Build A Model Body!

[Equus]

das true... just take it a day at a time... do u lift heavy andrean? mas nakaka adik mag buhat ng mabigat... mas malakas kasi yung flow ng endorhpins from an anaerobic workout... i actually got addicted to the feeling of endorphins... you can say im chemically dependent on it... kasi talagang i go through semi withdrawal symptoms if i don't get my regular fix...

[Eclipseguy]

which is better compound vs isolation exercises? 

actually this will depend on the type of program you are going through.

in the previous post since strength is the main topic, it is hard to measure the strength of your muscles doing compound exercises since a lot of muscles work for this type of exercise. 

i recommended isolation for strengthening exercises since you are going to use one muscle group and you can measure the strength of your muscles objectively.  in rehab, we use isolation exercises to test the strength of the muscles.

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What is this nonsense? This is exactly why physical therapists have no business woking as trainers or strength coaches. It's also caused me to change my major in college since therapy had nothing to do with fitness and the gym. My time in my Chicago team taught me the value of free weights to rehab injury using compound movements such as squats.

 

This is a discussion on strength, balance...and fitness in general. Save the rehab talk for clinics. Funny though, how I've rehabbed guys though strength training, when the could not increase strength, balance, or mobility in their knees, for example, when woking with physical therapists. One in paticular was 71 and had nearly zero mobility fo 2 years.

 

The only way to realistically ensure balance is through the use of compound movements. Common sense. The human body was not designed to work in an 'isolation' manner. Isolation is a myth. Prove to me that the biceps predominantly work in the positive portion of a concentration curl, and I'll give you my car, my condo, and whatever else you want.

 

And from experience, I had no ab development before I did heavy basic movements. Now my abs are so developed that I can insert a coin in between their ridges when my bodyfat is low. I train abs diectly maybe 6 weeks per year, and it's more hip flexor training. I've neve done cruches unless it was part of a competition...and I used to be the skinniest guy in the gym.

 

Crunches are a waste of time unless you are using heavy weights. Muscle biopsies of abdominal muscles confims that they are fast twitch muscle fibers, meaning they respond to heavy weights and low reps. Doing weightless crunches will cause a plateau in 4-6 weeks.

 

It's also why I can introduce you to hundreds of trainees of mine and Olympus who have abs after 4 months of heavy basic movements when they didn't after years of cunches. Just go to EGI at LaSalle next week.

[Olympus]

What is this nonsense?  This is exactly why physical therapists have no business woking as trainers or strength coaches.  It's also caused me to change my major in college since therapy had nothing to do with fitness and the gym.  My time in my Chicago team taught me the value of free weights to rehab injury using compound movements such as squats.

 

This is a discussion on strength, balance...and fitness in general.  Save the rehab talk for clinics.  Funny though, how I've rehabbed guys though strength training, when the could not increase strength, balance, or mobility in their knees, for example, when woking with physical therapists.  One in paticular was 71 and had nearly zero mobility fo 2 years.

 

The only way to realistically ensure balance is through the use of compound movements.  Common sense.  The human body was not designed to work in an 'isolation' manner.  Isolation is a myth.  Prove to me that the biceps predominantly work in the positive portion of a concentration curl, and I'll give you my car, my condo, and whatever else you want.

 

And from experience, I had no ab development before I did heavy basic movements.  Now my abs are so developed that I can insert a coin in between their ridges when my bodyfat is low.  I train abs diectly maybe 6 weeks per year, and it's more hip flexor training.  I've neve done cruches unless it was part of a competition...and I used to be the skinniest guy in the gym.

 

Crunches are a waste of time unless you are using heavy weights.  Muscle biopsies of abdominal muscles confims that they are fast twitch muscle fibers, meaning they respond to heavy weights and low reps.  Doing weightless crunches will cause a plateau in 4-6 weeks.

 

It's also why I can introduce you to hundreds of trainees of mine and Olympus who have abs after 4 months of heavy basic movements when they didn't after years of cunches.  Just go to EGI at LaSalle next week.

