Build A Model Body!

[Eclipseguy]

Naka concentrate lang talaga ako sa upper body sir.

 

 

If you only do a "no legs, no back, and no brains" training program, not only will you look rediculous (and the girls WILL laugh at you behind your back), but you'll be cheating yourself out of tons of growth overall, but you'll be cheating yourself out of the ab development you get by squatting and deadlifting.

 

Girls (and even gays) will laugh at a guy with a big upper body and chicken legs. A female model I train who is very athletic was thoroughly trashing all but one of the male Mossimo competitors since most would qualify for a KFC big bucket of legs and thighs, based on their lack of leg training.

[Eclipseguy]

Oh, let me add my body stats :

 

type: ectomorph

weight: below 120lbs (115-117lbs, I dunno exactly because of the scale I used)

bodyfat: definitely below 10% (my six pack are visible )

 

Start your weights where you'll be at 90% for your volume day and pyramid to 95% of your intensity day.

 

Add between 2-5% per week based on your ability to recover. When you are finished with the 5x5 portion, your lifts should be 10-15% stronger as a minimum. Legs and back can be up to 30% stronger.

[Eclipseguy]

Medyo underweight kasi ako kaya ako nag-wowork out mga twice a week lang kasi busy talaga sa work.

 

Habol ko lang kasi yung payat na may muscle tapos astig na abs!! hehe.

 

Anyway, ito madalas kong workout

 

DAY 1

 

Chest- Bench (Barbell), Incline (Barbell) abot ako 90lbs mga 6 reps ang last yung dumbell flys

Biceps- 1 exercise na 3 sets

Triceps- 1 exercise din na 3 sets

Traps naman dumbell shrugs lang

 

DAY2

 

Back- 2 exercise na tag 3 sets

Shoulders- 1 exercise na 3 sets

Abs- Iba Iba

 

Ok lang kaya to boss?

Thank you sa tulong!

 

 

Also, if you are naturally underweight, it means that you are already fighting an uphill battle. If you won't do squats or deadlifts, you might as well not go to the gym at all. You'll be throwing your money away. I know from personal experience as a former VERY underweight individual.

[BEaST-RiPPed]

ang dadaya ng mga ito a...

HOY!!! kung ganito lng kadali magpagwa ng program para makuha ang tamang weight training e di sana lahat nlng tyo magpa online tutorials di ba?! magkita kita nman tyo sa eclipse para nman masubukan kung yang mga pinoposte nyong programs e nagagawa nyo talaga o bka nga higit pa.

c andrean lng ang may "K" na mag post ng kanyang practice warm up program dito! di ba idol? :cool:

[devlin_acura]

Did you include the bar on this one? were the bench reps bar touching chest? were the squats but below knee in depth?

 

yes, weight of bar included. yup, they are touching my chest. and about squat, it is about an inch below my knee.

 

 

[What gym do you go to now? I don't wanna be a prick but if you guys expect that we'll make all of you programs, I don't think that would be fair. You guys know where to find us, how about showing up?]

 

i know its not fair, and i thank so much that you still keep extending your arms to help not only me but also others. i really wanna go tho eclipse. in fact, everytime i passed dlsu, i wanna go down lrt and thank you guys personally. anyway, i might be able to do so.. this coming months, i would stay 2 or 3 times at malate (hirap kasi commute everyday from north to makati lalo na rainy season na.)

 

[ang dadaya ng mga ito a...

HOY!!! kung ganito lng kadali magpagwa ng program para makuha ang tamang weight training e di sana lahat nlng tyo magpa online tutorials di ba?! magkita kita nman tyo sa eclipse para nman masubukan kung yang mga pinoposte nyong programs e nagagawa nyo talaga o bka nga higit pa.

c andrean lng ang may "K" na mag post ng kanyang practice warm up program dito! di ba idol?]

 

bro, pagbigyan mo na kami, isa lang naman objective natin on going to gym. swerte mo nga kasi you are under supervision of guys who know their stuff well, wala kasi EG or OLY sa gym ko! peace!

[wek1012]

bro, pagbigyan mo na kami, isa lang naman objective natin on going to gym. swerte mo nga kasi you are under supervision of guys who know their stuff well, wala kasi EG or OLY sa gym ko! peace!

 

 

singgit lng ako, been backreading the last few pages.

 

i think marami ng binigay n advise s EG and olympus. These two have influenced a lot here to amartly and in a moreefficient way. ngbigay n rin ung guidelines ng recommeded program n some starter's questions regarding the program have been asnswered. but asking them to customized the program similar to equus is too much already. its like if u want the personalized program, u need to become a premium member n. by this, this means enrolling in eclipse so enjoy the added benefits that are only for their gym's members.

