This routine is fairly simple and requires that you workout roughly 3 times a week. Remember to always start with a warmup consisting of roughly 5-10 minutes of cardiovascular activities (treadmill, skipping, etc) followed by some stretching.

If you don't go to the gym, you can find alternatives for these exercises with ones you can do at home. I suggest you invest on dumbbells which you can interchange varying weighted plates.

With some discipline (3 times a week is good), you're off to that sexy and attractive body you've only seen in movies. You'll notice results in 2 weeks. Big change in 2 months. A totally new you in 4-6 months. ^_______^



--3 Days a Week Workout Plan--
Monday-Wednesday-Friday workout plan. You're free to adjust workout days according to your schedule. If you workout for more than 3 days a week, repeat the cycle for the 4th day workout day, and so on and so forth.

1st Workout Day
> Chest (http://www.symbianize.com/showpost.php?p=454275&postcount=2)
> Arms (http://www.symbianize.com/showpost.php?p=454281&postcount=3)

2nd Workout Day
> Back (http://www.symbianize.com/showpost.php?p=454295&postcount=4)
> Shoulders (http://www.symbianize.com/showpost.php?p=454306&postcount=5)

3rd Workout Day
> Legs (http://www.symbianize.com/showpost.php?p=454375&postcount=6)

CHEST

**Decline Dumbbell Chest Press**
(2 sets, 12 repetitions)

This exercise targets primarily the triceps, but includes some lower chest muscles.

1 While lying on a declined bench, grab the bar using an overhand grip, but hold them closer together than the normal shoulder-width apart.

http://i50.photobucket.com/albums/f350/jowdie/decline_close_grip_bench_press_1.gif


2 Lift it off the uprights and hold it over your lower chest at arm's length.

http://i50.photobucket.com/albums/f350/jowdie/decline_close_grip_bench_press_2.gif

3 Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.




***Cable Chest Flye***
( 2 sets, 12 repetitions)

This movement is a good one for shaping the chest, and because cables are being used there is constant tension on the muscles. However, it is a little too advanced for a beginner and should be regarded as a progression from Machine Chest Flye once basic strength has been built up.

1 Lie on the bench, making sure that your back is supported and your feet are placed on the floor or platform. Grasp the handles and extend you arms up, keeping your elbows slightly bent and your palms facing each other.

http://i50.photobucket.com/albums/f350/jowdie/cable_chest_flye_1.gif

2 Inhale, then lower the handles out to the sides into a semi-circle, keeping them in line with you shoulders. Try to work up the a range of motion that makes you feel a slight stretch in the chest area.

http://i50.photobucket.com/albums/f350/jowdie/cable_chest_flye_2.gif

3 Exhale and bring the handles back into the midline of your body, with your elbows still slightly bent, and contract the chest for a second time. Repeat for the desired number of repetitions.

ARMS

***Triceps Extension***
(2 sets, 11-12 repetitions)

This is a simple beginner's exercise that allows you to lift heavy weights and gives your triceps muscles a good all-round shape.

1 Adjust the pad to support your chest. Sit with your chest against the pads and bring the handles up. Grasp the handles with your palms facing each other and arms parallel to each other, resting the back of your arms on the chest pad. Maintain a straight back by pushing your hips toward the back of the seat.

http://i50.photobucket.com/albums/f350/jowdie/machine_triceps_extension_1.gif

2 Without letting your shoulders rise, and keeping your arms parallel to each other, exhale and push the handles down and away from you.

http://i50.photobucket.com/albums/f350/jowdie/machine_triceps_extension_2.gif

3 Push until your arms are straight, then inhale as you slowly return to the start position.



***Dumbbell Biceps Curl***
(2 sets, 11-12 repetitions)

This is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.

1 Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.

http://i50.photobucket.com/albums/f350/jowdie/dumbbell_biceps_curl_1.gif

2 Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.

http://i50.photobucket.com/albums/f350/jowdie/dumbbell_biceps_curl_2.gif

3 When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.



***Pulley Pushdown***
(2 sets, 11-12 repetitions)

http://i50.photobucket.com/albums/f350/jowdie/pulley-pushdown.jpg

1 Stand in front of pulley. Grasp handle with both hands.

2 Begin with handle up to chin, elbows out to sides.

3 Push down, straightening arms. Raise and repeat.

BACK

**Lat Pulldown**
(2 sets, 12 repetitions)

This exercise works both the back and biceps effectively.

http://i50.photobucket.com/albums/f350/jowdie/lat_pulldown_1.gif

1 Sitting on a bench, grab a bar with a false overhand - thumb on the same side as your fingers - shoulder-width grip.

http://i50.photobucket.com/albums/f350/jowdie/lat_pulldown_2.gif

2 As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.




**Cable-seated Upright Row**
(2 sets, 12 repetitions)

This is a very good back exercise that also isolates the upper back effectively when you retract the shoulderblades during the movement. The eccentric part of the movement also stretches the back muscles out.

