurement of my body fat but i think it would be around 15%.

i dnt do squats and deadlifts. i just train my upperbody so i could catch up to my huge lower body. i'm heavy legged and quite muscular in the legs (it runs in the family). i flat bench 150 lbs. for 3 sets.

meleagant,

ang ibig kong sabihin ay once a week lang i train ang isang body part. but for you, i think you're better off with full body workout. it will work good on you. you'll get stronger and feel lighter. good for your basketball. just limit your workout to an hour and a half at most.

blake,

thanks. please do give me a copy. i'll pm you.

[meleagant8]

Originally posted by CLY
http://www.ast-ss.com/training/exercises/eow-intro.asp

EVERYTHING YOU NEED TO KNOW ABOUT MAXOT AND ITS PRINCIPLES IS IN THAT SITE. Just browse around this site especially the Q&A portions, you'll learn a lot trust me.

my favorite trainer in this site is Skip la cour. the site has a lot of good advice from diff. trainers.

my stats:

i'm 5'9. 20 yrs. old, 165lbs. i have no exact measurement of my body fat but i think it would be around 15%.

i dnt do squats and deadlifts. i just train my upperbody so i could catch up to my huge lower body. i'm heavy legged and quite muscular in the legs (it runs in the family). i flat bench 150 lbs. for 3 sets.

meleagant,

ang ibig kong sabihin ay once a week lang i train ang isang body part. but for you, i think you're better off with full body workout. it will work good on you. you'll get stronger and feel lighter. good for your basketball. just limit your workout to an hour and a half at most.

blake,

thanks. please do give me a copy. i'll pm you.

ah..okei...thanks a lot...kaya ko kaya ng 1 and a half hour yung workout na binigay ni blake? ilang pounds ang maganda for a beginner like me?

[CLY]

kaya ***** basta concentrate on your work out. rest for a minute or two only then back to your next set.

kug ilang pounds, depende sa natural strength mo yan eh. if you can lift more than the rep limit that blake gave you dapat add more weight. dnt worry about the weight. you'll figure it out.

[Brandon96]

Guys,

My arnis teacher once told me when I was starting out to train arnis with him that I should just do 50 pushups, 50 free squats (w/o weights), and 10-20 pullups, and of course as many crunches as I can. Do this daw everyday, and I'll be fine.

Will they be a viable substitute for weight training? I'm pissed off at my gym kasi it's so full of people from 5pm to 10pm closing time. I'm thinking of moving to a nearby gym that's not aircon but since it lost its clients to my current gym (which is airconditioned and has a more appealing look), mas maluwag na siya at mas presko since hindi punong-puno. Or, I might just shift training from weights into pushups and pullups and squats and crunches daily.

Question: Why do the advanced guys work out for 2-3 hours? If I want to get big a la Mike O'Hearn, do I have to work eventually towards getting to 2-3 hours of training a day? Or will HIT and Max-OT do the trick with less time of 1 hour a day only?

What's the difference between Max-OT and HIT? I know that HIT emphasizes 1 work out a week only, with not more than 50 minutes (it encourages people to work out in 20 minutes or so pa nga eh, if kaya).

Can we categorically say that Mike Mentzer and Dorian Yates got their bodies with workouts that lasted only 1 hour a day, with just 1 training day a week? That would be great for people who are busy like me.

I am 5' 9", and I weigh 180 lbs. I'm working on losing my gut. I'd say I still have some 20% body fat.

Is it really possible to have a training effect on your muscles with just 1 training day per week per body part? Or should we devote at least 2 training days a week for each body part?

[blakedaddy]

Brandon,

by all means transfer to the other gym as weight training provides what body weight exercises cant and that is overload.
the difference of max-ot and HIT is that max-ot focuses on the compound movements and limits isolation exercises and unilateral exercises as well. its rep range is 4-6 while HIT varies.

about training frequency, if you train hard once a week will be more than enough anything more may result in overtraining. also, if you work out for more than an hour your body will turn to a catabolic state. I don't know how often Mentzer trains but I think Dorian trained 4x a week.

[Bongsi]

Bongsi's stats:
5'6" 150 lbs and 12% bodyfat
Chest: 38
Waist: 30
Bench: 220 for 1
Squat: 270 for 1
deadlift: 300 for 3

Aiming for 160 lean by November... mas masaya na ako kung 170 lean by then. But who knows... if i can get 160 by June, in time for ironnman mas OK!!!

http://www.ironpinoy.com

[blakedaddy]

Bongsi,

looks like you're cmpetig. good for you. with what I saw in the musclemania competition last year, I would suggest you go for the ripped look as most of the competitos looked smooth and flat. So it wold be best that you go up to around 170 then start dieting down. Mass isnt everything in a bodybuilding competition.