 

if cannot go, i don't think they'll cutsomize the program for u. anyway, binigay n ung link s 5x5 program. Basa k nlng. Dami sobra information dun. all u need is to read. coz lumulabas n u don't read or just read a part of it. basa k p ung mga questions m nandun n cguro s loob o s mga links.

[Olympus]

singgit lng ako, been backreading the last few pages.

 

i think marami ng binigay n advise s EG and olympus. These two have influenced a lot here to amartly and in a moreefficient way. ngbigay n rin ung guidelines ng recommeded program n some starter's questions regarding the program have been asnswered. but asking them to customized the program similar to equus is too much already. its like if u want the personalized program, u need to become a premium member n. by this, this means enrolling in eclipse so enjoy the added benefits that are only for their gym's members.

 

if cannot go, i don't think they'll cutsomize the program for u. anyway, binigay n ung link s 5x5 program. Basa k nlng. Dami sobra information dun. all u need is to read. coz lumulabas n u don't read or just read a part of it. basa k p ung mga questions m nandun n cguro s loob o s mga links.

 

 

Thank you sir. The link is already there. Well, I guess its because its human nature that some people want to be spoon-fed

[BEaST-RiPPed]

bro, pagbigyan mo na kami, isa lang naman objective natin on going to gym. swerte mo nga kasi you are under supervision of guys who know their stuff well, wala kasi EG or OLY sa gym ko! peace!

 

well u got 1 very good reason para mag join sa eclipse di ba

 

 

singgit lng ako, been backreading the last few pages.

 

i think marami ng binigay n advise s EG and olympus. These two have influenced a lot here to amartly and in a moreefficient way. ngbigay n rin ung guidelines ng recommeded program n some starter's questions regarding the program have been asnswered. but asking them to customized the program similar to equus is too much already. its like if u want the personalized program, u need to become a premium member n. by this, this means enrolling in eclipse so enjoy the added benefits that are only for their gym's members.

 

 

korek k jan! ALIEN!!! (raise the roof)

 

anyway, binigay n ung link s 5x5 program. Basa k nlng. Dami sobra information dun. all u need is to read. coz lumulabas n u don't read or just read a part of it. basa k p ung mga questions m nandun n cguro s loob o s mga links.

 

 

may TAMA ka! pero iba pa rin ung personal ka nilang nasupervise dhil baka hindi tama ang form like i did my 1st 3 sessions there.

[BEaST-RiPPed]

guys OT:

san makakabili ng gym bike? ung maganda brand, quality at reasonable ang price?

salamat

[Olympus]

guys OT:

san makakabili ng gym bike? ung maganda brand, quality at reasonable ang price?

salamat

 

Balak mo pa ba mag bike after working out? How about tryng the tabata method? much cheaper than an exercise bike and can be more effective? :evil: :evil: :evil:

[jaymz]

What gym do you go to now? I don't wanna be a prick but if you guys expect that we'll make all of you programs, I don't think that would be fair. You guys know where to find us, how about showing up?

I apologize for it . Maybe, I just got carried away. I made the post in a haste, before I left the office last night. I admit, I have gotten enough already from this thread and thanks to these 2 guys. The sample routine workout for Equus is enough to make a start for the 5x5 routine. In fact, I already started with it using my own 5RM and its proportionate amount of weights for the pyramid sets.

 

There are even lots of stuff to read over the net. Everybody can figure what to do next with their routines.

 

If only I'm near to Eclipse, me signing up is for sure

 

Anyway, I have a few questions:

 

1. The 5x5 routine primarily uses barbell so that we can be able to use the maximum amount of weight in our lifts. My left arm is a bit weaker than my right arm so it is inevitable (although I always try to focus my mind on the left) that my right arm will carry a bit more of the load than the left arm. Will these result to underdevelopment of one side of my body? What's your take on this?

 

2. Is there any room for dumbells in a 5x5 routine? This what I thought of so that the left can be "isolated."

 

Thanks a lot :mtc:

[Olympus]

I apologize for it . Maybe, I just got carried away. I made the post in a haste, before I left the office last night. I admit, I have gotten enough already from this thread and thanks to these 2 guys. The sample routine workout for Equus is enough to make a start for the 5x5 routine. In fact, I already started with it using my own 5RM and its proportionate amount of weights for the pyramid sets.

 

There are even lots of stuff to read over the net. Everybody can figure what to do next with their routines.

 

If only I'm near to Eclipse, me signing up is for sure

 

Anyway, I have a few questions:

 

1. The 5x5 routine primarily uses barbell so that we can be able to use the maximum amount of weight in our lifts. My left arm is a bit weaker than my right arm so it is inevitable (although I always try to focus my mind on the left) that my right arm will carry a bit more of the load than the left arm. Will these result to underdevelopment of one side of my body? What's your take on this?