1 Place your feet on the platform, keeping a slight bend in your knees and making your posture "tall". Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso - the handles should come all the way in until it reaches your navel.

http://i50.photobucket.com/albums/f350/jowdie/cable_seated_low_row_1.gif


2 Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position; your back going slightly forward; and with your knees slightly bent.

http://i50.photobucket.com/albums/f350/jowdie/cable_seated_low_row_2.gif

3 Repeat for the desired number of reps.

SHOULDERS

**Bar Military Press**
( 2 sets, 11-12 repetitions)

This is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.

http://i50.photobucket.com/albums/f350/jowdie/bar_military_press_1.gif

1 Sit with your back on a bench that allows a steep incline - between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.

http://i50.photobucket.com/albums/f350/jowdie/bar_military_press_2.gif

2 Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.

3 To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.



Variations:

http://i50.photobucket.com/albums/f350/jowdie/bar_military_press_3.gif

- Do the exercise when standing - it requires more abdominal and lower back strength than when seated (a,b).

- Use dumbbells and press them either together or alternately.

Precautions:

- If your shoulder flexibility allows, press the barbell from behind your neck - you will need several months of basic conditioning work before you can do this.

- Vary the distance between your hands on the barbell, up to 6 inches (15 centimeters) wider than shoulder width.

LEGS

***Machine Leg Press***
(2 sets, 12 repetitions)

This is a useful exercise for beginners that develops all the major muscles in the leg, but particularly the quadriceps and the gluteal muscles.

1 Place your feet a hip-distance apart on the footplate with your toes facing forward, and set the seat so that you have a 90 degree angle at the knee.

http://i50.photobucket.com/albums/f350/jowdie/machine_leg_press_1.gif

2 Exhale and slowly push your feet away, making sure that you keep them flat on the footplate.

http://i50.photobucket.com/albums/f350/jowdie/machine_leg_press_2.gif

3 Push out to a point at which you still have a slight amount of flexion at your knees.

4 Inhale and slowly return to the starting position.



***Single-Leg Standing Calf Raise***
(2 sets, 18-20 repetitions)

1 Sit down, place a step in front of your bench, and hold a pair of dumbbells. Place one dumbbell on each knee while setting the balls of both your feet on the step. Without touching the floor, lower both heels as far as you can.

http://i50.photobucket.com/albums/f350/jowdie/seated_calf_raise_1.gif

2 While pushing off the ball of your left foot, lift your left heel as high as you can. Then, as you lower your left heel to the starting position, raise your right heel.

http://i50.photobucket.com/albums/f350/jowdie/seated_calf_raise_2.gif

3 Alternate between the above until you finish the set.




***Dead Lift***
(2 sets, 15 repetitions)

This is a full-body exercise that works all the major muscles in the body, and especially the ones in the legs and back. It is a very difficult exercise to do, but is an excellent strength-developer when it is performed well.

1 Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.

http://i50.photobucket.com/albums/f350/jowdie/cable_front_squat_1.gif

2 Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.

http://i50.photobucket.com/albums/f350/jowdie/cable_front_squat_2.gif

3 As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.

http://i50.photobucket.com/albums/f350/jowdie/cable_front_squat_3.gif

4 Hold the position for two seconds, inhale and return the weight to the floor.



***Machine Leg Curl***
(2 sets, 10-12 repetitions)

This is a basic but effective exercise that promotes the development of the hamstrings.

1 Lay face down on the machine, with its leg pad just above your heels and make sure that your knees line up with its pivot points.

http://i50.photobucket.com/albums/f350/jowdie/machine_leg_curl_1.gif


2 Slowly exhale and pull your heels toward your hips, flexing your knees as much as you need to for comfort.

http://i50.photobucket.com/albums/f350/jowdie/machine_leg_curl_2.gif

3 When you have moved as far as you can without any sense of straining, inhale and slowly return your heels to the starting position.

Thanks for sharing this..
maidagdag ko lang..
1. Workout should never last more than 1 hr. After 1 hr, its already a waste of time. GH hormones are release in that span of time only. We need that hormones in muscle development.
2. The more muscles you used in that amount of time the more GH will be released.
3. Forego of the isolation exercises, use compound movements.
Mas marami kang mgagamit na muscles with the latter..

