Build A Model Body!

[Eclipseguy]

Woah, this is really nice to hear... I mean this past week i was able to incorporate it to my other exercises like the bench press, and lunges, and the one for the back... Am i right to assume that it's not effective if you do 5x5 on machines? While working out, I'm still quite clueless on what weight i'll use... I mean i don't know how to calculate what's the 90% of my max 5 rep weight... everything is assumed... but i love it.. i love the feeling of carrying heavy... i get the pumped feeling and i don't get sore the day afterwards and the best part is, my workout time is shorter than the usual... i'm getting impatient as to when i'll be doing the proper program for this... but patience is a virtue... for the meantime, I'll do this... Eg, thanx man.

 

PS... lost too much weight... i felt i've shrunk... my friends noticed it... and I think it's a bad thing because I've lost weight in an unhealthy way... stress , stress and lack of sleep.

 

To find 90% was illustrated in the article. Another example: If you can rep 80lbs for 5 reps, you'll take about 10% of that for the volume day or, in this case 72lbs. It's probably more practical to use 70lbs and increase 5lbs per week. Rounding down is better than rounding up, for most individuals.

 

Indeed...NEVER use machines....especially for a 5x5. Always use free weights.

[r0bin]

what's the best thing to eat before bedtime so as not to lose muscles and mass?

 

thanks

[Olympus]

what's the best thing to eat before bedtime so as not to lose muscles and mass?

 

thanks

 

Anything in sight that is edible is fair game if you wanna gain size

 

You will not lose muscle just by eating something wrong. it takes more than that

[Olympus]

I got a go signal in my PT na eh. More than one yr na yon.

 

I keep on stressing na proper movement ang tinatarget ko on that program. Kahit mag upright row ako kung controlled naman yung movement pano ako maiinjured?

 

Yung injury was caused by swimming, were in pinaikot ko ng almost 360 degrees ang shoulder ko. In upright row I simply pull up the barbel.

 

So wats wrong about it?

Dont wory about me, Im taking care of myself

 

Pls dont atack my personal life. Im not atacking your personal life.

 

Your PT is an idiot and does not know anything about weight training how many times did we go throught this here? or di ka lang nagbabasa? How about you go to any jujitsu practitioner and ask them to do a kimura on you? that's what upright rows are indirectly doing.

 

Again, your mentor is a complete idiot for not teaching you the dangers of this movement.

 

if you get bursitis and impinged rotator cuffs in the future, don't say we didn't warn you

[Equus]

Oly, if you can find a study that prves that at least 80 percent of individuals that do upright rows have all these complications that you speak off then well and fine I agree with you... If not, I don't see that there's anything wrong with what Andrean is doing... I don't do upright rows for exactly the same reasons that you're saying... however, i do them sometimes to berak the workout monotony... and if hundreds of thousands of other working out individuals used to do them, then what's wrong with doing it? besides the fact that scientific study says so... but sience is funny that way... its says something now... then a couple of years from now, it will say "Ground breaking technology now proves that......." which is completely opposite...

 

Who knows, maybe now upright rows are bad but in the future we may learn through new technology that upright rows actually improves the heart because of the sympathetic or parasympathetic induction of stimuli through the brachial plexus or some other sort of s@%t like that... diba? just a n opinion....

[dj25]

hello to all. whoo......it's been a while since i've visited this forum.

ang hirap talaga pag madami kang work. i'm glad that this thread is still alive and the fighting is still rocking.

yeah........kinakawawa niyo na naman si adrean48. hahaha.

anyway, nice program that you have equus. anyway, just want to post comment on some topics here.

 

I agree withHernia aka luslos was always due tohaving a weak core, never for holding your breath. In fact, you want to keep your core tight on heavy movements.

 

i'll generalized this topic since some of you have different explanation with hernia. there are different types of hernia, the one olympus is talking about is abdominal hernia which is caused by weak abdominals. the one discussed in this topic is inguinal hernia, which is caused by increase pressure in the abdominal cavity such as valsalva maneuver and lifting heavy weights. recent studies showed that lifting weights is not really the culprit, however majority of the patients who have inguinal hernia are lifting heavy objects not just weights. however, studies recommend that we should not do valsalva maneuver since it increases the pressure in our abdominal wall. One more thing, holding your breath does not only increase the pressure in your abdominal cavity but also in the thoracic cavity which is very dangerous cause it limits the blood supply and oxygen to your brain.

 

Your advice will get someone injured since IAP (through Valsalva/holding your breath) is what protects the spine. LOL...a hernia? Tears? Who taught you this crap?

 

What is valsalva maneuver?

