Help with Schedule.
Moderators: Boss Man, cassiegose
Help with Schedule.
Well to start it off, I have been working out on and off for two years now. Consisting of weight training, push up and sit up variations. I am 66 Kilos, and height at about 6'0. I have gained a bit of Body wt, and some strength, but I am still confused on how to workout. Because I have been doing random workouts of what I feel every now and then. I am now starting to workout seriousely, and am in need of help. I need power and strength, not necessarily muscle mass... I would like muscle mass and 'looks' to tag along if anything. Basically need speed, explosive power and such. What should workout consist of? Full body workouts? or one to two body parts a day?(which is what I am doing now.) and most off all, how much should I be eating. I am technically eat very healthy, no junk food, no soft drinks. So if anyone could please help me, it would be greatly appreciated.
i would say your after a good astrength to bodyweight ratio so I would focus on getting pull up, squat, deadlift and bench number up to 1.5kg x bw
so if your 150pds aim for 300pds + for each
you'll also build muscle at the same time but you shouldn't pack in cal's as then you'll have to work longer to attain the 1.5 x bw aim as mentioned above although some muscle will be unavoidable
full body workout should be the go focusing on different lifts each day something like:
mon - squat focus, med deadlifts, light pull up and bench
tue - pull up focus, med bench, squat and deads light
wed - off
thu - deads focus, squat med, bench and pull up light
fri - off
sat - bench focus, pull ups mediaum, deads and squats light
if you need an actual program just post or even better go over to site (below) and register where there might be some stuff to interest you in the article section or any of the others
so if your 150pds aim for 300pds + for each
you'll also build muscle at the same time but you shouldn't pack in cal's as then you'll have to work longer to attain the 1.5 x bw aim as mentioned above although some muscle will be unavoidable
full body workout should be the go focusing on different lifts each day something like:
mon - squat focus, med deadlifts, light pull up and bench
tue - pull up focus, med bench, squat and deads light
wed - off
thu - deads focus, squat med, bench and pull up light
fri - off
sat - bench focus, pull ups mediaum, deads and squats light
if you need an actual program just post or even better go over to site (below) and register where there might be some stuff to interest you in the article section or any of the others
I see, good advice; focus on the main lifts. But just one question, aren't deads bad if you do it more than once a week? because most people, say it is. But everytime I do deads, (which is once every one - two weeks) I get massive results. Hmm, and I also need help with program, I need to incorporate cardio and such.
I read some of the articles on 'rich-fit'... very nice, but they mostly focus on gaining large amounts of weight.
I read some of the articles on 'rich-fit'... very nice, but they mostly focus on gaining large amounts of weight.
gaining is basically the amount of cal's you eat...you could do the same program and depending on the cal's you take in, you'll either gain, maintain or lose wt..that being said you won't get much stronger sticking to the 8 - 12 rep range as the wts just aren't heavy enough
as long as you cycle the intensity of the deads there shouldn't be a problem (heavy, medium and light days) as you'll only need recovery time from the heavy day which you get as it is followed by a day off than a light day so it's at least 4 days before you train it with any real heavy wts (medium day)...the same with the other core lifts
as for cardio i would do 2 days doing 90secs easy as you can then 30 secs as hard as you can on the bike for 10mins only...first test out a 30sec max sprint and note what rpm you get up to and how far it drops...start at level 1 and everytime you get all 5 cycles without dropping below rpm goal, increase a level and use the same rpm's
sample
test you get up to 180rpm but by the time you finish it's at 165...i would go with about 150 - 155rpm as goal rpm...the first few levels might be easy but do them to get used to it...you'll eventually get to a level where you won't be able to susutain the rpm and tghat's where the real fun starts...continue on that level until you do than increase and so on
as long as you cycle the intensity of the deads there shouldn't be a problem (heavy, medium and light days) as you'll only need recovery time from the heavy day which you get as it is followed by a day off than a light day so it's at least 4 days before you train it with any real heavy wts (medium day)...the same with the other core lifts
as for cardio i would do 2 days doing 90secs easy as you can then 30 secs as hard as you can on the bike for 10mins only...first test out a 30sec max sprint and note what rpm you get up to and how far it drops...start at level 1 and everytime you get all 5 cycles without dropping below rpm goal, increase a level and use the same rpm's
sample
test you get up to 180rpm but by the time you finish it's at 165...i would go with about 150 - 155rpm as goal rpm...the first few levels might be easy but do them to get used to it...you'll eventually get to a level where you won't be able to susutain the rpm and tghat's where the real fun starts...continue on that level until you do than increase and so on