Thanks for sharing this..
maidagdag ko lang..
1. Workout should never last more than 1 hr. After 1 hr, its already a waste of time. GH hormones are release in that span of time only. We need that hormones in muscle development.
2. The more muscles you used in that amount of time the more GH will be released.
3. Forego of the isolation exercises, use compound movements.
Mas marami kang mgagamit na muscles with the latter..


bakit hindi pwede more than 1 hour?.. kasi nung naggygym ako inaabot ako ng 3hrs palagi.. kasi hindi lang naman sa isa ang focus ko eh.. for example chest ako.. after ng routine sa chest triceps na ako..

--nakakamiss ng maggym.. almost 1 yr na rin akong tumigl eh:)

nice. just started working out about 3 days ago. LOL

Nung naggygym ako gumagamit ako nito

http://www.nicemuscle.com/p/images/80445-m.jpg

100 caps, Php550-600.
Once a day lang ako umiinom pero mabilis results.
Para agad maghilom yung mga pinunit mong muscle fibers hehe. Paghilom mas malaki na sa dati.

kala natin kc pag mas matagal sa gym, mas maganda..
MALING akala pala yun..
Studies have shown na after 1 hr, wala ng nirerelease na GH hormones ang body natin.so anything na gawin mo after that is just a waste of time..
Kya ka nman kc nagtatagal sa gym because of too many ISOLATION exerciexes that you do, or masyadong mtagal ang rest time mo..
Why do all those BICEPS exrecises when you can do it in ONE exercise like CHINs/pull ups..HIndi lang biceps ang tama nun, kasama pa ang BACK..
Have you seen the arms of GYMNAST? di ba perfect? Walang mga arms workout na ginagwa yung mga yun..
na mention mo ang TRICEPs, just do DIPS, di lang triceps and tama nun kasama pa ang PECs and deltoids mo..
sa legs, you only need SQUATS, thats all..Thats the KING of lower body exercise..
NEVER ever stay in one routine for long, coz our body is adaptable. Once naka adapt na ang body natin sa isng routine, STAGNANT k na..IF ur a newbie, in 8 weeks u will see ramarkble change. After that you shud change your routine after every 6 weeks.
You also needs LOTS of sleep..It is while ur sleeping that you actually GROW..9 hrs of sleep every night is essential. if you can get another 1 hr in the afternoon, so much the better..

Nung naggygym ako gumagamit ako nito

http://www.nicemuscle.com/p/images/80445-m.jpg

100 caps, Php550-600.
Once a day lang ako umiinom pero mabilis results.
Para agad maghilom yung mga pinunit mong muscle fibers hehe. Paghilom mas malaki na sa dati.

Grabe bro nagkapimples ako dyan... Ikaw ba?

program ko usually 1 body part per day.. tpos mga 30 mins lang.. max na ang 45mins.. rest per exercise is about 30sec.. max is 45 sec..

day 1 - chest
day 2 - back
day 3 - shoulders
day 4 - biceps/triceps
day 5 - whole body/lower body
day 6 - lower body [optional]
day 7 - REST

i usually run for atleast 30 mins everyday before workout just to let the juices flow.. or i play basketball..

btw.. kakasimula ko lang.. 2 weeks pa lang.. pero effective 'tong program na 'to..

kala natin kc pag mas matagal sa gym, mas maganda..
MALING akala pala yun..
Studies have shown na after 1 hr, wala ng nirerelease na GH hormones ang body natin.so anything na gawin mo after that is just a waste of time..
Kya ka naman kc nagtatagal sa gym because of too many ISOLATION exerciexes that you do, or masyadong mtagal ang rest time mo..
Why do all those BICEPS exrecises when you can do it in ONE exercise like CHINs/pull ups..HIndi lang biceps ang tama nun, kasama pa ang BACK..
Have you seen the arms of GYMNAST? di ba perfect? Walang mga arms workout na ginagwa yung mga yun..
na mention mo ang TRICEPs, just do DIPS, di lang triceps and tama nun kasama pa ang PECs and deltoids mo..
sa legs, you only need SQUATS, thats all..Thats the KING of lower body exercise..
NEVER ever stay in one routine for long, coz our body is adaptable. Once naka adapt na ang body natin sa isng routine, STAGNANT k na..IF ur a newbie, in 8 weeks u will see ramarkble change. After that you shud change your routine after every 6 weeks.
You also needs LOTS of sleep..It is while ur sleeping that you actually GROW..9 hrs of sleep every night is essential. if you can get another 1 hr in the afternoon, so much the better..'

nabanggit sakin dati yan eh.. yan ata yung power sets eh.. yung isang klase lang excercise tama lahat.. tinry ko na yan ang problema ko naman hindi ko kaya karamihan dun epecially yung dip gawa nga ng malaki ako hindi ko kaya sarili ko.. :slap:

tol ask ko lang ano bang pinakabest na excercise para sa abs.. sa tagal ko kasing tumgil laki na ng tabs ko :lol:.. sabi kapag ganun daw 1year daw ang trabaho dun.. may alam ka ba na effective na paraan na hindi na kailangang pang umabot ng 1 year..