[Bongsi]

Yo Blake,

Yeah... my off-season weight will be 170-180 lbs and start to diet 3 months b4 tourney to be totally ripped. My competition weight will be 160 but if get too ambitious my competition weight will be 170.

I changed all my routine and insituted a much more stricter diet. Plus supplementation. M testing new brands which ironpinoy will carry, like micronized creatine and whey with glutamine, plus others....Thanks in whole to the ironpinoy chatroom where US Certified trainers were online. Not all the time though but i frequent it.

My gains were very acceptable and if i continue and consistent with my training ang diet, my goal will be achievable. After 2 weeks, I will try Nitrotech, i heard it is really good and US CPT's are recommending it, especially for beginners.

Its about 3,150 (the cheapest by far) pesos at healthwise store in Tutuban and may last you for about 4-6 weeks.

[CLY]

Originally posted by Bongsi
Bongsi's stats:
5'6" 150 lbs and 12% bodyfat
Chest: 38
Waist: 30
Bench: 220 for 1
Squat: 270 for 1
deadlift: 300 for 3

Aiming for 160 lean by November... mas masaya na ako kung 170 lean by then. But who knows... if i can get 160 by June, in time for ironnman mas OK!!!

http://www.ironpinoy.com

nice stats. good luck in your competition! practice your posing! yung iba malaki lang katawan pero di magaling mag-pose. sayang lang di nakikita yung ganda ng katawan!

[blakedaddy]

Bongsi,

you can get nitrotech at a cheaper price from cutting edge in galleria or ali mall they sell for around 2800 a jar. However, the only thing thast makes nitrotech really effective is because it has micronized creatine in it. I'd suggest you buy optimum whey its much cheaper and is quite good. I have to agree with Cly, there are many bodybuilders out there who can't win shows because they can't pose for $h&t

[blakedaddy]

guys, just another off topic question. who's your fave bodybuilder??
mine would have to be Kevin Levrone overall. Shawn Ray for aesthetics and flex Wheeler for symmetry. among the natural bodybuilders, I like Skip La Cour and Tito Raymond. how about you guys?

[Brandon96]

At 5' 9" tall, and 180 lbs., as well as a waistline of 34" and a bench press of just 60 lbs. (dammit, I'm a long way from what I used to be in college!), I know I'm just a ninny.

Anyway, my favorite bodybuilders are the following:

1) Mike O'Hearn
2) Skip LaCour
3) Mike Mentzer (R.I.P.)
4) Frank Sepe
5) Ronnie Coleman
6) Milos Sarcev

I saw Milos transform from a chunky guy in 1995 to a well defined, ripped, guy in 1999--sort of like a "Before" and "After" from pictures of his in 2 different magazines, MUSCLE & FITNESS and ALL NATURAL MUSCULAR DEVELOPMENT.:)

BTW, did you know that Mike O'Hearn is an arnisador, learning Lacoste-Inosanto Kali (arnis) under Guro Dan Inosanto?:cool:

[ynon]

i would really feel small compared to all of you here. my stat is only 5'6", 128lbs, 28 waisline, chest 39, thighs 19, biceps 14. my flat bench is only 130lbs 4-6 reps. i'm not sure with my bodyfat but i have a pic in my homepage. maybe you can have an idea. by the way, do you work out yuor legs first or last? is there a difference if you work them out first, rather than last?

[Bongsi]

Wow, really, Nitrotech for 2,800 pesos... hmmmm when we were there last october, Nolan said its 4,500....thats a radical drop and if it is 2,800, then Nolan must have no profit from it. Nitrotech is whey and Celltech is creatine. I can get micronized creatine for only 800 pesos at 300 gms and that stuff really works compared to the base6ix brand.

Posing. Hmmmm. too bad its not on the judges list. Yup, here, they judge the athletes by ranking them on the pre-judging round (no posing). The posing is only done at the night show for the audience - not the judges. So whatever was the score in the pre-judging thats is it. No more, nothing will affect the judges score in the night show.

However at musclemania, posing is very crucial, its 1/4 of the total score.

Fave Bodybuilder? NOBODY.... I dont want to stick to stereotypes. It will do me two things. One is that it can inspire me or the second... frustration... which commonly occurs. But its good to ADMIRE other bodybuilder but i will not say that they are my FAVORITE.

[Bongsi]

OK... Posing routines are not judged in competitions here.