 

2. Is there any room for dumbells in a 5x5 routine? This what I thought of so that the left can be "isolated."

 

Thanks a lot :mtc:

 

Where are you located? 95% of the members of eclipse travel to eclipse

 

1. It will even out eventually

2. Stick to barbells as this routine is for strength, power and size

 

Stop overthinking, just focus on getting the form right and lifting the weight

[Equus]

guys dont be mad about my program... I love the fact they are helping me a lot however I just need to point our some things...

 

1.) The only reason that this whole thing came to pass because no one would put up and see for themselves if the programs work...

2.) I honestly think that these two gentlemen are out to set the fitness world straight so I wanted to see for themselves if what they are proposing is a croc of s@%t...

3.) My personal assesment of my process is that unless you know what you're doing, don't don these things alone.

4.) A certain amount of strength and experience and background is necessary to do this program alone... It is also VERY important to have a training buddy... I cannot stress this more...

5.) So uinless you have equal or more experience than me (and i have so little as compared to these two gentlemen..) DO NOT DO THIS PROGRAM WITHOUT PROPER SUPERVISION... Ive been working out for 4 years, i have medical background, I have been doing outdoor rock climbing despite my size for the past 4 years, I am a dive master in terms of dive hours spent and done but not exactly in qualification, I sail with a 45 footer cruiser/racer class benetaue, I used to do beginner class racing with a 400 cc and 1000 cc bike in BRC and I have crashed twice... I also do a lot of work with horses since that is my job... My point in saying all of these things is that I KNOW PAIN... and I KNOW MY BODY AND THE EXTENT THAT IT CAN DO... so please please please please, do not do online training with out the proper foundation or background in terms of theory and the such... You're in for a world of injury and hurt if you do... In so saying this, I completely free EG and Oly from any and all liabilities if I do injure myself because of my own arrogant stupidity... hehehehehehehehehe...

 

again, unless you have enuf experience, HAVE SOMEONE TEACH YOU FIRST... this will mean a big difference between getting stronger, leaner and meaner to getting injured and being a weak ass loser or even to the extent of eventually becoming a vegetable...

[Olympus]

guys dont be mad about my program... I love the fact they are helping me a lot however I just need to point our some things...

 

1.) The only reason that this whole thing came to pass because no one would put up and see for themselves if the programs work...

2.) I honestly think that these two gentlemen are out to set the fitness world straight so I wanted to see for themselves if what they are proposing is a croc of s@%t...

3.) My personal assesment of my process is that unless you know what you're doing, don't don these things alone.

4.) A certain amount of strength and experience and background is necessary to do this program alone... It is also VERY important to have a training buddy... I cannot stress this more...

5.) So uinless you have equal or more experience than me (and i have so little as compared to these two gentlemen..) DO NOT DO THIS PROGRAM WITHOUT PROPER SUPERVISION... Ive been working out for 4 years, i have medical background, I have been doing outdoor rock climbing despite my size for the past 4 years, I am a dive master in terms of dive hours spent and done but not exactly in qualification, I sail with a 45 footer cruiser/racer class benetaue, I used to do beginner class racing with a 400 cc and 1000 cc bike in BRC and I have crashed twice... I also do a lot of work with horses since that is my job... My point in saying all of these things is that I KNOW PAIN... and I KNOW MY BODY AND THE EXTENT THAT IT CAN DO... so please please please please, do not do online training with out the proper foundation or background in terms of theory and the such... You're in for a world of injury and hurt if you do... In so saying this, I completely free EG and Oly from any and all liabilities if I do injure myself because of my own arrogant stupidity... hehehehehehehehehe...

 

again, unless you have enuf experience, HAVE SOMEONE TEACH YOU FIRST... this will mean a big difference between getting stronger, leaner and meaner to getting injured and being a weak ass loser or even to the extent of eventually becoming a vegetable...

 

 

Very insightful post.

[devlin_acura]

gusto ko lang confirm and humingi ng advice sa mga tao na nagprapractice nito.

 

kaya ko lang post yung 5 max ko kasi oly advice that i should get my top 5 weights para mas accurate yung weights na gagamitin ko. im not expecting na bibigyan nya ako program dahil alam ko di naman nya obligation yun, as i have said, thankful na ako sa mga advices and answers nila.

 

i know i ask so much but i dont think it means na gusto ko ma-spoon fed. i just wanna learn.

 

p.s. -- sa bulacan po kasi ako nakatira. kaya hindi ako maka-sign up sa eclipse.

Edited August 9, 2006 by devlin_acura