program ko usually 1 body part per day.. tpos mga 30 mins lang.. max na ang 45mins.. rest per exercise is about 30sec.. max is 45 sec..

day 1 - chest
day 2 - back
day 3 - shoulders
day 4 - biceps/triceps
day 5 - whole body/lower body
day 6 - lower body [optional]
day 7 - REST

i usually run for atleast 30 mins everyday before workout just to let the juices flow.. or i play basketball..

btw.. kakasimula ko lang.. 2 weeks pa lang.. pero effective 'tong program na 'to..

mukhang maganda program mo tol ah.. ganyan na lang kaya gawin ko pag balik ko.. hindi masyadong haggard:thumbsup:

'

nabanggit sakin dati yan eh.. yan ata yung power sets eh.. yung isang klase lang excercise tama lahat.. tinry ko na yan ang problema ko naman hindi ko kaya karamihan dun epecially yung dip gawa nga ng malaki ako hindi ko kaya sarili ko.. :slap:

tol ask ko lang ano bang pinakabest na excercise para sa abs.. sa tagal ko kasing tumgil laki na ng tabs ko :lol:.. sabi kapag ganun daw 1year daw ang trabaho dun.. may alam ka ba na effective na paraan na hindi na kailangang pang umabot ng 1 year..


tol with proper diet cguro and training d na aabot ng 1 year yan..sit ups at crunches lng after trainings will do maybe 3 to 4 times a week ok na..months lng tanggal yan..well for me ma advice ko sayo is try swimming bro..laki ng tulong nun..

hope it helps:thumbsup:

program ko usually 1 body part per day.. tpos mga 30 mins lang.. max na ang 45mins.. rest per exercise is about 30sec.. max is 45 sec..

day 1 - chest
day 2 - back
day 3 - shoulders
day 4 - biceps/triceps
day 5 - whole body/lower body
day 6 - lower body [optional]
day 7 - REST

i usually run for atleast 30 mins everyday before workout just to let the juices flow.. or i play basketball..

btw.. kakasimula ko lang.. 2 weeks pa lang.. pero effective 'tong program na 'to..


mukhang maganda nga program mo tol ah..ma try ko nga tong sayo...:salute:

program ko usually 1 body part per day.. tpos mga 30 mins lang.. max na ang 45mins.. rest per exercise is about 30sec.. max is 45 sec..

day 1 - chest
day 2 - back
day 3 - shoulders
day 4 - biceps/triceps
day 5 - whole body/lower body
day 6 - lower body [optional]
day 7 - REST

i usually run for atleast 30 mins everyday before workout just to let the juices flow.. or i play basketball..

btw.. kakasimula ko lang.. 2 weeks pa lang.. pero effective 'tong program na 'to..


This will be good for about 8 weeks, once naka adapt na your body in that routine, u'l be stagnant na..
Change that routine after 8 wks..
Di nman kelangan radical change, it may come from you set/rep scheme..Kung dati 3x12 ang routine mo try mo other set/rep style like..5x5, 4x6, 8x4, 10x3 etc..

ano mas prefer nyo.. yung mabigat pero konti reps or yung magaan peromas maraming reps?

'

nabanggit sakin dati yan eh.. yan ata yung power sets eh.. yung isang klase lang excercise tama lahat.. tinry ko na yan ang problema ko naman hindi ko kaya karamihan dun epecially yung dip gawa nga ng malaki ako hindi ko kaya sarili ko.. :slap:

tol ask ko lang ano bang pinakabest na excercise para sa abs.. sa tagal ko kasing tumgil laki na ng tabs ko :lol:.. sabi kapag ganun daw 1year daw ang trabaho dun.. may alam ka ba na effective na paraan na hindi na kailangang pang umabot ng 1 year..

DIET is #1 on the list that u shud look into..Kung kaya mong bawasan ang intake ng CARB, do it..
RICE, BREAD, all kinds of noodles and pasta fall into this. and also SWEETS..limit mo lang ang intake ng mga yun.
sa exercise mas bagay at applicable sa yo ang WHOLE BODY routine 3x a week. in between that, do HIIT..( HIgh Intensity Interval Training )
PAnu yun, anu yun???
ganito po yun. warm k muna by 5 mins walking.
Then, run for 20-30 sec, then walk again by 2 min. Ulitin mo lang ayng sequence na yan for about 20 min.
Pag sanay ka na, bwasan mo ang walking time at dagdagan mo ng 10 sec yung run time..
No amount of ABS excersise will make it show pag balot ng fats ang body mo,maski maghapon ka pa mag crunches araw araw..HIIT and DIET and weight training will strip that fat away off you tummy. Then you will see your ABS..

