Workout Program

[nwired]

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post pa kayo para naman ma gaya ko .

[jamilao]

pa gain ako ganhan, unsa na excercise pra makusgan ako press murag hapit na 1week kapin na 40lbs ra ako makaya.... maypa squat ug deadlift kay lapas na ako bodyweight

[inna-iks]

pa enroll nlng gym inna. Di mn ko instructor. hahaha. Gnahan kag bodybuilding?

Buang ka.
Aaayy.. Gnhn ko ikaw m-tudlo. Hahahahaha. ;]
Eeeww.. Ayaw lang nang bodybuilding for me please. Hehe.

Asa man pud ko nga gym pa-enroll uy.

[wrongnike]

ano mganda ipalit sa Power Clean?

[CaseyR.]

what is your goal bro? Reducing? Toning or gaining?

[wrongnike]

gaining. . . .

[jologz]

pa gain ako ganhan, unsa na excercise pra makusgan ako press murag hapit na 1week kapin na 40lbs ra ako makaya.... maypa squat ug deadlift kay lapas na ako bodyweight

mao ni ako gibuhat bro to increase my press weight..I too was stucked at 40lbs for almost two weeks and I followed this program..

Bulgarian Style Benching

Once I tried doing this and I got hooked. This program does work. I do not know why. I do this every once in a while. You have to be in good health to do this. You have to be eating like a pig and you have to get a lot of rest to do it. You have to be on a program that only works your whole body once a week. You have to skip shoulder and triceps training while on this program. This program is to be done in one week and you cannot do it repeatedly. You have to give your body a rest of at least a month or two, if you decide to do it again. Here it is: You start on chest day. You warm up and then find a weight that you can do for 5 reps in good form. You use this pyramid:

Let’s say this guy benches 225 as his 5 reps max:

Set 1: 10x135

Set 2: 10x135

Set 3: 6x185

Set 4: 5x225

Then on chest day you do 3 sets of incline and then 3 sets of flyes.

Now it is not over folks!!! Now the next day you come in and you just do the flat bench workout and you try to get 5 or 6 reps. Sometime you will only get 4, but keep going. Then you go do what ever you were going to workout that day. Then the day after that you do the same thing and try to get more than 5 reps out of the flat bench and then you do your normal workout. You do this for 3 days after chest day. Then after the last day, you take 2-3 days off. Then you will go bench and usually I have gained a couple of reps on my bench.

source: Improving Bench Press Weight - How to Bench Press More Weight

[jologz]

ano mganda ipalit sa Power Clean?

bent rows brod...

try this site for rippetoe programs: Bodybuilding.com - What Is The Best Rippetoe Workout? - Workout Of The Week

[P-Chan]

@wrongnike: if nag sugod2x pa ka ug workout i suggest a full body workout 3 times a day alternating with cardio...

[wrongnike]

bent rows brod...

try this site for rippetoe programs: Bodybuilding.com - What Is The Best Rippetoe Workout? - Workout Of The Week

thx gonna try it.