Tsikot Fitness and Gym Thread

[van_wilder]

insted of energy bars magchocolate ka na lang... mahal ng energy bars eh... P60 na ata pinakamura

[Ungas]

I started yesterday with the shoulders workout then legs/triceps for today. Muscles a little bit sore but stretching with the help of trainers prevented it.

Bukas balik chest workout naman. I did noticed after taking a weeklong break, yung resistensya ko parang humihina compared sa dati? I was having a hard time completing 4 sets of 15-20 reps.

[FrankDrebin]

Hindi ko kaya ang everyday or every-other-day workout. Bibigay ako. hehehe. So naghanap ako ng ibang suitable exercise.

EXERCISE:

Workout #1
Squats(parallel To Floor) - 10-14 Reps
Calf Raises - 12-15 Reps
Stiff Legged Deadlifts - 10 Reps
Cable Rope Crunches - 10-12 Reps

Workout #2
Bench Press - 6 Reps
Bent Over Barbell Rows - 10 Reps
Standing Shoulder Press W/ Olympic Bar - 6 Reps
Pullups - 10 Reps
Cable Rope Crunch - 10-12 Reps

4 sets each per workout.
Every saturday lang.
Alternate ng workout.

http://www.bodybuilding.com/fun/work...ys&checked=YES

OK lang ba ito mga ironpumpingtsikoteers?

[theveed]

Ungas, dapat actually you'll get stronger after a break... You gave more time for your muscles to fully heal (and grow)...

About your program, may comment lang ako... Not criticism ha...

Questions:

1)Are you lifting heavy?
2) How many sets do you do per exercise?
3) How many reps do you usually do per set?
4) How many exercises per body part (ie, chest)
5) Do you go to failure at the end of each set?

The reason why I asked is this... Your split may not work very well if you answered yes to any or most (preferably all) of the questions above.

You started off with leg/tri split... You worked on your tris, if you did them correctly and with high intensity, they'll be fatigued by the end of the day... The next day you plan to do chest...

Chest exercises (other than flys) involve primarity the front deltoids (the shoulder part that joins to your upper chest), triceps and the chest itself. In most cases of chest exercise failure (di na kaya ibuhat), the triceps give first, then the delts then the chest. If you did work out correctly yesterday (tricep day), your triceps will be too fatigued to lift the weight, it'll fail before the chest gets any work done.

Same goes if you separate shoulder on another day. At the bare minimum, I think pressing exercises should be done together. Unless you don't do any presses like for example you only do crossovers and flys for chest, laterals for delts...

The triceps are too small of a muscle to endure separate chest/shoulder workouts.

I do see that you're doing 15-20 reps, is this for all exercises? What's your goal for weightlifting by the way.

By being able to do 15-20 reps, the exercise won't build you any new muscle nor will it streghthen it in terms of size and strength. It will help the endurance aspect of the muscle though.

I guess my first question should have been, what is your goal and purpose to hit the gym?

Lastly, you really won't get that "sore", aka DOMS (delayed onset muscle soreness), with lightweight and high reps (per set). Soreness occurs when the muscle tissues itself is physically being injured and slightly torn. During your rest periods (along with a high protein diet), the protein and rest will heal the muscles by sealing or thickening the adjacent fibers, hence, muscle growth. Bigger muscles, bigger engine to push more weight.

HTH.

[theveed]

Frank: That workout is very hard to do so I think if you're just starting out, it'll be difficult. Let me explain...

It is a very good workout. This is one variation of supersetting. The nice thing about this workout is it keeps your whole body worked out with the least amount of time possible. This means that rests should be timed accordingly.

Rest is not something this workout offers a lot of, why? Look at the exercises, specifically with workout 2.

Bench Press - CHEST
Bent Over Barbell Rows - BACK
Standing Shoulder Press W/ Olympic Bar - SHOULDER/TRICEPS
Pullups - BACK/BICEPS

You see the trend? It works on OPPOSITE muscle groups alternately. The reason why this is a time saver is that when you're working on bench presses, your biceps and back aren't really working much, hence it's resting.

