Critique My Program

Bigger Stronger Leaner Competitive Bodybuilding
1

Alright well it was a long vacation and although I did try to stay in shape it seemed like I lost muscle endurance and all that other stuff?there goes my track season. Anyway I am still on the lets go so I made this program. Please critique; don?t be afraid to use harsh language either.

Goal: build muscle (get strong), one arm chin

I have also added in some of my boxing training, I am thinking about one day a week of hitting the old punching bag is probably going to do wonders with making some calcium deposits to make my knuckles harder.

Basically I have 10 months till I finish high school and well go to college, I just want to get in really good shape till then?30lbs of muscle is my goal.
Right now I weight 155 but I hope to turn that up to the 180+, I will and am starting to eat big. Hope you guys can help

Day 1
One Arm static holds?3x max holds
Bench press--------------- 5x5
Weighted pull-up--------5x5
Squat----------------------- 5x5

Day 2
Bodyweight rows----5x5
Weighted dip---------5x5
Hill Sprints------------- max

Day 3
One Arm static holds?3 x max holds
Punches------------------- 400
Kicks------------------------ 100
Shadow boxing----------- 10min

Day 4
Handstand pushups-----5x5
Hill Sprints---------------- max
Bent over row---------5x5

Day 5
One Arm static holds?3 x max holds
shoulder press------------5x5
weighted chin up--------5x5
Deadlift-------------------- 5x5

2

well i guess its ok then…thanks i think

3

Here’s my opinion.

It’s hard for anyone to critique anyones plan. Here’s why.

  1. We don’t know your previous training history.
  2. Injury history.
  3. Sport history.
  4. Nutrition history.
  5. What # of reps and # of sets works best for you.
  6. Recovery history.

My advice. If you have 10 months. Make a 10 month plan. And for gods sake periodize your reps, sets, minutes of rest, and duration of total workout.

What you wrote might look good for some. Maybe not for others. Simply put, we all have differant training methods and respond & recover differantly.

This being said. I cannot answer your ?. Only encourage you to find the answer.

Piece of advice. Pick up Ian Kings “How to write strength training programs book” and Tudor O. Bompa "Training theories and methodolgies book. Read these books, study them and understand them. If you can do this, you will never have to ask for advice on a training program again.

DO YOUR HOMEWORK & ACE THE TEST!

4

THanks a shit load…I am deffinetly gonna get those books.