Will this regime be effective what would you suggest as changes?
Week 1 doing full body workout 3 times a week with 3 sets of 8 reps for each muscle group cardio 3 times a week on off days
Week 2 doing full body workout 3 times a week with 3 sets of 8 reps for each muscle group cardio 3 times a week on off days
Week 3 Chad Waterbury method
Week 4 Chad Waterbury method
Week 5 doing a body part a day 4 exercises 3 sets 10 reps
Week 6 doing a body part a day 4 exercises 3 sets 10 reps
Week 7 doing full body workout 3 times a week with 3 sets of 6 reps for each muscle group
Week 8 doing full body workout 3 times a week with 3 sets of 6 reps for each muscle group
Week 9 Chad Waterbury method
Week 10 Chad Waterbury method
Week 11 doing a body part a day 4 exercises 3 sets 8 reps
Week 12 doing a body part a day 4 exercises 3 sets 8 reps
Repeat
3 month plan
Moderators: Boss Man, cassiegose
the article which previously posted is what i mean by chad waterbury method http://www.t-nation.com/readTopic.do?id=534922.
goal is to increase overall muscle mass over the next 8 months by around 25-30 pounds is this possible i am 82kg at the moment around 11% bf.
I was looking to create a long term plan which i could keep using to ensure body is still shocked into growing every 2 weeks .
goal is to increase overall muscle mass over the next 8 months by around 25-30 pounds is this possible i am 82kg at the moment around 11% bf.
I was looking to create a long term plan which i could keep using to ensure body is still shocked into growing every 2 weeks .
- you could gain 30pds in 8 mths but you certaintly won't be at 11% bf...
- using variety is good but there's one big problem with it...you can't monitor progress as you don't know if you're progressing with the big lifts or not because they are always changing
- what you should do is HONESTLY decide where your weak points are (probably back and legs as a guess) and focus on them...trying to increase your chest/bench won't do much because you've probably already done heaps for it already
- once you decide your weak points than get back to me
- also you'll want to work in rep ranges you've never or hardly done before so if you've strictly stayed in the 8 - 12 rep range than use 4 - 6 and 15+ reps...you need to do what you haven't done before...sets, reps, exercises, rest, schedules etc
- using variety is good but there's one big problem with it...you can't monitor progress as you don't know if you're progressing with the big lifts or not because they are always changing
- what you should do is HONESTLY decide where your weak points are (probably back and legs as a guess) and focus on them...trying to increase your chest/bench won't do much because you've probably already done heaps for it already
- once you decide your weak points than get back to me
- also you'll want to work in rep ranges you've never or hardly done before so if you've strictly stayed in the 8 - 12 rep range than use 4 - 6 and 15+ reps...you need to do what you haven't done before...sets, reps, exercises, rest, schedules etc