Halfgermanpinoy Posted August 16, 2014 Share Posted August 16, 2014 Also using TRX Quote Link to comment
VirginBen Posted August 27, 2014 Share Posted August 27, 2014 If you were to consider Pilates core exercises, they are far more effective as a routine for control--especially, if you have a lower back injury. All primary muscle exercises work the core. I have been working out for 30 years with reasonable results. My roommate in college was a junior state champion bodybuilder (retired). He urged me not to waste time in the gym. Instead he said do only 5 exercises 3x / week!shoulderchestabsbacklegsIf you exercise your primary/major muscle groups properly, you will also exercise the secondary or tertiary muscles (the only reason to isolate secondary and tertiary muscles is for definition)--unless you are a professional body builder, you do NOT want this. It's not healthy. 10 - 12 reps per set (3 sets until you reach your fitness goal then drop to just one set)--the only reason to do more is if you want to look like a bodybuilder--to be healthy you do NOT want that at all--you want to be lean and tone. Oh, and it takes less than half an hour.Switch up your exercises every 6 weeks (muscle memory)Yes, you need cardio. Up to an hour a day until you meet your fitness goal. Then you can cut back to 30mins 3x a week if you are also active in other ways.Ask a woman whether she like a guy with popping veins, or one with a swimmer's body. Quote Link to comment
maddromeo Posted November 11, 2014 Share Posted November 11, 2014 squats and benchpress!!! Quote Link to comment
pump action Posted November 13, 2014 Share Posted November 13, 2014 Planks Spiderman pushupsLeg raises Quote Link to comment
davemust Posted November 15, 2014 Share Posted November 15, 2014 squat + deadlift + Pullup Quote Link to comment
bughaw1 Posted November 16, 2014 Share Posted November 16, 2014 grabe planking..hold for a minute..solid. Quote Link to comment
Ctrl.Alt.Delicious Posted December 5, 2014 Share Posted December 5, 2014 It's always a push and pull exercise together, for example bench press (push) triceps extension (pull). Plank with diagonal arm lift. Quote Link to comment
krone23 Posted December 9, 2014 Share Posted December 9, 2014 Squats + Deadlifts + Hanging leg raises Quote Link to comment
burgalis Posted December 9, 2014 Share Posted December 9, 2014 anyone tried roller? Im thinking of buying one Quote Link to comment
Edmund Dantes Posted December 10, 2014 Share Posted December 10, 2014 anyone tried roller? Im thinking of buying oneYeah I do this, masaya ito at malakas tama sa abs But I dont do core so much. Kahit anon lifts naman halos you can workout the core din Quote Link to comment
CardingTigas Posted December 10, 2014 Share Posted December 10, 2014 Yeah I do this, masaya ito at malakas tama sa abs But I dont do core so much. Kahit anon lifts naman halos you can workout the core din lalo na squats and dead lifts, pero wag na wag kalimutan ang leg raise to failure =) Quote Link to comment
Edmund Dantes Posted December 11, 2014 Share Posted December 11, 2014 lalo na squats and dead lifts, pero wag na wag kalimutan ang leg raise to failure =) The squat is one of the best weighted exercise there is. I think in any training program dapat kasali ito. It mainly hits thighs but it activates almost all your muscle groups including forearms This is one exercise I dont really try to add too much weights on, instead I practice going lower lower lower until makuha ko yung ass-to-grass form. Squat kasi is more about perfect form than weight. And yes maganda tama nya sa core kasi kelangan higpitan mo husto sikmura mo at likod para makuha mo ng sobrang pababa. Quote Link to comment
Edmund Dantes Posted December 11, 2014 Share Posted December 11, 2014 Here is another tip I got. Do most of your lifts from a standing position instead of a seated one. For example, if you do the military press, bicep curl, shrugs, or any shoulder exercise dont use a gym chair. What this does is force your core and leg muscles to tighten up. Kaya nga pag nahihirapan na sa bicep curls minsan sa paa at sikmura ka hihingi ng pwersa. Quote Link to comment
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