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ni minsan hindi pa ako nakaapak sa gym...
pero sana mkawork.out din ako minsan...
pero sana mkawork.out din ako minsan...
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First Time sa GYM...
- Thread starter NEILWORX`
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ng payat ako, sa push ups ako nagsimula, nagkamuscle ang dibdib ko,,,after a month wala ng ilaki yung chest muscle ko..
after nun, nagbuhat na ako ng barbel, bench press etc... dun ko nakuha ang desired chest size ko...
after nun, nagbuhat na ako ng barbel, bench press etc... dun ko nakuha ang desired chest size ko...
- Messages
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- Thread Starter
- #64
Awts.
Hhhmmm...
Subukan mo minsan...
Hehehe!
Masarap siya sa pakiramdam...
Healthy kapa...
Nyhahahaha!
=)
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- Thread Starter
- #65
Hhhmmm...
Mostly ngayon...
Concentrated ako sa Calfs ko po eh...
At saka po, medyo natutuwa talaga ako pag routine ko eh Biceps, Triceps and Shoulders na...
Hahaha!
Yun nga lang...
Medyo parang ang nipis nung sa may chest part ko...
Medyo mahina kasi ako sa mga bench press eh...
Lalo na kung naka-incline...
Patay.
Pero, kahit papano naman, pinipilit ko parin...
Hehehe!
=)
tol eto talga ang dapat:
1. always focus on whole body part like push ups, squats, pull ups. yan ang da best exercises for beginners and the hardest even for advanced. dahil jan mo talaga makukuha ang extreme strentgh/endurance at total workout in the shortest time possible. at di lang yan, ang tatlong exercises na yan ay nakakapag stress ng central nervous system na kailangan natin para mag produce ng hormones pang palaki ng katawan.
2. sa pag kain naman ok lng yan kain ka ng kain, basta sabayan mo ng hardcore jogging (sprints) at weightlifting. always remember na keep your weight lifiting exercises to 45 minutes and NEVER do cardio before weight lifting dahil masasayang lang pagod mo. explain ko kung bakit kung gusto mo. try 50% protein 30% carbs 20% fat on your diet. madfali lng yan, wag ka na gumastos sa mga kalokohan na supplemets. milk, wholemeal bread, strawberries, bananas, EGGS, chicken, beef, pork liver, etc... lang ang kailangan mo lalo na avocado milk shake kng gsto mo tumaba!
3. after 3 monngs kung kaya mo na ang routine natoh with 3 sets pushups 20 reps, pull ups 10-15 reps, squats (low weight high rep) 30-50 reps, pwede ka na mag isolation exercises like curls, tricep dips, leg press, etc...
tandaan mo lagi " SQUAT IS KING" !
1. always focus on whole body part like push ups, squats, pull ups. yan ang da best exercises for beginners and the hardest even for advanced. dahil jan mo talaga makukuha ang extreme strentgh/endurance at total workout in the shortest time possible. at di lang yan, ang tatlong exercises na yan ay nakakapag stress ng central nervous system na kailangan natin para mag produce ng hormones pang palaki ng katawan.
2. sa pag kain naman ok lng yan kain ka ng kain, basta sabayan mo ng hardcore jogging (sprints) at weightlifting. always remember na keep your weight lifiting exercises to 45 minutes and NEVER do cardio before weight lifting dahil masasayang lang pagod mo. explain ko kung bakit kung gusto mo. try 50% protein 30% carbs 20% fat on your diet. madfali lng yan, wag ka na gumastos sa mga kalokohan na supplemets. milk, wholemeal bread, strawberries, bananas, EGGS, chicken, beef, pork liver, etc... lang ang kailangan mo lalo na avocado milk shake kng gsto mo tumaba!
3. after 3 monngs kung kaya mo na ang routine natoh with 3 sets pushups 20 reps, pull ups 10-15 reps, squats (low weight high rep) 30-50 reps, pwede ka na mag isolation exercises like curls, tricep dips, leg press, etc...
tandaan mo lagi " SQUAT IS KING" !
- Messages
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- 138
- Thread Starter
- #67
Hhhmmm...
About dun sa cardio...
Hala?!
Eh, pano po yun...
Mostly kasi, ginagawa ko...
Stationary bike muna for 15mins...
Then, do stretching, na may kasama nang routine for the ABS...
`tas ayun na...
Buhat na talaga yung sunod...
Then, stationary bike ulet pagka natapos na, for cooling down...
Hhhmmm...
T_T
ok yan stationary bike mo tol dahil warm up lang yan. tamang tama ang work out routine mo. mas maganda stretch ka ulit after your work out bago mag bike to give your muscles more room to grow. iiksi kseh ang muscle fibres pag nag bubuhat at sooner or later ma-injure ka pag ndi stretched ang muscle mo.
kung gusto mo maging "cut" or ala manny paquiao, sabayan mo ng HIIT training. yan ang tatakbo ka ng super bilis for 30 seconds and then jog slowly for 30 seconds. repeat for 20-25 mins. talo pa nyan ang tumakbo ka sa thread mill for 2 hours sa benefits.
good luck!
