Tsikot Fitness and Gym Thread

[van_wilder]

overtrain nga ata ako... ecto kasi ako... lumakas ako... pero nun august-october nagfluctuate yun laki ko pati strength ko kasi nainjure ako from may-july... lately bumabalik lakas ko...

[GlennSter]

THEVEED!!!GRABE PARE!!!!

struggle yung program na binigay mo saken!!!na tetempt ako magbuhat..grabe..nandun ung mga kasama ko magbuhat...pinipilit ako..bwahrahrahrahr

naka 35 mins ako sa treadmill tapos pahinga mga 10 mins....tapos cosmic naman!!!yahooo!!!!

[Karding]

theveed, maganda ang repetitions mo for bulking up. My only problem with it ( if that was my program ) is the dumbbell flyes. Bulking up shouldn't include an isolation exercise. Bulking up, acccording to my readings, are compound exercises.

Another issue I find is the rest period. If you are lifting heavy, you need at least 2mins rest. Sabi mo depende sa tao kung gaano kabigat ang buhat di ba? I think kaya 45lb lang ang max mo eh dahil you dont get enough rest. Also, another misconception is the "pump it while its hot." I believe that our muscle needs an adequate rest before pumping more blood and oxygen into it in between sets. Remember, we grow while resting and NOT lifting. Kapag laging mainit ang muscle at sugat sugat ang muscle fibers natin, this is where plateau happens. Kapag medyo nag heal between sets ang muscle fibers, the potential for growth is more possible.

I've been to that REST period. Kapag medyo bumaba na ang heartbeat ko, saka ako bubuhat ulit without paying attention to the actual TIME. Sa incline dumbbell ko 12 days ago, 50lbs is my max with 3 sets of 4 reps. Yesterday, I was able to warm-up with 30lb dumbbell on incline bench and 4 sets. My work-set is 2x6 which is 60lb each dumbbell. My total set overall for incline alone is 6 sets. Imagine noon na hindi ako nag rest ng at least 2mins, I can only do 3 sets on 50lbs, 6 reps and one warm-up set of 40lbs.

My 6 sets of incline dbell is then followed by 3x6 bbell bench and I was able to add 15lbs on my bench. On my final chest exercise, I was able to add 15lbs on the decline with 4 reps of 1 set.

I used to stretch every set to 'pump' the muscle. But stretching is ideally done after the whole workout. It is also called warm-down period. The idea behind REST is not putting strain on your muscles. Stretching is also for JOINTS and LIGAMENTS but NOT muscles.

ssaloon, kung gusto mong uminit ang muscle mo at dumaloy ang dugo, you should have done ENOUGH warm-up. If you think you need to pump right away on your work-set, then you never had enough warm-up sets.

In my experience, ectomorphs are more prone to overtraining (or lack of recovery) than meso/endos...

contradiction sa ginagawa mong REST period in between rest. OT happens as well when you perform TOO MUCH exercise for one muscle group.

I used to do this with minimal rest when I hit my plateau:

Benchpress 3x6 (compound exercise)
Incline 3x6 (compound exercise)
Flyes 3x12 (isolation, big mistake in my part)
Dips 3x20 (isolation, another big mistake)

NOW:
incline dbell: 4 x 10 / 30lbs (warm-up)
incline dbell: 2 x 6 / 60lbs (work-set)
benchpress: 3 x 6 / 150lbs (work-set) I could probably do 160lbs on my last set for 4 reps kung may spotter. this is 30lbs more than I weight.
decline bench: 1 x 150lbs (work-set)

We'll see if my Max-OT program works. Stay tuned! :jump:

[theveed]

Originally posted by Karding
theveed, maganda ang repetitions mo for bulking up. My only problem with it ( if that was my program ) is the dumbbell flyes. Bulking up shouldn't include an isolation exercise. Bulking up, acccording to my readings, are compound exercises.

I agree with you, the reason why I always incorporate flyes kasi is that that's the only exercise that i really feel my chest being worked, when benching, whether Im using a bar, db, machine, my shoulder tends to take over... Although I do flyes usually to exhaust my pecs after presses... I know, I have to work on my bench hehehe wimpy bencher ako hehe... I also got this program from ABC... 8 weeks to bigger pecs

Another issue I find is the rest period. If you are lifting heavy, you need at least 2mins rest. Sabi mo depende sa tao kung gaano kabigat ang buhat di ba? I think kaya 45lb lang ang max mo eh dahil you dont get enough rest.

