OK, I am fresh today, I had a day off yesterday, and after consulting with the master SUPREMO, I came up with this program.
I hope it is not too much.
Remember, I want to get stronger, and if size comes along with it.... HOO-AH!!
After this, I went for a 4 mile run, took 35 minutes today.
My rest period between sets was about 30 sec.-1 min., with a 3 minute break between exercises.
I took a longer 5 minute rest between supersets too.
Just so you know my stats... I am 21, 6'2" tall, I weigh 194lbs., and I am getting pretty cut (my fat is left on my lowest ab region). I eat whopps of food (3000cal. from solid foods + 900cal. from MRP's).
I supplement with Protein, vitamin C, Multi-vitamin, MRP's, Zinc.... and in 2 weeks, creatine.
OK, this workout made me feel like a man, I got a nice pump for about 20 minutes after my run, and without using any wraps, gloves or belt, I could feel the difference in my inner forearm muscles.
Let me know if it is adviseable to do this one again on Sunday. Because tomorrow, I am going to do my Legs and abs.
Thanx for any suggestions folx!!
<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Mr Smooth on 07-07-2001 at 10:58 PM]</font>
I don't let the set reps thing (the chins and push ups), I would just do 2-3 straight sets and if you are training each muscle once a week then take each set to failure.
Also, do not run after your weight training. Because glycogen is depleted the body will burn more muscle, and you will perform worse, not to mention the fact that you don't take advantage of the 400% increase in protein synthesis post anaerobic exercise.
If it's strength (or hypertrophy, for that matter, although shorter rest periods do have a use in hypertrophy training) you're after than you want to wait a while between sets (3-5 minutes) in order to let ATP to replenish and to allow lactic acid to clear.
I would switch some exercises, I don't really like the exercise selection, but that won't make or break the routine.
BTW, if your grip is limiting you in back exercises (or whatever) then using straps are a BENEFIT, no it doesn't make you a pussy Just make sure to incorporate some grip specific training, too.
------------------ Complex problems have simple, easy to understand, wrong answers.