The GYMaholic Thread

[siore]

I'd avoid putting chest workouts everywhere.  You say you're on your third week?  Focus first on working on most body parts.  You'd want a balance physique on your development, right?  Log some months (or years!) first working on mass, before you get to details.

On the same note, I won't be concerned with cuts yet.  Parang sculpting lang yan.  If you have a small piece of marble, you can't really cut it to a shape you like.  Gotta have some mass first.  Watch your diet, though, and make sure you put on good solid muscle while minimizing fat gain.

For lat sweep, you need some chinups.  I prefer these over lat pulldowns (which I use for detail work).  Work to get 10 reps for three sets...  see how much you can get at first.

For me, I add weights whenever I could get 10 reps on all of my sets.  But then again, if you have a pyramid weight scheme (increasing weights, decreasing reps), this may not apply.  Basically if you've set a goal with your weights, and if you reach it already, dagdag na.

I can't over emphasize what I'm gonna say next...  What works for me, may not work for you.  Do not take anyone's (including mine's) advice as written in stone.  That's what I learned over the years.  But so far it seems you have a solid program already, just stick with it for a couple of months, and see how much weight you can pile up over that time frame.

Good luck!   

[panterica]

i have some questions, gym masters:

MWF ako nag-ggym. 3rd week ko na next week. eto program ko:

M - chest,triceps,abs
W- biceps, back, abs
F - shoulders, legs

1. ok lang ba na sundutan ko rin ng chest workouts yung W and F programs ko? nakakaaddict kasi yung chest e. concern ko lang naman baka maoverexert yung chest ko at baka imbes na makabuti, makasama pa

2. pano magkaroon ng "cuts?"

3. ano-ano bang work-outs yung para sa "palilpik" area ng back? (nangangarap na maging hugis-V)

4. usually tuwing kelan yung time na magdadagdag na ko ng weights?

thanks! 

1. do not overtrain, lalong hindi lalaki ang muscles mo bro. so kung every monday ang chest workout mo, wag mo ng isama sa ibang workout days.

2. magkakaron ka ng cuts once you do isolation exercises, anong height at weight mo ngayon? hindi ka magkakaron ng cuts pag hindi ka nag-bulk.

3. para sa "palikpik", do lateral pulldowns and chinups.

4. adding weights, depende kung kaya mo na, basta minimum ng 6 reps per set and with proper form.

5. change your program every 2 months to avoid plateus.

What works for me, may not work for you

+1

[charmonium]

thanks for the answers, sirs panterica & siore. 

anong height at weight mo ngayon? hindi ka magkakaron ng cuts pag hindi ka nag-bulk.

Watch your diet, though, and make sure you put on good solid muscle while minimizing fat gain.

5'7'', 130 lbs. ako. any diet-related suggestions on how i could bulk-up while minimizing fat gains? hindi ako discriminating sa diet ko kasi ampayat ko dati, ngayon lang ako tumaba-taba nung nagsimulang magtrabaho. kaso ngayon mukhang kelangan na ngang piliin ang diet pansin ko kasi yung nagbubulk up sakin e yung tiyan (lagi kasi nakaupo) pero nipis pa rin ng mga braso ko.  mag protein supplement kaya ako?

[siore]

Para sakin, protein supplements are a luxury.  It could really help you out if you're looking for solid muscle gain, but you could get the same from lean protein sources like skinless chicken breasts, egg whites, beef, and fish.  If you can't find time to prepare food, then protein supplements would help you.

[tejadster]

ako

legs, shoulders

chest, biceps

triceps, back

everyday.... tapos hydrocycut

[tejadster]

 

[soloxw7]

akong tanungin nyo.............alam ko lahat.........

[charmonium]

hello gym masters!

after 1 month and several days of hitting the gym. i could say na may improvement naman. i gained 5 pounds and nagkaporma naman yung shoulders and chest.

sadly, may sakit ako ngayon e. bigla kong nagka-ubo tsaka lagnat. so mga ilang days (~1 week) na rin akong hindi nakapag-buhat. pano kaya 'to? kelan ba pwede kong makapag-gym ulit? pag nagbuhat ba ulit ako ok lang yung weights na huli kong buhat or babaan ko muna?

thanks!