A Valsalva maneuver performed against a closed glottis results in a drastic increase in pressure in the thoracic cavity, the airtight section of the torso that houses the lungs and heart. In normal exhalation, the diaphragm relaxes, pushing up and into the thoracic cavity. This increases pressure in the cavity and forces the air out of the lungs. However, when the air cannot escape, as when the glottis is closed in a Valsalva maneuver, pressure simply continues to build inside the abdomen and thoracic cavity until the diaphragm relaxes or the air is allowed to escape. This reduces the amount of blood flow into the thoracic cavity, especially in the veins leading to the right atrium of the heart.

 

The Valsalva maneuver is used as a pressure equalization technique by scuba divers and airplane passengers to avoid barotrauma and discomfort inside their ears when they move to a higher pressure breathing environment.To apply pressure in the eustachian tubes, a person using this technique pinches the nose, closes the mouth, and tries to exhale. The technique works by raising the pressure in the throat so that a small volume of air moves from the throat to the ears through the Eustachian tubes which connect them. It also increases intrathoracic pressure, discussed below.People inadvertently perform closed-glottis Valsalva maneuvers when blowing up a balloon or "bearing down" for a bowel movement. The increase of thoracoabdominal pressure is reproduced while coughing or sneezing.

 

The Valsalva Maneuver is an orthopedic test used to generally screen for a long list of conditions. It may be done with a nose pinch to assess cranial symptoms or without to assess abdominal or thoracic symptoms. The Valsalva test has physiological effects for both a positive and negative result, and the practitioner must differentiate between the two, then follow with more specific tests to assess more specifically. In a normal (negative) result, if the pressure is held for long enough, one will begin to feel as if pressure were building in the head, followed by dizziness and lightheadedness upon release of the maneuver.

Positive signs include pain, either local to the lesion site or along a dermatomal pattern. Other sensations may be elicited if the lesion affects motor but not sensory nerves. A positive Valsalva maneuver may point to a space-occupying lesion, such as a herniated disc, osteophyte or tumor, which would increase pressure within the spinal cord or against a specific organ. It is important to follow this very general screening test with more specific orthopedic tests to isolate where a lesion might be, and nature of the ailment. It should be used cautiously with clients who have cardiac disorders, as the temporarily decreased blood supply to the brain may result in post-test dizziness or syncope. Performing the Valsalva maneuver habitually while bearing down on a bowel movement may lead to the weakening of the large-intestinal wall and the formation of diverticula, or weaken the inguinal tissues in men so that any unusual strain leads to a hernia. It is specifically this phenomena that various pathologists have cited as the most likely cause of the death of Elvis Presley. [Elvis' reliance on opiates slowed down the locomotive process of digestion, resulting in recurring constipation.] Relaxing on the toilet and taking time to let peristalsis do most of the work of defecation, together with a high-fiber diet, can forestall either or both conditions. The Valsalva maneuver is also used by physicians to ease the entry of their index finger during a digital rectal examination. The Valsalva maneuver is also used in Dentistry in the fabrication of complete dentures. It is used to locate and mark what is called as the posterior palatal seal area, by marking the Ah-line on the palate.

 

so EG, unless you have an article saying that valsalva protects the spine, you might want to post it so that the readers would know your point.

 

but dude, the guy in the narration is using a belt..

 

the belt's primary use is for the person to achieve the correct anatomical position or proper body mechanics during lifting. this does not protect you what soever from injuries, but as long as you know that your position is correct, changes are, the less injury that you might have encounter.

 

Even in the Human Kinetics discussion, breathing is listed as #8 as something of importance and a common mistake. Wearing a belt is not.

 

what the article means is proper breathing mechanics. i did not read there that the person should hold his/her breath during lifting. that's why, breathing is important because a lot of people tends to forget to inhale and exhale during vigorous exercises and lifting heavy.

 

 

having weak abs is usaly the main culprit why guys injure their lower back

 

this is false, if you have a very strong abs, you will surely have back pain since your abs will pull you in a kyphotic posture and the lordotic position will be gone. you should have both strong abs and lower back muscle comprises of the iliocostalis, longisimus and semispinalis muscles, to have different force acting on your spine. like in vice versa, if you have strong lower back muscles, it will pull you in a lordotic curve and the pressure in you spine would increase.

 

what's the best thing to eat before bedtime so as not to lose muscles and mass?thanks

 

the only thing that you will have muscle atrophy is when you will not move your muscles for weeks or months. example is being on a cast for one month, your muscle will surely atrophy.

 

Your PT is an idiot and does not know anything about weight training how many times did we go throught this here? or di ka lang nagbabasa? How about you go to any jujitsu practitioner and ask them to do a kimura on you? that's what upright rows are indirectly doing. Again, your mentor is a complete idiot for not teaching you the dangers of this movement. if you get bursitis and impinged rotator cuffs in the future, don't say we didn't warn you

 

 

olympus, you are now also a medical specialist. i hope you know the pathology of bursitis and rotator cuff impingement. doing upright row would not cause this condition unless your lifting too much that your shoulder muscles could not hold. however, if you are lifting just right, there is no way you can develop this medical condition.

