First Time sa GYM...

[kokoBware23]

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..

tama there is no "be all end all workout" for example what works for joe may not work for john all people is unique every people have different specific goals.

 

[joetht21]

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..

sir bale yung pyramid at drop set nalang gagawin ko?ok lang po ba gamitin yung drop set sa lahat ng upper and lower body?at every workout ko yun ang gagamitin ko?
sir nakapagbasic naman ako kasi ganito yung nangyari bago po ako naggym nagpupush up ako everyday at ginawa ko din yung spartan workout yung pang home lang mga 2 mos ko ginawa yun then una po akong naggym sa may morayta during my review that was last year april 2011 straight set lang pinapagawa sakin nun tapos after ng one month ko nagstop ako kasi final coaching nanamin sa review kelangan magfocus.tapos push up push up lang tpos bumalik ako sa gym this feb 2012.

sir bigyan niyo nalang po ako ng routine kung okay lang.

 

[Argyll]

Mga boss nag bodyweight exercise ako pushup,pullups,crunches,pistolsquat for 3months eto ginagawa ko parang wala naman nagbago sa katawan ko pero in terms of strength malaki nadagdag ganun ba talga pag bodyweight ang gamit mahirap palabasin ung muscle everyday din ako mag cardio

 

[joetht21]

Mga boss nag bodyweight exercise ako pushup,pullups,crunches,pistolsquat for 3months eto ginagawa ko parang wala naman nagbago sa katawan ko pero in terms of strength malaki nadagdag ganun ba talga pag bodyweight ang gamit mahirap palabasin ung muscle everyday din ako mag cardio

in my experience sir ganun ata talaga.try mo maglagay ng resistance sir.weighted push up weighted dips pull ups.nakakatuyo ata ng muscle yung everyday na cardio sir

 

[xzyl08]

ang sarap pag 1st time sa gym ang sakit ng buo kong katawan ngayon .. focus muna ako sa upper ngayun... ... bukas balik ulit ako sa gym .. mamaya buhat lang dumb bell at push up

 

[joetht21]

ang sarap pag 1st time sa gym ang sakit ng buo kong katawan ngayon .. focus muna ako sa upper ngayun... ... bukas balik ulit ako sa gym .. mamaya buhat lang dumb bell at push up

masarap talaga bro sarap matulog nyan sa gabi.hehe magandarin magfocus sa legs kasi kapag lumaki yung upper mo tapos yung legs mo rounded di magnda tignan suggestion lang yan bro. ganun kasi ginawa ko dati nagfocus lang ako sa upper.

 

[underoath10]

for the info...

 

[spyro32]

Bakit kaya ganoon, "karaniwan" sa nagpo-post dito ung mga payat? Buti pa ung mga payat pursididong magpalaki, pero ung mga matataba ayaw "magpa-payat". Bakit kaya ganoon?... -_-

Sana, wag kayong maging ningas kugon! Keep it up!

 

[Masterbape]

Pwede ba yung barbell,dumbell at situps sa isang araw?

 

[Landmars]

msta nag improve na b.-a?

 

[rasvy123]

dito ako kumukuha ng tips, mabilis lang pero effective,
http://www.youtube.com/user/ScottHermanFitness?ob=0

 

[Masterbape]

Pwede ba yung chest,bicep,and tricep sa isang araw?

 

[palganrakion]

piliin mo yung madami ang chix para ganahan ka mag gym

 

[drEdzKii]

Pwede ba yung chest,bicep,and tricep sa isang araw?

pwede chest/bicep or chest/tricep
at least 2 muscle groups per day

pero ako kasi hindi ko pinagsasabay yung bicep at tricep ko.

 

[nicielle26]

hello guys.. makikisali na lang din... San po masusugest nyo na gym sa Cubao? and baka meron diyan solo lang mag gym, baka pwede pa sabay or pasama na lang sa inyo? Around Cubao or E.Rodriguez.. sobrang hirap kasi sked ko, call center agent ako, kaya need sobrang disiplina.. Nag sstart pa lang din ako

 

[rasvy123]

pwede un men kaso medyo mabagal ang muscel building kais mahahati sa ilang parts ung nutrients na intake mo.

