Build A Model Body!

[Eclipseguy]

nope...i intend to follow the program...3x per week. my issue is that i do boxing during sats and then bball/competitive badminton during my gym off-days.

 

right now, m doing split training (4 weeks) alternate with GVT (4 weeks). m not a big guy and i don't intend to bulk up...just ripped without the juice.

 

i plan to do away with split and try 5x5 alternate with GVT.

 

 

You can do both boxing/bball and the 5x5 at the same time. Just make sure you eat enough quality food to ensure growth and repair/recovery.

[Olympus]

nope...i intend to follow the program...3x per week. my issue is that i do boxing during sats and then bball/competitive badminton during my gym off-days.

 

right now, m doing split training (4 weeks) alternate with GVT (4 weeks). m not a big guy and i don't intend to bulk up...just ripped without the juice.

 

i plan to do away with split and try 5x5 alternate with GVT.

 

You'll be better off following the 5x5 3x/wk than doing split training GVT style. GVT isn't meant to be split up as it is very brutal.

Provided you eat enough and get ample recovry, you can do your sports along with the 5x5

[Jourdan]

You'll be better off following the 5x5 3x/wk than doing split training GVT style. GVT isn't meant to be split up as it is very brutal.

Provided you eat enough and get ample recovry, you can do your sports along with the 5x5

 

what i meant with split training alternate with GVT is that for straight four weeks, i go for split training...followed by GVT for another four weeks.

 

i don't split GVT...i do it 3x a week...mostly compound exercises - dips, pull-ups, squats, military press, rows, deadlifts...with some isolation on the arms. and i can attest to the effectivity of 10x10. it really burns and improves core strength (not to mention definition haha)

 

i do split to target specific muscle groups...but i realize that gains have been slow to come by these days. i need another program to shock my system again. ergo, 5x5.

 

and thanks for the advice on the 5x5...

 

on other issue(s):

 

1. biceps - it's unfortunate that i can't seem to make them grow (more)...maybe genetics at play here. they're not as long and as big as i would want them to be...could u recommend some exercises that would help me here? could it be that i need to train forearms more so that they could help me out with my biceps training? my dumbbell curl is at sissy 17.5kg only.

 

2. traps - i have broad shoulders and they're darn ok at the moment...but my traps, i think, are lagging behind. any specific routine to help me here? i am doing shrugs with 70kg 10x3 with 20sec hold on last rep each set...they're defined but they're not as "trapezoidal" as i would want them to be.

 

3. lats - m happy with the upper portion but i can't seem to have that "cobra" look way way down...any specific variation (on grip/execution) on the pull-out/pull-over/pull-down that could target the bottom portion of the lats more than the upper? or am i a victim of genetics here?

[Jourdan]

You can do both boxing/bball and the 5x5 at the same time. Just make sure you eat enough quality food to ensure growth and repair/recovery.

 

thanks bro...will give you updates on my progress...

[Olympus]

what i meant with split training alternate with GVT is that for straight four weeks, i go for split training...followed by GVT for another four weeks.

 

i don't split GVT...i do it 3x a week...mostly compound exercises - dips, pull-ups, squats, military press, rows, deadlifts...with some isolation on the arms. and i can attest to the effectivity of 10x10. it really burns and improves core strength (not to mention definition haha)

 

i do split to target specific muscle groups...but i realize that gains have been slow to come by these days. i need another program to shock my system again. ergo, 5x5.

 

and thanks for the advice on the 5x5...

 

on other issue(s):

 

1. biceps - it's unfortunate that i can't seem to make them grow (more)...maybe genetics at play here. they're not as long and as big as i would want them to be...could u recommend some exercises that would help me here? could it be that i need to train forearms more so that they could help me out with my biceps training? my dumbbell curl is at sissy 17.5kg only.

 

2. traps - i have broad shoulders and they're darn ok at the moment...but my traps, i think, are lagging behind. any specific routine to help me here? i am doing shrugs with 70kg 10x3 with 20sec hold on last rep each set...they're defined but they're not as "trapezoidal" as i would want them to be.

 

3. lats - m happy with the upper portion but i can't seem to have that "cobra" look way way down...any specific variation (on grip/execution) on the pull-out/pull-over/pull-down that could target the bottom portion of the lats more than the upper? or am i a victim of genetics here?

 

 

1. How many pullups can you do? What's the heavies you did on weighted pullups? if you are rowing heavy and doing heavy pullups, yourbiceps will grow

 

2. Deadlifts are the key!! also heavy dynamic bent rows and power cleans will get your traps growing. After the 5x5, you'll see improvements

 

3. read answer #1 Some guys have high and others have low lats. its a matter of genetics already

[Sl@MDuNk_Mitsui14]

So much for the trash talks guys. let's all go back to the topic on how to build a model body.

[Eclipseguy]

I just finished reading EclipseGuy's article, the "5X5 program". I just have a DUMB question though. Is this program mainly for STRENGTH TRAINING or is this also for guys who want to BULK UP? I mean guys who's seriously into building hard mass?

 

The 5x5 link/program is basically complete now. It even has follow-up with respect to the further bulking you'll do with a GVT/10x10 program that will follow. Later I'll be adding some more write-up detail with respect to the other exercises other than the squat. This program should take care of you for the next 2 years of your training career.

[Olympus]

So how about posting the details when exactly the posedown will be held?

[JesusFreak!]

