Google Posted February 9, 2005 Share Posted February 9, 2005 Motivation and DedicationThroughout this web site, I have explained many things. Exercises, weightlifting and bodybuilding, workout routines and splits, weight loss and weight gain, diets and nutrition, and so on. But the one thing I can't do for you is make you do it, and keep doing it. This is the only section of the site where I can't help you. There's no tips or secrets or anything. YOU HAVE TO HELP YOURSELF! I am currently so into this stuff right now that I can't see a time where I will ever stop. Why? I'll tell you why.... Because I like looking and feeling good and knowing that each time I step into the gym, I will come out both physically and mentally better then when I first walked in. That right there is my motivation. Having friends and family I haven't seen in a while say to me "Holy s**t, you got big man!" is my motivation. Knowing I can bench more then everyone I know is my motivation. Watching other people become totally out of breath after playing basketball while I'm breathing fine is my motivation. Knowing that you are reading this and that you will try to look better than me is my motivation. I can go on and on with reasons. But that won't matter unless you can motivate you. Find your own reasons and every time you think for a second, even for a second, about quitting, remind yourself of those reasons. There's an inside joke that me and a few friends of mine at the gym have. A group of people we like to call "the New Years Crew." The New Years Crew has new members every year. There's a New Years Crew in every gym. So, who are the New Years Crew? Well, every New Years, what do you do? Besides getting drunk and counting from 10 - 1? You make a New Years resolution. I haven't taken any polls lately, but I'm sure most of those resolutions is to get in shape. Whether it's to lose weight, gain weight, add muscle, whatever, that's probably what most people say. And most of these people form the elite group know as "the New Years Crew." The New Years Crew will join your gym, workout for a few weeks, and you will never see them again. And every New Years, you will see another New Years Crew, and in a few weeks, they will be gone. Why? Because there is a lack of motivation and dedication. And no, there is no motivation supplement or dedication powder. So whether you end up working out from now until forever, or you become a member of the New Years Crew... that's all up to you.<{POST_SNAPBACK}> jm_cool, somehow, i really don't know where you get those articles, but they sure look familiar. its either at muscletech.com newsletter or at e-fitness news at e-fitness.com. Quote Link to comment
lord_gate Posted February 9, 2005 Share Posted February 9, 2005 eto sa akin... day 1: chest workout/bicep workout 20 kgs flat bench press, 10 reps.40 kgs flat bench press, 8 reps/2 sets60 kgs flat bench press, 6 reps/3 sets80 kgs flat bench press, 4 reps/2 sets50 kgs inclined bench press, 10 reps/3 sets40 kgs reverse inclined bench press, 12 reps/3 sets40 pounds, flat dumbell press, 10 reps/3 sets55 pound flat dumbell press, 8 reps/3 sets45 pound inclined dumbell press, 10 reps/3 sets25 pound bicep concentration curl25 pound inclined dumbell curl30 pound standing barbell curl 25 pound tricep pulldown, 12 reps/3 sets day 2: cardio day 3: back and shoulders30 pound shoulder press, 12 reps40 pound shoulder press, 12 reps50 pound shoulder press, 10 reps15 pound, shoulder isolation using cable (forgot what it is called...), 12 reps, 3 sets50 pound, lat pull down, 10 reps, 3 sets85 pound, seated cable row, 10 reps, 3 sets(minsan, pag di pa enough, isolate ko pa yung back muscles using machines). day 4: cardio day 5: legs/abs ang Bigat nman nyan... guys ano bang pwede gamitin for beginners like me... 150 pound, leg press, 10 reps, 3 sets60 kgs, deadlifts, 10 reps, 3 sets40 kgs, flat squats, 10 reps, 3 setsnormal crunch, 100 repsinclined crunch, 50 reps day 6 and day 7: rest<{POST_SNAPBACK}> Quote Link to comment
Google Posted February 9, 2005 Share Posted February 9, 2005 <{POST_SNAPBACK}> di na sya ganyan ngayon. binabaan ko yung weight. focus is now on cuts and proper form, so yung reps ko mas mataas. Quote Link to comment
