Muscle Building and Fat Loss

[nzo]

---

No sacrifice = No results

nah mao gyud! di ra ba lalim na while on a diet plan ka naa dayn buffet sa office sa mga kung ano2x na lang na kalamian na pagkaon, tpos sakto ra ko mag tan-aw ahhahaa pero kadugayan kay dli na mu epek murag wla na lang kay mentally trained na imo brain to resist... so if you are planning on a healthy diet plan, just stick to it kay kadugayan sayon na lang na i resist ang mga temptation...

[colinworkout]

^ somehow i was able to resist munching on all the food during the holidays. still ate or should i say tasted all the food but in controlled quantity

[nzo]

^ somehow i was able to resist munching on all the food during the holidays. still ate or should i say tasted all the food but in controlled quantity

ako tyming kay "rebound" period ko so bisag unsa na lang..whahahaha na overdo na gni nako...paksit jud!

[Xenoxorph]

Same same ra diay to course bossing. But this few months ago pako ka decide ug focus on fitness.

OT: Take na licensure exam bro, para kita ta US/ Canada.

Dugay2x pana bro 3rd year pako ron! Planning to get certified this year

[Deathnote]

im a thin body type guy and just started going to the gym. i go 6 times a week. monday to saturday. My friend said this is bad since my body should rest for it to grow. but my program hits different muscles on different days so i thought this would be okay. what would be your advice on this?

[lolzXD]

Unsay mas nindot bro? fullbody workout 3x a week o split workout?

[Xenoxorph]

Unsay mas nindot bro? fullbody workout 3x a week o split workout?

Depends on your goals. One is not necessarily better than the other. But most individuals have responded better with full body splits when it comes to getting bigger(hypertrophy)

[Xenoxorph]

im a thin body type guy and just started going to the gym. i go 6 times a week. monday to saturday. My friend said this is bad since my body should rest for it to grow. but my program hits different muscles on different days so i thought this would be okay. what would be your advice on this?

6x is way too much. Too much volume for a beginner like you. I would strongly recommend starting with full body splits compared to one muscle group/day. Full body splits will cause more stress which will result to better gains(assuming you're eating enough). Also, when you train 6x a week.. You're burning more calories compared to just working out for 3-4x a week. In order to build muscle, you have to consuming a surplus amount of calories. It will be harder to reach that "surplus" amount when you're burning a lot of calories from the workouts. But if you can compensate for those calories burned, by all means continue your routine. After all, every individual will respond differently to different training regimen. Trial and error

[Redman]

hi mga ka istorya

question on toning but not bulking up ... upper body part

1. how many sets and reps?
2. what's the best weight to start (dumbbell)

[Xenoxorph]

hi mga ka istorya

question on toning but not bulking up ... upper body part

1. how many sets and reps?
2. what's the best weight to start (dumbbell)

Hi, before i start answering your questions, please refrain from using the word "toning". There is no such thing as "toning". Muscle definition is the correct term

1. Sets and reps vary. What's important is you're pushing yourself. Individual (A) Can be doing 15 sets of chest exercises using 80%(Not going to failure in every set) of his strength while Individual (B) is doing 6-8 sets of 100%(Failure) max effort. As you can see, individual (A) is doing twice the volume of individual (B). But both of them can be producing the same stimulus for muscle growth. So it really depends on how you like to train. I like to keep my workouts short so i do almost every set to failure. It's either you train intensely for a short period of time or train with moderate intensity for a long period of time. You can't train intense and long, you'll just increase the chances of "overtraining".

2. There is no "best weight to start". Just like sets and reps, they vary. We can be both 140lbs, but you might be stronger than me or vice versa. Just pick a weight that provides enough resistance to challenge you or push you to your limits. If you're doing more than 12 reps, then there is not enough resistance. So you MUST increase resistance.