Actually right now I rest 75 secs. Can't afford 2 mins right now coz of time contraints. I'll either try to do less sets with longer rests...

Also, another misconception is the "pump it while its hot." I believe that our muscle needs an adequate rest before pumping more blood and oxygen into it in between sets. Remember, we grow while resting and NOT lifting. Kapag laging mainit ang muscle at sugat sugat ang muscle fibers natin, this is where plateau happens. Kapag medyo nag heal between sets ang muscle fibers, the potential for growth is more possible.

True din... but my lactic acid builds up really fast if I rest too long, supplementation may help me here... I lose control of my muscle "feel" when they cool down, I usually stretch in between exercises (not sets)

I've been to that REST period. Kapag medyo bumaba na ang heartbeat ko, saka ako bubuhat ulit without paying attention to the actual TIME. Sa incline dumbbell ko 12 days ago, 50lbs is my max with 3 sets of 4 reps. Yesterday, I was able to warm-up with 30lb dumbbell on incline bench and 4 sets. My work-set is 2x6 which is 60lb each dumbbell. My total set overall for incline alone is 6 sets. Imagine noon na hindi ako nag rest ng at least 2mins, I can only do 3 sets on 50lbs, 6 reps and one warm-up set of 40lbs.

Will try it out next week when I repeat my split... Actually, have I posted my new routine?

My 6 sets of incline dbell is then followed by 3x6 bbell bench and I was able to add 15lbs on my bench. On my final chest exercise, I was able to add 15lbs on the decline with 4 reps of 1 set.

Nice...

I used to stretch every set to 'pump' the muscle. But stretching is ideally done after the whole workout. It is also called warm-down period. The idea behind REST is not putting strain on your muscles. Stretching is also for JOINTS and LIGAMENTS but NOT muscles.

I have little flexiblity hehe, my ligaments are like 2 week old camto beef sa market kunat ko eh hehe...

ssaloon, kung gusto mong uminit ang muscle mo at dumaloy ang dugo, you should have done ENOUGH warm-up. If you think you need to pump right away on your work-set, then you never had enough warm-up sets.

True, also, try to make your warm ups related to the muscle groups you're trying to work on. I usually just walk fast sa tread or bike fast for no more than 5 min to get the heart pumping. If it's my chest day, I do push-ups or bench with little weight... Otherwise, it'll take a long time for a certain part to fully warm up... I mean, if you're biking, but it's your back or arms day, it won't help much...

contradiction sa ginagawa mong REST period in between rest. OT happens as well when you perform TOO MUCH exercise for one muscle group.

I used to do this with minimal rest when I hit my plateau:

Benchpress 3x6 (compound exercise)
Incline 3x6 (compound exercise)
Flyes 3x12 (isolation, big mistake in my part)

Dips 3x20 (isolation, another big mistake)

Aren't dips considered as compound since you're moving more than 1 joint for the exercise?

NOW:
incline dbell: 4 x 10 / 30lbs (warm-up)
incline dbell: 2 x 6 / 60lbs (work-set)
benchpress: 3 x 6 / 150lbs (work-set) I could probably do 160lbs on my last set for 4 reps kung may spotter. this is 30lbs more than I weight.
decline bench: 1 x 150lbs (work-set)

We'll see if my Max-OT program works. Stay tuned! :jump:

Good luck!

It's my back day today, as usual, grip and forearms are failing me... Maybe I should forget about my back for 2-3 weeks and just concentrate on forearm and grip training...

I love doing deadlifts and rows though...

[ssaloon]

back and tricep din ako ngayon. baka gusto niyo i-share workout niyo para may variation naman ako later hehehe ;)

[theveed]

ssaloon: just wondering, why did you pair back and triceps on the same day?

Ako this phase, I'm doing the ff:

Day 1: Chest
Day 2: Back
Day 3: Rest
Day 4: Arms and Shoulders
Day 5: Legs

Heavy weights, low reps but a lot more sets... Yung main compound exercises (like squats, deadlifts, chest press) I do a lot till failure.

[ssaloon]

back and tricep din ako ngayon. baka gusto niyo i-share workout niyo para may variation naman ako later hehehe ;)

theveed... ayos yung 8 week pec workout mo ah! simulan ko this friday :D

[Karding]

Teka, ang ibig bang sabihin ng compound set is secondary muscles are involved? related nga ang types of exercises (compound or isolation) sa muscle involved. But the true definition is:

Compound

Compound movements are movements that work one specific muscle group more than others but also work the others to a significant degree.

