i would like to know who among you guys are following either of these two types of training...
gusto ko sana mag-MAX-OT pero ang hirap kasi 5 workout days ang kailangan eh 3 days lang ako nagbubuhat...pwede ko kaya transpose yung TTH program to the MWF?
Help nyo rin sana ako, dahil since new year na, gusto ko talaga try itong MAX-OT. Here's the 1st workout program. Please help me do this into a 3-day workout regimen. THanks guys!!!
1.Pull-ups….50 reps (How every many sets to complete) 2.Barbell Rows….2 sets 4-6 reps 3.Pull-downs (To the front)….1 set 4-6 reps 4.Seated Cable Rows….1 set 4-6 reps 5."V"-Bar Pull-downs….1 set 4-6 reps
madaming 3 day split akong nakikita sa net. pero sa pagkakaintindi ko nga din sa MAX-OT kelangan 2 muscle group lang ksi medyo intense din ang load. i joined AST's MAX-OT just to check out the programs.
try mo na lang i-move ung calves sched with the legs. yung forearms + biceps naman. ung abs kaw nang blaha mag re-sched. chest+tri+abs siguro.
un lang naisip ko so far.
HTH! and good luck sticking to the program.
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"you can work out hard, and you can work out long, but you can't work out hard and long."
tomorrow shoulders+traps+legs plus may pitik ng biceps kahit 1 exercise 3 sets... ginagawa ko lang dito, since it's just my first week, hinahanap/kinakapa ko pa yung weight/s where i can only do 4-6 reps...so madaming sets til mahanap ko...luckily, halos pareho lang ng heaviest ko yung mga weights na binubuhat or yung iba mas mabigat pala kaya ko at least 4! kaya eto...masakit pa rin chest ko til now eh monday pa ko last nagbuhat...d ko kasi tlga kaya magbuhat ng 5 days eh...TTH 6pm ako umuuwi and soooobrang pagod na ko pagdating sa bahay...need to study pa and do chores...and i haven't tried working out for 5 days...dati i tried 1 body part per day, 3rd day pa lang bumigay na ko...d na ko makagalaw paggising ko sa umaga...kaya tlgang 3 days lang...besides, i tried to workout 2 consecutive days and mahina ako nung 2nd day na yun...
and besides, i started my loading phase of creatine yesterday...3 servings a day lang ginagawa ko since sabi sa calculator 17 grams lang eh since we secrete 1.5-2 grams of crea, ok na yun! diba! hehehe...
pareho tayo kkb! AST ko rin yan nakuha...i joined din to check the progs...grabe ok yung sa chest...umabot ata ng 7 sets yung flat bench ko last monday kasi nga kinakapa ko pa kung ano kaya ko up to 6 reps...kaya sore pa til now....the back program i posted is very painful to do, challenging but very effective!
ang philosophy daw ng HST is heavy sets pero basta 15 reps each set! whoa! parang ang hirap!!! magbababa ka ata muna ng bigat ng buhat para umabot ka ng 15 reps then you add na lang from there...tingin ko ganun...kayo?
ey thanks for replying...yup MAX-OT is ok naman so far...pero 2 weeks ko lang nagawa dahil i was forced to stop working out dahil sobrang daming demands ng school sobrang sleepless nights ako for this week! so uulitin ko...
galing...i never though i would be able to lift weights i never imagined i could lift...sabi ko nga, 4 reps lang!
hmmm...based on your opinion, do you think HST is a good program for beginners???? especially if their goal is NOT primarily mass but strength and endurance? what do you think?
okay...kasi my friend just started working out last year mga november eh i recommended full body routines muna...and then i learned that HST is a training that is full body pala...eh since magaan pa lang binubuhat ng friend ko eh papalakasin ko na...diba? tama naman right? para since magaan pa lang, the more he becomes stronger, mas bumibigat...so medyo sabay yung gains and relative since hindi nya kailangan mag-"re-train"???
kung may training journal ang friend mo ma-momonitor nyo pareho ang mga buhat nya. oks lang un unti-unti. vary the amt of weight para mag-isip ung muscle nang konti.
for me.. sinubukan ko eh kada huling linggo puro mabibigat ang bubuhatin. ok naman ang effects.
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"you can work out hard, and you can work out long, but you can't work out hard and long."
hmmm...based on your opinion, do you think HST is a good program for beginners???? especially if their goal is NOT primarily mass but strength and endurance? what do you think?
Do you wanna build strength and endurance? Well, you might wanna try this Football player's OFF-SEASON program. According to him, this shouldnt be used by Football players for more than 10 weeks for they will gain mass. hence, it could slow them down when running on the field. This should not be used if you want to maintain your weight class if you are competing. We shall see if this is effective for F'n ectos
5x5 by Bill Starr
Snapshot of the routine:
Week 1-5
MONDAYS (Volume Phase) Heavy Squat 5x5 working weight set Bench 5x5 pyramid weight set Rows 5x5 pyramid weight set Weighted Hypers 2x5 Weighted Situps 5x5 (I eliminated this workout, I do leg raises and decline sit-ups at home)
WEDNESDAYS (Volume Phase) Light (Oct. 10 – Nov. 4) Squat 5x5 20% less than Monday Deadlift 5x5 working weight set Military or incline 5x5 working weight set Pull-ups 5x5 working weight set Bis 3x8 ( I cycle hammers and bb preacher) Sit-ups 3x5 (I eliminated this workout, I do leg raises and decline sit-ups at home)
FRIDAYS (Volume Phase) Medium (Oct. 10 – Nov. 4) Squat 1x5 pyramid weight set Bench 5x5 working weight set (same weight you last used on monday. the 5th set, add 2.5% and attempt 3reps) Rows 5x5 working weight set Weighted Dips 3x5-8 Tris 3x8 each (I cycle skull-crusher and press-down)
Come back the following monday and start with the last weight used on FRIDAY. (remember, you are targeting a record weight every week)
Week 6 Deload (no target weight, use the last weight used on week 5 and drop wednesday squats)
Week 7-8-9 Intensity Phase 3x3 and drop Friday workout
No machines used. I'll post the progress of my volume tomorrow.
