Tsikot Fitness and Gym Thread

[kiper]

Okay.. I find a new way para pumayat. Nakipag pustahan ako sa friend ko na walang KANIN (RICE, yeah you heard that right) upto February 1 for P5,000.


Syeeet.. :dead: :worried:

[Karding]

Also, mas ok din kung isasama mo ang auxillary bodyparts sa workout ng main body parts, meaning, when you work on your chest, you also work on your shoulders (front deltoids) and tricep quite a bit. It'll make more sense and more efficient if you work on your triceps on the same day, otherwise, your tri's will not have ample time recovering from the stress and mahahamper ang growth or strength development nya.

Okay, let me share what I know...

For sizing up:
The above quote is TRUE for beginners (first 6 months). However, for ADVANCED ( 1 year )routine it is NOT recommended to work out the main body parts along with smaller muscle groups. If you have to work on another smaller muscle group, be sure that you dont 'hit' it during your main muscle routine. This is also known as SPLIT PROGRAM and is more suitable if you want to size up. The workout program should be PUSH-PULL alternately, except for the Legs.

i.e.

Sunday: REST
Saturday: REST
Monday: PUSH: Chest (Chest had a max time to recuperate, 5 days) This is my priority so I dont work on anything else this day but this.
Tuesday PUSH n PULL: Legs, Calves
Wednesday: Rest
Thursday PULL: Back & Tris (When you pull, there is minimal involvement on the chest) Triceps is recommended because you are not using the Tri's when you pull. Thus, giving you the much needed power to work on your Tris.
Friday PUSH: Shoulder & Bis (When you push this day, you have enough strength since you didnt use any pushing effort the day before) Biceps is recommended since you are not using it for pushing. Also, you dont have to work as much since the shoulder is being 'hit' by most of the exercises.

This bar when used primarily with Lat Pull Down for back exercise, will 'hit' the rear delts as well.


Notice that I dont have any Abs routine listed. This is due to the fact that I work on them before bed time 3 times a week.

Whatever your priority, should be the first day of your work-out routine and incorporate the PUSH-PULL technique.

[ssaloon]

uy mejo pareho tayong workout routine fafa karding!

M - shoulders, abs
T - cardio, legs, calves,
W - back, triceps,
Th - cardio
F - chest, biceps

[theveed]

Most important note of all, just because one workout routine worked for someone, it doesn't mean it'll work for you. Your body has its own strengths and weaknesses that you should address and take advantage of. So experiment on which routine and exercises that'll give your targetted muscle the most workout and stick with those.

[pepengtom]

day 1: chest, sholuder, biceps
day 2: back, triceps, legs.

pinagsasabay ko na minsan, para 4 times a week lang ako parati.

[Karding]

Originally posted by ssaloon
uy mejo pareho tayong workout routine fafa karding!

M - shoulders, abs
T - cardio, legs, calves,
W - back, triceps,
Th - cardio
F - chest, biceps

not for long, sa monday iba na routine ko. I found a new work-out program, its called Max-OT. Seems like I already reached my plateau kaya mag switch ako.

Great point theveed. Each body reacts to its own routine. So, experiment accordingly.

fafa ssaloon, eto routine kong bago this monday.

Mondays - Legs

Squats (4 warm-up sets) 3 x 4-6 - View
Leg Press (1 acclimation set) 2 x 4-6 - View
Stiff leg Dead lifts (1 acclimation set) 2 x 4-6 - View
Standing Calf Raise (2-3 warm-up sets) 3 x 6-8 - View
Seated Calf Raise 2 x 6-8 - View

Tuesdays - Chest & Forearms

Incline Bench Press (4 warm-up sets) 3 x 4-6 - View
Bench Press 3 x 4-6 - View
Decline Press 1 x 4-6 - View
Barbell Wrist Curl (1 warm-up) 2 x 8-10 - View
Standing Dumbbell Wrist Curls 2 x 6-8 - View

