Build A Model Body!

[devlin_acura]

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.

 

pag nagbasa ka ba, you dont wanna discuss or ask about it dun sa nakakaalam din? im just interested about this program kaya nga kahit sa wife ko, eto ang topic ko (deadma lang naman sya!)

 

 

hope you got my point.

[turboneticssx8]

but not doing any back and leg work will limit your overall potential to maximize your muscle growth. Can you honestly tell me that you wanna look like a poster boy for polio?

 

 

May back exercise naman ako sir. Madalas ko ginagawa yung rows, wide grip pull up yata yun sa front hindi ako sure sa name ng work out na yun.

 

Wala lang talaga legs.

 

 

[turboneticssx8]

but not doing any back and leg work will limit your overall potential to maximize your muscle growth. Can you honestly tell me that you wanna look like a poster boy for polio?

 

 

Ayoko syempre sir.

[turboneticssx8]

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.

 

 

Sir, kung ok lang pwede ka ba mag suggest ng 2 day workout para sa underweight?

[Eclipseguy]

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 well said. I think most people lose sight of the fact that 99% of our job is overseeing people to correct potentially dangerous mistakes that can lead to very serious injury. It often can take 45 minutes to teach a guy safe dynamic rows, 20 minutes to teach proper squats, etc. This doesn't include the fact that we often have to help them for 3-4 days in a row before they have a competent grasp on everything...and then we still have to correct daily mistakes, often by chance.

 

At least when guys train with us (or even our long-time members and athletes), we can guide them. The newbies are at an advantage since they are surrounded by supportive and helpful people who will do anything for our system, especially by giving back and helping the new ones when the Coaches are distracted with something. This is not the case at most gyms since 99.9% will have never seen our methods before. Most people have never stopped to think that it's VERY rare to see guys doing free weight squats, standing military presses, deadlifts, dynamic rows, weighted pullups, etc. I think the only common exercise done regularly in all gyms is the bench press, and that is the least important exercise we prescribe.

 

Guys who are doing this on their own, following online advice only are at the mercy of their facility/gym...surrounded by people who will often have no clue what they are doing and well-meaning individuals who step in to "help" might lead the new trainee even further astray from the intentions of our program.

[turboneticssx8]

Ala kang legs? MGa 3 weeks dapat magpalit ka na. Pero dagdagan mo ng legs. Pero kulang na kulang talaga yan eh

Mahirap mag bigay ng recomended exercise not knowing yung background and not asesing U persnaly.

 

Kwento ka konti about:

Family history (mga sakit)

Sports mo.

Injury

Eating habits.

etc mga important

 

 

Family History- wala naman major sakit at hindi naman ako sakitin. Vitamins ko everyday ay Vit. B, Vit C 1000mg and Vit e 400iu.

 

Wala po akong sports maski na ano.

 

Wala naman injury. Madalas lang sumakit lower back ko pag nag buhat ako ng mabigat or mali pwesto sa pag tulog.

 

Mahina ako kumain.

 

mga 5'6" ako 118 to 120lbs lang.

 

Field work ang trabaho ko. Ayoko naman maging massive gusto ko lang yung pang model na katawan parang sila justin timberlake. yung payat na may muscle. heheheh.

 

 

medyo malaki din pala tyan ko.

 

 

Thanks!

[dermont]

For the past three months I've been doing free weights and really eat a lot to gain weight. I do take MASSIVE AMOUNT OF CARBS ON DIET-DAMING KANIN TALAGA. From 95 LBS. I am now 133 LBS. That makes me 7 lbs. close to my 140 lbs. goal (I actually plan to change it to 150 lbs.) Pero 140 muna for now.

 

I know the proper thing to do is to do your workout every other day. Kaso medyo naiinip na ako, so I started to do it on an everyday basis from last week. OK LANG PO BA YON? All of them are free weights exercise of 50 minutes to 1 hour. 30 lbs lang po yung weights. That is 15 lbs. per dumbell. I do not go to the gym. Sa bahay lang. One thing din na napansin ko is lumaki yung waistline ko. I now measure 32" from 29". IS THERE A WAY THAT I CAN MINIMIZE MY EXPANDING WAISTLINE. I know that this is inevitable if trying to gain weight right? Cause you also gain fat if you are trying to gain weight.