But for mandatory poses.... right now am practicing these mandatory poses by doing one in the morning in front of the mirror and at night... sometimes sa gym if the other guys or people i know who competes are there. I get tips from them.

I also served as a judge. And believe me, its a different thing when ur just judging and ur the one onstage.

[blakedaddy]

Bongsi,

what brand is the micronized creatine that you are taking? Where can I get some? Micronized creatine is absorbd easier into the sistem since its particles are much smaller. Since you mentioned that mandatory poses are the only requirement, then by all means practice them. Keep us posted here on how your preparation is going.

Brandon,

From what I read I know Mike O`hearn is a martial arts practitioner but I never knew he was an Arnisador. I know Flex Wheeler and Dexter jackson both hold 3rd dan black belts in Karate.

[meleagant8]

ei blake...tom dont forget...pasama ako...okei lanG? pag nasanay na naman ako kaya ko na magisa eh...pero siyempre iba pag may kasama...thanks ulit sa help!

teka....pano ba napapalaki ang mga biceps or arm muscles?
kasi di ba pag nagweights ka liliit ang mga arm muscles mo?pano lumalaki un?gusto ko kasi gawing medyo malaki ang arm ko...

[CLY]

i'm taking USA SPORTS LABS' the only whey protein. its priced at 2000 bucks a jar. i felt stronger and made more gains taking this. i bought it at health and fitness shop at robinson's place ermita near the supermarket. i think protein whey shakes are definitely better than amino tablets.

[blakedaddy]

Maleagant,

just text me. Cly, I haven't heard of the brand but if its working then thats great. Try buying optimum nutrition whey next time I got mine in cash and carry for 1200 a jar

[CLY]

blake,

optimum nutrition whey, what brand? 1200 a jar is a bargain.

USA Sports labs is new in the market so i tried it out. so far i have been satisfied.

[meleagant8]

meleagant po...hehe....

[Leif_Erikson]

Guys, mas marami bang laman ang mga jars ng GNC na optimum whey protein kaysa iyong pinakita sa akin ni Brandon96 na local creatine and local protein whey na gawa ng Ba6ix?

CLY/Blake, is your P2,000/P1,200 long lasting in that your jars last for months? Or exactly one month lang?

Yes, Mike O'Hearn does arnis. I have the issue of MUSCLE AND FITNESS of November 1995 that says he "is currently studying kali (arnis) and Jeet Kune Do concepts under Dan Inosanto".:)

If I had a wife like his, man, I'd be happy anytime!!

[blakedaddy]

Leif,

if you use it everyaday, it will last you a month. mine lasts a month and a half to two months since i only take it during my workout days. the optimum whey has 22 grams of protein per serving and has roughly around 32 servings the base6ix brand has 15 grams of protein per serving and has roughly 26 total servings

[meleagant8]

eh...singit lang...yan bang mga vitamins na sinasabi nyo para sa mga bodybuilders ****?

tsaka how can imake my arm muscles big?

[blakedaddy]

maleagant,

bilis mo talaga. the supplements we're talking about are not necessarily for bodybuilders only. they are for anyone who wants to increase their protein intake since protein helps build muscles.
about getting your arms bigger, don't worry with the workout you did a while ago they will get bigger in time. Isipin mo, I've already been working out for 2 years

[meleagant8]

Originally posted by blakedaddy
maleagant,

bilis mo talaga. the supplements we're talking about are not necessarily for bodybuilders only. they are for anyone who wants to increase their protein intake since protein helps build muscles.
about getting your arms bigger, don't worry with the workout you did a while ago they will get bigger in time. Isipin mo, I've already been working out for 2 years

bilis ko? bakit?

ah okei...uy...meleagant po...di po maleagant...hehe...so pwede din ako uminom nyan?ilang weeks ko nga pala gagawin un?or si willy na bahala sa kin?

[blakedaddy]

meleagant,

by all means sige inom ka rin ng supplements. yung program mo would be roughly mga 3-4 weeks then iibahin na

[CLY]

meleagant, how's your first training day? pinahirapan ka ba ni blake? hahaha.

na shock ka ba sa mga binubuhat nila? dnt worry. be patient darating ka din dyan.

suggestion lang. since gusto mo mawala ang fats at mag gain ng lean muscle. bumili ka ng supplements na mababa ang calories. dnt buy mass builder na supplements na 1000 to 2000 calories per drink.

[meleagant8]

blake

pwede rin ako uminom?ayos...kailangan ko ng spplement eh..si willy na ba ang magiiba nun?so mga one month..right?di pa ako sure tom...baka sa sat na lang...try ko rn gawing 3x a week...medyo sanay din naman ako eh...

