hello, drastic changes

swanso5 · Post by **swanso5** » Sun Jul 27, 2008 10:25 pm

refresh me on what i already gave you...

outofshape · Post by **outofshape** » Sun Jul 27, 2008 10:37 pm

oops
now tha ti look at it i have done 1 program twice lol

1st was the waterbury
then was TTT
and then im just now doing TTT again...
didnt even notice lol

swanso5 · Post by **swanso5** » Mon Jul 28, 2008 1:08 am

3 or days a week?

outofshape · Post by **outofshape** » Mon Jul 28, 2008 9:30 am

sometimes 3 days or sometimes 4 days

i usually jsut switch off from cardio on eday then weights the next

swanso5 · Post by **swanso5** » Tue Jul 29, 2008 2:03 am

we'll go to a 4 day'er..the anti bodybuilding program by cw again

outofshape · Post by **outofshape** » Tue Jul 29, 2008 12:21 pm

so this is the program

question is, do i only do 3 exercises the first day???
Day 1

Sets per Muscle Group: Chest 10, Back 10

Movement Plane: Horizontal

Examples: Flat Barbell Bench, Barbell Rows, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press)

Reps: 3

Load: 80% of 1RM

Rest: 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)

Day 2: OFF

Day 3

Sets per Muscle Group: Thighs 5, Abs 5, Calves 5.

Examples: Barbell Front Squat, Hanging Pike, Standing Calf Raise

Reps: 10

Load: 60% of 1RM

Rest: 60 seconds between giant sets (i.e. train thighs, rest 60 secs, train abs, rest 60 secs, train calves, rest 60 secs, train thighs, rest 60 secs, etc.)

Day 4: OFF

Day 5

Sets per Muscle Group: Chest 5, Back 5

Movement Plane: Vertical

Examples: Dips, Chin-ups

Reps: 10

Load: 60% of 1RM

Rest: 60 seconds between supersets

Day 6: OFF

Day 7

Sets per Muscle Group: Thighs 10, Abs 10, Calves 10

Examples: Deadlift, Decline Sit-ups, Seated Calf Raise (Note that this uses different exercises from Day 3.)

Reps: 3

Load: 80% of 1RM

Rest: 60 seconds between giant sets

Day 8: OFF

Days 9 & 17*

Same as Day 1 except with 4 & 5 reps per set, respectively (in other words, you'll just do 4repsfor each body part on Day 9 and 5 reps for each body part on Day 17).

Days 11 & 19

Same as Day 3 except with 65% & 70% of 1RM, respectively

Days 13 & 21

Same as Day 5 except with 65% & 70%, respectively

Days 15 & 23

Same as Day 7 except with 4 & 5 reps per set, respectively

*The days that aren't listed are, of course, off days.

A Reluctant Addendum

I know what you're thinking:

"Chad, youforgot to include direct arm work in that program!"

No, I didn't. The best increases in upper arm hypertrophy are achieved through compound exercises such as dips, chin-ups, bench presses and rows. Therefore, no direct arm work is prescribed in this program.

It's a strange phenomenon. Every trainee who's been around the iron game for more than a year knows that big arms are built from compound exercises, but people are still convinced they need direct arm work! So I'll give you the choice. I don't recommend the direct upper-arm work option, but I know some people will add direct arm work anyway, so I might as well make sure they do it right.

If you feel cheated and betrayed by original recommendations, follow the same parameters given in the plan, but cut the total sets in half. For example, on the 10 x 3 day at 80% of 1RM (i.e, Day 1), execute the following:

Preacher Curl, Decline Dumbbell Triceps Extension Superset

Sets: 5

Reps: 3

Load: 80% of 1RM

Rest: 60 seconds

On the other upper body day with 60% of 1RM, execute the following:

Incline Hammer Curl, Tricep Pressdown Superset

Sets: 2-3

Reps: 10

Load: 60% of 1RM

Rest: 60 seconds

Closing Remarks

Don't forget, you must feed your recovery. Think of it this way, if maximum hypertrophy is your goal, you can't eat enough during the two hours post-workout and before going to bed. Eat throughout the day too!

Follow the details of this program precisely and you'll be rewarded with head-turning muscle mass and a better understanding of "real" muscle-building methods.

swanso5 · Post by **swanso5** » Tue Jul 29, 2008 3:52 pm

that's the one now off you go

outofshape · Post by **outofshape** » Wed Jul 30, 2008 12:55 pm

so for day 1 its only 3 exercises?

swanso5 · Post by **swanso5** » Wed Jul 30, 2008 5:42 pm

outofshape · Post by **outofshape** » Thu Jul 31, 2008 9:24 am

ok thx

outofshape · Post by **outofshape** » Tue Aug 19, 2008 10:49 pm

hey, im currently floating around 210
ive decided to try out swimming team at school
i think weight is to high but idk
but what im really asking is i need a good routine to work out to help me swim better
thanks!

swanso5 · Post by **swanso5** » Wed Aug 20, 2008 3:45 am

the one your will do just fine...swimming improves swimming

outofshape · Post by **outofshape** » Mon Sep 08, 2008 6:03 pm

ok hello everyone
right now im hovering at about 205
i kinda would like to start getting a bit bigger now
i think i want to play football next year for high school team
i don't want to get to small so it think what im at now is good.
so im in need of some advice, cut more or start to get bigger so i don't get pushed around like crazy lol
need a good schedule and eating routine
swanso work your magic

paintball26 · Post by **paintball26** » Mon Sep 08, 2008 7:47 pm

Well I know quite a few of our varsity players weight around between 180-190
Yeah some weigh 200-210, but they can be taken down just as easily as the lighter players as it is just fat

Just lift and eat healthy
Your body will adjust to where it belongs

monik369 · Post by **monik369** » Tue Sep 09, 2008 2:35 am

outofshape wrote:i mean ill have membership to the gym, if not mon then Tuesday lol
just needed something for tommarow
ok swanso, make me a good weight lifting program for in the gym

i decided to probably do cardio outside and weights ill go to the gym

you deside its good,
gogging is best cardio exercise in open air but you have tocare for your knee ,
you have to do some cardio in gym also , for body warm up