So you're SUPPOSED to immediately hit your back after the bench presses so you'll work on the bicep and back muscles while the chest and triceps rests (since they aren't used for rowing and pulling much) After those 2 exercises, you rest. That should be ONE SET.

It should be:

Set 1:
BENCH - X reps
Rows - X reps

REST

Set 2:
Bench - X reps
Row - X reps

This is really hard-core stuff. The Cybergenics system that I tried around 7 years back incorporates this type of workout and focusing a lot on negative failures, it's super tough to do but it reaps very good rewards.

The "X FACTOR" of this workout is endurance, if you have the lungs to do this, it'll be great.

As to your schedule of one a week. Like what I said to Ungas, If you did it right with MAX intensity, you'll need time to rest. While 6 days may be a little long, it won't harm you if you take 6 days off before the next workout.

AS LONG AS YOU GIVE IT YOUR ALL every Saturday. Trust me, your body will need more than 3-4 days to get rid of the soreness if you lift heavy.

[Ungas]

I felt weak after that week long break. Para bang nanghihina mga muscles matapos mawala ang daily lift habits.

1)Are you lifting heavy?
- Light pa lang. I just started last June. With machines, 5-6plates for upper body parts; 7-8plates for legs/calves. On free weight training, iba iba rin depending on the body parts. Chest nasa 10-15kgs. Shoulders with dumbell workouts 20-30kgs. Squats 15-25kgs. Leg press (same with calves) 50-75kgs.

2) How many sets do you do per exercise?
- All sets are done in 4.

3) How many reps do you usually do per set?
- Weights varying ala-pyramid style. Starting from light/heavy/heavy/light. Light weights more reps (15-20?). Heavier weights 12-15reps.

4) How many exercises per body part (ie, chest)
- Di ko pa kabisado program ko, I have to workout with the program card attached.
- Chest is 6 exercises yata? (bench press, inclined dumbell press, dumbell flies, arnold, pullover, di ko na maalala yung iba)
- Back is 5 excercises (dead lift, barbell lift or t-bar lift, seated row or sometimes cable row, meron pa di ko na rin maalala)
- Shoulder 5-6 exercises (military press, side lateral, bent over lateral, seated dumbell press, barbell/dumbell curl, forgot the other exercises)
- Legs 5 exercise (squats, leg press, leg extension, leg curl, standing or seated calves with 2 tri workouts (tri extension & tri pushdowns).

5) Do you go to failure at the end of each set?
- Not on all parts, pero ang tinututukan ko yung shoulder parts hanggang di na kaya. Minsan going past 4 sets.

Primary goal is to meet my ideal height weight ratio and to get fit, which is less 40lbs. to go. I was hoping for a body like some pro-wrestlers, pero malabo, I don't have enough discipline. Pero hindi ako strict diet, I eat what is served. Then whey protein & hydroxycut before (6am)/after (10am) workout and afternoon breaks. No breakfast, light lunch and dinner. Water after dinner instead of petty snacks.

[cutedoc]

i used to take creatine and protein, kaya siguro ako lumaki, pero sabi ng trainor ngayon ko mali daw mga ginagawa ko movements, so im starting again from the top, and im not adviced to take any supplement, pondohan ko daw muna katawan ko, daainin nalang muna sa proper eating. number 1 error ko is i keep on doing ab workout, i do it almost daily, to have a trim abs, mali daw yun, i cant achieve tone abs, dapat mag cardio workout daw muna ako(which i seldom do before)thats the best way to have a better blood circulation, after the stomach has flatten, thats the time you do ab workout, sabi trainor, pag ab workout lng daw ng ab workout, titigas lang ang tiyan pro malaki pa din...napansin ko nga matigas tiyan ko pero medyo laki pa din

[kennster]

question lang po mga sir regarding my workout.. before kasi I do 4 sets 10 reps per exercise, but now after reading Max-OT, im doing 3 sets 4-6 reps per exercise (but it's heavy enough to the extent that the max rep i can do per set is 6).. so what do you think is the better work-out.. Im afraid kasi to overwork my muscles with the 4 set routine, but the thing is I feel more soreness in my muscles after doing the 4 set 10 rep workout than the 3 set 4-6 rep.. hmmm which is better? is "no pain no gain" true?

