Build A Model Body!

[turboneticssx8]

No thats not bad. But development would be very slow.

 

But its better than not going to the gym for physical improvement.

 

Better try the two day split that I recomended.

 

 

Ok subukan ko this week. Minsan kasi may mga exercises na natatagalan ako lalo na kung favorite ko yung part na yun like chest. minsan kasi sa sobrang intense umaabot ako ng 5 sets hanggang hindi ko na kaya yung weight.

 

Sa incline barbell ako nagbabanat ng sobrang bigat.

[Olympus]

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

 

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

 

After workout

 

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!

 

Bill Starr 5x5 do a google search

[Olympus]

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'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.

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.

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.

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.

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.

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.

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.

 

 

here we go again...

[Olympus]

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?

 

once a week is for maintenance. You'll need to go at least twice a week.

 

You'll be better off ollowing a strength training program

 

Upright rows are dangerous if you don't know the proper form, which 99% of the people don't knoww. This also goes for the press behind the neck, pulldowns and chins behind the neck.

 

Hmmm dont do five sets yet. 2-3 sets is good enough if you are a starter. Else you might injure yourself. Its really dull and boring on your first few months.

 

How many reps are you doing?

Sample is 12-10-8. As it becomes heavier, the reps is lessen. Or 3 sets of 10reps.

 

The rest between sets should be about 30sec - 1min. When it comes to legs it would take longer.

 

I'll be signing off for now.

 

Goodnight peeps

 

So what our beginners who are leaner, biger and stronger than you is wrong since they're doing 5 sets? You gotta be on crack to tell me that

[turboneticssx8]

Hmmm dont do five sets yet. 2-3 sets is good enough if you are a starter. Else you might injure yourself. Its really dull and boring on your first few months.

 

How many reps are you doing?

Sample is 12-10-8. As it becomes heavier, the reps is lessen. Or 3 sets of 10reps.

 

The rest between sets should be about 30sec - 1min. When it comes to legs it would take longer.

 

I'll be signing off for now.

 

Goodnight peeps

 

 

 

Incline

 

1st set mga 40lbs muna 12 reps

2nd set- 60lbs 10 reps

3rd set- 80 lbs 8 reps

last 100lbs. 4 to 6 reps

 

minsan

 

5th set 120 lbs mga 1 to 2 rep lang

[turboneticssx8]

once a week is for maintenance. You'll need to go at least twice a week.

 

You'll be better off ollowing a strength training program

 

Upright rows are dangerous if you don't know the proper form, which 99% of the people don't knoww. This also goes for the press behind the neck, pulldowns and chins behind the neck.

So what our beginners who are leaner, biger and stronger than you is wrong since they're doing 5 sets? You gotta be on crack to tell me that

 

 

 

Gagawin ko nalang yung sinabi ni andrean48. alternate ko yung DAy1 and DAY2 and 3 (DAy 2 and 3 same day).

[Olympus]

Incline

 

1st set mga 40lbs muna 12 reps

2nd set- 60lbs 10 reps

3rd set- 80 lbs 8 reps

last 100lbs. 4 to 6 reps

 

minsan

 

5th set 120 lbs mga 1 to 2 rep lang

 

You'll be better off starting with a foundational routine such as the 5x5 if you really wanna build strength and size. Doing splits right now isn't the best idea.

 

Do you wanna get as big, lean and strong as possible or are you happy being a pencil neck bodybuilder wannabe? teh choice is yours

[Equus]

crazykalbo, i remember some of your posts and i think you're athletic enough... explosive squats are good... if you really want to be explosive, plyometrics will do the thing... that is the shiznit in terms of getting explosive power with endurance...

 

however i have just been to ecclipse and i must say that there are guys there half my size doing the weight m doing... of course theres a whole lot of technique needed however point here is that those guys have explosive power... very admirable...

 

so i guess i should suggest a power or strength training program... seriously... the 5 x 5 is a good starter but you can access the net for other programs too...

