Not pertinent to OT exactly, I know, but I'd like to draw to your attention (at least, those of you who lift) to take a look over my current program. So take a look here.
Basically my training program is 3 days light (50% of the usual, 12-20 reps for endurance), 2 days off, 1 day heavy (95-100% of my max to maintain my strength). This program has given me REAL gains so far. I've not only gained size, my lifts have gone up dramatically.
End of this month marks two months on this program and I will take a two week break to let the body recover before I launch back into a new program. So I'm curious as to what you guys think I should do next.
I'm thinking of either returning to this program, or cutting back to focus on 3 days a week of weights and on those 3 days, keep it all heavy. Something like:
Sun:
Bench 6 sets x 3-5 reps
Squat 6 sets x 3-5 reps
Tues:
Military Press
Barbel Curls
Close Grip Bench
Calves
Thurs:
Deadlifts 6 sets x 3-5 reps
Hyperextensions
Hamstrings
Basically do bench and squat on the mondays , keep deadlifts at the end of the week and maybe juggle the other exercises around to accomodate the big three?
This is still in the early stages of planning btw. I'd like to cut down the number of days doing weights, keep it focused and clear up my timetable so I can do more cardio and martial arts for when I go back to LA.
Any thoughts/feedback would be appreciated.
- The Jake
Basically my training program is 3 days light (50% of the usual, 12-20 reps for endurance), 2 days off, 1 day heavy (95-100% of my max to maintain my strength). This program has given me REAL gains so far. I've not only gained size, my lifts have gone up dramatically.
End of this month marks two months on this program and I will take a two week break to let the body recover before I launch back into a new program. So I'm curious as to what you guys think I should do next.
I'm thinking of either returning to this program, or cutting back to focus on 3 days a week of weights and on those 3 days, keep it all heavy. Something like:
Sun:
Bench 6 sets x 3-5 reps
Squat 6 sets x 3-5 reps
Tues:
Military Press
Barbel Curls
Close Grip Bench
Calves
Thurs:
Deadlifts 6 sets x 3-5 reps
Hyperextensions
Hamstrings
Basically do bench and squat on the mondays , keep deadlifts at the end of the week and maybe juggle the other exercises around to accomodate the big three?
This is still in the early stages of planning btw. I'd like to cut down the number of days doing weights, keep it focused and clear up my timetable so I can do more cardio and martial arts for when I go back to LA.
Any thoughts/feedback would be appreciated.
- The Jake
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