Dun sa WHOLE BODY routine jaz to these.SInce di mo pa kaya mag DIPs and Chin/pull ups.
SQUAT, PULL DOWN, ROWs and DEADLIFT..These 4 exercises covers almost all you muscles.in short a time..Do 3 sets of 12 reps. If possible limit you rest time in 90 secs in between sets.
Bakit walang ABs exercise? At this point u still dont need it..When you do squat and Deadlift, kasama sa execution nun ang ABS/core muscles di mo lang nrramdaman.Meron nga mga coach na hate nila ang mag ABS exercise, kasi for them as long as you do squats specially FRONT SQUAT,you are also doin ABs work..

This will be good for about 8 weeks, once naka adapt na your body in that routine, u'l be stagnant na..
Change that routine after 8 wks..
Di naman kelangan radical change, it may come from you set/rep scheme..Kung dati 3x12 ang routine mo try mo other set/rep style like..5x5, 4x6, 8x4, 10x3 etc..

i agree bro na posible nga mging stagnant.. pero i do super sets (im not sure kung tama nga.. narinig ko na heto daw tawag e..) kasi e.. kaya 30 sec lang pahinga.. and nagiiba weights and set/rep..

mukhang maganda nga program mo tol ah..ma try ko nga tong sayo...:salute:

ayos a..

di hamak na sayo ko lang nakuha yan..

at SUPER SUPER SUPER SETS kaya ginagawa mo..

hehehe

Grabe bro nagkapimples ako dyan... Ikaw ba?

Wala naman ako napansin hehe

maganda belly dancing, nakakaganda ng shape ng katawan ng mga babae

ayos a..

di hamak na sayo ko lang nakuha yan..

at SUPER SUPER SUPER SETS kaya ginagawa mo..

hehehe


di rin tol mas maganda yung sa inyo kaya nga napapasabay ako sa inyo eh..nice one just keep it up..

nga pla bro ano take mo na med??? meron ba?:thumbsup:

ano mas prefer nyo.. yung mabigat pero konti reps or yung magaan peromas maraming reps?

depende yan tol sa GOAL mo..
If ur goal is for FAT LOSS, go for higher reps.
If ur goal is for strenght, go for heavy lower reps..
If ur in between, go for medium reps..

maganda belly dancing, nakakaganda ng shape ng katawan ng mga babae

pag hindi cya chubilita..sakit sa mata tingnan pag ang tabachiching ang nag bbelly dance..wahehehe:slap:

pag hindi cya chubilita..sakit sa mata tingnan pag ang tabachiching ang nag bbelly dance..wahehehe:slap:

hehehe..

un lang..

sa slimmers daw merong ganyang program e.. ok siguro manood ng ganun..

:clap:

pag hindi cya chubilita..sakit sa mata tingnan pag ang tabachiching ang nag bbelly dance..wahehehe:slap:

dapat palipo muna bago magbelly dancing para hindi panget tingnan:lol:

thanks bro, ask ko lang po 3 times a week din po ba ung
apat na exercises na nabanggit nyo na squat,pull down,rows at deadlift,:thumbsup: thanks ulit

ask ko lang po 3 times a week din po ba ung
apat na exercises na nabanggit nyo na squat,pull down,rows at deadlift, thanks

ask ko lang po 3 times a week din po ba ung
apat na exercises na nabanggit nyo na squat,pull down,rows at deadlift, thanks

YES..
Yung squat at deadlift pwede mong wag pagsabayin in 1 day. medyo taxing yung dalawa para isang newbie pag pinagsabay in 1 day..
let say, on MON ginawa mo yung squat, sa WED mag Deads k nman..

Here's another reason why you should do more COMPOUND MOVEMENTS rather than isolations exercises..


[Here's a study that examines this in a bit more detail:

Rogers et al

The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength

Human Performance Laboratory, Ball State University, Muncie, IN.
NSCA Conference Abstract (2000)

The researchers compared the effects of a weight training program on 5RM strength and arm circumference and divided the subjects into two groups. Group 1 performed four compound upper body exercises, while Group 2 used the same program but included biceps curls and triceps extensions.

The results showed that both groups significantly increased strength and arm size

However, the addition of direct arm training to group two produced no additional effect on strength or arm circumference after 10 weeks of training.

The additional localized training did not result in anything that the bigger compound exercises didn't provide.

