Build A Model Body!

[Equus]

i do about 30 minutes per body part pareng dj... the other 30 minutes gets absorbed in CARDIO (THE BEST AND ONLY EXERCISE YOU WILL EVER NEED IN THE WHOLE WIDE WORLD FOR YOU TO HAVE A MODEL BODY...) which is about a 10 minute warmup and a 20 minute cardio/coldown in the end... tapos inom tubig... konting ab work out... tingin chicks... then bihis na.

 

[JesusFreak!]

There's a fine line between obsession and passion.. just make sure that you don't spend too much time in the gym that you forget to enjoy other aspects of life

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very well said...

[JesusFreak!]

musta mga pre? tagal ko na di post dito.. namiss ko mga post nyo hahaha! busy ako sa work ngaun eh.. tapos eto may new girl pa ko sa buhay kaya mejo sa kanya muna attention ko... honeymoon stage kung baga..  missed one day of lifting weights because of her... thats not good! hehee! i might miss more because of her nagging... di ako maka-hindi eh. nyahaha!

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mag ingat ka pare... some girls are devils disguised as angels

[JesusFreak!]

Peeps share ko rin yung program ko... I asked our instructor sa gym to make me a program designed for losing weight...

 

i do this alternately every other day:

day 1

 

chest: bench press, dumb bell flye, inclined dumb bell press, inclined dumbell flye, atsaka yung parang extension hihiga ka then you carry ine dumbbell above your chest and slowly lower it beyond your head (sorry i forgot the name)

shoulders: military press, side dumbell raise and yun parang i-ra-raise mo yung barbell up to your chin (sorry I forgot the name again)

triceps: triceps kickback and pushdown

 

day 2:

back: lat pull down, seated rows, close-grip pull down

legs: leg press, leg curl, leg extension

biceps: barbell curl, dumb bell curl

 

abs: leg raise, three point ab crunches, and decline crunches

i do abs exercises every session

 

all of the exercises are 3 sets, 15 reps each... i do cardio on treadmill (25 min)

 

ang tanong ko lang is this program really designed for losing weight?

 

and also btw, i run around the block 45 min on days when i don't go to the gym

[Equus]

yep. sounds like a basic program for weight loss... okay naman yang program mo. separated the push and pull muscles... however, you can also do the same for the legs...

 

I dunno if its just me, but i treat the legs as... legs... i dont isolate the push legs from the pull legs... i think this is one point that is usually overlooked kasi nga naman the legs do comprise of at least 50 percent of our musculature tapos madalas nababa bali wala... In any case, yung gna, people don't split the leg work out... i think ill try that to... i started na nga by integrating the eadlift into my pull work out... so during my pull days, i work out the glute, and hamstring as wel..

 

5 exercises for chest? hmmmmm... medyo madami... well, what i can really say that it is a typical program that a gym instructor who follows traditional thought will give you... the cardio is good.. as for your question regarding weight loss, traditionally yes, that is a program designed for weight loss...

[Olympus]

Peeps share ko rin yung program ko... I asked our instructor sa gym to make me a program designed for losing weight...

 

i do this alternately every other day:

day 1

 

chest: bench press, dumb bell flye, inclined dumb bell press, inclined dumbell flye, atsaka yung parang extension hihiga ka then you carry ine dumbbell above your chest and slowly lower it beyond your head (sorry i forgot the name)

shoulders: military press, side dumbell raise and yun parang i-ra-raise mo yung barbell up to your chin (sorry I forgot the name again)

triceps: triceps kickback and pushdown

 

day 2:

back: lat pull down, seated rows, close-grip pull down

legs: leg press, leg curl, leg extension

biceps: barbell curl, dumb bell curl

 

abs: leg raise, three point ab crunches, and decline crunches

i do abs exercises every session

 

all of the exercises are 3 sets, 15 reps each... i do cardio on treadmill (25 min)

 

ang tanong ko lang is this program really designed for losing weight?

 

and also btw, i run around the block 45 min on days when i don't go to the gym

<{POST_SNAPBACK}>

 

IMHO, there are better programs out there. a basic 10x3 or an 8x8 using the basic compound exercises would be a better option. However, I still believe thet repetitive effort (RE in westside training jargon) should be monitore carefully. I believe that a program using undulating periodization or EDT (escalating density training) would be more beneficial. One of my clients is getting stronger and shedding the inches off using a basic program built around undulating periodization.

[JesusFreak!]

yep. sounds like a basic program for weight loss... okay naman yang program mo.  separated the push and pull muscles... however, you can also do the same for the legs...

 

I dunno if its just me, but i treat the legs as... legs... i dont isolate the push legs from the pull legs... i think this is one point that is usually overlooked kasi nga naman the legs do comprise of at least 50 percent of our musculature tapos madalas nababa bali wala... In any case, yung gna, people don't split the leg work out... i think ill try that to... i started na nga by integrating the eadlift into my pull work out... so during my pull days, i work out the glute, and hamstring as wel..

