Muscle Building and Fat Loss

[Cyrenz]

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If I workout 3x a week, MWF, how do I
group my muscles? Recently I did these routine:
Mon- Chest+Biceps+abs
Wed- Back+Triceps+abs
Fri- Legs+Shoulders+abs
Thu- Basketball
Sun- Jogging

Sakto ba ni ako gouping?

Ako ma suggest kay SS or SL 5x5 na training. Try lng google ani nga program, for me nindut ni cya pra sa mga newbie. Unsa diay imo goal bro?

[buloi123]

Ako ma suggest kay SS5x5 na training. Try lng google ani nga program, for me nindut ni cya pra sa mga newbie. Unsa diay imo goal bro?

Ako goal is improve strength and develop some muscles kay wala jud tawon koy muscles puro fats... My BMI improved from 29 (max in overweight/ near obese) down to 25.5 (minimum in overweight/ near to normal) after 2 years of sports (soccer, basketball, cardio kickboxing, badminton). Just 2 more kg to shed and I'm on my normal BMI... pero wala ko muscles and wala ko kaayu kusog... so my goal: build muscle and improve strength. Anyway, just started my workout at gymn in 3 weeks..

[Cyrenz]

Ako goal is improve strength and develop some muscles kay wala jud tawon koy muscles puro fats... My BMI improved from 29 (max in overweight/ near obese) down to 25.5 (minimum in overweight/ near to normal) after 2 years of sports (soccer, basketball, cardio kickboxing, badminton). Just 2 more kg to shed and I'm on my normal BMI... pero wala ko muscles and wala ko kaayu kusog... so my goal: build muscle and improve strength. Anyway, just started my workout at gymn in 3 weeks..

The Starting Strength Novice/Beginner Programs - Starting Strength Wiki
http://stronglifts.com/5x5/
Try check ani nga link bro, this type of training focuses on basic compound lifts( squat, deadlift, overhead press, bench press and barbell rows) always remember to execute these exercises with proper form. This type of training is ideal for beginners to develop strength. Do some research bro especially nutrition ug rest/recovery kay mostly anhi masangit ang kadaghanan. Ayaw sayangi imoha newbie gains, unlike nako nga ni spend pa ug almost 8 years sa gym (on and off though) before nakat-on ug unsa ka importante ang nutrition ug rest sa bodybuilding.

Learn how to calculate your daily macros, /carbs/ protein/ fats/
Ask sa mga masters dri like nzo, TS, Fred ug uban pa kay mas makamao na cla.

Hope mkatabang ko ug gamay. Mga masters, feel free to add or correct sa ako gi share.

[buloi123]

The Starting Strength Novice/Beginner Programs - Starting Strength Wiki
Try check ani nga link bro, this type of training focuses on basic compound lifts( squat, deadlift, overhead press, bench press and barbell rows) always remember to execute these exercises with proper form. This type of training is ideal for beginners to develop strength. Do some research bro especially nutrition ug rest/recovery kay mostly anhi masangit ang kadaghanan. Ayaw sayangi imoha newbie gains, unlike nako nga ni spend pa ug almost 8 years sa gym (on and off though) before nakat-on ug unsa ka importante ang nutrition ug rest sa bodybuilding.

Learn how to calculate your daily macros, /carbs/ protein/ fats/
Ask sa mga masters dri like nzo, TS, Fred ug uban pa kay mas makamao na cla.

Hope mkatabang ko ug gamay. Mga masters, feel free to add or correct sa ako gi share.

Thanks @Cyrenz
Legs, Chest, and Back muscle ra ni always bro? wala ni biceps, triceps, shoulders, abs? unsay explanation ani?

[bizzbizz]

effective ba ang resistance bands??

[Cyrenz]

Sorry bro hasta ako galibug sa ako posts lol. Na sagul nko ang stronglifts 5x5 ug starting strength
StrongLifts 5x5: A Simple Workout To Get Stronger
Bodybuilding.com - Starting Strength: A Review Of Mark Rippetoe's Barbell Bible
Focus first sa mga compound lifts bro, ayaw sa kaau kabalaka sa arms ug abs. Ma hit ra gihapon na cla once mag compound lift ka. Strengthen your core first, ayaw sa na hunahunaa c abs karon. Train hard, eat on a surplus and rest.

[nzo]

Sorry bro hasta ako galibug sa ako posts lol. Na sagul nko ang stronglifts 5x5 ug starting strength
StrongLifts 5x5: A Simple Workout To Get Stronger
Bodybuilding.com - Starting Strength: A Review Of Mark Rippetoe's Barbell Bible
Focus first sa mga compound lifts bro, ayaw sa kaau kabalaka sa arms ug abs. Ma hit ra gihapon na cla once mag compound lift ka. Strengthen your core first, ayaw sa na hunahunaa c abs karon. Train hard, eat on a surplus and rest.

lol master2x ka dha

Mark Rippetoe's explanation of the squat, deadlift and the presses are quite vivid that you can picture it out even when just reading the articles he wrote, but then he also made simple illustrations about it so further make things understandable. I learned a lot from reading that guy's articles but I personally like the 5x5 approach on basic core training to start things up, well that is how I prefer, Rippetoe's idea and technicalities of the main core exercises and using it in 5x5 as a system works well for me... depende sad sa preference nyo what system to use and properly know how to execute the squat, deadlift and the press...

[fred1981]

the best way to build muscles is to get STRONGER! u don't build muscles and get stronger if you just eat like a chicken!hehehehe... minimize ani nga activities (soccer, basketball, cardio kickboxing, badminton)...minimize ha, dili eliminate! (kay naa man sad gyuy times malingaw lang ka duwa not just the thought of exercise alone)... spend some more time sleeping and eating

[Cyrenz]

lol master2x ka dha

Mark Rippetoe's explanation of the squat, deadlift and the presses are quite vivid that you can picture it out even when just reading the articles he wrote, but then he also made simple illustrations about it so further make things understandable. I learned a lot from reading that guy's articles but I personally like the 5x5 approach on basic core training to start things up, well that is how I prefer, Rippetoe's idea and technicalities of the main core exercises and using it in 5x5 as a system works well for me... depende sad sa preference nyo what system to use and properly know how to execute the squat, deadlift and the press...

sorry boss nzo, wla man ko nag pina master2x. newbie pako ani, mao gani nalibog ko pagbasa nako sa ako post pag check nako sa thread ug balik. sensya na

[Cyrenz]

sorry for the double post...