Let me present a hypothetical example:

Twin brothers eating the same diet, working at the same job. Three times a week for the next 52 weeks, both brothers undertake a progressive resistance-training program, each adding weight, sets, or reps in a logical manner over the whole year. One difference: the first brother does deadlifts only. The second brother does arm curls only.


After a year, who do you think will have bigger arms? Obviously it will be the first brother, who put more overall stress and load through his system. Even though he didn't bend his elbow at all.

Charles Poliquin is fond of saying in order to gain an inch on your arm, you'd have to gain 10 pounds of muscle mass. If that's true, it'll happen a lot faster with an exercise like the deadlift than it will with the dumbbell curl.

The bottom line is that muscle growth is a systemic issue, not a localized one. If you put a stress on the forearm only, of course it would grow, but that growth would be limited because the systemic load is small. If you did deadlifts, on the other hand, the systemic load would be so big, everything would grow.


Conclusion: If hypertrophy is what you want, develop training strategies that target the entire system at once.[/COLOR]

may mga list ba kayo jan ng klase na Power Sets.. chest lang kasi alam ko eh..

may mga list ba kayo jan ng klase na Power Sets.. chest lang kasi alam ko eh..

These exercises covers all your muscles group from top to bottom icluding the much sought after ABS..If you must do isolation, spend it on the last 10 mins of ur work out..

SQUAT
DEADLIFTS
PULL-UPS
DIPS
CLEANS

eto mga walang wentang exercises..sayang ang oras nyo in perfroming these..just do the alternate exercises..

. THE PEC-DECK FLY This lift simply doesn’t allow you to move enough weight to overload the muscles and elicit growth. Moreover, most guys unintentionally allow the arm pads to hyperextend their shoulder joints as they per- form the lowering phase of the lift, and that causes injury. And no, it doesn’t “bring out” your middle chest.

DO THIS INSTEAD: The blast-strap push- up. Blast straps (available at elitefts.com) are basically nylon leashes with metal handles that can loop around a chinup bar, tree limb, or practically any other apparatus and provide the means to do a limitless number of body-weight exercises. Using them to perform pushups forces each shoulder to stabilize itself, increasing muscle activation. Wear a weighted vest or rest your feet on an elevated surface, and you’ll have an exercise that fries the chest, shoulders, triceps, and core.

2. THE LEG EXTENSION Like the pec-deck fl y, this lift doesn’t allow the quads (some of the strongest muscles in your body) to move much weight. Worse, the more weight you use, the greater the shearing forces you place on your knees, risking injury.

DO THIS INSTEAD: The single-leg squat with back foot raised. Bend one knee, raising your lower leg behind you so that you’re standing on the opposite leg. Rest the top of your raised foot on a bench or other elevated surface so that it’s level with your butt. Now squat down and up with your supporting leg. Because you’re supporting your weight on only one leg, this move trashes the quads and glutes, and challenges your balance. Your hips move freely, too, which is safer for your knees. When you can’t get to a gym, this move provides a great leg workout without weights.

3. THE SMITH-MACHINE SQUAT Since the bar travels along a fixed track, it virtually eliminates the need for your core to stabilize your body. Not good. Because your abs and lower back aren’t working like they should, frequent Smith- machine squatting leads to muscle imbalances. Also, because the track won’t allow your hips to bend like they do on a free-weight squat, you may overstress your knees.

DO THIS INSTEAD: The box squat. Set up a box behind you and then lower your body until your glutes touch it. Touching the box requires you to “sit back” as you squat, as if you were lowering yourself into a chair, and this action gets the glutes and hamstrings maximally involved in the lift. It also helps you to perfect your squat form. You can start with a higher box and gradually move to smaller boxes as you improve, ultimately training your body to squat below parallel with no box at all. Better still, the box squat places no strain on the knees, so even people with knee problems can attempt it safely.

4. THE CONCENTRATION CURL Though it’s probably the second-most common exercise in the gym (after the bench press), bag it! The weight you can use is very limited and the movement has no function in daily life or sports.

DO THIS INSTEAD: The modified preacher curl. Raise the height of a preacher curl bench so that you can curl on it while standing. Grab a bar- bell and position your triceps against the pad, as in a normal preacher curl. As you curl, bend your upper body forward to somewhere between a 45- degree angle and parallel to the floor. After you’ve curled the bar as high as possible, slowly bring your body back to upright as you lower the weight. By leaning forward as you curl, you change the angle of your forearms in relation to the floor and allow for more tension at the end of the range of motion. The payoff: You can go heavier.

5. THE LEG CURL The only time your hamstrings will ever work in isolation is when you do this exercise. The hams are meant to act in unison with the glutes and lower back, so training them alone only leads to imbalances, especially in the posterior chain—the interrelated muscles on the back side of your body that are responsible for explosive speed and power. And that’s not just bad, it’s a catastrophe, because a faulty posterior chain can leave you with an excruciating hamstring pull—even if you’re just out for a jog.