[turboneticssx8]

Kailan ba best inumin and whey w/ milk ko? before or after workout?

 

Kailan din okey kainin ang powerbar ko? before or during workout?

[archeripoo]

Too much medical terms! nose bleed na ko! ^^ Nice topic guys! Just a newbie here! I'll keep reading the post! THUMBS UP! ^^

[dj25]

Kailan ba best inumin and whey w/ milk ko? before or after workout? Kailan din okey kainin ang powerbar ko? before or during workout?

 

for me yung whey w/ milk dapat after the work out since your muscles are repaired during the resting phase, so you need protein or amino acids for the repair. yung powerbar, dapat before the work out so that you will have energy source for lifting.

 

Too much medical terms! nose bleed na ko! ^^ Nice topic guys! Just a newbie here! I'll keep reading the post! THUMBS UP! ^^

 

 

if you can't understand some of the medical terms here, just ask questions so that i can explain it to you in Layman's term.

[dj25]

to EG or OLY,

 

i've seen the videos that you posted.

however, isn't this power lifting moves?

if you call it weight lifting moves, can you please define to me

powerlifting versus weight lifting.

 

also, since you do not do isolation exercises, how come the link you posted here have isolation exercises. i just copy this to the site that you posted

 

Support Work for the Squat

 

The following exercises should be done to work the muscles used in the squat. For exercise instructions, see pages 116 through 129.

 

1.Calf (sitting) - isolation

2.Calf (standing) - isolation

3.Quadriceps extension - isolation

4.Hamstring flexion - isolation

5.Sled - i have no idea how to do this

6.Lunge with no weights - compound

7.Lunge with weights - compound

[crazykalbo]

Sir Olympus and to all other Training Gurus Here,

 

Enge naman program. I've been invited to participate in Flag Football as a FullBack (FB) and I need to be HUGE, BIG, and RIPPED. Is that possible? I dont want to be big kasi tapos dami naman bodyfats. Gusto ko, Im big because of my lean muscle mass. Likewise, Id love to develop more explosiveness since Im going to be a power athlete again. Id appreciate the help! Thanks!

[turboneticssx8]

Better post it po sa supplement thread.

 

But to ans your question.

 

Most body builder (not all) would take whey or powerbars after workout.

 

BUT take one serving a day. Too much protein is not good for you. I really want give more techniques or ways how to deal with whey and protein bars kaya lang I dont know your diet.

 

Again just for a safe suggestion: Take one serving a day after workout.

But if you could manage to have a good diet you really dont need those supplements.

 

 

so ang gagawin ko before workout yung powerbar then after workout yung whey w/ milk. :cool:

 

Bakit din masama yung sobra sa whey?

 

Minsan kasi before and after workout ako then 1 serving pa sa rest day ko.

 

Thanks!

:cool:

[turboneticssx8]

Ito pala bago kong program. Open ako for opinions, corrections, good and bad comment para ma-improve ko sarili ko sa gym.

 

 

DAY 1

 

Chest- Benchpress (barbell)

Incline- (barbell) dito ako babanat ng mabigat tapos lower reps

Dumbell flys- 2 sets lang siguro

 

Barbell curl

Alternate dumbell curl

 

Tricep extension

 

Dumbell shrugs

Abs

 

 

 

DAY 2

 

Latpulldown front

Rows

 

Military press (barbell)

lateral raise

 

1 exercise ulit para triceps

Abs

 

 

DAY 3

 

Legs

Abs

 

 

 

Monday Wednesday Friday yan.

 

 

[turboneticssx8]

Hindi ko pa kasi alam yung mga tawag sa exercise ng legs and abs.

[turboneticssx8]

What are the details of your legs and abs workout po????

 

For me the arangement is wrong. I would do all of the exercise for a certain muscle group in one day and give it a rest on the following day. I would suggest this arrangement.

 

DAY 1

 

Chest- Benchpress (barbell)

Incline- (barbell) dito ako babanat ng mabigat tapos lower reps

Dumbell flys- 2 sets lang siguro

 

Barbell curl

Alternate dumbell curl

 

Tricep extension

1 exercise ulit para triceps

 

Abs

 

DAY 2

 

Latpulldown front

Rows

 

Military press (barbell)

lateral raise

Dumbell shrugs

 

 

Abs

 

DAY 3

 

Legs

Abs

If your would do this once a week, you wont progress. Better split it in two days or have a six - five days work out per week.

 

You could also do Day2 and Day3 on the same day.

 

max ko na yung three times a week na workout dahil sa work. Madalas twice a week lang ako. Masama ba kung once a week lang workout ko sa muscles ko?