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I wonder who this could be? Glad you found your way here

[Eclipseguy]

olympus, i think it depends to the article you are reading.  the word core is a general term for all the muscles.  for example: if your doing biceps curl the core muscle are the biceps brachii, brachioradialis and brachialis muscles.  so if the questionis the core muscles of the trunk or lower back, this should include the abs, erector spinae and gluteus muscles.  "crunches are basically good, but for aesthtic and not functional purposes."  what do you mean by this?  crunches is the isolated exercise for the abdominals.  i don't agree that this is only aesthetical and not functional purpose because this is the function of your abs.  i don't think that compound exercises is the best exercise for the trunk muscles since your target is strengthening.  isolation is still the best.

 

Deadlift is an example of compound exercises but this is not the best way to strengthen your back.  you should do some trunk extension exercise to isolate your back muscles since your target is strengthening.

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The primary function of the abs is to keep you from falling over backwards and snapping your spine in two. I can't remember the last time I did a 'crunching movement'. We would look pretty rediculous if our most common movements were crunches...if I saw it in a non-gym setting I'd think it was a seizure and put a stick in their mouths...

 

So explain to me how I rehabbed a man who suffered horrible back pain for 6 years using pin-pull deadlifts and good mornings in 6 weeks. He is a regular now to training since he got results through compound movements...and FAST. This is exactly what is wrong with trainers in mainstream gyms in the Metro...and why I don't hire physical therapists in our two fitness centers.

 

Sorry to go on the attack on you as a sacrificial lamb, but this kind of thought is one of the problems with the industry...and I intend to fix it.

[Eclipseguy]

I wonder who this could be? Glad you found your way here

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I've been reading for weeks...couldn't take it anymore :evil:

[THUG]

Lagot.. yan din sabi nung PT sa kin sa gym, dapat nga daw mag-weights na lang ako.. eh pano yan I really love to dance eh.. as in.    Yun jogging naman.. I have to do that para lang mapilitan si hubby (tamad kse yun kse he's too busy daw.. basketball lang ang exercise nya once a week.. sometimes golf rin pero bihira yun).

 

Yeah, build more muscles nga daw dapat.  Recently pinagbibigatan ko yun weights na buhat ko, ayun kaya parang nag-numb naman upper back ko. Nag-stretching naman ako tska nagpa-massage na nga ko, mejo nabawasan naman pero parang ngawit pa rin yun feeling.  Gusto ko na nga uminom ng Alaxan eh. 

 

Equus.. 3 sets lang gawa ko, 12 reps per set.  Pansin ko lang pag ginawa kong sobrang intense ang workout ko, nagkaka-migraine ako.. kaya hini-hinay hinay ko lang.. afterall, sabi nga ni hubby, di naman daw ako sasali ng Miss Universe (ang galing ba mag-motivate? hehe).

 

Guys, do you eat rice ba? How much rice do you eat in a day?

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duh, 12 reps?? ano ka body builder? sus ginoo..tigas naman kase ng ulo, ang sabi ko make it high-reps.. wag ka makikinig dyan sa maling workout.. make it 20 to 25 reps..

 

as for me when losing weight i eat white rice only sa lunch.. sa gabi either i eat yellow kamote, or camote fruit, wheat bread, or brown rice (rice pa din)..

 

pero since currently im on peak training for an endurance competition.. kain lang ako ng kain mapa kanin pa yan.. umaga, tanghali, gabi! ( yesterday i run for almost 3 hours around 27-30 kilometers.. )

 

kaya nga mag high reps ka at mag run ka ng at least 1 hour everyday.. para kahit kumain ka ng kanin di mo problemahin! got my point? e kung ang workout mo mas marami pa ang chikahan sa gym at pahinga e talagang dapat wag ka kumain ng kanin para pumayat ka.. rice is an athlete food!