DO THIS INSTEAD: The weighted 45- degree back extension. Use a back extension apparatus while holding a weight plate to your chest; do not use a machine. This exercise works the hamstrings, spinal erectors, and glutes together. While you’ll probably never find yourself in a leg-curl position outside the gym, you’ll always be bending forward to pick things up off the floor, and the back extension trains all the muscles that make that possible.

6. THE TRICEPS KICKBACK Never mind that it’s a lift women often perform with soup cans, the kickback is just too easy. The way your body is positioned—with the arm parallel to the floor and the elbow pointing up—the triceps only really have to work to lock the elbow out at the end of the lift’s range of motion. And since the weight you’re forced to use is so light, you won’t get stronger (unless you normally have trouble lifting soup cans).

DO THIS INSTEAD: The Warren press. With a shoulder-width grip, grab a bar and lie on your back on the floor. Hold the bar overhead and begin lowering it in a straight line to right above your neck. Allow your upper arms to lower as in a bench press and your forearms to simultaneously bend back toward your head as in a triceps extension. Stop when either your triceps touch the floor or the bar is six inches off your neck, and then reverse the motion. That’s one rep. Combining a compound and isolation movement
allows you to blast the tri’s with heavy weight.

7. THE ROLLING SHRUG You know this move: Roll your shoulders forward, then shrug to your ears, then roll your shoulders back behind you before lowering the weights. Whoever invented this exercise forgot one key thing: Gravity pulls downward, not forward or back. So not only will you look like you’re going into convulsions, you’ll take tension off the traps, and you’ll grind your shoulder joints.

DO THIS INSTEAD: The seated dumbbell clean. Hold a dumbbell in each hand, palms facing behind you, and sit at the edge of a bench. Lean forward 45 degrees and then explosively straighten your body, shrugging the weights and then bending your elbows and flipping your wrists up so that you finish in the bottom position of a shoulder press. Reverse the motion to return to the starting position. That’s one rep. Seated cleans work the entire upper back, traps, and shoulders, giving you a thick-necked look without damaging your shoulders.

8. THE LATERAL RAISE While most guys use bad form anyway, swinging the weights up to shoulder level as if they were birds flapping their wings, this exercise blows even if it’s done right. The shoulders get plenty of work from presses, pullups, squats, deadlifts, and just about any other exercise you do. The lateral raise just isn’t necessary.

DO THIS INSTEAD: The muscle clean and press. This may be the best shoulder builder of all time, and it works so many other muscles that it’s also one of the most efficient moves you can do in a time-crunch workout. To perform it, just think of a clean and press, but with no thrust from the hips: Use a shoulder-width grip and perform an upright row explosively (keep your lower body in one place). Then, still using the momentum generated with your shoulders, rotate your forearms to the ceiling and press the
bar straight overhead.

9. ANY CRUNCH PERFORMED ON A CRUNCH MACHINE Crunches are a poor ab exercise, period, given that abs don’t perform crunching motions in daily life. Adding a machine to the mix only makes the move less effective. Machines limit the involvement of the lower- back muscles, which the abs aren’t designed to contract without. This leads to muscle imbalances and—you guessed it—injury.

DO THIS INSTEAD: The modified Turkish getup. Hold a dumbbell in your left hand and lie on the floor with your left leg bent and left foot flat on the floor. Your right leg should be straight and your right arm angled 45 degrees to your side. Now raise your torso off the floor, keeping your left arm perpendicular to the floor. Once you are up, turn to your right side and raise your hips off the floor, supporting yourself with your
right arm and right leg (you will be balancing on the side of your right foot). This old-school move works all your muscles, enhancing core strength and your six-pack.

10. ANY EXERCISE DONE STANDING ON A BOSU BALL “Functional-training” gurus will tell you that performing your lifts on an unstable surface, such as a Bosu, will build more muscle than lifting with your feet fl at on the ground. It won’t. The ball makes your body so unstable, you can’t handle much weight. So you’ll burn fewer calories, work fewer muscles, and end up training half as hard.

guys tips naman jan kung panu magkarun ng sixpack abs ung talgang the best way na gawin para madali ciya magka muscles and anu ba dapat kaining foods para mabilis magbuild ang muscle at how about the amino totoo bang nakakalaki kagad ng muscles un?