[meleagant8]

Originally posted by CLY
meleagant, how's your first training day? pinahirapan ka ba ni blake? hahaha.

na shock ka ba sa mga binubuhat nila? dnt worry. be patient darating ka din dyan.

suggestion lang. since gusto mo mawala ang fats at mag gain ng lean muscle. bumili ka ng supplements na mababa ang calories. dnt buy mass builder na supplements na 1000 to 2000 calories per drink.

okei lang naman...nasa school ako and im feeling the pain..mostly sa chest part...gusto ko rin idevelop lower body ko...para sa basktball...

nga eh...kainggit...bigat na mga binubuhat nila....

ano ba magandang supplements na mababa ang calories?san ako makakabili nun?how much?

[blakedaddy]

maleagant,

whey protein by base6ix costs 655 flavored and 625 unflavored. creatine is 799. you can buy these at willy's gym or any toby's branch. if you want fat burners, they range from 850 pataas. cash and cary or waltermart are my best bets for cheap supplements

[meleagant8]

Originally posted by blakedaddy
maleagant,

whey protein by base6ix costs 655 flavored and 625 unflavored. creatine is 799. you can buy these at willy's gym or any toby's branch. if you want fat burners, they range from 850 pataas. cash and cary or waltermart are my best bets for cheap supplements

what's base6ix? creatine? explain mo naman chong...hehe..lam mo naman ako...wala ako alam...fat burners?ano sila?tablets?effective ba **** sa pag burn ng fat? wala naman bang side effects?

[blakedaddy]

yung base6ix is a brand. creatine is creatine monohydrate. it helps keep our phosphates up and helps our body retain water. there are pill and powder from. mas maganda ang powder na creatine. and fat burners are pills the only side effects are insomnia and shakiness if taken excessively

[meleagant8]

Originally posted by blakedaddy
yung base6ix is a brand. creatine is creatine monohydrate. it helps keep our phosphates up and helps our body retain water. there are pill and powder from. mas maganda ang powder na creatine. and fat burners are pills the only side effects are insomnia and shakiness if taken excessively

um..what do phosphates do to our body?gumamit ka ba ng fat burners?insomia?sakit sa ulo?advisable ba na itake ko yun?

[Chave de Braco]

Can anyone please tell me how to properly do a squat na parallel? Thanks

[Chave de Braco]

Teach me how to eat!!! Seriously, I'm 5'7 120 lbs. right now.
I skip breakfast kasi batugan ako so ma-late ako for school. During lunch, minsan walang gana kumain. Nagkaka gana lang ako kumain from merienda onwards.

[blakedaddy]

meleagant, yung phosphates give energy to out body. yan yun ATP at ADP na pinag aralan natin sa bio.
insomnia is hindi ka makatulog due to energy since fat burners speed up your metabolism

chavo.

squatting to parallel means keeping your back straight and squatting till your legs are perpendicular to the ground.

about your eating habits,
NEVER skip breakfst since this is the most important meal of the day. also, try to eat more frequently. you on't have to eat in large amounts. i assume youre trying to put on weight so i tell you that skipping meals is a no no

[Leif_Erikson]

Chave,

You should eat kahit wala kang gana. Ask your mom to spoil you by making you a healthy big sandwich packed with tomatos, lettuce, and tuna the night before so you can just microwave it and eat it in the morning. Or, better yet, WAKE UP A BIT EARLIER! If you have the discipline to work out, you should have the discipline to wake u earlier and have a healthy breakfast, like oatmeal with juice or MILO or what.

Skip the bacon and eggs and fried rice routine, though.

[Chave de Braco]

blake: ano do's and dont's? di ba dapat di lalampas knees sa toes?

Thanks blake n leif

[yebaks]

when's the best time to eat before and after a work out session?

[blakedaddy]

squatting:
don't lean forward
yup toes must be equal to knees. stance width is a matter of preference

yebaks, the best time to eat before working out is 90 minutes so the body can digest the food for energy. post workout the best time to eat is ASAP and not later within 60 minutes of the workout

[Chave de Braco]

Another question, how can I increase leg mass? Right now, I have chicken legs and it well, sucks. :) These are the only "leg exercises" in my program:

Squat
Deadlift
Calf Raises

May kulang pa ba? I read somewhere na its better to do 20-rep squats. (1 set lang) By better, I mean it's more effective. Is this
true?

Thank Yooou Again!!!!!

[blakedaddy]

good at last you're doing squats.
deadlifts works more of your back than you legs. do the stiff leg version for your hamstrings. here's a good leg mass program

squats
leg press
leg curls
stiff leg deadlifts
calf raises