 

[lyceum34]

ano maganda kainin pag nag gym??

 

[lyceum34]

bro kung wala k png 1 mo i suggest atleast whole body workout ka muna..do you know the basic exercise?anu na ba ngawa mo na routines? kaya m bang mag every day or every other day 4x a week..kapag everyday k i dont suggest whole body wrkout kasi ung muscles mo will be wasted meaning di ka rin magain ng muscles pwede p isolation exercise OR either every other day din para nakakapagrest ung muscles mo thats the time your muscles get repaired and built muscles.. its up to you

start it kung ilan ang capacity na kaya mong buhatin you can start it at 10lbs kng magaan na sau kasi nakapgstart ka na about 3weeks more 15lbs ka na it depends kung kapag binuhat mo ba un kaya mo isustain ng matagal

here ex of basic exercise

day 1

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


CHEST -BACK- TRICEPS

warm up 5-10 mins cardio(treadmill or cycling or any form of cardio)
kung mabgat ung buhat at di mo kaya isustain you NEED a SPOT na nadun konting tulong lng para matapos mo ung set most esp kapag BARBELL..


EQUIPMENTS: BB and db
bench press bb 10-12 rep x 3 sets
bent over row 10-12 rep x 3 sets
lying pec flys or chest flys 10-12 rep x 3 sets
lat pulldown 10-12 rep x 3 sets (machine)
seated reverse fly 10-12 rep x 3 sets
db preacher curl 10-12 rep x 3 sets
overhead tricep extension bb 10-12 rep x 3 sets


day 3 REST

day 4 SHOULDER-ARMS- HIPS down to legs

(shoulder, trapezius, upper back)
military press 10-12 rep x 3 sets
standing lateral raise 10-12 rep x 3 sets
(biceps) alternating bicep curls 15 rep per arm per set 3 sets
db tricep kickbacks 10 rep per arm per set 3 sets
(hip joint, obliques, side of ab muscles)lying hip rolls 10 rep each side per set
toe presses 20-25 per set 3 sets

day 5

BACK and LEGS

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

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

then refer to my reply dun sa diet see up my reply para mas maging ok routines mo u should also have control with your diet..

REMEMBER this is just my suggestion for the question of beginner routine or atleast some basic routine it doesnt guaranteed 100%. it depends kung hanggang saan capacity mo.

WHY???
1. you SHOULD do it the RIGHT way the form, execution, breathing in the routine.
2. ROUTINES should vary and CHANGE kasi kapag your always doing it again and again magmuscle wasting ka lang pwede ka magplateau in short di sustain lang di masyado magiimprove katawan mo..it should be increase depends on your level capacity sa weight na kaya mong buhatin.
3. PROPER diet is also needed kasi kung mggym ka nga tapos kakain ka rin ng napakadami it will be USELESS.
4. DISCIPLINE in your self if you put DETERMINATION in the gym you should continue hindi ung hanggang umpisa ka lang.
5. if your having on plateau we'll see kung anung naging problem. PWEDE rin naman ito itry ng iba if you want.

IF YOURE in DOUBT its ok atleast i just wanted to help people..
actually marami pang workout routinesor other options in terms of machines or name of exercise na alternative sa mga nilagay ko that will target abs, chest,back, shoulder, legs and back haha hrap itype dami kasi..un muna sa ngaun..im a girl not a boy

HIT THANKS kung nakatulong..

ate may bicep na din ba dito sa basic exercise?

 

[zaoren4]

ok

 

[jaks]

guys penge naman tips panu lumaki almost 2 mos na na wworkout stay padin ako bet 120 -125 lbs although may changes sa katawan ko in terms of weight gain wala

ito routine ko
Bench press
DB Press
Bent-over barbell rows
Standing barbell curls
Parallel-bar dips
Hanging leg raises
Barbell squats
Standing calf raises

every other day ako nagwworkout
'1hour maximum