First Time sa GYM...

[sayrah18]

Guys I need some help.

Bukas kasi ng morning magygym ako 1st time ko palang bukas. Ang katawan ko slim built di naman ako payat .ung tama lang
anu unang una ko gagawin?? Gusto ko kasi lumake katawan ko eh. . Advise naman po kung anu2x mga dapat gawin at ilang araw bago bumalik at tsaka ilang oras dapat sa gym. .

bro u can try some of the basics na nilagay q din sa thread na nadito or if you dont want you can also try dun sa mga ibang nagpost din dito..or
anu ba ung gusto mo focus mo?
stats: age,weight, built
goal: lean, gain muscle,body builder

1-2 hours is enough
4x a week rest ka kahit in between
like:
day 1 upper
day2 lower
day 3 rest
day4 upper
day 5 lower

pero since magstart ka pa lang sa gym tom atleast have someone to guide you kahit sa 1st day kasikahit sundin mo ung mga nakalgay namin dito kung di mo naman alam un execution nun baka iba lang sumakit sau..you can also try and do the program..do it properly lang
gradual lng sa buhat.
have a warm up 5-10 mins
then after weight lifting cooldown at 5-10 mins

hope i help u in some ways..

 

[joetht21]

mam sayrah pahelp naman. yung left chest ko kasi mas malaki sa right ko pero right handed naman ako.im using dumbell.tska pwede humingi ng program for gaining muscle.2 mos na kasi ako naggygym pero parang mabagal yung progress ko.salamat.

stat ko. 21, 57kg, yung built ko is between meso and ectomorph. thank you mam

 

[xzyl08]

bro u can try some of the basics na nilagay q din sa thread na nadito or if you dont want you can also try dun sa mga ibang nagpost din dito..or
anu ba ung gusto mo focus mo?
stats: age,weight, built
goal: lean, gain muscle,body builder

1-2 hours is enough
4x a week rest ka kahit in between
like:
day 1 upper
day2 lower
day 3 rest
day4 upper
day 5 lower

pero since magstart ka pa lang sa gym tom atleast have someone to guide you kahit sa 1st day kasikahit sundin mo ung mga nakalgay namin dito kung di mo naman alam un execution nun baka iba lang sumakit sau..you can also try and do the program..do it properly lang
gradual lng sa buhat.
have a warm up 5-10 mins
then after weight lifting cooldown at 5-10 mins

hope i help u in some ways..

thank you pero panu ko sisimulan ang sa upper? anu uunahin ko? and anu bubuhatin ko?

 

[sayrah18]

thank you pero panu ko sisimulan ang sa upper? anu uunahin ko? and anu bubuhatin ko?

kung focus mo upper:

day 1
warm up 5-10 mins cardio(treadmill or cycling or any form of cardio)

chest/ back /triceps

10-12 reps x 3 sets

incline press(machine or bb)
flat bench press bb
pec flys db flye
bb bent over row
reverse fly
tricep overhead
tricep rope extension

cooldown low speed 5-10 mins cardio(treadmill or cycling or any form of cardio)

day2

LEGS and ABS
warm up 5-10 mins cardio(treadmill or cycling or any form of cardio)

(gluteus, hamstrings, quads muscles)Free hand squat 15-20 reps x3 sets
(quads) leg extension 15-20 reps x3 sets
(gluteus, hamstrings, quads muscles)dumbell lunge 15-20 reps x3 sets

abs

leg raises 8-10 reps x3 sets
crunch twist 15-20 reps x3 sets
reverse crunch x3 sets

cooldown low speed 5-10 mins cardio(treadmill or cycling or any form of cardio)

day 3 REST

day 4 CHEST - SHOULDER-ARMS
warm up 5-10 mins cardio(treadmill or cycling or any form of cardio)

bench press 10-12 reps x 3 sets
push up
pull over
(shoulder, trapezius, upper back)
shoulder press 10-12 rep x 3 sets
standing lateral raise 10-12 rep x 3 sets
(biceps)
upright row10-12 rep x 3 sets
alternating bicep curls 15 rep per arm per set 3 sets
bicep curl (machine)


cooldown low speed 5-10 mins cardio(treadmill or cycling or any form of cardio)

day 5

BACK and LEGS
warm up 5-10 mins cardio(treadmill or cycling or any form of cardio)

lateral lunges DB 10lbs bb 4-6 reps 3 sets per side
lower back good morning BB 8-10 reps x 3 sets
(upper arms, lats dorsi back)wide grip row bb (moderate weight) 8-10 rep x 3 sets
reverse leg extension machine or leg press 8-10 rep x 3 sets
bench step up DB 8-10 rep x 3 sets

cooldown low speed 5-10 mins cardio(treadmill or cycling or any form of cardio)

u can add abdominal exercise if you want additional to your routine..