Wednesdays - Back & Traps

Bent Rows (3-4 warm-ups) 2 x 4-6 - View
V-bar Pull downs 2 x 4-6 - View (Pull-up shown)
Weighted Pull-ups 2 x 4-6 - View
Straight-bar Cable Rows 1 x 4-6 - View (Shown with handles)
Dead lifts (2-3 warm-ups) 2 x 4-6 - View
Barbell Shrugs 1 x 4-6 - View

Thursdays - Shoulders & Triceps

Seated Dumbbell Press (4 warm-ups) 3 x 4-6 - View
Seated Military Press 2 x 4-6 - View
Side Laterals (1 acclimation set) 2 x 4-6 - View
Lying Extensions (1-2 warm-up sets) 2 x 4-6 - View
Pushdowns 2 x 4-6 - View
Seated Overhead Dumbbell Extensions 1 x 4-6 - View (Shown with barbell)

Fridays - Biceps & Abs

Barbell Curls (4 warm-up sets) 2 x 4-6 - View
Hammer Curls 2 x 4-6 - View
E-Z Bar Curls 1 x 4-6
Weighted Leg Lifts (1 warm-up set) 2 x 12-15 - View
Cable Crunches 2 x 8-10

Outline and guideline can be found by clicking HERE

[Ungas]

Another question!

Bakit ang sabi dun sa link na posted ni Karding. On bench press, wrong position of thumbs pag hindi wrap around sa barbell? And yet I still see most of the heavy lifters do the thumbs aligned with other fingers not wrapped around the bar.

And one more thing I notice, sabi locked elbows? Karamihan ng nakita kong websites sabi wag daw i-lock ang elbows, this could cause injury and add more strain.

[ssaloon]

and i think yung workout principles na sinasabi sa site ay para ata don sa gustong lumaki talaga ng todo eh. i'm more into getting lean because as it is now, malaki ang frame ng body ko and big boned pa. mas magmumukhang bulky ako kung lumaki ng ganyan with those workout routines. more on high reps with light to mid heavy weights ako. tapos di na rin increasing ang weight.

[Ungas]

Halos ganun rin kasi ang workout program ko; araw-araw cardio before workouts.

1st day:
Chest

2nd day:
Back

3rd day:
Shoulders & Biceps

4th day:
Legs & Triceps

[1D4LV]

Originally posted by Ungas
Another question!

Bakit ang sabi dun sa link na posted ni Karding. On bench press, wrong position of thumbs pag hindi wrap around sa barbell? And yet I still see most of the heavy lifters do the thumbs aligned with other fingers not wrapped around the bar.

And one more thing I notice, sabi locked elbows? Karamihan ng nakita kong websites sabi wag daw i-lock ang elbows, this could cause injury and add more strain.

actually fafa. ang talagang principle the lifting is talagang wrap yung thumbs. its for greater control and stability. it also works out the small muscles. ako kasi, i do it that way eh.

yung locked, yun ang di ko alam. ang pagkakaalam ko talaga dapat, hindi locked.

[FrankDrebin]

Ei Body Building Buff! What is your recommended workout program sa mga peeps like me na medyo patpatin? Medyo nagiging health conscious na ako dahil medyo near 30s na.

Ungas, saan ka nag-gigym?

[Ungas]

Dito lang sa may Espanya sa tapat ng UST.

[FrankDrebin]

Ngek! Layo pala. WAla ka bang alam na malapit lang sa Brgy. Lourdes/Sto. Domingo area?

[Ungas]

Merong bagong gym sa Retiro yung RevFlex, nakausap ko yung isang may-ari; bago mga equipments nila. Kaso nga lang mahal ang monthly dues, P1600/month unlimited. Membership fee for only P500 promo.

[FrankDrebin]

Saan side ng Retiro? Magkano doon sa inyo?

[theveed]

Frank: what's patpatin?

[FrankDrebin]

theveed, Payat. Just think of Vic Sotto.

[Ungas]

Originally posted by FrankDrebin
Saan side ng Retiro? Magkano doon sa inyo?

Malapit sa D.Tuazon within the same block ng Goldilocks.

[FrankDrebin]

Lapit lang pala. Sige tingan ko mamaya. TY.

[van_wilder]

i lost my 6 pack... sarap kasi kumain eh