#1 on the list is DIET..kahit anung gawin mo sa gym kung ang diet mo nman ay puro hamburger, forget about the abs..kelangan mpababa mo sa single digits and body fats ratio mo kung gusto mo makita ur abs..Any ABS exercise is useless if ur fat.kahit maghapon k pa mag crunches..
Do lots of SQUATS coz it builds your core muscles hindi mo lang nrramdaman,Its the best core exercise..
If you're diet is good di n kelangan ng supplement, pero mahirap tlaga pag walang supplements. In building muscles, all you ever need is WHEY protein and creatine..
Yung amino, nasubukan ko n yan, its USELESS..binigyan lang ako ng pimples nun.
MArami ka mababasa ng mga products/foods supplements na maganda raw, its all bullshit! they're just after your money..

@richild
inom ka din SOYA (from magtataho)
at EGG WHITE.

@ninoi
bro,
di naman nag papalad ang whey protein diba?
pwde din ba sa nag cu CUT yun?

@richild
inom ka din SOYA (from magtataho)
at EGG WHITE.

@ninoi
bro,
di naman nag papalad ang whey protein diba?
pwde din ba sa nag cu CUT yun?

Di ko ngetz yang nagpapalad..BAka u mean nagpapalapad?
wala nmang food na nagpapalapad eh..Its your routine that will make you malapad..
YES, pwedeng pwede yun sa cutting phase..
Limit your carbs when u'r cutting..
DO lots HIIT, that will sheds fats fast that will make you ripped..

mar 31 to apr 6 workout
mwf
(superset)
a1 - db squats
a2 - bench press
b1 - db calf raises
b2 - military press
c1 - lat pulldown
c2 - hammer curls
d1 - db upright row
d2 - triceps pushdown
e1 - db lunges
e2 - crunches
plus
100 jumping jacks
100 mountain climbers

tuesday, saturday (donated blood) - rest

thursday
100 burpees
200 jumping jacks
100 bw squats
200 mountain climbers
60 pushups
40 crunches

sunday
50 pullups
50 burpees
200 jumping jacks
100 mountain climbers
50 bw squats
100 mountain climbers
50 pushups
40 crunches

effective ba ng fasting mga kuya? or may negative na effect ba un sa health ntn? may nag tanung ksi sken kun safe ba mag fasting? :D

effective ba ng fasting mga kuya? or may negative na effect ba un sa health ntn? may nag tanung ksi sken kun safe ba mag fasting? :D

wag bro.. sakit lang aabutin mo nyan;).. proper diet lang.. kumain ka pero yung tama lang at wag lang sobra.. iwasan mo rin yung mga carbo baka matulad ka sakin lumobo :lol:

effective ba ng fasting mga kuya? or may negative na effect ba un sa health ntn? may nag tanung ksi sken kun safe ba mag fasting? :D

wag ka mag fa fasting..

effective ba ng fasting mga kuya? or may negative na effect ba un sa health ntn? may nag tanung ksi sken kun safe ba mag fasting? :D

Depende yan kung anu ang purpose ng pag- fasting nya..
I've done it some years back due to skin allergy, i wud say its effective for me in that aspect.Yung mga di di napagaling ng medicine, gumaling when i did it..

hi, i'm new here. sana ok lang na itanong ko sainyo ito.

i was diagnosed with a fatty liver and a high bad cholesterol level. i was adviced to go the gym and workout pero ang iniisip ko kung pede ba ako magtake ng amino (weider amino acid 600). is it safe ba sa fatty liver ko? hdi ko kasi matanong ung doktor ko kasi wla akong contact sa kanya e matagal pa ulit next visit ko sa kanya. thanks for the help and advices in advance. :)

mga sir/mam, wala po ba kau dyang Compound Exercise dyan?

o kaya naman po pa pdf na lang po yung tut sa first page:) para mapaprint:)

thanks po:)

hi, i'm new here. sana ok lang na itanong ko sainyo ito.

i was diagnosed with a fatty liver and a high bad cholesterol level. i was adviced to go the gym and workout pero ang iniisip ko kung pede ba ako magtake ng amino (weider amino acid 600). is it safe ba sa fatty liver ko? hdi ko kasi matanong ung doktor ko kasi wla akong contact sa kanya e matagal pa ulit next visit ko sa kanya. thanks for the help and advices in advance. :)


Bro, dont wasye your money on that supplement.
You dont actully needs supplements if your diet iS good.
2 supplements lang kelangan mo if ever, WHEY protein & CREATINE.

mga sir/mam, wala po ba kau dyang Compound Exercise dyan?

o kaya naman po pa pdf na lang po yung tut sa first page:) para mapaprint:)

thanks po:)

BRO, just look for the thread of CHIN CHIN dito sa health thread.
Look for CHAD WATERBURY'S MUSCLE REVOLUTION. nka PDF n yun.
HE is one of the advocate of compund excercises.