Isolation

Isolation exercises exist to isolate specific muscles. Isolation exercises are very effective for brining out muscular definition. This is achieved by the stimulation of slow-twitch muscle fibers, and by the pumping of blood and nutrients into the target muscle by using high repetitions.

Dips can be performed with an emphasis on which (tris or chest) muscle is primarily worked.

[theveed]

Karding: AFAIK Compound movements require 2 or more JOINTS and its adjacent muscles to perform the movement... While isolation moves only 1 joint...

So parang kung chest press, you move the elbows and shoulders. Kung flys you use only the shoulder joint.

Kung rows you use elbows and back...

Ewan hehe...

[theveed]

This is quite a good read for ectos.... Click Here I know it's an ad, but his content are simple to understand and quite sound... walang techy mumbo jumbo...

[Karding]

theveed, ewan ko na lang din :hihihi: basta ang tinatandaan ko eh compound is for bulking so less stretching but more on pressing. Dips is not pressing against the chest, it stretches it. Flyes is not pressing, it flyes

Eto, compare ko lang ang split routine namin ni theveed:

Day 1: Chest (LEGS)
Day 2: Back (CHEST n FOREARMS)
Day 3: Rest (BIS n ABS)
Day 4: Arms and Shoulders (SHOULDER n TRIS)
Day 5: Legs (BACK n TRAPS)

theveed, nakita ko nga ang website na yon. Its easy to follow nga. Pero I know where my deficiency kaya hindi na ako nag subscribe. My deficiency is my food intake, I have to take more foods. Another one is that I need at least 3500 calories in a day and 250grams of protein to gain 20lbs. Thats too much money for me right now. Im in the middle of buying a condo ang prepating for my marriage. Balita ko tumataba naman ang mga kinakasal, so Im hoping na magpack ako ng laman next year...hahahaha

[Karding]

ssaloon:

Back:
Bent Rows
Pro-Bar Pull downs
Pull-ups
Straight-bar Cable Rows
Dead lifts

Triceps:
Lying Extensions
Pushdowns
Bull-Rows

I didnt have any reps or sets included, ikaw na bahala according to your needs or goals.

[Karding]

Shet! akala ko masama ang junk foods a ectomorph! I dont usually eat burgers pero this is what I found!!!

Yes, you read it correctly. Junk food can be a very useful tool to the ectomorphic bodybuilder trying to put on size without worrying about body fat levels too much. But with any thing in bodybuilding there are rules to how you must employ junk food into your daily diet to aid in gaining size and not just satisfying your taste buds. The selection of junk food must contain adequate amounts of protein to meet your needs.

So, this can be Wendy's, KFC, Pizza, and foods like that. Just think about it, if you eat a triple cheeseburger from Wendy's you are getting around 50g of protein, but you are also getting a whopping amount of calories that will go along with that, that you will not get from eating your standard chicken and rice meal.

There is also another rule that must be meeting before you go run off to your nearest fast food joint, you must have some sort of protein shake before you eat the meal, consisting of a minimum of 50g of protein.

You must also try to limit your intake of carbohydrates when you go out for these meals, which means, at Wendy's skip the fries and stick to the burgers, KFC stick to the chicken and ditch the mash potatoes, and when having pizza skip the bread and just stick to the pizza.

This will insure you will gain minimal amounts of fat from this technique, while giving a blast to your metabolism. Just by having a junk food meal a few times a week to a small one once a day, you can add an easy extra 1,000+ calories to your diet, while at the same time satisfying your taste buds.

It makes sense kse kailangan ko nga mag pack ng Calories. Of course this wouldn't work for endo and meso or else tataba sila.

Some of the food chain that I need to frequent at mas mura pa kesa sa Pinoy restaurant dito sa US:

Jack in the Box
Subway
McDonalds (In n Out na lang)
Arby's
KFC (Church's Chicken or Popeye's na lang)
Burger King
Taco Bell (Del Taco na lang)
Wendy's

Bulking 101, The Ectomorph

http://www.bodybuilding.com/fun/jon11.htm

[Karding]

thank you sa mga nag post sa thread na 'to, kung hindi kayo nagtatanong, hindi ko makikita mga information na kailngan ko.

thanks talaga mga kapatid...naiiyak na tuloy ako

[ssaloon]

Originally posted by Karding
ssaloon:

Back:
Bent Rows
Pro-Bar Pull downs
Pull-ups
Straight-bar Cable Rows
Dead lifts

Triceps:
Lying Extensions
Pushdowns
Bull-Rows

I didnt have any reps or sets included, ikaw na bahala according to your needs or goals.

same pala tayo ng workout pare, sans the straight-bar cable rows for the back. pano yun?

