The GYMaholic Thread

[lil.drummerboy]

pare marzi saan ka pala gym ngayon?

[toysuki07]

 

unga.takte wala ako sinusunod na program.basta kung anu anu lang.araw araw pa ako nag gi gym.okay lang ba yun?

kelangan sir may program / routine ka. hindi naman kelangan na yung mga nasa magazines/net/etc.. gawa ka routine para sa goal mo.. ano ba goal mo sir? muscle mass or strength or what? hindi kasi pwede sir kung ano ano lang, kahit sabihin mong napapagod ka/pinapawisan eh effective na yun.. /no1

[bakit?]

strength at definition.may balak ako mag mma kasi.as in fight.well abs syempre.

[toysuki07]

ano na ba status ng katawan mo sir?

marami kasing programs available lalo na sa net.. Kung newbie ka palang(months palang sa gym) try mo yung basic routine:

12reps 3sets

Chest/Biceps
Back/Triceps
Legs/Shoulders

kung na hit mo na yung plateau, meaning nasanay na yung katawan mo sa routine na ginawa mo, try doing a different routine, wala naman talaga kasing makakapag sabi kung ano dapat sayo, ikaw mag experiment kung ano mag work...

[charmonium]

Ito pa rn gnagawa ko. Kaibahan lng 5reps x 5sets. And i do cleans instead of rows.

bro, pwede mo gawin yung starting strength na program.

bale 2 workouts lang yun, alternate lang.

workout A:
squat 5 reps for 3 sets
bench press 5 reps for 3 sets
barbell rows 5 reps for 3 sets

workout B:
deadlift 5 reps for 3 sets
military press 5 reps for 3 sets
chin ups/pull ups - kung ilang magawa mo.

3 times a week yan. pwede mo gawin MWF = A/B/A tapos rest days mo T,Th tsaka weekends.

magstart ka muna sa magaan na weights tapos every week magdadagdag ka ng 5 pounds sa bawat exercises.

i-search mo sa youtube kung pano yung proper form ng mga exercise esp. squats para hindi ka ma-injure.

wag ka gagamit ng machines sa any exercise. barbell lagi. kung may olympic bar sa pinag ggyman mo mas ok. mas squat rack ba sila?

[MagicAce09]

i am a high school student, and i admit i am fat..i've been going to the gym for a few months now,,walang obvious results..can you please suggest a program that is fast and effective for my age and situation..XP tnx alot

[marzi]

unga.takte wala ako sinusunod na program.basta kung anu anu lang.araw araw pa ako nag gi gym.okay lang ba yun?

chong dehins ok yan. you have to at least target/hit/destroy 2-3 muscle groups lang per day. kaya may mga nag program na ganito:

monday: chest/triceps
tuesday: back/biceps
etc...

going to the gym and making your muscles ache is good. sweating a lot may look like your losing some weight. but that doesnt mean youre going to see results or be in top shape at a short period of time. it requires dedication. your body is your temple and it requires maintenance.

you cant just go to the gym and destroy your entire body in just one day. tapos bukas babalik ka pa to do the exact same thing. your muscles need to recover or heal. a lot of people say you need at least 24-48 hours for your muscles to fully heal. pag nag heal na, you can shock it again.

kung strength ang target mo, tama yung naka post dito galing kay Charmonium at Toysuki. 5 reps lang. pero para sa akin, 5-6 reps with the maximum weight na kaya mong buhatin(with a spotter of course) for 3 sets lang. kung muscle building naman, meaning youre planning to bulk up, 8-12 reps is recommended. you can start with 8 reps lang pero ang tip eh kelangan sobrang bigat ng weights para tapos ka na sa 6 pero kelangan mo mag struggle to make it to the 8th rep. pag kaya mo na sa susunod, pede mo na i-push pataas ng 9, 10, 11 hanggang 12.

as for the proper breathing and form, you need to search the internet. daming youtube videos na  nagtuturo ng proper way ng pag execute ng mga workouts.

nga pala, may time limit ako sa gym. 1 hour maximum. pag nag exceed na ko, tinitigil ko na. pero sa loob ng 1 hour, mabilis akong kumilos. 1-2 minutes lang ang rest ko at very small ang oras ko sa pakikipag daldalan at sight seing. yung bantay nirerecommend din yun as long as sulit yung mga buhat mo.

@MagicAce - pre, you can also refer to the above info. 

@Lil.Drummerboy - chong sa Fitness Buff sa tapat ng RTU sa manda ako. morning ako lagi pagbukas nila. konti pa lang kasi nagbubuhat nun e.

