Dear Bong,

I'm 21 years old, 5' 7" and 143 lbs. Gusto ko sanang humingi ng program sayo. 5 months na kong nagbubuhat kaya lang wala talaga akong program na sinusunod sana mabigyan mo ko ng magandang program.
Thanks!!!!

Anthony Nido
E-maill Address: rock_272003@yahoo.com dated 10/23/2003

Dear Anthony,

I'm assuming that you want to develop muscles and gain mass at your level.Ang program na ibibigay ko ay para sa ganoon. Kung hindi man ito ang goal mo, huwag mong susundan ang program na ito at sumulat ka sa akin kung ano talaga ang goal mo. Do heavy weights as much as possible so you'll see faster results and eat high protein and carbs foods. All exercises should be done 3 sets/12 reps each with the most comfortable heavy weights:

1) Monday - chest and triceps;
Chest (a. Bench press, b. Incline press or Incline dumbell flys, c. Pec deck, d. cable cross-overs)
Triceps (a. Cable Pressdowns, b. Dips, c. Close-Grip Barbell presses)

2) Tuesday - back and biceps;
Back (a. Wide-grip chins behind the neck, b. Close-grip pulldowns, c. lat machine pulldowns)
Biceps (a. Standing Barbel curls, b. preacher curls, c. incline dumbell curls)

3) Wednesday - rest day

4) Thursday - shoulders and legs;
Shoulders (a. Behind the neck press, b. standing/seated lateral raises, c. front dumbell raises)
Legs (a. Squats, b. Leg presses, c. Leg curls, d. Leg extensions)

5) Friday - rest day

6) Saturday - do 2 body parts that are your weakest

7) Sunday - rest day

Good Luck,

Bong

Dear Bong,

I'm Troy Santos, 25 years old, 5"11, 175 lbs, taga Meycauayan, Bulacan at gusto ko pong maging bodybuilder at makasali sa competition balang araw. Nagsimula po akong magbuhat noong 23 pa ako at pahinto-hinto lang. Ngayon napag desisyonan ko nang mag-training ako ng full time. May medium size na katawan ako ngayon at gusto ko po talagang magpalaki ng husto. Balak ko po na magtayo ng mini gym dito sa amin para makapag concentrate ako ng maigi at para makapag ensayo araw-araw sa sariling oras ko. Ok po ba na mag take ng mga ibat ibang vitamins kagaya ng A, B, C, D, E, protein powder at kumain ng 12 nilagang itlog araw-araw? Ano po bang maipapayo ninyo sa akin para makapag simula po ako ng magandang ensayo? sa tamang oras? at tagal ng pag-eensayo? mga pagkain na dapat kog kainin sa araw araw? mga dapat kong gawin at iwasan? Hihintayin ko po ang sulat ninyo. Maraming salamat po.

Sincerely yours,
Troy Santos

Bong

(Labing pitong taon po ako at nasa high school. Gusto ko na pong magbuhat pero baka naman hindi na ako lumaki o tumaas pa. Ano po ba ang maipapayo nyo?

Thanks,

Benjamin del Rosario
Diliman, Quezon City

Dear Benjamin,

You can start lifting weights as early as 14 years old. Stretching before lifting weights is beneficial because it will help develop your bones and make them stronger. When lifting weights, do more pulling exercises like lat pull down for the back. Push exercises like bench press and shoulder press should be done with light weights. Avoid doing heavy squats if you are concerned about stunting your growth. Lifting heavyweights on your back and shoulders puts a lot of stress on your bones.

(Maari nang magbuhat sa edad ng labing-apat na taon. Bago magbuhat, makabubuti ang pagbanat ng iyong katawan para masanay and mga buto sa paglaki at pagtaas. Kapag nagbubuhat na, mas gawin mo ang mga panghihilang ensayo gaya ng lat pull down. Mga ensayong pantulak gaya ng bench press o shoulder press ay kailangang gaangan lang. Huwag mag-isquat ng mabigat kung gusto mong tumaas o lumaki. Ang mabigat na pagbuhat ay nakakasama sa buto.)

Regards,
Bong

P.S. An article appeared in www.WEBMD.com 3/9/2003 related to the same question above. Please click here to read this article. "Should Kids Lift Weights?"

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