- Messages
- 1,216
- Reaction score
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- 138
- Thread Starter
- #69
ok yan stationary bike mo tol dahil warm up lang yan. tamang tama ang work out routine mo. mas maganda stretch ka ulit after your work out bago mag bike to give your muscles more room to grow. iiksi kseh ang muscle fibres pag nag bubuhat at sooner or later ma-injure ka pag ndi stretched ang muscle mo.
kung gusto mo maging "cut" or ala manny paquiao, sabayan mo ng HIIT training. yan ang tatakbo ka ng super bilis for 30 seconds and then jog slowly for 30 seconds. repeat for 20-25 mins. talo pa nyan ang tumakbo ka sa thread mill for 2 hours sa benefits.
Hhhmmm...
Ano po yung HIIT???
Medyo sinusunod ko na lang din yung sabi nung instructor dun sa Gym na pinupuntahan ko...
Na hindi na daw uso yung parang dang-daming plates na nakalagay, lalo na kapag mag bench press...
Yung mga tipong, madaming plates nga yung nakalagay, pero mali naman yung execution...
Eh, bale wala lang daw yun...
Parang pang-personal ego lang daw yun, ika nga...
Buti na yung medyo tama lang yung bigat para sa katawan mo, and yung nagagawa mo yung routine in a right way.
Thus, iwas injury kapa...
Hehehe!
=)
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Neil, Thanks for this thread, matagal na rin akong nagwe weights ( Bench 75lbs 50 reps 
) pero marami pa rin akong napulot na bago at"kakaibang" tips, its always good to listen to everyone's views kasi marami ka talagang mapupulot sa iba-iba at unique experiences natin as fitness buffs.
Siguro mas okay kung post mo dito yung pictures ng improvements ng gym adventures mo bro para mas specific ang input na makukuha mo from seasoned iron pumpers like avenger, ninoi, dodie etc... post na rin kami dito ng pictures ng abs namin pag medyo lumakas ang loob...
Keep it up mga tol
) pero marami pa rin akong napulot na bago at"kakaibang" tips, its always good to listen to everyone's views kasi marami ka talagang mapupulot sa iba-iba at unique experiences natin as fitness buffs.Siguro mas okay kung post mo dito yung pictures ng improvements ng gym adventures mo bro para mas specific ang input na makukuha mo from seasoned iron pumpers like avenger, ninoi, dodie etc... post na rin kami dito ng pictures ng abs namin pag medyo lumakas ang loob...
Keep it up mga tol
- Messages
- 1,216
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- Thread Starter
- #72
Neil, Thanks for this thread, matagal na rin akong nagwe weights ( Bench 75lbs 50 reps
Siguro mas okay kung post mo dito yung pictures ng improvements ng gym adventures mo bro para mas specific ang input na makukuha mo from seasoned iron pumpers like avenger, ninoi, dodie etc... post na rin kami dito ng pictures ng abs namin pag medyo lumakas ang loob...
Keep it up mga tol
Hahaha!
Uu nga noh?!
Great idea!
Hehehe!
Ehem...
Kaso, nahihiya po ako eh...
Toink?!
Nyahahaha!
Magbubuhat ndin ako ulet bukas!
Awts!
75 lbs = 50 reps?!
Mababalian yata ako nang buto pag ginawa ko yun ah?!
Nyahahaha!
Hhmmmm...
So far, hanggang 70 lbs. lang yung kaya `ko eh...
`tas 6 reps. lang kada set.
`tas medyo nakabantay na talaga saken yung Gym Instructor.
Hehehe!
Baka kasi, biglang hindi ko kayanin.
Patay.
Hahaha!
Ayos yan ah?!
Siguro ganda na nang sa chest mo???
Hhmmm...
Medyo `di ako sa mahilig talaga sa chest eh...
Ma-triceps ako talaga.
Hahaha!
Natutuwa kasi ako dun.
Bumubukol talaga siya eh.
Hehehe!
=)
- Messages
- 1,216
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- Thread Starter
- #73
Mga tsong!
Hehehe!
May nakita akong Fulll body routine sa `net...
Check it out!
Hahaha!
Workout Summary:
Main Goal: Muscle Tone
Days Per Week: 3
Workout Type: Fullbody
The 3 day-per-week whole body toning workout. This workout is designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.
This workout would go well with an existing cardio or weight loss program. You can this workout on the same day or separate days to your cardio, it really doesn't matter.
This workout hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour or so. If you need any help with this workout visit our forum.