Cool_jm Posted February 9, 2005 Share Posted February 9, 2005 Workout Routines and Splits - weightlifting and bodybuilding programsWorkout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine. One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits: 1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that its ok if the secondary muscles get worked that day, because your doing them anyway.2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday... and biceps Monday with chest, and back Wednesday or Friday.3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday. Sample Splits Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people Monday - Chest/TricepsTuesday - offWednesday - Biceps/BackThursday - offFriday - Shoulders/LegsSaturday - offSunday - off Monday - Chest/BicepsTuesday - offWednesday - Shoulders/LegsThursday - offFriday - Back/TricepsSaturday - offSunday - off Monday - Chest/BackTuesday - ShouldersWednesday - offThursday - Biceps/TricepsFriday - LegsSaturday - offSunday - off Remember, these are just sample programs. Some people like to workout on the weekends, and I don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use. Sample Weightlifting Workout Routines This is hard. There are so many exercises for each muscle, and so many ways to split them up and make a routine out of them. So instead of listing 10,000 workout routines, I'll just list what I think are the most effective muscle building exercises for each muscle and later on you can decide which to use in your own workout routines. ChestFlat Bench PressIncline Bench PressFlat Bench Dumbell FlyesIncline Dumbell Flyes BackDeadliftLat Pulldown (or weighted pull ups)Seated Cable RowBent Over Barbell RowBent Over 1 Arm Dumbell Rows BicepsStanding Barbell CurlsPreacher Curls (with dumbells or barbell)Seated/Standing Dumbell Curls TricepsTricep Press DownDipsFrench Press LegsSquatsCalve Raises ShouldersSeated/Standing Military Press (with barbell or dumbells)Lateral RaisesShrugs AbsAbs are an important muscle and should be worked, but most people are just soooo confused when it comes to ab workouts. So, for more information on how "important" ab workouts are, and how to put abdominal exercises into your workout, click here. My Weightlifting Workout Routine And Split I've tried a bunch of different workout routines, and this one is probably my favorite. Remember, I'm not selling this. Its just what I do. I'm not saying because I do it and it works for me, that you should do it and that it will work for you. Monday - Chest/TricepsTuesday - LegsWednesday - offThursday - ShouldersFriday - Back/BicepsSaturday - offSunday - off ChestFlat Bench Press 4 setsIncline Hammer Strength Machine 2 setsDumbell Flyes 2 sets BackDeadlift 3 setsLat Pull down 3 setsSeated Cable Row 2 sets BicepsStanding Barbell Curls 3 setsPreacher Curls (with dumbells) 1 set TricepsTricep Press down 2 setsDips (weighted) 2 sets LegsSquats 4 setsLeg Extension 2 setsLeg Curl 2 setsSeated/Standing Calve Raises 5 sets total (2 or 3 sets each way) ShouldersSeated Military Press (with dumbells) 4 setsLateral Raises 3 setsShrugs 3 sets *Note, on all exercises I do 6-10 reps. As I increase the weight, I decrease the reps. For example, if I'm doing dumbell military presses, it might be 60lb dumbells for 8 reps, then 65lbs for 6 reps. Now, some questions you might have about weightlifting workout routines, splits, programs and what I do. Why do you do the incline hammer strength machine and not the incline bench press? Well, I used to do the incline bench press, but I never felt right on it. I can't really explain it, but I couldn't get into a groove so to speak. So I went to the next best thing to free weights (by the way, free weights are the best thing for building muscle mass) which are hammer strength machines. They are the closest thing to free weights, and I happen to love the incline hammer machine, so I use it. Why do you do so little? Wouldn't you be better off doing 10 sets for biceps or doing 15 sets for the chest? Nope, I tried that