 

andrean, your program seriously does not have enough volume to give you the gains that you need... seriously... also, dude, why the hell are you pre-exhausting your arms before you go on to your compund muscles... Even in our conventional training methods this is a definite NO NO... You cannot maximize the load that you need to develop your bigger muscle parts if your peripherals or accessory muscle groups are already tired.. dude naman... I don't completely agree with sina OLY and EG yet and i still want to apply some things that i know but you're program is against even trad programs... weird...

 

pareng turbo, i know that what andrean is saying seems more sound and easier but seriously if you want a REAL foundation, try ecclipse gym... or study the 5 x 5... then when you're stronger leaner and meaner, you can do whatever else you want kasi your body reacts better na coz your foundation is good... just my opinion...

[turboneticssx8]

crazykalbo, i remember some of your posts and i think you're athletic enough... explosive squats are good... if you really want to be explosive, plyometrics will do the thing... that is the shiznit in terms of getting explosive power with endurance...

 

however i have just been to ecclipse and i must say that there are guys there half my size doing the weight m doing... of course theres a whole lot of technique needed however point here is that those guys have explosive power... very admirable...

 

so i guess i should suggest a power or strength training program... seriously... the 5 x 5 is a good starter but you can access the net for other programs too...

 

andrean, your program seriously does not have enough volume to give you the gains that you need... seriously... also, dude, why the hell are you pre-exhausting your arms before you go on to your compund muscles... Even in our conventional training methods this is a definite NO NO... You cannot maximize the load that you need to develop your bigger muscle parts if your peripherals or accessory muscle groups are already tired.. dude naman... I don't completely agree with sina OLY and EG yet and i still want to apply some things that i know but you're program is against even trad programs... weird...

 

pareng turbo, i know that what andrean is saying seems more sound and easier but seriously if you want a REAL foundation, try ecclipse gym... or study the 5 x 5... then when you're stronger leaner and meaner, you can do whatever else you want kasi your body reacts better na coz your foundation is good... just my opinion...

 

 

 

Sir, tama ka sa sinabi mo na mas gusto ko muna yung hindi complicated na workout. hehehe. alam ko madami ako mali pang ginagawa pero slowly inaayos ko yun.

 

My problem is my back lang talaga (lower) everytime na pwersahin ko sarili ko (usually sa Chest) next day may muscle strain na ako sa likod!!!

 

Update ko nalang kayo. If I have the time lang sana papasok ako sa eclipse gym.

 

Thanks sa tulong nyo lahat!

 

 

PEACE!!! :mtc:

[Equus]

bro... listen.. ALL THE MORE THAT YOU NEED TO GET FOUNDATIONS PROPERLY FROM A REAL COACH...

 

im just being responsible here... if not Ecclipse, then for your sake please please please look for a coach knowledged enough to guide you properly... not some coach who will give you a list of things to do, make you force your rep, wont teach you how to breath and will just spot you and stuff and not explain the basics and fundamentals of a proper work out routine/program...

[turboneticssx8]

Eto nga pala stats ko as of today:

 

5'6" 120lbs

 

Supplements ko are Vit B complex, Vit C 1000mg, Vit E 400iu with selenium

 

Before workout powerbar (not all the time)

After workout (Milk with whey)

 

yogurt din ako before I sleep.

 

Pinakamalakas ako Incline Barbell Press (100lbs to 120lbs) 1 to 6 reps

 

Twice a week lang workout ko minsan thrice.

 

 

Next month check natin kung mag bago stats ko.

 

 

 

PEACE!

 

 

 

Oo nga pala! Next month lilipat na ako ng GYM! hahahaha!

[Eclipseguy]

Hmmm dont do five sets yet. 2-3 sets is good enough if you are a starter. Else you might injure yourself. Its really dull and boring on your first few months.

 

How many reps are you doing?

