WongFuHung

Based on the advice of of our beloved forumite BIG. I have put together the following routine.

4 sets of 10 of the following

Squats (currently at 45kg)
Pull ups
Press ups (will replace with bench press when it becomes too easy)
Inverted press ups ( you know while doing a handstand)
Sit up


I did it today. Almopst killed me! But I can see why some body builders need no cardio I must have used up 700 calories!!

big

I would suggest doing bench and overhead press instead of the pressups, as it's easier to add small amounts of weight with barbell exercises.

Try to add weight each week, if you can, it's working, but if not you will need to change something.

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invisiblekid

How many times per week are you doing that?

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WongFuHung

twice.

WongFuHung

BIG do you still think the volume is a bid much?

WongFuHung

That shoudl say a bit much.

WongFuHung

and you dont fall on you head when you get tired!

leeston

personnally as a starting program for strength I thinks that is good. You should be doing that in about 1 hour. Remember to eat well immediately after training and then throughout the following days.

As you progress, break the body parts down and train three or four times per week with a different routine.

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Pscarb

please post in the appropriate forum next time...

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big

Everyone is different and I think you will find it hard work, but try it and see, that's all you can do.

Typically when I design routines for people, depending on their recovery, the volume is around the 3-5 sets of 5 ballpark for loading. As long as they are a fairly experienced lifter who can lift heavy (3-5x5 reps is usually in the 75-85% 1RM ballpark so you HAVE to have good form).

Since you are doing 4x10 with 45kg on squats, that's a total of 1800kg moved, which is quite a lot given a 1RM which is probably somewhere just over 60kg (your 4x10 is effectively the same as doing 30 singles with the 60kg lol). But give it a go and see how you get on. As long as you are adding weight to the bar each week, it will be working. As soon as you stop being able to add weight (that might be after 4 weeks or it might be after 4 months+), you need to back off and try something a bit different (in your case it might be as simple as lowering the reps a bit).

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WongFuHung

Yes will do sorry.

WongFuHung

Ok I will let you know what happens. Do you guys think twic a week is enough. I dont think i cant handle three times!

big

Yes, do whatever you can handle or recover from.

If you wanted to be in the gym 3-4x/week, you could always split up the routine, do less volume per session, or reduce the intensity per session in order to allow you to recover.

Your best bet is to just pick a routine (which you've done), try it and see how you get on. If you do well on it, stick to it until you stall, if you don't do so well on it, try something different. It's all about experimentation. Don't worry about what other people are doing - just work to your own abilities.

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Ellis

stick to just twice a week, I dont mean to sound disrespectful but if you are squating 45kg for 4x10 your only a beginner and have a long way to go and to progress to hit big numbers.

Stick to your basic routine keep it short and abbreviated.
Personally I would go with
Squat 3-4 sets x5-8 reps
Bench Press, same
Pull ups or Pull down 2x8-10
Ab work.

thats it nice and basic, sets and reps don't include warm ups.
If you wanted every 3rd or 4th session you could do deadlifts instead of squats and an overhead press instead of benchpress.
Just aim to add a little weight to the bar each week or more reps, you can still get from some places fractunal weight plates 1/4 and 1/5 kg weight plates some 1/2 kg or 1kg junps can be made from week to week.