[jem_adriano]

i am a high school student, and i admit i am fat..i've been going to the gym for a few months now,,walang obvious results..can you please suggest a program that is fast and effective for my age and situation..XP tnx alot

diet....control and change your eating habits! if you go to the gym but have a juicy burger after la rin!....kailangan din ng fat burner

[toysuki07]

i am a high school student, and i admit i am fat..i've been going to the gym for a few months now,,walang obvious results..can you please suggest a program that is fast and effective for my age and situation..XP tnx alot

try eating 5-6 smaller meals every 2-3 hours instead of 3 larger meals..  kasi pag mas mahaba ang interval ng kain mo ang mas gutom ka so mas marami kang ma co-consume at mahihirapan yung katawan mong i-digest yun. Eating 5-6 smaller meals every 2-3hours will help your metabolism to its full potential.

chaka tama si sir jem_adriano, diet control..Diet doesn't mean you starve yourself to death, basta alam mo yung dapat at hindi dapat kainin you can achieve your goal! Goodluck sayo sir!

[MagicAce09]

chong dehins ok yan. you have to at least target/hit/destroy 2-3 muscle groups lang per day. kaya may mga nag program na ganito:

monday: chest/triceps
tuesday: back/biceps
etc...

going to the gym and making your muscles ache is good. sweating a lot may look like your losing some weight. but that doesnt mean youre going to see results or be in top shape at a short period of time. it requires dedication. your body is your temple and it requires maintenance.

you cant just go to the gym and destroy your entire body in just one day. tapos bukas babalik ka pa to do the exact same thing. your muscles need to recover or heal. a lot of people say you need at least 24-48 hours for your muscles to fully heal. pag nag heal na, you can shock it again.

kung strength ang target mo, tama yung naka post dito galing kay Charmonium at Toysuki. 5 reps lang. pero para sa akin, 5-6 reps with the maximum weight na kaya mong buhatin(with a spotter of course) for 3 sets lang. kung muscle building naman, meaning youre planning to bulk up, 8-12 reps is recommended. you can start with 8 reps lang pero ang tip eh kelangan sobrang bigat ng weights para tapos ka na sa 6 pero kelangan mo mag struggle to make it to the 8th rep. pag kaya mo na sa susunod, pede mo na i-push pataas ng 9, 10, 11 hanggang 12.

as for the proper breathing and form, you need to search the internet. daming youtube videos na  nagtuturo ng proper way ng pag execute ng mga workouts.

nga pala, may time limit ako sa gym. 1 hour maximum. pag nag exceed na ko, tinitigil ko na. pero sa loob ng 1 hour, mabilis akong kumilos. 1-2 minutes lang ang rest ko at very small ang oras ko sa pakikipag daldalan at sight seing. yung bantay nirerecommend din yun as long as sulit yung mga buhat mo.

@MagicAce - pre, you can also refer to the above info. 

@Lil.Drummerboy - chong sa Fitness Buff sa tapat ng RTU sa manda ako. morning ako lagi pagbukas nila. konti pa lang kasi nagbubuhat nun e.

pag naka 1 hour na titigil ka na? eh pano if your in the middle of a set.?? tapos wala ka pang cardio na cool down??

[toysuki07]

^
yung sinasabi ni sir marzi is about time management mo sa workout. Okay lang magpahinga between sets up to 1min pero be sure na kaya mong tapusin yung buong program mo sa loob ng 1 hour... actually kung kaya mo nga tapusin sa loob ng 24 mins mas maganda

about sa cooldown, hindi na kelangan ng cardio... Okay na ang good stretch para ma prevent yung lactic acid na na produce mo during workout na nag cause din ng muscle soreness ...

[MagicAce09]

owwwhhhh, ok ok,matry ko nga po..tnx

[toysuki07]

Goodluck sir!

[marzi]

pag naka 1 hour na titigil ka na? eh pano if your in the middle of a set.?? tapos wala ka pang cardio na cool down??

sabihin na nating ganito, kung ang workout ko ngayon eh para sa chest and triceps, 3 workouts lang na pang chest at 3 na pang triceps lang. if im going to time it, within 30 mins tapos na ko. then i add another 3 workouts that connects the muscle groups ive scheduled for that day like dumbbell pullover, dips and kung may mabait na mag spot, lying french press. dito na ko umiiyak kasi pigang piga na ko. nung mga unang subok ko nito, after ng isang set nanginginig ako hehehe.

as for cardio, i spend at least 15 mins on a bike. i noticed i lose more water fat nung sinimulan kong i-add yung cardio sa everyday routine ko. sayang yung tine-take kong fat burner kung di ko sasabayan ng pagpapawis..yun nga lang, hilo ako after dahil heavy breathing tapos natutuyo na katawan ko hehehe

nga pala, can someone help me differentiate high intensity training and high impact training?

[karl666]

Balik GYM ulit ako next week. hehehe. excited na ako. 1 taon na akong di nakapaggym at napayaan ang sarili, kaya naggain ulit ako ng weight. tsktsk..
Sino dito ang nagygym sa FITNESS ZONE sa antipolo? tara! 