 

[xzyl08]

ayun thank you po ms.sayrah teka anu po ba yung reps?

 

[sayrah18]

ayun thank you po ms.sayrah teka anu po ba yung reps?

reps- short for repetitions aka bilang/count mo sa exercise
sets - ilang beses mo gagawin yung routine

hindi ako naglagay ng lbs ng db at bb kasi d ko alam kung ilan ang kaya mo buhatin..start ka sa 10lbs kung kaya mo naman..

 

[joetht21]

mam sayrah pahelp naman. yung left chest ko kasi mas malaki sa right ko pero right handed naman ako.im using dumbell.tska pwede humingi ng program for gaining muscle.2 mos na kasi ako naggygym pero parang mabagal yung progress ko.salamat.

stat ko. 21, 57kg, yung built ko is between meso and ectomorph. thank you mam

mam sayrah nalampasan niyo po yung tanong ko.

 

[xzyl08]

ay paxenxa ayun pala yun.hehe. . Thank you po . .

 

[sayrah18]

mam sayrah pahelp naman. yung left chest ko kasi mas malaki sa right ko pero right handed naman ako.im using dumbell.tska pwede humingi ng program for gaining muscle.2 mos na kasi ako naggygym pero parang mabagal yung progress ko.salamat.

stat ko. 21, 57kg, yung built ko is between meso and ectomorph. thank you mam

bro i guess may mali sa naging buhat mo kaya lumaki ung left chest mo compared sa right. yes you're right handed pero nagtaka ako kasi it supposed to be sa right ung mas lalaki or pwede din naman the more you execute in right ung left naiiwan hindi mas nagiging developed..for my analysis lang naman

anu na ba ang ginagawa mong routine can i know?
kung in between meso at ectomorph ka eh di medyo ok na katawan mo more muscle and cuts na lang cguro yan..if i may say ah..

ectomorph - payat
mesomorph- medium built which is good
endomorph- mataba or fat

 

[sayrah18]

ay paxenxa ayun pala yun.hehe. . Thank you po . .

oo un un bro..

 

[sayrah18]

mam sayrah nalampasan niyo po yung tanong ko.

ngareply aq bro pasensya na late yata napost ang tagal ng net ko..up bro read my post for you..
Quote:
Originally Posted by joetht21
mam sayrah pahelp naman. yung left chest ko kasi mas malaki sa right ko pero right handed naman ako.im using dumbell.tska pwede humingi ng program for gaining muscle.2 mos na kasi ako naggygym pero parang mabagal yung progress ko.salamat.

stat ko. 21, 57kg, yung built ko is between meso and ectomorph. thank you mam
bro i guess may mali sa naging buhat mo kaya lumaki ung left chest mo compared sa right. yes you're right handed pero nagtaka ako kasi it supposed to be sa right ung mas lalaki or pwede din naman the more you execute in right ung left naiiwan hindi mas nagiging developed..for my analysis lang naman

anu na ba ang ginagawa mong routine can i know?muscle group you want to improve?
kung in between meso at ectomorph ka eh di medyo ok na katawan mo more muscle and cuts na lang cguro yan..if i may say ah..

ectomorph - payat
mesomorph- medium built which is good
endomorph- mataba or fat

 

[sayrah18]

offline muna for now tom na lang ulit aq reply mga kasymb gym pipz...sleep mode ..

 

[joetht21]

bro i guess may mali sa naging buhat mo kaya lumaki ung left chest mo compared sa right. yes you're right handed pero nagtaka ako kasi it supposed to be sa right ung mas lalaki or pwede din naman the more you execute in right ung left naiiwan hindi mas nagiging developed..for my analysis lang naman

anu na ba ang ginagawa mong routine can i know?
kung in between meso at ectomorph ka eh di medyo ok na katawan mo more muscle and cuts na lang cguro yan..if i may say ah..

ectomorph - payat
mesomorph- medium built which is good
endomorph- mataba or fat

bro may mali nga siguro.pero itutuloy ko parin ba yung dumbell?o magbabarbell nalang ako?
nagistraight set na ko ngaun pero nung first month ko pyramid gamit ko. eto routine ko monday - shoulder legs. wed - chest bicep, friday - back tricep, saturday chest.
tska pano ba magpacuts?salamat mam

 

[rasvy123]

sino po ba taga vista verde cainta dito? pasama naman ako oh.

