Mo_

I think its time to start a good routine now that the holidays (for us students ) are nearly over. A while back i posted on a good book i got hold of.I done my research and hope some of you will be able to help me get on track with a good routine and diet.I'll post up the sample routine from the book (slightly modified to fit in with college/work etc) and hope you will be able to give some advice on that.

Monday + Friday
Bench Press
Incline Press
Pullovers

Chin-ups (as many as possible at a time until total of 50)
Bent-Over Rows

Deadlifts, 3 sets of 10,6,4 to failure

Squats
Lunges
Leg Curls

Standing Calf Raises, ( 5 sets of 15 reps each)

Crunches (5 sets of 25 reps)

Tuesday + Saturday
Barbell Clean and Press
Dumbbell Lateral Raises

Heavy Upright Rows 3 sets of 10,6,4 reps to failure
Push Presses 3 sets of 6,4,2 reps to failure

Staright-Leg Deadlifts 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure

Standing Barbell Curls
Seated Dumbbell Curls
Close Grip Press
Standing Triceps Extensions with Barbell

Wrist Curls
Reverse Wrist Curls

Reverse Cruches (5 sets of 25 reps)

Thursday:
Kickboxing ( 90 mins class)

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I'm getting a proform G720 bench soon and some weights. However, how many reps/sets of the exercises above do you suggest for me to do? Should i be shooting for a weight that allows me to 'fail' between 6-8 reps?

I think i may be a bit over-optimistic with the above as it looks quite a lot...

Im 18 Years Old, about 6 foot of medium build.My body structure is between "Ectomorph" and "Mesomorph". A rough estimate at my Body Fat is about 12%

I have never trained before as such (a few push-ups, situps etc)

I've been taking Kickboxing for about a year now, my diet is poor at the moment (waaay to much junk food!) but when i do start training ill get that into shape as well.

Im basically looking to get into shape a bit more, especially for the kickboxing..I havent got any intentions to compete at a competition level at the moment.
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Regards.

big

With that many sets, that frequently, all to failure, I will be VERY surprised if you get much in the way of consistent progress from this routine.

I predict that you will get the typical newbie gains for a while, and then will stall (overtrain) quite badly.

However, give it a shot if you like and let us know how it goes. Some people can gain on a routine like that. If you would prefer to do a routine that is more manageable and provides better gains for the majority of people, click on the link in my sig and follow the routine in there.

Also, get your diet in check. Even the best routine in the world won't give you particularly great gains if you're not eating enough protein.

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Mo_

Thanks for your reply. Yeh, it does look like quite a lot. And your right, i wont get any sustained growth from that, apart from the newbie gains, as you put it! The book (the new encyclopedia of modern BB by Arnold swarchzenegger) has a more advanced plan with details of more advanced techniques, for when you start stalling and not gaining. (to be honest it looks a hell of a lot as well, i hope i wont be overtraining!)

I think i will give it a go, and see the results.If i dont see anyresults within 1-2 months ill stick to your routine.

About the diet, the book gives a sample diet ...

Breakfast
2 eggs
1/4 pound meat fish or fowl
8 ounces whole milk
1 slice whole grain toast with butter.

(protein = approx.52 gm)

Lunch
1/4 pound meat fish fowl or cheese
1 or 2 slices whole grain bread
8 ounces milk or fresh juice

(protein = 43 gm)

Dinner
1/2 pound meat fish or fowl
Baked potatoe w/butter or sourcream
large raw salad
8 ounces whole milk

(protein = approx 48 gm)

Its also listed more advanced diets. (from what i see more protein.)

I dont think i would be able to get all this healthy food down me in one go! Do you think it would harm my performance if i were to spread this meal accross the day? Right now im eating about 4 to 5 times a day, but the meals are small.

In your thread you mentioned protein shakes, would it be worth me taking one or two with me and downing those as well, if, i didn't manage to get all the food needed?

Regards.

big

You would be better off splitting those meals up. Small meals often is preferable to fewer larger meals.

You will be best off adding some more protein to that lot, even if it means drinking a few shakes.

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Mo_

Will do. Thanks for your help thus far. Will any protein shake do, or is there a particular make that you recommend?

Regards.

big

Ideally get a casein, egg or milk based protein drink.

Whey is excellent for post-workout, but for other times the above types are better.

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