Good that you mentioned this because I'm having problems with my schedule... I woke up at 5:15 am getting ready for work and the whole day is so tiring till I go out from the office at 5:30... by 6 i would be at the MRT going to the gym and arrive there quarter to 7... It's a good thing that i can still manage this and even I would transfer in a new gym wouldn't make a difference... but the problem is my health, you see I'm now sick, (fever and rhinitis - sort of a more severe form of sinusitis) because I think I tire myself too much.. my friends discourage me from transferring to EG cause they say it's impractical... but I want to ... do i need to take extra vitamins or whatever?... i'm quite pulled apart from both sides, my spirit is telling me go for it but my body says no...

 

One of the former members of your gym is now a VERY large member of our gym. He is a med-student who sleeps 2-3 hours per night but is already repping 325x5x5 in the deadlift and in the 200's for his bench and squats. He smokes and drinks beer as well.

 

So, AGAIN, training is the most important factor. Not getting enough sleep is not an excuse. I also sleep 5-6 hours per night on most nights. I'm deadlifting nearly 500 and benching over 300.

 

Thug left because he was a phony who wouldn't put up...so he shut up. End of story. I respect the fact that you stand up for yourself, but you need to know when you are surrounded by people bigger, stronger, and FAR more knowledgeable and EXPERIENCED than you. Take a back seat and learn instead of spouting nonsense about diet, training, etc. Your body says it all...and basically everyone has made it clear that they are tired of your distractions from the point of this thread of BUILDING A MODEL BODY.

 

Sorry kid, you don't have one. Maybe someday you will, but you'll need to drop the pride and learn like the rest of us did at one point. And no, taking steroids to get said model body doesn't count. I only say this because so many toothpicks who compete in Mossimo take steroids. A guy has to be a complete dolt in the gym to need gear/steroids to look like a Mossimo model.

[Eclipseguy]

Good that you mentioned this because I'm having problems with my schedule... I woke up at 5:15 am getting ready for work and the whole day is so tiring till I go out from the office at 5:30... by 6 i would be at the MRT going to the gym and arrive there quarter to 7... It's a good thing that i can still manage this and even I would transfer in a new gym wouldn't make a difference... but the problem is my health, you see I'm now sick, (fever and rhinitis - sort of a more severe form of sinusitis) because I think I tire myself too much.. my friends discourage me from transferring to EG cause they say it's impractical... but I want to ... do i need to take extra vitamins or whatever?... i'm quite pulled apart from both sides, my spirit is telling me go for it but my body says no...

 

You should take a daily multi-vitamin. Once you start exercising, your immune system will increase, you'll have more energy, etc. It's a chain reaction.

 

Let's put it this way:

 

When I was a little boy, I was the smallest, weakest, sickest kid with terrible asthma. Doctors told me I'd never be strong or robust. I was "destined" to a sedintary lifestyle, away from the "risk" of exerting myself.

 

20 years later, after 10 years of strength training. I tested into the Naval Aviation program, passing what was basically an "astronaut" physical, and was considered to be physically perfect as far as my heart rate, breathing, cholesterol, etc. Strength training changed my life, and it's what gave me the energy to create all of the things that I have created, including Eclipse. If I'm not a living testimony to what fitness can do for you, then I don't know what is.

 

Find a way. Don't listen to those who say that "it's impractical" or "you can't do it". You can. I did.

[crazykalbo]

eclipseguy, my friend showed me the link for eclipse gym... eclipsegym.com. saw the about link and the mens fitness fact/guide the gym posted there.. astig! too bad the gym is so far from my place.. wala ba sa QC nyan? bakit sa may TAFT lang?! kainis naman!!! feel ko pa naman mag eenjoy ako sa training jan... astig eh... i like what they have written on the site.. what more kung sa actual gym na.. mukhang malupet training dun.. mga ex athletes and bodybuilding gurus daw trainers and they promote CORE training and FREE WEIGHTS.. lupet.. my kind of training!

[crazykalbo]

guys, can you give me some good sites/links where i can read more about the tabata method and the different exercises i can use with it? thanks much!

[Eclipseguy]

guys, can you give me some good sites/links where i can read more about the tabata method and the different exercises i can use with it? thanks much!

 

Check out the General Fitness section at the Eclipse website. We have a "program links" section where the Tabata overview link is posted as well as some other metabolism boosting programs.

[Olympus]

guys, can you give me some good sites/links where i can read more about the tabata method and the different exercises i can use with it? thanks much!

 

www.eclipsegym.com go to the forums and you'll see a training manual for fatloss!

 

http://eclipsegym.com/forums/viewtopic.php?t=70

[JesusFreak!]

Thanks for the advice, bro and for sharing some insights and hard-fact experience... i'll be taking care of myself

 

You should take a daily multi-vitamin. Once you start exercising, your immune system will increase, you'll have more energy, etc. It's a chain reaction.

 

Let's put it this way:

 

When I was a little boy, I was the smallest, weakest, sickest kid with terrible asthma. Doctors told me I'd never be strong or robust. I was "destined" to a sedintary lifestyle, away from the "risk" of exerting myself.

 

20 years later, after 10 years of strength training. I tested into the Naval Aviation program, passing what was basically an "astronaut" physical, and was considered to be physically perfect as far as my heart rate, breathing, cholesterol, etc. Strength training changed my life, and it's what gave me the energy to create all of the things that I have created, including Eclipse. If I'm not a living testimony to what fitness can do for you, then I don't know what is.

 

Find a way. Don't listen to those who say that "it's impractical" or "you can't do it". You can. I did.