 

[sayrah18]

bro may mali nga siguro.pero itutuloy ko parin ba yung dumbell?o magbabarbell nalang ako?
nagistraight set na ko ngaun pero nung first month ko pyramid gamit ko. eto routine ko monday - shoulder legs. wed - chest bicep, friday - back tricep, saturday chest.
tska pano ba magpacuts?salamat mam

oo continue mo pa rin ung dumbell but i suggest you go unto barbell or machine para mas balance ung execution mo in terms of your chest..
masyado hyper yung pyramid nagheavy ka tpos dropset din after and nless mo ng repetitions kapag nagheavy ka.. sana you go into basics muna para sanay yung katawan mo bago ka magheavy then progression na yan ung pyramid.

about your routine muscle group tawag jan split training
suggestion lang you can change your wed chest- triceps thurs back-biceps para opposite muscle then sat pwede chest and back with trapezius..

(trapz and upper back)upright row
db raises

(latissimus dorsi, sides of back) lat pull down
isolateral pulldown
hanging pull ups
T bar row
pulley

you can contunue your routine..atleast you know the terms and basics..

kapag CUTS - definition of muscle yun.. pwede ka mgwrkout ng cuts kapg ok na at namaster mo na lahat at naachieve mo na ung desirable na tinggal mong fats sa katawan mo.. i suggest if na aachieve mo na ung gusto mong katawan have some1 or gym buddy na marunong in training for goal ng cuts kasi mahirap kapag di mo personal nakikita ung katawan ng isang tao para magadvise aq..depends din un kung anu na ang level strength capacity ng isang tao.. cnxa na bro i cant help you in terms of dun sa CUTs iba pa rin kapag nahandle or ntrain mo.. un muna sa ngaun..

keep it going ur still on the track..

 

[joetht21]

oo continue mo pa rin ung dumbell but i suggest you go unto barbell or machine para mas balance ung execution mo in terms of your chest..
masyado hyper yung pyramid nagheavy ka tpos dropset din after and nless mo ng repetitions kapag nagheavy ka.. sana you go into basics muna para sanay yung katawan mo bago ka magheavy then progression na yan ung pyramid.

about your routine muscle group tawag jan split training
suggestion lang you can change your wed chest- triceps thurs back-biceps para opposite muscle then sat pwede chest and back with trapezius..

(trapz and upper back)upright row
db raises

(latissimus dorsi, sides of back) lat pull down
isolateral pulldown
hanging pull ups
T bar row
pulley

you can contunue your routine..atleast you know the terms and basics..

kapag CUTS - definition of muscle yun.. pwede ka mgwrkout ng cuts kapg ok na at namaster mo na lahat at naachieve mo na ung desirable na tinggal mong fats sa katawan mo.. i suggest if na aachieve mo na ung gusto mong katawan have some1 or gym buddy na marunong in training for goal ng cuts kasi mahirap kapag di mo personal nakikita ung katawan ng isang tao para magadvise aq..depends din un kung anu na ang level strength capacity ng isang tao.. cnxa na bro i cant help you in terms of dun sa CUTs iba pa rin kapag nahandle or ntrain mo.. un muna sa ngaun..

keep it going ur still on the track..

sir yung sa unang paragraph medyo nalito ako pwede po pakiclarify?hehe

yun nga sana gusto ko sir yung smith machine kaso kulang mga equipments dito sa gym na pinupunthan ko very limited lang mga gamit kaya 6 am ako naggygym.agawan kasi sa db at plates.

about po sa cuts talagang kelangan ko munang maggain ng muscle bago ako magpacuts.tama po sir?
salamat sir

 

[sayrah18]

sir yung sa unang paragraph medyo nalito ako pwede po pakiclarify?hehe

yun nga sana gusto ko sir yung smith machine kaso kulang mga equipments dito sa gym na pinupunthan ko very limited lang mga gamit kaya 6 am ako naggygym.agawan kasi sa db at plates.

