PitchBlack wrote:meron ba nag "insanity workout" dito? search nyo sa youtube..
7months ko na ginagawa yun.. nakakapayat sya pero mabagal mag gain ng muscles or cuts kasi body weight exercise lang sya.. combination of HIIT/plyometics/cardio/resistance/core workout.. ayaw ko kasi puro buhat lang sa gym..hehe
5'5 and 140lbs ako ngayon.. plano ko ma maintain sa 135-138 weight ko.. pero gusto ko maging ripped muscles pa like mga lightweight boxers..
dapat ba mag weights din ako then alternate yung insanity? para mas mabilis mag gain ng muscles then magiging ripped din? healthy diet din ako ngayon.. hight protein, low carbs and fats.. everyday nagffruits ako and 15glass of water a day..
Para sakin okay naman weight mo konting tweak lang sa diet. Kasi para sakin iba pa rin ang maraming pahinga.
Try mo gawin compound exercises kesa dyan sir. Try it you'll love it and you don't oblige to come to gym everyday for pesky 4-5 hours per session. MWF as per say. 1-2 hrs is enough for it.
When gaining muscles, always remember na pinaka mahalaga yung rest rest rest para maka recover ang punit na muscle tissue mo. Kaya mahalaga sa gaining ay ang tulog bata , 7-8 hours is a must. Kaya nabawasan ang gamign ko dahil sa focus talaga ako.
Good for you na healthy diet ka na, ako medyo may kalokohan pa na nainom hehehe at patakas kumain ng kung ano ano.
Kung gusto mo, you can try my exercise routine.
Stronglifts 5x5 by Mehdi
Try mo parallel Squats 5x5, Bench press 5x5, barbell rows 5x5 for Workout A routine at Parallel Squats 5x5, over head press 5x5, deadlifts 1x5 for Workout B routine.
Example : Monday Workout A, then Wednesday Workout B, then Friday Workout A... next week Monday Workout B, Wednesday Workout A then Friday Workout B... next week back to A B A on MWF. Gets the rotation?
Di mo kelangan dagdagan ng isolation exercises dahil pagod ka na dyan 100%
Remember kahit anong advance ka na magbuhat try to start on empty bar and each day na mag gym ka incrimination of 5 lbs or 2.5 kgs per exercises.
Ang compound exercises ay dine-develop ang strength gaining at the same time build up ng rock hard muscles at fat burning at the same time since whole body ang target nyan. So it means lalabas at lalabas ang abs mo pag bumigat na.
True story :
Sa gym namin, una nung nagstart ako netong prog , di ako napapansin.. Ngayon when doing Parallel Squats sa power rack napapa head turn talaga sila kahit brusko o mala bouncer na nung nakikita nilang nag squat ako ng 200 lbs hehehe dahil ang daming Johnny bravo build dun ( malaki upper , puny naman ang lower part e.g legs )
At nagstart ako 36" belly fat ngayon 30" na at may konting curve na sa abdominal konting purga pa at lalabas na rin for week 7.
Ako kasi unti unting nagiging powerlifter
Current ko 200 LBS on squats, 170 on Bench press, 100 on overhead press at 120 on barbel squat at 200 on deadlifts take note week 7 pa lang. Hehehe
Im at 140 lbs at di ko masukat kung ilan ang body fat percentage ko.