Build A Model Body!

[Olympus]

i feel stupid to ask this.. pero di ko talaga alam e. so here it goes:

 

in a workout, when you say bench press exercise, do you mean doing it on flat, inclined and declined? so if you're doing 5 sets, it'll be 15 sets for your chest? tama ba? or there are other muscles involved kaya dapat tatlo talaga for workout?

 

thanks again.

 

When you do a bench it is flat unless specified otherwise. When you do 5 x5 that would be a cumulative total of 25 reps for the exercise. The bench press not only involves the chest, it also involves the delts tris and lats. Oh, and your abs have to act as stabilizers.

[Equus]

After much thought and reflection... I firmly believe that Andrean is lucky enough to have the phenotypical attributes of a kargador... hope you eat like a laborer as well... 2 tasang kanin, isang patak ng toyo at 3 patak ng mantika? sabay amoyin yung tuyo tapos lamon kanin... hehehehehe... just teasing...

 

In all seriousness though... i want to breakdown the program that you posted........ dude, truth is more entertaining than fiction... sorry ha... walang personalan...

 

some notes according tou your previous post...

 

 

 

Post ko lang.

 

My new program after my warm up program

 

Day 1: Bicep-Tricep-Abs

 

1. Db preacher---- 10-10-10-10----This gives me pump, rock hard

(unless you are pertaining to a vacuum penis pump, i don't know why the hell you had to put this comment...)

2. Barbell 21's----- 10-10-10-10----Sir Bimbo taught me this

(he should have taught you how to count instead... 10 + 10 + 10 + 10 is 21 in your gym? its usually 40 everywhere else...)

3. Db Hammer Pr--10-10-10-10

4. Tri PD Shortbar-10-10-10-10-----I would use a short bar for grip

5. Tri PD Rope------10-10-10-10----This time ropes would use for grip

(unless you plan to change the motion of your action, this is redundant... all you're doing is making yourself feel good... stick with the penis vacuum pump... more results... that has a higher probability of making you rock hard...)

6. Tri Kickback-----10-10-10-10----Rock hard pump

(whats with the rock hard pump? this exercise is suppose to lift the insertion of the tricep head closer to the deltoid giving your muscle a fuller look... rock hard pump?)

7. Cable Abs--------12-12-12-12----This gave me my abs marks

Day 2:Chest-Back-Shoulder

 

1. Bench Press------10-10-10-10----Olympic Bars

2. DB Flys------------10-10-10-10---cleavage

(hmmmm... dude, in my experience, the wonder bra gives me a better cleavage than this exercise... also NO MATTER HOW MUCH DUMBELL FLYES YOU DO, BUT IF YOU DON'T DO THE CORRECT HEAVY WEIGHT, YOU WILL NEVER GET BOOBS!!!)

3. Pull Over----------10-10-10-10----Wider cage. This feels good for my abs

(Pull overs are done to address and workout the serratus muscle... if your using your abs, your weight is way to high...)

4. High Pull Down----10-10-10-10---This gave me my lats

(This is yer only back workout? even in traditional weider programs, this is a no no... at least 2 to 3 workouts... why just 1? the latissimus dorsi is such a complex muscle group to have just 1 type of workout...)

5. Bent over Rev Fly-10-10-10-10---Posterior delts, rhomboids

(again, pre-exhausting the small muscle parts before accessing the biggger ones... seriously, you will NOT have sufficient gains in size and strength... really... believe me... im not even teasing anymore... You're program is designed to make you even smaller...)

6. Side Raise---------10-10-10-10---Side delts, one leg in front

(one leg in front makes you have room to cheat... sit down or lean agains a wall.. prevent cheating...)

7. Front Raise--------10-10-10-10---Front Delts

Day 3: Legs - Abs

 

1. Leg Curl-----------10-10-10-10---Improvised no machine

(i don't understand...)

2. Leg Press----------10-10-10-10----hams, quads

(don't like this work out... btw, you can hit these two muscle parts with decent proper squats... thats all you need...)

3. Dead Lift-----------10-10-10-10---Lower back, hams

4. Standing Calf------10-10-10-10---calfs

5. Leg Raise----------20-20-20-------abs

6. Obliques-----------25-25-25-------obliques

 

Routine

 

Warm up

Stretching

Resistance

Cardio (only in day 1 and 2)

Cool down

 

M-T-W-F-S

Day2 and Day3 on Sats.

 

 

I did something like this about 2 yrs ago. It took me about 50 min to finish the resistance part. But this time I have no supplements, (lack of budget ), also this time cardio and better stretching is incorporated. Same boring diet. Powdered milk would the substitute for the whey.

 

Further elaboration on the next few days.

Ser Eguus, pictures po?

 

 

Dude, after all of my comments i don't know if you still like me not that you like me in the first place... hehehehehe... in any case, kid, you have no business doing workouts like this when you hardly have the size or the physique to justify a work out like this...

 

Fine, its your life... but You can opt for a better one only if you open your eyes...

Edited August 15, 2006 by Equus

[guile1912]

MY ROUTINE USUALLY IS A TRAINING SPLIT,

 

I KNOW YOU GUYS WOULD INSIST OF DOING A FULL-BODY.

