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inapsine · Joined: 26 Jun 2007 Posts: 38

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

swanso5 · Posted: Fri Nov 16, 2007 4:52 am Post subject:

post the actual program's you'll be using

what's your goal?

inapsine · Joined: 26 Jun 2007 Posts: 38

the article which previously posted is what i mean by chad waterbury method http://www.t-nation.com/readTopic.do?id=534922.

My goal is to increase my 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 my body is still shocked into growing every 2 weeks .

swanso5 · Posted: Fri Nov 16, 2007 11:25 pm Post subject:

- 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

inapsine · Joined: 26 Jun 2007 Posts: 38

id have to say my chest and back are my weak points. I naturally have strong legs and my arms arent bad. Now ive worked these out what should i do?

swanso5 · Posted: Sat Nov 17, 2007 11:51 pm Post subject:

how much can you squat and deadlift and how much do you weigh??

inapsine · Joined: 26 Jun 2007 Posts: 38

65kg and i weigh 82kg

swanso5 · Posted: Sun Nov 18, 2007 10:19 pm Post subject:

your legs aren't strong then...i'm 74kgs and squat and dead about 120kg for each (more for deads than squats) and i'm not strong enough...

a good deadlifting program would do you the world of good

what bodyfat are you at right now?

inapsine · Joined: 26 Jun 2007 Posts: 38

11-12% at the moment im 17 2 months been weight training on and off with no proper programme for 6 months 12 months with knowledge of nutrtion and about 3 months of a proper program but probably not enough variation.

swanso5 · Posted: Tue Nov 20, 2007 12:20 am Post subject:

program suggestion:

westside for skinny bastards 3 by joe defranco

strength and mass

one of the rare tried and true progrms out there...and free

inapsine · Joined: 26 Jun 2007 Posts: 38

sounds greta but never come acroos the folowing

Rear delt flyes
Scarecrows
Face pulls
Seated DB “power cleans”
Band pull-aparts

swanso5 · Posted: Sun Nov 25, 2007 3:37 am Post subject:

search through google...i know there's a video for seated cleans on youtube too

try both if one is unsuccesful...it helps to put 'exercise" on the end of each too