 

5 exercises for chest? hmmmmm... medyo madami... well, what i can really say that it is a typical program that a gym instructor who follows traditional thought will give you... the cardio is good.. as for your question regarding weight loss, traditionally yes, that is a program designed for weight loss...

<{POST_SNAPBACK}>

Yup, 5 exercises for the chest... marami nga... well im glad na ok naman pala yung program. but tanong ko lang ulit, for how long must I do this program? i read in menshealth na kelangan baguhin daw yung prgram every two months... but i know it is applicable to those who want to gain mass.. is it also applicable to those who wants to lose weight?

[Olympus]

for fatloss, some HIIT for 15 minutes has worked well for many guys in our gym. here' s a sample HIIT treadmill workout:

 

jog 2 minutes, run 30 seconds, jog 15 seconds, sprint 20 seconds, jog 5 seconds, sprint 30 secondss.. you get the drift... do this for about 15 minutes and you'll rev up your metabolism by up to 50% for the rest of the day...

 

There are many cardio workouts (short and intense, long and slow) To determine what is best for fatloss is look for the workout that makes you keep on burning calories long after the workout.

 

On a side note, I gues this is one reason why many people who have started doing boxing seem to lose a lot of weight, boxing's energy system requirement is very similar to that of HIIT

[JesusFreak!]

IMHO, there are better programs out there. a basic 10x3 or an 8x8 using the basic compound exercises would be a better option. However, I still believe thet repetitive effort (RE in westside training jargon) should be monitore carefully. I believe that a program using undulating periodization or EDT (escalating density training) would be more beneficial. One of my clients is getting stronger and shedding the inches off using a basic program built around undulating periodization.

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sir... i'm sorry but i don't get all what you wrote... if u wouldn't mind, paki explain... especially the technical terms... thnx... :cool:

[Olympus]

Yup, 5 exercises for the chest... marami nga... well im glad na ok naman pala yung program. but tanong ko lang ulit, for how long must I do this program? i read in menshealth na kelangan baguhin daw yung prgram every two months... but i know it  is applicable to those who want to gain mass.. is it also applicable to those who wants to lose weight?

<{POST_SNAPBACK}>

 

Depends.. some workouts may benefit some as long as 4 months before you hit a plateau.. Common sense would dictate, if its not broken, don't fix it. I used to change workouts every 2 months, nowadays, as long as there are still results, I won't change programs. I started my last program early feb and carried it on til mid may.... worked well for me since I was able to deadlift 315 for 5 reps, squat 255 for 5 reps, do pullups with 57.5 lbs strapped to my waist, dynamic row 220 lbs for 3 reps, clean and jerk 147.5 lbs for 2 reps, all at a weight of 140 lbs and this was just before my tournament.. Modesty aside, if its working, stick with it good luck and keep training!

[JesusFreak!]

Depends.. some workouts may benefit some as long as 4 months before you hit a plateau.. Common sense would dictate, if its not broken, don't fix it. I used to change workouts every 2 months, nowadays, as long as there are still results, I won't change programs. I started my last program early feb and carried it on til mid may.... worked well for me since I was able to deadlift 315 for 5 reps, squat 255 for 5 reps, do pullups with 57.5 lbs strapped to my waist, dynamic row 220 lbs for 3 reps, clean and jerk 147.5 lbs for 2 reps, all at a weight of 140 lbs and this was just before my tournament.. Modesty aside, if its working, stick with it good luck and keep training!

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Yup, thanks... my program is still effective and surely i'll stick with it...

[Olympus]

sir... i'm sorry but i don't get all what you wrote... if u wouldn't mind, paki explain... especially the technical terms... thnx...  :cool:

<{POST_SNAPBACK}>

 

do a google search on HIIT (high intensity interval training) and EDT (escalating density theory).. you can PM me with your email address and I can email you a sample workout using undulating periodization

 

EDT basically makes lifting more time boudn than set and rep bound... for example, you do squats for 5 minutes and your goal is to do more reps every workout or do the same amount of work in less time.

[JesusFreak!]

do a google search on HIIT (high intensity interval training) and EDT (escalating density theory).. you can PM me with your email address and I can email you a sample workout using undulating periodization

 

EDT basically makes lifting more time boudn than set and rep bound... for example, you do squats for 5 minutes and your goal is to do more reps every workout or do the same amount of work in less time.

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Oh okay...i know HIIT... i'll look for EDT ... tnx a lot. :cool:

[Olympus]

Oh okay...i know HIIT... i'll look for EDT ... tnx a lot.  :cool:

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If you decide to do EDT, make sure you have a timer or there's a clock you can check so you can watch the time...

[Equus]

copy that... most important thing is always to be aware of the weight that yer lifting and the amount of reps that you can do... if you can notice that yer tolerance for these things is steadily increasing, then keep on doing it and keep on increasing yer limits... the moment na wala ka nang gains or nagiging retrogressive na yung work out mo, time to shift...

 

basic principle of working out is gaano ka efficient mo binubugbog yung muscles mo without doing ligament or cartilage damage through the correct form of working out... the better you damage, tapos give it time to rest, the better yer gains...