[panterica]

hello gym masters!

after 1 month and several days of hitting the gym. i could say na may improvement naman. i gained 5 pounds and nagkaporma naman yung shoulders and chest.

sadly, may sakit ako ngayon e. bigla kong nagka-ubo tsaka lagnat. so mga ilang days (~1 week) na rin akong hindi nakapag-buhat. pano kaya 'to? kelan ba pwede kong makapag-gym ulit? pag nagbuhat ba ulit ako ok lang yung weights na huli kong buhat or babaan ko muna?

thanks!

kababalik ko lang sa gym ulit today, 1 1/2 months akong di nakapag-gym dahil nagkasakit ako, hehehe.

pwede ka naman mag-gym as soon as ok na yung pakiramdam mo, minsan kahit may lagnat naggy-gym ako para pagpawisan.

once you get back, pag kaya mo ng ituloy yung huling buhat mo, much better, pero if you feel like fainting in the middle of your workout, try to lessen the sets and reps pati yung weights. its better to start again, than feel sorry dahil baka magkaron ka pa ng injury.

[shaider57]

Pasali naman mga bossing. Balak ko sanang mag-buhat, kaso medyo payat ako. OK, payat talaga ko . So, ang tanong ko, ok na bang simulan ko nang magbuhat o dapat ba mag gain muna ako ng weight?

[panterica]

Pasali naman mga bossing. Balak ko sanang mag-buhat, kaso medyo payat ako. OK, payat talaga ko . So, ang tanong ko, ok na bang simulan ko nang magbuhat o dapat ba mag gain muna ako ng weight?

being skinny doesn't matter, mas ok nga mag-gym ang payat. check out the earlier posts, dati akong 100lbs @ 5'8" =)

[shaider57]

Salamat bossing. Masimulan ko na bukas. May ma-re-recommend ba kayong mga exercises? Wala kasing akong ka-alam-alam pagdating sa work-out.

[panterica]

Salamat bossing. Masimulan ko na bukas. May ma-re-recommend ba kayong mga exercises? Wala kasing akong ka-alam-alam pagdating sa work-out.

try mo muna compound exercises to bulk up.

1. flat bench press
2. squat
3. deads
4. clean and press
5. pullovers
6. military press

remember to eat, eat and eat. bawas junk foods, plenty of skinless chicken breasts, load up carbs. as much as possible, try to eat 6 meals per day, not necessarily sobrang busog each meal, yung tama lang.

[shaider57]

^ So, yan gagawing every time akong pumunta ng gym? OK na po ba yung 3 to 4 times mag work-out o dapat araw-arawin? Sensya na dami kong tanong. Salamat uli.

[panterica]

^ So, yan gagawing every time akong pumunta ng gym? OK na po ba yung 3 to 4 times mag work-out o dapat araw-arawin? Sensya na dami kong tanong. Salamat uli.

you should have a program. i recommend this program for beginners:

day 1 - chest and biceps
day 2 - back and tricep
day 3 - shoulders and legs

all workout days should include ab exercises, cardio for warmup. try to workout at least 3 to 4 days a week, for example, mon-wed-fri-sat. 3 days should be enough for you. hanap ka ng training partner para di ka ma-bore pag nasa gym ka na at para may mag-spot sa yo when doing bench presses.

as for me, i used to do that workout program, pero ngayon, my workout program is:

day 1 - chest, shoulders, cardio, abs
day 2 - back, shoulders, cardio, abs
day 3 - biceps, triceps, shoulders, cardio, abs
day 4 - legs, shoulders, cardio, abs

i only do light cardio, 10 mins lang sa treadmill or stationary bike, kaya malaki pa rin tiyan ko, hehehehe, my goal is at least 185lbs lean. i usually work out in the morning, walang kaagaw sa gamit dahil konti lang ang nagwoworkout. lolz.

[soloxw7]

malaki parin tyan mo? 4 days na may abs?......ako lakas ma burn ng fats ko 2 times a week lang abs ko pero may 4 pack nako.......malapit na maging 6 pack...
technique ko lang binibigla ko,yung tipong sore parin after 2days.....naranasan ko na kaseng magwork out ng abs like 4 days pero mas effective saken yung 2 days lang......

[tejadster]

you should have a program. i recommend this program for beginners:

day 1 - chest and biceps
day 2 - back and tricep
day 3 - shoulders and legs

all workout days should include ab exercises, cardio for warmup. try to workout at least 3 to 4 days a week, for example, mon-wed-fri-sat. 3 days should be enough for you. hanap ka ng training partner para di ka ma-bore pag nasa gym ka na at para may mag-spot sa yo when doing bench presses.

eto ginagawa ko...