 

My questions

 

1. Ok lang po ba yung everyday yung workout?

2. How can i gain weight faster?

3. How can i minimize the gain in measure of my waistline while gaining weight?

[BEaST-RiPPed]

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:

 

 

nope oly

nde para sakin ung bike..sa mom ko

mejo mhina tuhod kya nde kya mag tabata

[BEaST-RiPPed]

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

 

 

i tink magagawaan nila oly at eg ng paraan yan lalo na kung meron ng eclipse regulars na nakaatira din sa bulacan

[BEaST-RiPPed]

Ego wat ego? Ikaw ang may apektado sa kin.

 

Im just sharing wat I do.

 

Training properly? Di ba proper naman na mag slow down ka kesa naman mag risk na bumalik yung injury?

 

Slow but surely. Iba ang trauma na pag naaalala mo na pinasok ka sa operating room.

Tulad nga na sabi ko, pang prepare lang yon. Di ako magagain ng aditional muscle or something. Im just practicing the correct form. Also niraramdam ko din yung shoulder ko.

 

Ms gusto ko magpaka safe muna.

 

One week pa Ill my post my real program. Pag nakita mo yon sure ako di ka uusok ilong mo.

 

 

pano ba yan oly dude paUUSUKIN daw ilong mo o...

guys, sino manok nyo? sino sa MERON sino sa WALA?

YaHOO! :evil:

[BEaST-RiPPed]

Ala kang legs? MGa 3 weeks dapat magpalit ka na. Pero dagdagan mo ng legs. Pero kulang na kulang talaga yan eh

Mahirap mag bigay ng recomended exercise not knowing yung background and not asesing U persnaly.

 

Kwento ka konti about:

Family history (mga sakit)

Sports mo.

Injury

Eating habits.

etc mga important

 

Payat pero mdyo malaki tyan???

 

Manginginom ka ba tol?????

 

Mdyo concern ako sa madalas sumakit ang lower back mo. Kung cause yan ng workout baka mali ang form mo. Pde rin na underdevelop ang abs mo kaya di balance ang core mo.

 

Guidelines muna:

 

1. I advice na atleast 2 exercise each muscle group. Ok na yung 3 sets.

 

2. 40-50 min lang muna yung resistance workout mo. Atleast ma exercise mo each muscle group twice a week. Always have a one day off once a week.

 

3. Have a 5-10 min warm up before exercise at cool down after exercise. Sample ng warm up is walking ang bike. Yung natural lang na mdyo magraraise yung heartbeat mo for warm up at yung kung cool down magrerelax yung heartbeat mo.

 

4. Stretching after warm up to prevent injuries. Puro static stretchings lang or stretching na nakapose ko for 15secs. Whole body yon.

 

5. Always do the correct form muna before going heavy.

 

6. About sa food, kain ka ng fish, rice, wheat bread. As much as possible no seasonings, less oil / no oil. Ako kasi every 2 - 3 hours kung kumain. Pero puro snacks yon. Sa morning fish, the rest of the day wheat bread at pag may time magluto sa gabi nagfish ako. Inom ka din ng milk, yung high calcium low fat, one serving / day.

 

7. Ano pa ba kulang? Anyone wana ad up?

 

 

GO! andrean GO!

GO! andrean GO!

GO! andrean GO! GO! GO!

A-A-A.C.T.

I-I-I.O.N.

A.C.T.

I.O.N.

ACTION ACTION ACTION

YES! :mtc:

[Equus]

personal experience regarding that thin guy who wants to gain weight...

 

THERE IS NO SUCH THING AS THIN PERO MAY MUSCLE...

 

another thing, YOU CANNOT DEFINE WHAT YOU DO NOT HAVE...

 

Its like asking a baker to make bread without dough... unless your trainer is like jesus christ who can make water into wine, YOU CANNOT SHAPE MUSCLE IF YOU DO NOT HAVE MUSCLE IN THE FIRST PLACE...

 

Those guys who are well muscled pero sporting the thin look or physique used to be big... did everything they did to get big... as in... steroids, everything... then at one point, went into a crash diet or did drugs or s@%t load of diuretics... thats why they look that way... and believe me they can only maintain that look for no more than 3 weeks... or something like that...

 

I have a friend... i call him sampy... kasi his body is sooooo cut and defined, parang sampaloc yung braso niya... in any case, I thought he was all natural but then he admitted that at a certain point he did do steroids and all that stuff and got really big... he was so big in fact that he felt people respected him and all that... now he stopped and he's very well defined but thin...

