I need a critique

**army_rebel** · 03-10-2005, 04:35 PM

OK people here it is. Im about 5'8 1/2". 170 lbs. Im basically going for a over fitness. I know that most of us that lift only care about the muscle. So here is what i am doing. Im in the military so we still do running, and pt. This is a basic outline of what i have been doing. I want to gain muscle. but have my muscles actually be able to work and to increase my endurance. Im not new to lifting been lifting for a while. Just trying some thing new.

Mon: AM: run about 3-4 miles @ 8-9 min pace
PM: Total body workout. 1 exercise per muscle. About 2-3 sets. 5-15 reps. Just depends on how t ired i am.Maybe some cardio to loosen up. For my runs.

Tues: am: Pushups and abs usually to failure.
pm: If i can a little swim. usually no more than about 500. And about
1 1/2 hours of aikido.
weds am and pm same as Monday.
Thurs same as tues
Friday The only difference is the run in the am is about 6.5 miles at about 9-11 min pace.
sat: am swim and aikido.

sun. nothing..

what do you guys think

**KentDog** · 03-10-2005, 09:20 PM

What's up with only one exercise per muscle? Do you have access to a nice gym? And how well do they feed you in the military?

**army_rebel** · 03-11-2005, 06:08 AM

the reason im doing just one. is cause of all the pt we do. hard to recover. we eat how much we want

**KentDog** · 03-11-2005, 10:24 AM

I was under the impression that in the military PT tests were administered only occassionally, like when coming back from breaks/leaves. Am I wrong? If this is true, you shouldn't have a problem recovering if you are eating right. It will probably only take you 2-3 days to recover fully, but even so you'd be fine for your PT tests. Remind me what the PT tests consist of again? Pushup, situps, 2 mile run.. what else?

**army_rebel** · 03-11-2005, 09:37 PM

Thats pretty much it. Its mainly recovery from the pt workouts also. Cause if you are too sore from your weight lifting you wont perform like you should during pt. and then probally get doged out. Im just looking for functionality.

**KentDog** · 03-12-2005, 02:03 PM

I don't think you need to worry about being too sore for PT tests; you should recover fully in a matter of days if you are eating right.

I used to do pushups till failure (in sets of 50, totallying anywhere from 350-600 pushups), and would recover fully (chest, triceps, shoulders) within 3 days typically. The only thing is, sometimes shoulders might stay sore depending on how many pushups you do.

Since you are looking for muscle endurance, lift low weight with high reps (12+ reps). I don't think you need to worry about not being able to recover in time for PT tests if you do multiple workouts per muscle. Even doing running, pushups, and situps, you're not working lots of other muscles such as biceps and back, and by doing more than one workout per muscle group, you are working the muscle more fully.

**army_rebel** · 03-12-2005, 07:57 PM

its really not recovering for the pt test. Its mostly pt in general.. I usualy did legs on fridays so that i didnt have to run

**Curlingcadys** · 03-12-2005, 08:44 PM

Originally Posted by KentDog

I was under the impression that in the military PT tests were administered only occassionally, like when coming back from breaks/leaves. Am I wrong?

right, but most typical companys hold PT sessions (not tests) at least 3 times a week especially if your in any part of an infantry element, hell thats half of your military purpose, being in the up most shape to fullfill your duties.

**army_rebel** · 03-14-2005, 05:18 PM

So if there are any military members or any ppl who have been or just think that something would be a great program to incorp into my military training. send it here

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