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Training Program
- Thread starter Daniel101
- Start date
It's hard to be legitimately objective without you stating your training age, goals and resorces. Do you want to increase 150 to 160? Or decrease to 140? Do you want to get stronger? Do you want to run a marathon in 6 months? Are you going to a gym? Have you only just started out (or are about to start out)? Have you been training for 5 years? If I make assumtions about where you're at and where you need to be, then I can make great programs for that situation, but I don't know where you're at or where you need to be, I just know your height and weight, so my assumptions may be completely wrong, and I could end up giving you a program that doesn't do any of the things you want it to do.
So Daniel, you're 5'6" and weigh 150lb. How long have you been training, if at all? What previous programs have you done, if at all, and have they helped you? What are your specific goals (hypertrophy? strength and conditioning? endurance? rehab? you name it) and what timeline do you want to achieve these goals in (within reason).
So Daniel, you're 5'6" and weigh 150lb. How long have you been training, if at all? What previous programs have you done, if at all, and have they helped you? What are your specific goals (hypertrophy? strength and conditioning? endurance? rehab? you name it) and what timeline do you want to achieve these goals in (within reason).
well I use to work out a few years back but had to stop. I was working on endurance and gaining muscle and looking to have a slender body and would like to continue that goal. I'd like to get be able to gain muscle in a 3 month span. I don't know if that's too long or to short or just right of time.
Yep, as buzz said, 3x/wk, full body resistance training is good for str&con.
Now, more specific Q's once again. I apologise for how long-winded this will be, but I need to demonstrate the importance of truly understanding your goals. What sort of endurance are you looking at? Why are you looking at endurance? Do you want to run a marathon? Do you want to survive 5min in an MMA fight? Do you want to be able to maintain max speed while running? Do you want short-duration muscle endurance (1-2 minutes)? Or were you just told that endurance training gives you a better appearance (if so, I'd think twice). Endurance training should be all about performance rather than appearance (which there are better ways to achieve), and as such should be specific to your endurance goals.
As for gaining muscle in a 3 month span. Most people can gain muscle in a 3month span, the issue is how much you expect to gain. The amount may vary, but given that you've been out of training for a couple years, the right program an nutrition could see you gaining 20 lb in that time. Inclusion of endurance training may hinder your ability to gain mass though, so if you focus on both goals at once, maybe only a 10 lb gain (depending on the program design). It's probably best to focus on one, then the other, especially if you're looking at marathon-level endurance.
However if short-duration muscle endurance is your goal, then perhaps 2 sets of 5 reps (for strength) followed by 1 set of 25 (provided technique allows for it; maybe start at 10 reps and build up to 25) could work both goals simultaneously without hindering gains in strength and size.
Now, more specific Q's once again. I apologise for how long-winded this will be, but I need to demonstrate the importance of truly understanding your goals. What sort of endurance are you looking at? Why are you looking at endurance? Do you want to run a marathon? Do you want to survive 5min in an MMA fight? Do you want to be able to maintain max speed while running? Do you want short-duration muscle endurance (1-2 minutes)? Or were you just told that endurance training gives you a better appearance (if so, I'd think twice). Endurance training should be all about performance rather than appearance (which there are better ways to achieve), and as such should be specific to your endurance goals.
As for gaining muscle in a 3 month span. Most people can gain muscle in a 3month span, the issue is how much you expect to gain. The amount may vary, but given that you've been out of training for a couple years, the right program an nutrition could see you gaining 20 lb in that time. Inclusion of endurance training may hinder your ability to gain mass though, so if you focus on both goals at once, maybe only a 10 lb gain (depending on the program design). It's probably best to focus on one, then the other, especially if you're looking at marathon-level endurance.
However if short-duration muscle endurance is your goal, then perhaps 2 sets of 5 reps (for strength) followed by 1 set of 25 (provided technique allows for it; maybe start at 10 reps and build up to 25) could work both goals simultaneously without hindering gains in strength and size.