Hello… I’m new to this page and have been doing some reading etc.
I’m currently using the following 3 day split routine (which i’ve been using for 3 weeks):
1 - Squat 103
Leg presses 103
Reverse leg curls(?) 103
Calve presses 103
2 - Deadlift 103
Row(in a rowmachine) 103
Row(knee on bench) 103
Barbell shrugs 103
unknown shoulder exc. 10*3
3 - Benchpress 102+to failu.(~4-6 reps)
Military press 103
Dips 3 set to failure(~5-10 reps)
Wrist curls 103
Reverse wrist curls 103
So as I said, I’ve been reading alot of articles etc. from this site (which is really great) and come to the conclusion that it needs to be revised…
Goal:
The reason I took up the barbell was to develop, preferably alot of, functional strengh and about 10-20 kg worth of muscle.
Current condition:
Age: 18 in a week
Weight:~65 kilograms (= 143.3 pounds)
Height:~175 centimeters (= 5.74 feet)
bf%: ~10-12%
erm… 1-rep max: - benchpress ~70 kg
- deadlift ~110+ kg
- squat ~100+ kg
I’m not sure about the deadlift and the squat (I’ve never tried to lift my 1-rep max…)
Right now I’m doing 2 cardio sessions a week but that will change when the snow melts(should be gone in a week or so…)
So… Should I stick with a split routine or should I go for a full body routine?
As I said… Functional strenght is my top priority.
One article I read at this site that got me understanding the difference between training for hypert. and functional training is Different Journeys Different Destinations by Christian Thibadeau. I feel it will answer a lot of your questions.
WOW! That’s alot of work. First off take a week off and let your body recover. In that week set yourself up with some type of total body workout. Look around there are more than a few. Most would say go with a Waterbury type training. Just be careful, some of these are set up for advanced lifters and your current level may not be able to handle that. Stick with as many compound movements as possible-ie.-2 sets of wrist curls and unknown shoulder ex should probably be left for another time. Watch your calories, get your rest and you should see results come fairly quickly. 18 and ready to grow–man I wish I could go back sometimes. Have fun–lift hard–eat and rest harder
Just want to make sure here: when you say 10*3 do you mean ten sets of three or three sets of ten. So, for example, are you doing six sets for forearms with moderate weight or 20 with heavy weight?
[quote]Axel wrote:
Just want to make sure here: when you say 10*3 do you mean ten sets of three or three sets of ten. So, for example, are you doing six sets for forearms with moderate weight or 20 with heavy weight?[/quote]
I mean 3 sets of ten. And for forearms I’m just using the barbell (~20 kg (=~44 pounds)).
[quote]Jersey5150 wrote:
One article I read at this site that got me understanding the difference between training for hypert. and functional training is Different Journeys Different Destinations by Christian Thibadeau. I feel it will answer a lot of your questions. [/quote]
Thanks alot for the tip! Now I just have to figure out if I should go for mass first or do a hybrid program… Any suggestions?
I’ve been thinking of cycling between a 2 month mass period with a 2 month functional strenght period. Pros and cons?