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First Time sa GYM...

snowman said:
pre @neilworx, after 7 loooooooong years, batu-bato na ba katawan natin??? =) hirap magpunta ng gym regularly nuh??
Click to expand...

Hahaha!
Sana sana nga po eee.
Kaso, waley.
Medyo payatots paden.
Hahaha!
Ngayon, sa bahay lang muna ako...
Gamit ng dumbbells.
Hehehe!

=)
 
sana may mga before and after photos tayo dito para makita yung improvements and kung gaano katagal bago ma achieve yung ganong physique. Pati yung program.
 
shinchan77 said:
mga sir pa help din ako. ano ano ba mga routine na pwede kong gawin. 1st time ko kasi mag gym. gusto ko sana weightloss tapos mawala yung man boobs. sa cardio bike at threadmill lang ba ok na? tig 30 mins? tapos sa mga weightlifting ano gagawin ko at ilang rep at sets? salamat po.
Click to expand...

best you can do is to lift weights... especially if you want to remove your man boobs...

Search ka bro sa internet lalo na sa Mens Health or Bodybuilding.com ng mga programs na pwede mo gawin lalo na pag nagsisimula ka plang...

eto sample ko sayo:
Wholebody exercise - MWF
Monday
- Squat (2-3 sets, reps 8-10)
- Bench Press (2-3 sets, reps 8-10)
- Barbell row (2-3 sets, reps 8-10)
- Military press/Overhead press (2-3 sets, reps 8-10)

Wednesday
- Deadlift (2-3 sets, reps 8-10)
- Bench Press (2-3 sets, reps 8-10)
- Barbell row (2-3 sets, reps 8-10)
- Military press/Overhead press (2-3 sets, reps 8-10)

Friday
- Squat (2-3 sets, reps 8-10)
- Bench Press (2-3 sets, reps 8-10)
- Barbell row (2-3 sets, reps 8-10)
- Military press/Overhead press (2-3 sets, reps 8-10)

Mapapansin mo Squat at Deadlift lang binago ko diba? Mahirap kasi pagsamahin yan in a one routine, although pwede naman kung kaya mo na :)

Now on the following week mo, unahin mo si Deadlift for monday then Squat for Wed and Deadlift again for Friday... irotation mo nalang sila as needed :)

About cardio, you can run for 5-10mins pre and post workout, depende sayo, or gawin mo cardio mo on saturday or sunday...

This routine compose of compound exercises (targeting multiple muscles in one exercise). This is good for beginners para masanay katawan mo.

Para sa bigat, magsimula ka muna sa magaan, remember sa weight lifting, napaka importante ng FORM. Perfect form will result to faster muscle growth and avoids injury (google mo nalang mga forms).

Do this for 8-10weeks, then saka ka na mag SPLIT routine (one or two muscle group per day).

AND! remember sabi ng mga expert ang gym ay 30% lang ng body composition mo... 70% is the food intake... so watch out what you eat... pwedeng ganto gawin mo:

Gym day = normal to high carbs; high protein and fiber foods
Normal day = low to medium carbs; high protein and fiber foods

Sana makatulong ito
 
ronell10 said:
best you can do is to lift weights... especially if you want to remove your man boobs...

Search ka bro sa internet lalo na sa Mens Health or Bodybuilding.com ng mga programs na pwede mo gawin lalo na pag nagsisimula ka plang...

eto sample ko sayo:
Wholebody exercise - MWF
Monday
- Squat (2-3 sets, reps 8-10)
- Bench Press (2-3 sets, reps 8-10)
- Barbell row (2-3 sets, reps 8-10)
- Military press/Overhead press (2-3 sets, reps 8-10)

Wednesday
- Deadlift (2-3 sets, reps 8-10)
- Bench Press (2-3 sets, reps 8-10)
- Barbell row (2-3 sets, reps 8-10)
- Military press/Overhead press (2-3 sets, reps 8-10)

Friday
- Squat (2-3 sets, reps 8-10)
- Bench Press (2-3 sets, reps 8-10)
- Barbell row (2-3 sets, reps 8-10)
- Military press/Overhead press (2-3 sets, reps 8-10)

Mapapansin mo Squat at Deadlift lang binago ko diba? Mahirap kasi pagsamahin yan in a one routine, although pwede naman kung kaya mo na :)

Now on the following week mo, unahin mo si Deadlift for monday then Squat for Wed and Deadlift again for Friday... irotation mo nalang sila as needed :)

About cardio, you can run for 5-10mins pre and post workout, depende sayo, or gawin mo cardio mo on saturday or sunday...

This routine compose of compound exercises (targeting multiple muscles in one exercise). This is good for beginners para masanay katawan mo.

Para sa bigat, magsimula ka muna sa magaan, remember sa weight lifting, napaka importante ng FORM. Perfect form will result to faster muscle growth and avoids injury (google mo nalang mga forms).

