Wow ang active pla ng thread nto, 1 day lng ako nd nkapag online pro ang dami nng replies. Very nice thread!
Well little info lng po, ngstart ako sa 10repsX4sets for about 3-4weeks, 3 times a week lng ako nggym, tpos ngayon yung program ko is yung pyramid 10-8-6-4 na. Ok lng ba kung e.continue ko to for the next 5 months? napansin ko kc yung mga kasama ko sa gym, 10repsX4sets yung program nila pro ang ppayat nila. Yung isa 100lbsX12 kaya nya eh ako 100lbs kaya ko for 4reps lng bakit yun?
Eto po yung program ko so that you can tell me what im doing wrong
Monday: Chest(BenchPress, InclinedBenchPress, Pull-ups) 3 exercises lng po
Biceps(Barbel Curls, Preacher Curls and Hammer-ons) yan 3 lng din
Wednesday: Back(3 exercises lng din(nkalimutan ko yung names nila sori))
Triceps( Tri Extension and tri pushdowns) 2 exercises lng
Friday: Shoulders(Military Presses(front and back), tpos may 2 exercises pa
bale 4 lahat)
*all done in about an hour tpos 10-8-6-4 cya. Hnd pa muna ako ng legs. Pra sa stomach,T-TH-S po sa bahay lng. I know all these questions should be addressed to my trainer pro i dont trust him, sa hardcore gym lng kc ako na tig P300 lng per month. eheheh
As I've said before, one workout routine only works for a few weeks. Your body will adapt and you will gain no more. If you really want to bulk up, well, that's easy.
Concentrate first on your shoulders. Ito kasi ang pinakamadaling i-tone. You will have developed that anterior muscles (tama ba, yung muscles na nasa likod ng neck, above your shoulder blades). That helps give you the bulked up look.
As for arms, well, I know this football player who taught me how to get humongous arms. The key is excercise to exhaustion. None of that 10-8-6-4. Lift heavy, lift until your arms fell like its falling off. Lahat ng arm exercises gawin mo.
I'll start with ARM exercises. Kasi limitado lang ang alam ng karamihan, when it comes to routines.
1. Incline Twisting Row
Lie facedown on a bench set at a 45-degree angle. Hold a pair of dumbbells at arm’s length with your palms facing each other. Pull the weights up so your elbows pass your torso. Flare your upper arms out to the sides and lower the weights, palms facing behind you. Switch back to the original hand position at the bottom and repeat for eight to 10 repetitions.
2. Dumbbell Twisting Bench Press
Lie faceup on a bench, holding a pair of dumbbells at the edges of your chest, your palms facing each other. As you press the weights up, rotate your hands so that your thumbs are coming together as you near the top of the move. Pause, then reverse. Perform eight to 10 repetitions.
3. Alternating Upright Row
Hold dumbbells at arm’s length in front of your thighs, palms facing you. Pull the weights up to your chest. Hold one arm up there, lower the other arm until it’s straight, and row it back up. Repeat with the other arm. That’s one rep; do six to eight
4. Alternating Overhead Triceps Extension/ Biceps Curl
Hold one dumbbell in front of your thigh (palm forward) and the other next to your head, with the weight behind your head and lower than your elbow. Curl the lower dumbbell up as you contract the triceps of the other arm to extend it overhead. Pause, lower the weights, and repeat for six to eight reps.
5. Standing Cable Curl
Stand with your back to the weight stack of a cable-crossover system. Grab the low-pulley handle (take one in each hand if possible) and hold it about 2 inches behind the midline of your body -- so your arm is 10 degrees back from perpendicular to the floor. Curl the handle up toward your shoulder. Pause for 2 seconds, then slowly lower it.
6. Lying Swiss-Ball Triceps Extension
Grab a pair of dumbbells and lie facedown on a Swiss ball with your arms bent 90 degrees. Keeping your elbows and upper arms stationary, straighten your arms. Pause for a count of two, then slowly return to the starting position
7. Dumbbell Curl and Press
Stand holding a pair of dumbbells with an underhand grip (palms facing forward) at arm's length next to your thighs. Without moving your shoulders forward, move your arms slightly back behind you. Curl the weights up to your shoulders, then rotate your arms as you press the weights overhead so that your palms face forward at the top of the move. Pause for 2 seconds, then return to the starting position
If I were to do this, I'd start with 35 lbs. then work my way up to 50 lbs. No counting, just lift until exhaustion. But that's just me and this Tight End for Standford. (tight end is a position in football, blocking position, which usually guys are about 6'8" and is built like a tank).