about po sa cuts talagang kelangan ko munang maggain ng muscle bago ako magpacuts.tama po sir?
salamat sir

ok lng bro ung sa 1st paragraph: you told me kung ok pa rin ba gumamit ng dumbells o magbarbell ka na lang.. ok lang mag dumbell pero i suggest na mag barbell at kung may machines naman like chest press, pec flys chest gamit ka nun para maging stable yung execution mo ng chest exercise kung wala then atleast barbell na lang.

ung sa sinasabi ko kasi diba nagpyramid ka ng workout.. ang pyramid kasi nagincrease ka ng weight o bigat ng plates or db then ung reps mo kapg mababa ung weight high reps kapag mabigat na ung weight low reps ka na then i dropset mo naman un tanggal ka ng plates to failure

ex.

bb bench press 40 lbs 15 reps
then increase at 45lb 12 reps
then increase at 50lb 10 reps
then increase at 55lb 8 reps

then para masabi mo na pyramid xa idropset mo xa
pump at 55lb 8 reps
then increase at 50lb 10 reps
then increase at 45lb 12 reps
bb bench press 40 lbs 15 reps
to failure meaning hanggang saan ung kayanin
then less ung rest 30 sec -1 min will do kung gsto mo magpalaki less mo ung rest pero the counting and breathing should follow accordingly and properly hindi ung basta pump ka lang ng mabilis para mas mafeel ng katawan mo ung ginagawa mo di kailangan magcheat at ibobounce mo lng ng mabilis sa chest.. proper form and breathing techniques should be noted..

kung sana when you start you routine you go into basics muna tapos kapag sanay na maguhat ung katwan mo ng heavy then you go into pyramid and then drop set and to failure..tpos change ka na ulit nga goal depends kung anu na ung progression mo. but since you started that way at perception mo naman ung ganun na routine you can still go on with your routine wala naman ako biased dun mas maganda lang kung nacondition ung katawan mo before you go into progression goal which is pyramid tarining, dropset, superset, compound etc.

yup u need more to developed muscles di pa pwede ung cuts sau.. u still have a long way to go but then with discipline and behavior na you will continue your routine hindi ung kung kailan mo lang gusto mdyo matatagalan pa un..okidoki..

 

[tribal00l]

baka lalaki lang pinupunta mo sa gym

 

[Abs05]

Bro base on my 4 years n naggym ako,sabi mo first time mo ganito gawain mo..

1.famillaries the equipment,saan gamit,paano gamitin at saan muscle ang tinatamaan,
2.depende kung what form ng muscle b gusto mo,it is tone,balcky,sexy etc
3.kailang magset ng program,kung araw araw ok lng n isang muscle iworkout,3 times a week 2-3 muscle ang iworkout..3 times a week ung standard 40 mins to 1 hrs it ok lng nman 2 hrs.
4.proper execution set,at repitation,d kailan, pabigatan ng buhat kailang tama.
5.sipag at tsaga bawasaan ang bisyo or tanggalin..sbi m d ka mataba d payat okay lng kumain ng kumain,,for me wag kna gumamit ng mga gamot,be natural,
6.kailang wlang muscle n maiiwana i mean lahat iworkout m..para porpotion.

Workout.
Repitatio:8-12
Set:4

chest
-flat bench
-flat dumbell press
-inclined barbell and dumbell press
-declined barbell and dumbell press

tricep
-ez bar extension
-dumbell extension
-alternate dumbell extension
-pully push down
-rope
-deps

back
-barbell and dumbell rowing
-pullover
-dift leap
-seated row
-pull up back and front

biceps
-standing barbell curve
-dumbell curve
-alternate damber curve
-hammer
-ez bar dumbell curve

traps and shoulder
-front double dumbell raise
-fronf alternate dumbell raise
-side double dumbell raise
-alternate side dumbell raise
-barbell front raise
-shrag dumbell and barbell

legs
-legs press
-aquat

example lng ng program po e2 basic..matutunan m lahat ng program pag medyo mtagal k n..at magbasa wag mahiya magtanong s mga kasama instructor s gym kung mayaman tapos s mga mamahalin gym kumuha k ng personal trainor..thanks sana kahit papaano makatulong.

 

[sayrah18]

baka lalaki lang pinupunta mo sa gym

sana di ka naman maging judgemental.. i used to train bro from abroad and here ng mga clients sa gym..i just wanted to help..im just suggesting and advising its still up to the person kung anu gusto nia gawin sa routine..wala naman cguro masama kung makatulong..