So here's what I was thinking of doing... comments?

W

Woodt

0
Ok ladies and gentlemen.

Here's what I've thought about doing for the next 3 weeks in the gym anyway. Just to get my body into 'peak condition' ready for an actual size gaining programme.

Base all exerices around compound lifts. Workout lasts one hour with the goal to kick start my body into strength building mode and try and make a huge jump in 3 weeks to get back to 'peak' while doing cardio and core/balance exercises on off days. So basically hugely intense, amazingly tiring and fitness making pain. So...
I'm working out 2/3 times a week, bear in mind a lot of work will be out of the gym. I am going to add 10kg onto my squat each week, ditto with deadlift and then add 5 per week on bench. Around these compounds I aim to put in some supplementary exercises, but need help with them. Bear in mind I haven't got a spotter atm, therefore I am maybe working slightly under my potential lifts - unfortunately. :(


Squat - 3 x 10 > Starting weight: 80kg
Leg Curls 3 x 10
Bench press - 3 x 10 > Starting weight: 50kg
Barbell rows - 3 x10
Tricep Push downs 2 x 15
Deadlift - 3 x 10 > Starting weight: 100kg
Pull ups

Indicator exercises are:
Push ups
Pull Ups
Vertical Jump


Today I did that fairly easily. So starting Tuesday I'm going to do the same and then make it harder the following Tuesday etc etc.
Cheers.


Any comments? This isn't how I usually train but it's just to see if I can do it :p
 
...that would be like doing leg extensions before squats...why?

and you can just trash the tricep pulldowns and add in military press/dips. :]
 
well to me that workout would seem a liltte overkill but if ur not using full weight potential then maybe not.
something i like is more like:
Day A
Squats
Rows
Bench Press

Day B
Deadlifts
Military Press
Pull Ups
 
I would throw away the leg curls and the tricep extensions. They are going to be useless, single joint movements that won't develop very good strength gains. Instead, I would bring in either a.) Deadlifts or b.) Stiff leg deadlifts for your hamstrings, and replace your tricep extensions with a standing/seated press. Those will help you out way more than your single joint movements. Also, if you are doing deads (in any form), they will help with your grip strength, which will ultimately help with any pulling movement.
 
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