[Karding]

Damn, an sarap pala ang Burger. bihira talaga kse ako kumain nyan akala ko masama.

Lunch ko kanina sa Burger King:
Grilled Angus Bacon & Cheese Streak Burger
Calories: 710

Small Chocolate Shake:
Calories: 410

1120 Calories na!!! woo hoooooooo

Ang saya saya ko ngayon!!!! or hyper? :confused:

Sa friday babanatan ko naman ang Double Whopper with Cheese
Calories: 1060!!!

Small Chocolate Shake:
Calories: 410

Total Calories on Friday: 1470!!!!

Weekly Caloric Intake for ectomorph like me is at least 3,500 for every pound I need to gain.

Tuesday: 615 (Carls Jr. Charbroiled Santa Fe Chicken with Iced Tea)
Wednesday: 1120 (BK Double Whopper with Bacon and Cheese then Chocolate Shake)
Thursday: 1530 (Carl's Jr. The Six Dollar Bacon Cheese Burger with Small Strawberry Shake)
Friday: 1470
Total: 4735 Calories for my previous 4 day lunch

I could have gotten more last tuesday kung alam ko lang.

oi theveed baka sabihin mo na naman mayaman ako. Mas mura pa yan sa Filipino food na binibili ko if you calculate dollar per calories

Average price of lunch ko is $5.79. Filipino food is $6.00 with less calories and more on Fat.

makakamenos na ko, mas healthy pa pala! woo hooooooooooo

[Karding]

same pala tayo ng workout pare, sans the straight-bar cable rows for the back. pano yun?

Gamitin mo ang Pro-Lat Bar sa cable seated row machine.

http://www.fitnesssource.ca/images/3...-LAT%20BAR.jpg

[GlennSter]

guys...healthy ba ang granola bar?

energy bars?

ok ba before i hit the cardio machines?herhehrer

[theveed]

Karding: Senti mo naman! hehehe... Actually I don't consider fast food as junk food exactly... Mataas ang protein content ng fast food, although mataas din fat. If you're an ecto, sisiw lang maburn yan...

Ako hirap din ako ngayon magbulk. I wanna make sure I bulk without adding on too much fat, I know impossible mag bulk na walang fat kasama, but as much as possible minimal... dun papasok ang...

Timing ng pagkain...

I think it's extremely critical FOR ME to eat right, a lot and consistently before 5PM, since I work out at 6AM (and wakes up at 530) everyday before going to work, I dont have the advantage of eating a big breakfast BEFORE going to the gym and such...

Akin proven na na mabagal medyo ang metabolism ko sa gabi especially kung high sugar/fat ang kinain ko, sa I moved my salad lunch to dinner nalang, lunch na ako nag ririce at chicken...

Tadtad tuna syempre for protein load (mga 20G per serving ko ng tuna, 3x a day)... Hirap mabuo ang 165-170grams of protein in a day!

Lalo naman yung 2800 cal/day ko for this 2 weeks, siguro pag mag protein supplement na ako mas madali na... I need to maintain 3200 cal for 8 weeks for bulk before I can start cutting again.

Sana di lumaki ang bilbil ko nanaman hehe...

BTW, kala ko Friday today... Nag legs ako... Buong sessions nagpakamatay lang ako sa squats hehe...

I'm up to 140kilos or 308lbs x 4 reps ako kanina (plates only since di ko alam weight ng bar ng smith machine)... I did another 100 reps sa squats, this time mas wide stance, my butt is burning hehe lalo na kadedeadlift ko lang kahapon...

Didn't have time to do presses and extensions anymore... But then again, tsaka na yun pag cut na ako.

[theveed]

Originally posted by GlennSter
guys...healthy ba ang granola bar?

energy bars?

ok ba before i hit the cardio machines?herhehrer

Not really pre, super mega taas ang sugar content ng granola bars... insulin spike yan.