[bakit?]

ano na ba status ng katawan mo sir?

marami kasing programs available lalo na sa net.. Kung newbie ka palang(months palang sa gym) try mo yung basic routine:

12reps 3sets

Chest/Biceps
Back/Triceps
Legs/Shoulders

kung na hit mo na yung plateau, meaning nasanay na yung katawan mo sa routine na ginawa mo, try doing a different routine, wala naman talaga kasing makakapag sabi kung ano dapat sayo, ikaw mag experiment kung ano mag work...

mukhang nag plateau na ako.pumayat ako sobra, then now slowly gaining weight though nakikita ko naman every time na na mamanage ko yung weight kasi nga i do runs and weights daily.

status ng katawan ko?parang bj penn na di mataba at di din payat.malaki na shoulders ko kasi yun ang na babanat.

[toysuki07]

^
try mo i-tweak ng konti yung  routine mo sir... for example kung medyo nagsasawa ka na /muscle mo  sa flat Bench Press, pwede mo sya palitan ng floor push-ups, etc...

[badongrodrigs]

Guys have you heard of Shaun T? I think naging famous siya for the Hiphop Abs program. Well, meron siyang isa pang program called the Beach Body Insanity. It really worked for a friend of mine. Super fat siya, then he tried it out, and almost model body proportions na siya these days.

Google the name. It's basically 6-day a week, 30-40 minute workouts, and the workouts EMPHASIZE interval training and compound exercises mixed with cardio. No equipment.

I'm trying it out now because my friend kept on recommending it. Will update in 2 months if it can lower my body fat percentage or not. hehe

[lil.drummerboy]

pass muna ako sa tamang pagkain. lamon muna ng masarap at madami dahil magpapasko at new yr. nakaka ingit eh. hahaha bawi na lang next yr.

[lil.drummerboy]

chong dehins ok yan. you have to at least target/hit/destroy 2-3 muscle groups lang per day. kaya may mga nag program na ganito:

monday: chest/triceps
tuesday: back/biceps
etc...

going to the gym and making your muscles ache is good. sweating a lot may look like your losing some weight. but that doesnt mean youre going to see results or be in top shape at a short period of time. it requires dedication. your body is your temple and it requires maintenance.

you cant just go to the gym and destroy your entire body in just one day. tapos bukas babalik ka pa to do the exact same thing. your muscles need to recover or heal. a lot of people say you need at least 24-48 hours for your muscles to fully heal. pag nag heal na, you can shock it again.

kung strength ang target mo, tama yung naka post dito galing kay Charmonium at Toysuki. 5 reps lang. pero para sa akin, 5-6 reps with the maximum weight na kaya mong buhatin(with a spotter of course) for 3 sets lang. kung muscle building naman, meaning youre planning to bulk up, 8-12 reps is recommended. you can start with 8 reps lang pero ang tip eh kelangan sobrang bigat ng weights para tapos ka na sa 6 pero kelangan mo mag struggle to make it to the 8th rep. pag kaya mo na sa susunod, pede mo na i-push pataas ng 9, 10, 11 hanggang 12.

as for the proper breathing and form, you need to search the internet. daming youtube videos na  nagtuturo ng proper way ng pag execute ng mga workouts.

nga pala, may time limit ako sa gym. 1 hour maximum. pag nag exceed na ko, tinitigil ko na. pero sa loob ng 1 hour, mabilis akong kumilos. 1-2 minutes lang ang rest ko at very small ang oras ko sa pakikipag daldalan at sight seing. yung bantay nirerecommend din yun as long as sulit yung mga buhat mo.

@MagicAce - pre, you can also refer to the above info. 

@Lil.Drummerboy - chong sa Fitness Buff sa tapat ng RTU sa manda ako. morning ako lagi pagbukas nila. konti pa lang kasi nagbubuhat nun e.

ayos pre! kamusta na? siguro kundisyon na kundisyon na ngayon! long time no see! 2007 pa ata yun dati haha.

[blacktele]

Any suggestions para sa wrist, Kasi madaling mangalay. As in kaya pa ng other parts mag buhat pero nangangalay na.

[toysuki07]

^
isabay mo sa back / biceps workout mo sir yung wrist exercises like wrist curls... makakatulong din yung Grip, yung may springs

[bakit?]

^
try mo i-tweak ng konti yung  routine mo sir... for example kung medyo nagsasawa ka na /muscle mo  sa flat Bench Press, pwede mo sya palitan ng floor push-ups, etc...

yun na nga dapat ko gawin.na bo bore na din ako sa same routines ko.kasi naman limited lang equipment sa bahay.

[toysuki07]

pass muna ako sa tamang pagkain. lamon muna ng masarap at madami dahil magpapasko at new yr. nakaka ingit eh. hahaha bawi na lang next yr.

+1
dito sir! hahaha... hindi pwedeng pahina-hina ngayong pasko at bagong taon! LAMON KUNG LAMON WALANG AAYAW! /no1 haha

[charmonium]

^^pull ups/chin ups para sa wrist. sa grip strength naman, deadlift or barbell rows.