 

 

saka nga pala, wag mo na problemahin kung kaninong program ang effective at kung anong program susundin mo.. wala sa program yun..nasa intensity ng workout, consistency, at discipline mo yun...

[THUG]

I've been reading for weeks...couldn't take it anymore  :evil:

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iisa lang yan.. either si Equus din ito or si Olympus.. pero kung di man..parang awa nyo na.. wag nyo kame turuan ng mali..

[Equus]

hahahhahahahahahhaahahha!!! ayus! napag kamalan ako na ako si eclipse guy... quite an honor really... NOW THIS I HAVE TO SEE.... (sana may gumawa ng smiley na kumakain ng popcorn...)

[Olympus]

Someone's gonna get his a$$ kicked ..... You're barking up the wrong tree

[Olympus]

iisa lang yan.. either si Equus din ito or si Olympus.. pero kung di man..parang awa nyo na.. wag nyo kame turuan ng mali.. 

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Posts like this based on assumptions without any primary data just proves such ignorance

[x3mspeed]

Pasuggest naman ako ano magandang program to build abs & reduce waist line, im 21 yrs old & talagang gusto magkaron ng built body

[Olympus]

Pasuggest naman ako ano magandang program to build abs & reduce waist line, im 21 yrs old & talagang gusto magkaron ng built body

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1. clean up your diet, Even if you are on the best program, if your diet sucks, you'll not make any progress. Some guys think that running for endless hours wil she away the fat, then you catch them munching on a pint of ice cream or donuts, absolutely ridiculous

2. How about dropping by Eclipse and avail of the free week trial? By then you'll have a program designed and you'll be set in the right direction?

[x3mspeed]

Where's eclipse located and is it really free? Baka mamaya sasabhn free then may hidden agendas pala madami kasing ganun eh & magaling ba talaga cla magbgay ng program and would give it for freE?

[THUG]

1. clean up your diet, Even if you are on the best program, if your diet sucks, you'll not make any progress. Some guys think that running for endless hours wil she away the fat, then you catch them munching on a pint of ice cream or donuts, absolutely ridiculous

2. How about dropping by Eclipse and avail of the free week trial? By then you'll have a program designed and you'll be set in the right direction?

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duh... if you are already well-conditioned to run 1 hour everyday, and 2 hours or more on a weekend.. even if you munch on high calorie food it will not matter.. you will still burn more than you eat..

 

top rank endurance athletes lose weight faster than they are replacing it..

 

even I would panic sometimes because my weight drop is so fast due to high mileage running.. that i had to keep on eating every hour to retain my weight (or minimize my weight loss to no more than 1 lb per week)

 

you basically dont know what you are talking because you havent been to our shoes..

 

all you do is do some stretching, run for 1 kilometer, sit up and push up as you brag before...

 

 

see ladies and gentlemen.. that is what i'm telling you.. dont listen to so called Gym or Fitness Trainors, who knows nothing but THEORIES.. listen to real athletes who have been been there, done that..

[Equus]

REAL ATHLETE!?! that deserves a separate thread altogether... what is a real athlete... medyo out of tpic nanaman yan...

 

top rank endurance athletes will not eat pints of ice cream... no point in arguing about that with that point of reference...

 

AND YOU THUGGIE BOY HAVE NEVER BEEN TO OUR SHOES EITHER (wrong grammar ka... sinundan ko lang para di ka ma offense.. hehehe)

 

eating every hour is most likely the reason why you keep yer weight maintained or is coming down... yer body is sooo in tuned with a steady nutrient flow so it doesn't need to stock up... evidence of this is you probably s@%t it alot... and if YOU REALLY WANT TO BE SCIENTIFIC about it, have a fecalysis done, I'm sure your level of digestible fat and protein and carbohydrates are still relatively high...

 

Then again, if u eat bos indicus waste material for breakfast as i would asumme since that's all that ever comes out from your oral orifice whether it's self proclaimed or derrogatory, i wouldn't be surprised at all with yer weight loss...