Do this for 8-10weeks, then saka ka na mag SPLIT routine (one or two muscle group per day).

AND! remember sabi ng mga expert ang gym ay 30% lang ng body composition mo... 70% is the food intake... so watch out what you eat... pwedeng ganto gawin mo:

Gym day = normal to high carbs; high protein and fiber foods
Normal day = low to medium carbs; high protein and fiber foods

Sana makatulong ito
Click to expand...
Sir tanong lang po kapag po ba bulking ka

Pag rest day mo e low to medium carbs lng dapat?

O ok lang kahit highcarbs lagi dahil nagpapa bulk pa?

Thanks po!
 
jel2ox27 said:
Sir tanong lang po kapag po ba bulking ka

Pag rest day mo e low to medium carbs lng dapat?

O ok lang kahit highcarbs lagi dahil nagpapa bulk pa?

Thanks po!
Click to expand...

Pwede din naman maging high :)

meron kasi silang tinatawag na Carb-cycling, kung saan iniikot mo kung kelan ka maghigh in cards or maglow in carbs :)

ok lang yun, basta wag lage HIGH ha? :lol:
 
ronell10 said:
Pwede din naman maging high :)

meron kasi silang tinatawag na Carb-cycling, kung saan iniikot mo kung kelan ka maghigh in cards or maglow in carbs :)

ok lang yun, basta wag lage HIGH ha? :lol:
Click to expand...

Ganun po ba? Nababasa ko po kasi lagi sa isang thread na kain daw ng kain para lumaki

Bulking po kasi ako ngayon kaya naitanong ko kung ok lang ba na high carbs lagi
 
jel2ox27 said:
Ganun po ba? Nababasa ko po kasi lagi sa isang thread na kain daw ng kain para lumaki

Bulking po kasi ako ngayon kaya naitanong ko kung ok lang ba na high carbs lagi
Click to expand...

oo kaen ng kaen, pero anong klaseng bulk ba gusto mo?

pagclean bulk kasi, dapat masustanssya ang kinakaen mo, pwed ka mag carb cycling...

pag dirty bulk... eat all you can :lol:
 
ronell10 said:
oo kaen ng kaen, pero anong klaseng bulk ba gusto mo?

pagclean bulk kasi, dapat masustanssya ang kinakaen mo, pwed ka mag carb cycling...

pag dirty bulk... eat all you can :lol:
Click to expand...

Pano pong dirty bulk?

Yung kahit anong pagkain ang kakainin?

O kahit gaano kadami ang kainin?
 
jel2ox27 said:
Pano pong dirty bulk?

Yung kahit anong pagkain ang kakainin?

O kahit gaano kadami ang kainin?
Click to expand...

yes! ang labas mo nyan bouncer... kaya ingat ingat...

bro i suggest continue naten usapan sa "Gaining/Loosing Weight" na thread dito, mas maraming makakatulong sayo
 
Sir Ronell anu po mapapayo mo sa akin na routine ko .. gain weight sana 2 session nako sa gym 5 exercise pa ung binigay ng instructor sa akin.

by d way ectomorph ung body ko 5,7 55kg gusto ko magka gain kahit papano nagstart ako kumain 6x a day .. papayo sana ako .. ok ba ung ginawa ko every other day ako nag ge gym gym ako ngaun bukas hindi next day gym na naman.
 
Last edited:
kenjuh said:
Sir Ronell anu po mapapayo mo sa akin na routine ko .. gain weight sana 2 session nako sa gym 5 exercise pa ung binigay ng instructor sa akin.

by d way ectomorph ung body ko 5,7 55kg gusto ko magka gain kahit papano nagstart ako kumain 6x a day .. papayo sana ako .. ok ba ung ginawa ko every other day ako nag ge gym gym ako ngaun bukas hindi next day gym na naman.
Click to expand...

nasagot ko na ata to sa kabilang thread? :)
 
Tanong lang .planning to go to gym 1st time.. Ano kayang magandang program para sakin

5'4
57kg

Gusto ko kasi mag focus sa chest saka sa back..

Any suggestions.

TIA....
 
Last edited:
kokosilent said:
Tanong lang .planning to go to gym 1st time.. Ano kayang magandang program para sakin

5'4
57kg

Gusto ko kasi mag focus sa chest saka sa back..

Any suggestions.

TIA....
Click to expand...

Para sakin 5x5 o yung ice cream fitness ata yun

Ako kasi 5x5 ang ginagawa ko
 
Hi Guys,

gusto ko sana mag gym, kaso wla ako kasama ,
sino ba yan tga makati west rembo, bka pwde sumama,

1st tym din kasi, kung saka sakali, kaya sana gusto ko may kasama.
din ako pamiliar kung anu ba dapat gawin or routing .

cheers !
 
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