someone who can help please help

[james_75]

well its time for school to start and i have weight training
heres the deal i have access to the wieght room 5 days a week bout an hour than my stuff when i get home can someone set me up a rountine scedule that helps me gain strenght for a competion in 10 months while getting my body to look realy built right now im 6 foot 173 lbs....thanks

 

[Mudge]

A strength competition in what? 3 major lifts, just 1, or what?

 

[james_75]

bench squat and deadlift in 10 months

 

[Arnold]

why don't you give us a routine and we'll critque it for you.

or do some searching in this forum, there are plenty of routines that have been posted here.

 

[james_75]

ok ill see what i can come up w/

 

[james_75]

ok heres what i came up w/ dont be to mean haha


mon wed fri

bench 10 8 6 4 2 10
military bent over row superset 3x10
tri exstension upright row stripset 3x10
curls 4x fatigue
---------------------------
tues thurs
squat 4x10 or 8
lunges 3x10
deadlift 3x10



just what i cam up w/ thinkin of stuff we used for football routines please help me out

 

[james_75]

well i have to have my routine turned into the teacher soon anyone help?

 

[Mudge]

Why 10 reps on your last set of bench?

 

[Scotty the Body]

Keep your reps lower for strength, in the 4-6 rep range
Give at least 5 days before you work a muscle again (don't do it every 2 days like your doing)
Eat like a mad man and get plenty of rest!!!

I'll see what I can come up for a routine.

 

[Mudge]

Yep, if your going to be working HEAVY then you'd be better off giving your muscles tendons ligaments etc LOTS of rest, otherwise injurty is somewhat likely, and frankly having a bicep or chest muscle rip, is going to affect your lifts permanently.

 

[james_75]

ok but you have to realize have to have a workout to fill that time mon-fri you see

 

[Arnold]

if you want try this routine >> http://www.ironmagazine.com/modules.php?name=News&file=article&sid=29

 

[shooter]

Originally posted by james_75
ok heres what i came up w/ dont be to mean haha


mon wed fri

bench 10 8 6 4 2 10
military bent over row superset 3x10
tri exstension upright row stripset 3x10
curls 4x fatigue
---------------------------
tues thurs
squat 4x10 or 8
lunges 3x10
deadlift 3x10



just what i cam up w/ thinkin of stuff we used for football routines please help me out

If you have to work out 5 days a week, and want to use this routine, try lifting heavy 4-6 reps on Monday, Tuesday, and Friday, and very light 12-15 reps on the other two days.