Daily Workout Schedule:
Monday - Full Body Routine (series 1):
45 Degree Leg Press 3 sets x 20 reps
Seated Row 3 sets x 20 reps
Chest Dip 2 sets x 15-20 reps
Machine Shoulder Press 2 sets x 20 reps
Cable Curl 2 sets x 20 reps
Tricep Extension 2 sets x 20 reps
Hover 3 sets each 1 minute
Tuesday: Rest Day
Wednesday - Full Body Routine (series 2)
Smith Machine Squat 3 sets x 20 reps
Seated calf Raise 2 sets x 25 reps
Lat Pull Down 3 sets x 20 reps
Dumbbell Flys 3 sets x 20 reps
Tricep Kickback 2 sets x 20 reps
Standing Dumbbell Curl 2 sets x 20 reps
Decline Sit Ups 2 sets MAX
Thursday: Rest Day
Friday- Full Body Routine (series 3)
Dumbbell Lunge 4 sets x 10 reps each leg
Wide Grip Pull Up 3 sets MAX
Barbell Bench Press 3 sets x 15-20 reps
Standing Barbell Curl 3 sets x 15-20 reps
Tricep Bench Dip 3 sets x 15 reps
Horizontal Leg Raise 2 sets MAX
*Thanks to GymLobby Angel of GymLobby
=)
Hehehe!
May nakita akong Fulll body routine sa `net...
Check it out!
Hahaha!
Workout Summary:
Main Goal: Muscle Tone
Days Per Week: 3
Workout Type: Fullbody
The 3 day-per-week whole body toning workout. This workout is designed for people who don't want to build up bulk but just want to tone and strengthen their muscles.
This workout would go well with an existing cardio or weight loss program. You can this workout on the same day or separate days to your cardio, it really doesn't matter.
This workout hits all major muscle groups over 3 days. The total time needed for the workout is about 1 hour or so. If you need any help with this workout visit our forum.
Daily Workout Schedule:
Monday - Full Body Routine (series 1):
45 Degree Leg Press 3 sets x 20 reps
Seated Row 3 sets x 20 reps
Chest Dip 2 sets x 15-20 reps
Machine Shoulder Press 2 sets x 20 reps
Cable Curl 2 sets x 20 reps
Tricep Extension 2 sets x 20 reps
Hover 3 sets each 1 minute
Tuesday: Rest Day
Wednesday - Full Body Routine (series 2)
Smith Machine Squat 3 sets x 20 reps
Seated calf Raise 2 sets x 25 reps
Lat Pull Down 3 sets x 20 reps
Dumbbell Flys 3 sets x 20 reps
Tricep Kickback 2 sets x 20 reps
Standing Dumbbell Curl 2 sets x 20 reps
Decline Sit Ups 2 sets MAX
Thursday: Rest Day
Friday- Full Body Routine (series 3)
Dumbbell Lunge 4 sets x 10 reps each leg
Wide Grip Pull Up 3 sets MAX
Barbell Bench Press 3 sets x 15-20 reps
Standing Barbell Curl 3 sets x 15-20 reps
Tricep Bench Dip 3 sets x 15 reps
Horizontal Leg Raise 2 sets MAX
*Thanks to GymLobby Angel of GymLobby
=)
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Good point tol...
Etong additional reading regarding Free Weights VS Machines.
Eto pa: Free Weights VS Strength Training Equipment
Last edited:
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- Thread Starter
- #78
- Messages
- 1,216
- Reaction score
- 35
- Points
- 138
- Thread Starter
- #79
Hahaha!
Hhhmmm...
Kahit naman ako, studyante pa lang `din ako...
Hehehe!
I'm 19 years old pa lang...
Medyo nahawaan lang ako nung isa kong katropa...
Ayun...
Nagpagka-try ko...
Nakakaadik talaga...
Hahaha!
Kaya naman yan...
Kahit gym ka lang pagka may libre kang time...
Yung mga tipong walang homework o `di kaya'y hindi naman masyadong pagod...
Go to the gym...
Hehehe!
Pramis!
Oo, masakit siya sa katawan pagkatapos nung isang araw o makalawa, nung sa first day kang nang Gym...
Pero, pag nakikita mo na yung results...
Nako nako...
I bet...
Babalik at babalik ka dun sa gym na pinuntahan mo...
Hahaha!
Mas masaya siya kapag maraming kasama...
Especially kung mga kaibigan o ka-tropa mo yung kasama ko...
Hehehe!
Tapang trip trip at kulitan habang naggGym...
Hahaha!
Mas masaya talaga...
Hehehe!
=)
- Messages
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kung wala talagang time para mag punta sa gym,
kahit body weight exercises na lang muna gawin sa bahay.
pushups,
pullups/chinups (kung may bar sa house),
bodyweight squats,
crunches,
burpees, http://www.youtube.com/watch?v=c_Dq_NCzj8M
mountain climbers, http://www.youtube.com/watch?v=HSTK0XzbFN0
jumping jacks,
sex,
etc.
pwde din naman bumili ng kahit dumbbells muna,
para madagdagan yung exercises na pwdeng gawin.
kahit body weight exercises na lang muna gawin sa bahay.
pushups,
pullups/chinups (kung may bar sa house),
bodyweight squats,
crunches,
burpees, http://www.youtube.com/watch?v=c_Dq_NCzj8M
mountain climbers, http://www.youtube.com/watch?v=HSTK0XzbFN0
jumping jacks,
sex,
etc.
pwde din naman bumili ng kahit dumbbells muna,
para madagdagan yung exercises na pwdeng gawin.
