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Sep 25, 2008 12:34 AM GMT
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Hey guys.. I was in a pretty bad crash so I haven't been able to work out lately and I'm about ready to start up again. Before the accident, I was doing the one muscle group per day routine. Mon - 4 Chest exercises + abs Tues - 4 Bicep exercises + calves/abs Weds - 5 Leg exercises + abs Thurs - 4 Tricep exercises + calves/abs Fri - 4 Back exercises + abs Sat - 4 Shoulder exercises +calves/abs Sun - rest As of now i'm 6'2 and 187lbs. I've been reading up on the one day per muscle group routine and a seemingly knowledgeable guy at http://www.fightingarts.com/ubbthreads/showflat.php?Cat=0&Number=15949430&page=0&fpart=2&vc=1 said that was all wrong in response to a guy who has similar goals to my own. He recommends... CordNope, for what you are trying to achieve, '1 set of this then 1 set of that' and doing a shopping list of exercises is no good.
'Heavy', in mass gain terms means a weight that you burn out with at 6-8 reps
'Compound' or 'big' lifts are the ones that work you hardest- none of this 'leg curl', 'lateral raises' or any other stuff that will just overload your skinny little frame
You grow when you rest. You need more rest, not more exercise. Try this.
workout 1.
Bench Press 4x6-8
deadlift 4x6-8
weighted crunches 4x8-10
Workout 2.
Squat 4x6-8
Bent over row 4x6-8
overhead press (standing) 4x6-8
just alternate the workouts on mondays, wednesday's and fridays so a two week rolling pattern will look like this:
Mon-1, wed-2, fri-1, mon-2, wed-1, fri-2
That will put some meat on your bones. To be honest, there seems to be tons of conflicting advice on the net, and I'm wondering what is the better strategy? Or are they both sucky? Thanks so much, pj |
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Sep 25, 2008 7:34 AM GMT
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Hi pj
Maybe you should try something else Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
Keep workouts short and intense. Regularly learn and play new sports.
Have you ever thought about doing crossfit
Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of the Olympic athletes and our grandparents differ by degree not kind. Our emergency services, armed forces, skiers, mountain and bikers have all found their best fitness from the same regime.
CrossFit raises the bar when it comes to fitness. It develops lean athletic functional muscle, shreds away fat and gives you tireless legs and lungs that seem to never run out of wind.
I do crossfit here in United Kingdom it keep me fit and i feel like i done a workout.
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
only then can you class yourself as fit inside and out
You should have a look at this site there in us
http://www.crossfit.com/
good luck hope you find what you are looking for
kev
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