12 week cycle, and i was resently watching spiderman and decided that type of body i.e. (being able to climb walls, 20 mile runs and stuff) being able to do pull ups, press up none stop would put me in good stead for the armed forces.
what kind of exercise program do you suggest
dont bother with slow lifting (especially slow concentrics).
spend some time lifting heavy singles or triples, and light weight for speed.
do endurance training. by this, i recommend many, many sets of singles or triples (for speed) with very short rest periods.
dont forget oly lifts or complexes. pick a weight light enough that it’s easy, but heavy enough to maintain good form. do as many as you feel you can in a short time, rest, repeat. you’ll find yourself with endurance abounding.
spend more time with compound, stabilizing lifts; squat, dead, bench, row, chin, standing overhead press.
avoid machines like the plague. they have their place, but not for a marine.
thanks so would a chest+ bicip on monday
tues run
wednesday back and tris (whats a good exercise for your tricips to bulk them up)
thurs day sprints and rugby
friday legs and shoulder
saturday swim and circuit set
don’t break it down by body part…training the whole body each session would be best; at the most split it into upper/lower…give Coach Waterbury’s new article a look, you want to keep volume low, not train to exhaustion, lift heavy, and use only the big compound lifts…you would also do very well with a basic 3 to 5 type program…
Best of luck
[quote]UK’s R.Marine wrote:
wednesday back and tris (whats a good exercise for your tricips to bulk them up)
[/quote]
close grip bench, close grip over head press, and dips for tri bulkage
[quote]Ramo wrote:
don’t break it down by body part…training the whole body each session would be best; at the most split it into upper/lower…give Coach Waterbury’s new article a look, you want to keep volume low, not train to exhaustion, lift heavy, and use only the big compound lifts…you would also do very well with a basic 3 to 5 type program…
Best of luck [/quote]
what he said
cheers not in perfect health at the moment so i can’t workout but i managed to construct my gym in the back. got a bench press bench can do incline decline reg. made a squat/ power rack got a swiss ball, chin bar bag treadmill and rower, for when i can’t get to the gym