 

moral of the story?

 

When you're thin THERE IS NO WAY IN HELL THAT YOU CAN GET CUT WITHOUT GETTING BIG FIRST... NO WAY...

 

so again, get big, get strong, then when you have the proper foundation of strength and form, GET lean and MEAN!!! that is the right way...

[BEaST-RiPPed]

Kwento ka konti about:

Family history (mga sakit)

Sports mo.

Injury

Eating habits.

etc mga important

 

 

ok to! ganito ung napapanood ko sa MALALA KA NA KYA e

oops mali pla sori...MAALAALA MO KYA pla un

P.E.A.C.E.

 

 

 

[sTONE STONE UP THE SKY, WHOEVER'S HIT MUSN'T BE MAD] :hypocritesmiley:

[Equus]

For the past three months I've been doing free weights and really eat a lot to gain weight. I do take MASSIVE AMOUNT OF CARBS ON DIET-DAMING KANIN TALAGA. From 95 LBS. I am now 133 LBS. That makes me 7 lbs. close to my 140 lbs. goal (I actually plan to change it to 150 lbs.) Pero 140 muna for now.

 

I know the proper thing to do is to do your workout every other day. Kaso medyo naiinip na ako, so I started to do it on an everyday basis from last week. OK LANG PO BA YON? All of them are free weights exercise of 50 minutes to 1 hour. 30 lbs lang po yung weights. That is 15 lbs. per dumbell. I do not go to the gym. Sa bahay lang. One thing din na napansin ko is lumaki yung waistline ko. I now measure 32" from 29". IS THERE A WAY THAT I CAN MINIMIZE MY EXPANDING WAISTLINE. I know that this is inevitable if trying to gain weight right? Cause you also gain fat if you are trying to gain weight.

 

My questions

 

1. Ok lang po ba yung everyday yung workout?

2. How can i gain weight faster?

3. How can i minimize the gain in measure of my waistline while gaining weight?

 

1. depende... with your program, everyday, morning and afternoon okay lang... you're not loading enough...

2. Eat more but lift more... as in more... and more and more and more... The more you damage your muscles, the more they need to recuperate and the more our body will utilize what you eat to rebuild itself thuis you'll get bigger and you'll get stronger and you'll gain more weight...

3. Lift more so that whatever you eat is more inclined into repais and not into fat storage... heavier... more... more is always good when your'e trying to gain... kaya nga gains eh kasi more... you are lifting WAY TO LIGHT...

 

mas maganada to do pushups, pull ups lunges and the such... be creative.. maghanap ka nang sako... mag hanap ka ng backpack, lagay mo sa likod mo at lagyan mo ng mga bato then do squats... do something more...

 

BUT my best advice to you if you're serious about this, go to a gym... any gym... just go to one then have yerself taught by someone who knows more than you... then come back to us for advice...

[turboneticssx8]

Payat pero mdyo malaki tyan???

 

Manginginom ka ba tol?????

 

Mdyo concern ako sa madalas sumakit ang lower back mo. Kung cause yan ng workout baka mali ang form mo. Pde rin na underdevelop ang abs mo kaya di balance ang core mo.

 

Guidelines muna:

 

1. I advice na atleast 2 exercise each muscle group. Ok na yung 3 sets.

 

2. 40-50 min lang muna yung resistance workout mo. Atleast ma exercise mo each muscle group twice a week. Always have a one day off once a week.

 

3. Have a 5-10 min warm up before exercise at cool down after exercise. Sample ng warm up is walking ang bike. Yung natural lang na mdyo magraraise yung heartbeat mo for warm up at yung kung cool down magrerelax yung heartbeat mo.

 

4. Stretching after warm up to prevent injuries. Puro static stretchings lang or stretching na nakapose ko for 15secs. Whole body yon.

 

5. Always do the correct form muna before going heavy.

 

6. About sa food, kain ka ng fish, rice, wheat bread. As much as possible no seasonings, less oil / no oil. Ako kasi every 2 - 3 hours kung kumain. Pero puro snacks yon. Sa morning fish, the rest of the day wheat bread at pag may time magluto sa gabi nagfish ako. Inom ka din ng milk, yung high calcium low fat, one serving / day.

 

7. Ano pa ba kulang? Anyone wana ad up?

 

 

 

Ok. Thank you sir. :cool: