Hi Guys,
I have been gymming now for almost 2 years, my new training partner is just starting again and he has this program that he wants us to do, can anyone give me some opinions:
The goal of the program is basically to gain muscle.
THREE DAYS A WEEK FULL - BODY BLAST
Description of program:
When you were a beginner the used of this kind of training schedule was the perfect one. Intermediate or advance trainees who hit a rut always went back to it to get growing again. Use a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday rotation. Trust me, if you follow this program as described, you won't be able to train more frequently.
Workout 1
Squats - 5 x 5*
Bench Press - 5 x 5*
Hammer Curls - 5 x 5*
Flat or incline DB Press - 5 x 10* *
Stiff legged deadlift - 5 x 10* *
* Do two progressively heavier warm-up sets followed by three work sets. It should be really tough to do five reps on all three sets. Once you can get five reps on all three sets, add 10 to 20 pounds and start over the next time you use this workout.
* * Do two progressively heavier warm-up sets of 10 reps followed by three work sets, using enough weight to make it hard to perform three sets of 10.
Workout 2
Deadlifts - 5 x 5*
DB Presses - 5 x 5*
Barbell Curls - 5 x 5
Close-Grip Bench Press - 5 x 5
* Do two progressively heavier warm-up sets followed by three work sets with your top weight for five reps.
Workout 3
Squats - 5-6 x 2*
Bench Press - 5-6 x 2*
Hammer Curls - 5-6 x 2*
Flat or Incline Bench Press - 5 x 5* *
Stiff-Legged Deadlift - 5 x 5
* Do several progressively heavier warm-up sets of two reps until you reach the absolute maximum weight you can handle for two all-out reps. Do your final set at 90 percent of your one-rep max. If you are new to low-rep training, you may need to take it easy the first few times and use a weight that's 75 to 80 percent of your one-rep max. After that don't hold back.
* * Use the same format as the one listed for the Squats workout 1.
This program is basically a slightly modified version of this one:
http://www.bodybuilding.com/fun/luis2.htm
Also I am trying to cut some fat, could anyone give me some advice on how to shave it off nicely? In addition to diet I assume cardio is the way but how should I work it into my routine and which exercises and what combo's?
Any advice greatly appreciated.
I have been gymming now for almost 2 years, my new training partner is just starting again and he has this program that he wants us to do, can anyone give me some opinions:
The goal of the program is basically to gain muscle.
THREE DAYS A WEEK FULL - BODY BLAST
Description of program:
When you were a beginner the used of this kind of training schedule was the perfect one. Intermediate or advance trainees who hit a rut always went back to it to get growing again. Use a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday rotation. Trust me, if you follow this program as described, you won't be able to train more frequently.
Workout 1
Squats - 5 x 5*
Bench Press - 5 x 5*
Hammer Curls - 5 x 5*
Flat or incline DB Press - 5 x 10* *
Stiff legged deadlift - 5 x 10* *
* Do two progressively heavier warm-up sets followed by three work sets. It should be really tough to do five reps on all three sets. Once you can get five reps on all three sets, add 10 to 20 pounds and start over the next time you use this workout.
* * Do two progressively heavier warm-up sets of 10 reps followed by three work sets, using enough weight to make it hard to perform three sets of 10.
Workout 2
Deadlifts - 5 x 5*
DB Presses - 5 x 5*
Barbell Curls - 5 x 5
Close-Grip Bench Press - 5 x 5
* Do two progressively heavier warm-up sets followed by three work sets with your top weight for five reps.
Workout 3
Squats - 5-6 x 2*
Bench Press - 5-6 x 2*
Hammer Curls - 5-6 x 2*
Flat or Incline Bench Press - 5 x 5* *
Stiff-Legged Deadlift - 5 x 5
* Do several progressively heavier warm-up sets of two reps until you reach the absolute maximum weight you can handle for two all-out reps. Do your final set at 90 percent of your one-rep max. If you are new to low-rep training, you may need to take it easy the first few times and use a weight that's 75 to 80 percent of your one-rep max. After that don't hold back.
* * Use the same format as the one listed for the Squats workout 1.
This program is basically a slightly modified version of this one:
http://www.bodybuilding.com/fun/luis2.htm
Also I am trying to cut some fat, could anyone give me some advice on how to shave it off nicely? In addition to diet I assume cardio is the way but how should I work it into my routine and which exercises and what combo's?
Any advice greatly appreciated.
.