Sample is 12-10-8. As it becomes heavier, the reps is lessen. Or 3 sets of 10reps.

 

The rest between sets should be about 30sec - 1min. When it comes to legs it would take longer.

 

I'll be signing off for now.

 

Goodnight peeps

 

 

Of the probably 1000 (or more) beginners I've trained over the years, ALL have thrived with the Bill Starr 5x5 as a foundation/starter program. None who completed the 5-6 weeks of the initial 5x5 found it dull or boring. Anyone who finished it wanted to go further. Other than a random and rare muscle strain such as a hip flexor, none suffered an injury where they could not continue training. If someone is taught correctly, severe injuries are almost non-existant in beginning strength training while the weights are light.

[Eclipseguy]

crazykalbo, i remember some of your posts and i think you're athletic enough... explosive squats are good... if you really want to be explosive, plyometrics will do the thing... that is the shiznit in terms of getting explosive power with endurance...

 

 

Plyometrics are dangerous if administered to people with inadequate lower body strength. If tendons and ligaments are not conditioned to withstand high-tension eccentrics such as depth jumps or altitude landings, injuries are basically guaranteed. Many an individual who has inquired with us knew someone who got hurt at Sports Kamp or other facilities that teach plyo without a proper strength foundation.

 

Rules of thumb is that you should be able to squat 1.5-2 times your bodyweight, running should not "hurt"...or when you run you should feel like you are floating (light on your feet) before you can even think about plyo. Even then you can increase your vertical and explosive speed and power through squats and Olympic lifting alone that would take you to a National class level without plyo. Plyometrics is merely a tool that you'd use for 3-4 weeks at a time, and only as a primer for a pre-season conditioning phase. It is very advanced and should only be administered by a strength coach who knows what they are doing.

[Eclipseguy]

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'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.

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.

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.

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.

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.

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.

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.

 

 

I simply don't have time for this right now

 

What you are suggesting is in complete contrast as the principles taught by Dr. Mel Siff, a specialist in exercise physiology. Read Supertraining and Facts and Fallacies of Fitness, written by him. These books are in the library of basically every serious strength coach, both pro and amateur, around the world. What you are suggesting is the EXACT opposite of what is practiced by basically all of these coaches, gold medalist athletes, and professional athletes of the NBA, NFL, as well as the amateur NCAA. I've personally coached 1000's of individuals over the years as well as 16 years of my own training. Two of my athletes are International Class, meaning top 10 in their weight class. In all of what I've said, I've never witnessed athletes passing out or getting hernias from holding their breath. I HAVE seen, however, big guys who were picking up a 70lbs child rupture a vertebrae because they were laughing (and obviously exhaling) while picking up said child. This same individual could squat 500lbs on any given day.

 

Try this some time....squat with a 45lb bar on your back with breath held until the final portion of the completion of the rep. Then do it with empty lungs. You tell me which makes you feel more stable. The lungs and abs work together to stabilize your back, again, said over and over again by Dr. Siff. As a medical professional and a non-athlete with minimal athletic experience, I'd hope you understand when I say that the burden of proof is on you to produce a peer-reviewed research journal on why IAP/Valsalva is dangerous.

[Eclipseguy]

Also, the proper use of the belt is to increase IAP and therefore increase core response strength and further protect the spinal column. This increase in IAP is the same reason that wearing a belt will often give a 20-30lbs gain in strength. My female athlete can max at 355lbs while wearing a belt with the thick part at her stomach. Raw will allow her to lift 335lbs. My top male athlete maxes at 575lbs with a belt as worn by the lady athlete. Without belt he can do 545lbs. Their weight class is 48kg and 75kgs respectively. Again, the belt worn properly is for increased IAP.

 

The problem with your argument, DJ25, is you are correlating a CHRONIC condition with an ACUTE action such as short-term holding of the breath. We are talking about normal and healthy individuals here who have been cleared by a physician...not people who require the help of a therapist.