and it didn't work. After trying a bunch of different workout routines and programs, I discovered that the one I am using now works, so I use it. 10 sets for biceps might work for you but it doesn't for me. For more information on this, read the Important Facts section where I explain this in more detail. If you did for example, biceps and back on different days, or triceps and chest on different days, would you do more for the secondary muscles, biceps and triceps? This is hard to answer. You see, I never did triceps on a different day then chest, or biceps on a different day then back. Like I said, this routine works for me, so I stuck with it. But I would guess, if I did them on different days, I would probably end up doing a few more sets for biceps and triceps Quote Link to comment
Firehole24 Posted February 10, 2005 Share Posted February 10, 2005 ano bang magandang program para sa chest?one mag2 2 months na kze akong nagwowork-out sa chest.. mejo naiinip ako sa current program ko.. OT:nagt take din pala ako ng Weider Amino 6000 (10 capsules a day) at mega mass builder (2 pints a day).. ano bang mas maganda d2? nagtanong ako ng weider creatine...mura na kaya yung P1,200 dun sa kinukuhanan ko ng amino? Quote Link to comment
Google Posted February 10, 2005 Share Posted February 10, 2005 ano bang magandang program para sa chest?one mag2 2 months na kze akong nagwowork-out sa chest.. mejo naiinip ako sa current program ko..OT:nagt take din pala ako ng Weider Amino 6000 (10 capsules a day) at mega mass builder (2 pints a day).. ano bang mas maganda d2? nagtanong ako ng weider creatine...mura na kaya yung P1,200 dun sa kinukuhanan ko ng amino?<{POST_SNAPBACK}> firehole, imho. the best para sa chest is yung inclined dumbell press tsaka inclined dumbeel flyes. it targets the upper and middle chest. Quote Link to comment
berx Posted March 10, 2006 Share Posted March 10, 2006 hello mga sir and madam..ano po magandang progam para maka kuha ng ala model na katawan??more reps?? more weights??or less ??ano po magandang program?? Quote Link to comment
Batabatuta™ Posted March 10, 2006 Share Posted March 10, 2006 It depends on what body type you are the moment you started. Quote Link to comment
Olympus Posted March 11, 2006 Share Posted March 11, 2006 Correct and how good your food intake is It depends on what body type you are the moment you started.<{POST_SNAPBACK}> Quote Link to comment
dikhedd Posted March 22, 2006 Share Posted March 22, 2006 That's right. It also depends on your current fitness level. You can do a lot of research on the net. Quote Link to comment
talaba24 Posted March 22, 2006 Share Posted March 22, 2006 i need to reduce the size of my tummy FAST!any recommendations? Quote Link to comment
Olympus Posted March 22, 2006 Share Posted March 22, 2006 No such thing as spot reduction. If that existed, chewing gum would give you a skinny face. Clean up your diet and exercise is the best way to lose weight i need to reduce the size of my tummy FAST!any recommendations? <{POST_SNAPBACK}> Quote Link to comment
talaba24 Posted March 23, 2006 Share Posted March 23, 2006 how about the lipomesotherapy services being offered by some spas? effective ba yun? any FR? Quote Link to comment
hitomi Posted March 23, 2006 Share Posted March 23, 2006 i need to reduce the size of my tummy FAST!any recommendations? <{POST_SNAPBACK}> i know of a way, but it isn't fast this is from personal experiece so i don't know if you will respond to this and at what length of time you will get your results: minimize your rice, as in 1 cup or less na lang. add more vegetables, fruit and protein to compensate. and of course, lift weights nawala tiyan ko dahil diyan, yesss although no six pack abs, i think i'm content with a flat tummy and of course, see your doctor first before going on any exercise/diet program. Quote Link to comment
the_rainman96 Posted March 24, 2006 Share Posted March 24, 2006 jog or brisk walk. everyday or every other day for 30 mins. wieght training boxing routine football sure fire way to lose the unwanted fat Quote Link to comment
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