[ssaloon]

theveed, sinubukan ko yung 8 week pec program mo. grabe, sakit ng dibdib ko ngayon. and to think na 3 fundamental exercises lang yan (inclined, flat presses and flies). i like it :evillaugh

[Karding]

theveed, kung gusto mo mag improve ka sa pulls/chins, start with assisted pull-up machine. Dun ako nag start kagaya ng dips. Mahirap talaga mag jump start kung walang assistance sa pull-ups/dips unless matagal ka nang nag dips or pulls.

eto yung machine, dont mind the lady's very nice behind

Assisted Pull-up Machine

van_wilder, ok utang muna pics. Pero dont worry, pare-pareho lang naman tayo dito na may deficiency at some part of our body. Plus, kayo nga ang motivation ko to improve.

kennster, ectomorph ka ba? Sometimes ang soreness is due to overtraining with less weight. The concept behind MAx-OT is OVERTAINING with WEIGHT not repetitions. I used to do 4x10 when I got stucked with my physique (plateau).

cutedoc, tama ang trainer mo supplement wont help much kung mali ang routine mo. kung hindi ka ecto, proper diet nga ang kailangan mo.

[ssaloon]

merong ganyan sa gold's and FF! ginagawa ko yan pag pull-ups. seated naman yung dips ko.

[Karding]

ssaloon, seated dips kung tris ang priority. Pero kung to get stronger sa dips or chest ang emphasis, yung machine na lang ang gamitin mo muna. Mas mabilis ang improvement kesa sa seated. MAsarap ang seated sa tris, then squeeze sa bottom.

[kennster]

Originally posted by Karding
kennster, ectomorph ka ba? Sometimes ang soreness is due to overtraining with less weight. The concept behind MAx-OT is OVERTAINING with WEIGHT not repetitions. I used to do 4x10 when I got stucked with my physique (plateau).

Yep ectomorph here, minsan nga feeling ko sky high na metabolism rate ko eh..

Ah so soreness doesn't necessarily mean na effective yung work-out (before kasi yun barometer ko eh).. well I just hope im not yet stuck with my curreny physique.. Man it's really hard to be a hard-gainer! :threadmil

[Karding]

yup, soreness could also mean OT kung high-rep and lightweight lang. Masarap ang OT na due to poundages na binubuhat. Sa Max-OT I raised my bench with 15lbs in 2 weeks. That could help me on my OT by weight.

[theveed]

Daming sasagutin! hehe, sa madali muna:

Karding: Yep, paglalaruan ko yung assisted pullups after my bulk phase, so far the Hammer machine Iso-Lat pulldown machine is working my lats really well. Haven't felt DOMS with my lats until my last workout. :D I'm ok with dips... Ako din, mga Tsikot peeps ang isa sa mga motivations ko to "deliver" dahil ang daldal ko dito hehehe... I'm pretty happy with how my back is developing though.

Ungas: Pag dumating na bodyfat caliper ko I can lend it to you, it's a more effective, accurate and realistic way to set your fitness (especially weight loss) goals. Personally, I think your program contains too many exercises, sets and reps for your goals. I'd rather see a 3 day split with cardio if you're after weight loss. For mass building, your program won't work, the number of reps and sets you do will build up a lot of lactic acid before your muscles get stressed, you'll end up with muscle fatugue before muscle stress.

Heavy sets should limit you to 6-8 reps, if you can go beyond that, it's not heavy...

You might wanna check the exercises that you've picked, some work the same muscle on the same angle, it'll be a wasted effort... ie. mil press and seated db press, they both work the same muscle at the same angle.

Regarding your supplementation, how much protein are you taking (the whole day)? In order to maintain positive nitrogen balance, you need to take 1gram per pound of your bodyweight, if you're taking in less than that total, your supplements may just go to waste, it'll be cheaper to stick with "real" foods. You can just use hydroxycut with a low GI index carb diet, it'll be easier that way and cheaper.

