For about 3/4 of the year i've trained at my continuation school, just doing whatever I felt like. I tried planning the days into; upper body, lower body etc.
Never did deadlift and serious squat.
I now know that this is mandatory for what I want.
So here’s a program a fitness instructor told me I should follow, and then as i progressed he would look at make it better.
But I don’t like the guy, so i’d like to get you guys opinion.
I’m trying to get proteins from my daily food, and I eat healty food. (been on a diet 5 years ago due to me wanting to loose weight, so I know what to eat and not)
I train 3 times a week. Here it is.
sets X reps
10 min warm up. (bike, run etc with high intensity)
Squat 3x 10
Benchpress 3x10
Lat Pulldown 1 - 3x10
Prone Leg Curl 1 3x10
standing Shoulder press / arnold press - 10x3
Regulary ab lift or whatever their called 3x20-25
Back lifts 3x20-25
I apolagise that I don’t know all of the correct names. I hope you understand.
But here was what I was thinking to change
10 min warm up. (bike, run etc with high intensity)
Squat 3x10
Deadlift 3x10
Benchpress 3x10
Prone Leg Curl 1 3x10
standing Shoulder press / arnold press - 10x3
Back lifts 3x20-25
Give me advices on whatever you can.
I want to work out my full body and gain the most. I’d like to use movements like deadlift, squat etc.
If you’re into full body training, try out Chad Waterbury’s workouts. Most people here will recommend that. I’ve done several of his workouts that gave me good results including ABBH I, and ABBH II, Waterbury method, and art of Waterbury.
I agree woth jetric, as a beginner I have really enjoyed Chad’s programs and have gotten great results. I have done BBB, ABBH1 and am just starting Triple Total Training and enjoyed all of them.
Fullbody is good for recuperation and starting strenght. After a certain time (individual)you will reach a plateau. This will inevitably lead you to start splitting things up.
Basic progression
3 workouts (full body)
4 workouts (upper/lower)
5 workouts (bodypart specialization or exercise specialization, i.e. squat specialization)
6 workouts (volume work for bodybuilding or fat loss, which is another form of specialization).
That is the gist of it. There is no right or wrong answers. It is all dictated by your level of effor, time constraints and nutrion/rest that you can afford.
Fullbody is good for recuperation and starting strenght. After a certain time (individual)you will reach a plateau. This will inevitably lead you to start splitting things up.
Basic progression
3 workouts (full body)
4 workouts (upper/lower)
5 workouts (bodypart specialization or exercise specialization, i.e. squat specialization)
6 workouts (volume work for bodybuilding or fat loss, which is another form of specialization).
That is the gist of it. There is no right or wrong answers. It is all dictated by your level of effor, time constraints and nutrion/rest that you can afford.
That’s not all you need to know. Check out Christian Thibaudeau’s new article. A lot depends on your goals. sawadeekrob is obviously a body builder so to him, 5-6 workouts a week may seem fine. To someone building strength you need recovery time and fewer workouts make sense.