[panterica]

malaki parin tyan mo? 4 days na may abs?......ako lakas ma burn ng fats ko 2 times a week lang abs ko pero may 4 pack nako.......malapit na maging 6 pack...
technique ko lang binibigla ko,yung tipong sore parin after 2days.....naranasan ko na kaseng magwork out ng abs like 4 days pero mas effective saken yung 2 days lang......

i'll do more cardio when i reach the end of my bulking stage. tsaka ko na iintindihin yung tiyan at lovehandles when i cut. nagmemegamass kasi ako eh, kaya lagi akong may ab workout.

btw, change your program atleast every 2 months to prevent plateaus.

[soloxw7]

yun ang karaniwang technique bulking up then cutting up...pero kung nasa cutting up stage kana malalaman mo na mahirap palang mag maintain ng ganun kase dapat consistent yung workout mo...eh sa busy lifestyle ng mga tao talagang mahihirapan ka.......tas napansin ko mas malakas kang kumain kaya tataasan mo yung protein intake mo...ang resulta sobrang gastos......kaya yung iba kamote ang kinakaen...

[panterica]

yun ang karaniwang technique bulking up then cutting up...pero kung nasa cutting up stage kana malalaman mo na mahirap palang mag maintain ng ganun kase dapat consistent yung workout mo...eh sa busy lifestyle ng mga tao talagang mahihirapan ka.......tas napansin ko mas malakas kang kumain kaya tataasan mo yung protein intake mo...ang resulta sobrang gastos......kaya yung iba kamote ang kinakaen...

hahaha yun lang. totoo yan. pag tumigil ka ng workout, masasayang lahat ng pinaghirapan mo ng ilang taon.

balak ko din kamote eh, yun ang payo sa kin ng kaibigan kong physical therapist.

try working out sa mga hardcore gyms, wag sa exclusive, mas mamomotivate ka, hehehe.

[siore]

Iba pa rin sa mga hardcore gyms.  Iba pa rin ang pakiramdam eh.  It can get real intense real quick!  All-out ka talaga til you throw up!  In my earlier days I spent a year in one of these hole-in-the-wall gyms.  Good times.

Pero syempre when you need to run, most of these gyms do not have a decent treadmill.  And I like the treadmill.

@charmonium

Easy ka lang pagbalik mo sa gym.  Mahihirapan ka if you don't take it easy.  Naranasan mo na ba magsuka sa sobrang hirap?  Try to avoid back and legs on your first day in the gym again.  These are the hardest bodyparts for me, but it might be different for you.  Try chest or shoulder muna.  The point is, take it easy!

[tejadster]

try working out sa mga hardcore gyms, wag sa exclusive, mas mamomotivate ka, hehehe.

+1

i enrolled in fitness first two years ago... tpos nag PT ako 7k 2times yun... wala ring nang yari..

so ngayon sa hardcore ako... 300pesos a month... dito lang tumalab... kase nakikita mo yung ibang nag bubuhat so... namomotivate ka din na magbuhat...

[charmonium]

noted, panterica & siore.  thanks!

[panterica]

+1

i enrolled in fitness first two years ago... tpos nag PT ako 7k 2times yun... wala ring nang yari..

so ngayon sa hardcore ako... 300pesos a month... dito lang tumalab... kase nakikita mo yung ibang nag bubuhat so... namomotivate ka din na magbuhat...

correct, yung gym na pinupuntahan ko ngayon, semi-exclusive in a way, like hindi pwedeng naka-slippers, may kanya kanya kayong lockers, may shower, libre mineral water, P500/month, no membership fee, considered hardcore pa rin sya, pwede ka magpersonal trainer P1500/month ata, not sure. i'll post pics later, down pa photobucket eh.

[siore]

Tutal we're on the subject of gyms, anong gyms na napuntahan nyo?

Saken:

Fitness Buff (along Aglipay St., Mandaluyong) - hole-in-the-wall hardcore gym.  Solid mass in just one year.
Slimmer's World - Legaspi St, Makati, tsaka SM North, tsaka Pasay Road (the best branch IMO)!
Mariner's Gym - near SM centerpoint

And a lot of other gyms that I did per session, usually at P30 per day.   And my home gym of course!