 

THE REASON WHY I CHOOSE SPLIT IS BECAUSE I DONT HAVE THE TIME. I HAVE TO BALANCE MY TIME FOR MY WORK AND MY FAMILY.

 

MY QUESTION IS, IF IM NOT GOING TO DO THE FULL-BODY WORK OUT, HOW MANY EXERCISES AND SETS DO I NEED TO DO PER BODY PART IN A DAY'S WORK OUT TO AT LEAST SIMULATE THE HEAVY BURNS A FULL BODY WORK OUT PRODUCES.

 

USUALLY MY SPLIT IS BACK AND SHOULDER. I DO 5 EXERCISES FOR THE BACK AND 7 EXERCISES FOR THE SHOULDER.

 

 

THANK YOU GUYS IN ADVANCE

 

[Olympus]

MY ROUTINE USUALLY IS A TRAINING SPLIT,

 

I KNOW YOU GUYS WOULD INSIST OF DOING A FULL-BODY.

 

THE REASON WHY I CHOOSE SPLIT IS BECAUSE I DONT HAVE THE TIME. I HAVE TO BALANCE MY TIME FOR MY WORK AND MY FAMILY.

 

MY QUESTION IS, IF IM NOT GOING TO DO THE FULL-BODY WORK OUT, HOW MANY EXERCISES AND SETS DO I NEED TO DO PER BODY PART IN A DAY'S WORK OUT TO AT LEAST SIMULATE THE HEAVY BURNS A FULL BODY WORK OUT PRODUCES.

 

USUALLY MY SPLIT IS BACK AND SHOULDER. I DO 5 EXERCISES FOR THE BACK AND 7 EXERCISES FOR THE SHOULDER.

THANK YOU GUYS IN ADVANCE

 

 

How much time can you devote to training?

[jaymz]

Well said, Equus. I can't agree more on that. :thumbsupsmiley:

 

He mentioned "pump" in some of his exercise. He even describe it as "rock hard." Does the pump have anything to do with any muscular gains? As if the bigger the pump you get, the bigger your muscles will grow?

 

I only think of pump as a way of making many guys look and feel "huge" momentarily in a gym. Thus, you would see guys in the gym posing in the front of the mirror after swinging some heavy barbell curls

[Olympus]

Well said, Equus. I can't agree more on that. :thumbsupsmiley:

 

He mentioned "pump" in some of his exercise. He even describe it as "rock hard." Does the pump have anything to do with any muscular gains? As if the bigger the pump you get, the bigger your muscles will grow?

 

I only think of pump as a way of making many guys look and feel "huge" momentarily in a gym. Thus, you would see guys in the gym posing in the front of the mirror after swinging some heavy barbell curls

 

The pump is nothing but a temporary size increase due to blood rush in the muscles.

[Equus]

for beter results, more sets, less reps and max of 3 exercises... make the exercise as compound ion nature as possible so that you can address even the accessory muscles properly...

[Olympus]

for beter results, more sets, less reps and max of 3 exercises... make the exercise as compound ion nature as possible so that you can address even the accessory muscles properly...

 

Got that right especially if you're doing training such as GVT or EDT!

[jaymz]

The pump is nothing but a temporary size increase due to blood rush in the muscles.

Indeed. Many are obsessed with the pump that they even use it to gauge the intensity and/or the effectivity of their workouts.

 

I have a question, In many deadlifts vid I saw, they use a combination of underhand and overhand grip. Does it have any advantage over both overhand or underhand grip?

[Olympus]

Indeed. Many are obsessed with the pump that they even use it to gauge the intensity and/or the effectivity of their workouts.

 

I have a question, In many deadlifts vid I saw, they use a combination of underhand and overhand grip. Does it have any advantage over both overhand or underhand grip?

 

The mixed grip tends to provide a better grip as compared to the double overhand or double underhand.

[Equus]

i love getting pumped as well and more often than not this has been the basis of the effectivity of my work out... of course in time i learned better...

[Olympus]

As they say, one wisens up over time. If you don't learn from experience, there's something wrong with you.

 

Insanity is doing the same thing over and over and expecting different results.

[wek1012]

kelan b lumalabs ung pump? coz when i work out , i don't feel the pump but rather feel it the next day. i feel big the next day usually the whole day. pump p rn b tawag doon?

[Olympus]

kelan b lumalabs ung pump? coz when i work out , i don't feel the pump but rather feel it the next day. i feel big the next day usually the whole day. pump p rn b tawag doon?

 

I think you're talking about DOMS (delayed onset muscle soreness) the pump is usually when your muscles look bigger than they really are during the workout

[wek1012]

I think you're talking about DOMS (delayed onset muscle soreness) the pump is usually when your muscles look bigger than they really are during the workout

 

ok. i just really don't know what it is coz its not really about soreness, my muscles are just a little bit sore, and i really feel and look bigger than usual. after the day, i when i loose that feeling and my body kinda looks smaller.

 

this DOMS is just normal feeling for everyone working out, ryt?