Breakfast is EXTREMELY important whether you're trying to gain or lose weight. The term breakfast is made up of BREAK and FAST, meaning, you break the fasting period that you gave your body from depriving it nutrients for at least 6-8 hours during sleep. When you wake up, your body will soak up nutrients, carbs, proteins like a sponge and little is wasted. That's why most supplements and vitamins are taken in the morning, because that's the time wherein the body is the most efficient in absorbing nutrients. If you wait until lunch for your first meal, you've set a very low metabolizing day for your body. During that time (you wake up and your lunch), your body is eating up your muscles for energy. Not something you'd like.

You started June, you should be more than ready to go for a much more taxing workout than what you have now... Whether weight gain or loss, high intensity is the key...

Cutedoc: You have a good trainer, lucky for you... As the saying goes, good abs are made in the kitchen not in the gym. Eat right, shed the fat, the tummy will slim down. No amount of situps can give you a six pack (dont believe home tv shopping hehe). Everybody has a six pack, the difference is how much fat is covering that six-pack. If you strengthen your abs a lot using weighted situps and stuff, you usually end up having a bigger gut! Why? Simply because your ab muscles grew, but the fat covering it is the same, so you just added a couple of cm to the total girth. Shed the fat first, good diet and good cardio will help a lot. I was like you before, never dieted and cardiod and my midsection never became flat(ter)... After dieting for 6 weeks with intense cardio, I lost 3 inches in 6 weeks, it wasn't even that hard. Too bad I'm bulking for muscle now, so I have to say goodbye to my 34" waist again hehe... I used to be 38.5, stayed there for like 3 years... Lost 3-4" in 6 weeks. www.bigberts.com/collate.gif]6 week change[/url]

Kennster: If you're following good form, you can't overwork your muscle, your muscle will stop working if it has reached its limit (called failure)... Injuries occur when too much weight is used without proper form. If you're doing proper form, your muscles will tell you when to stop. You'll only overwork your muscle if you didn't give it ample time to recover AFTER the workout and not giving it enough nutrients (protein specifically) to heal itself.

Like what I said to Ungas above, if the form and intensity is right, your muscles will be very sore, probably for 3-6 days before the soreness disappears. For me, my muscles don't feel the DOMS (delayed onset muscle soreness) until after 24-36hrs AFTER my workout. I usually don't feel any soreness with my muscles after a workout or even the day itself, but I do see the muscle being bloated and pumped. The soreness sets in 2 days after and will last me about 4-5 days average (hopefully I can recover faster with supplementation). Iba kasi yung "ngawit" sa "higpit" feeling sa muscle. If you're an ecto, high rep is definitely not a very good or efficient way to build muscle.

So now that you're doing Max-OT, may I know how you're doing it? Like how long your rest periods are, how fast (ballistic) is your positive movements, how slow your negatives are, etc? All else being equal kasi your muscles will cry with Max-OT, not high reps unless youre doing small muscles like bi/tri/calves/delts.

SSalloon: hehe, ok sya lalo na kung for mass ka... I used dumbbells only though. I need the discipline of being able to push to failure without spotter kasi... I hate asking for spot help from the trainers sometimes hehe... DB kasi I can rest-pause, forced rep etc...

Sabi ko nga kay Ungas kahapon, pwede na magform ng Tsik-endales male dance group hehehe.

[Karding]

proper form, Im glad you brought that up theveed. Kse mahirap mag Max-OT kung hindi maganda or tama ang execution. Max-OT without proper form or execution will only lead to injuries. The Max-OT didnt mention if its meant for beginners or intermediate. Pero since the program is for the people who hit their Plateau, this could mean at least a year of experience. Not sure or cant remember how long kennster have been working out.

[GlennSter]

theveed....update lang kita...lost 2 lbs.....come on bring it on!!!aaarrgggg

[theveed]

Glenn: CONGRATS PRE!!! :D :D :D... Singil ko is P1,000 / pound ala Jenny Craig hehehe...

[GlennSter]

alangya ka!!!twister fries muna ako..joke lang!!!

nag breeak nga ako ng rule kahapon...nag sonya's garden kami ng gf ko..hehrehrherer

[theveed]

give yourself one day to 'cheat' para di ka madeprive... kayang kaya mo yan, next thing you know, dami nang ROO ang nakakapit sayo...