It hasnt been said yet so I may as well.
Your programs shit - the volume is completely overwhelming for everything and theres nothing built into the program to gauge progress.
You should start off on a strength routine. This is because:
1) size = strength, and right now youre not a bodybuilder
2) most beginner strength routines are written by normal people, not the magazine editors of supplement peddlers like flex.
Do something like this:
Monday:
3x5 Squat
3x5 Bench/overhead press (alternate)
3x10 Row
Wednesday:
3x5 Squat
3x5 Bench/overhead press (alternate)
1x5 Deadlift
Friday:
3x5 Squat
3x5 Bench/overhead press (alternate)
3x10 bent row
Keep going with that untill you can squat 140kg, bench 100kg and deadlift 180kg. Then you should know how to train yourself.
When will the "no pain/no gain" myth ever die?!
When will "I have to train the muscle from every angle in each and every single workout” myth ever die?!
When will bodybuilders realise that their growth is governed by their ability to recover then supercompensate before tearing their muscles again in the gym?!
When will bodybuilders start to think "train smart" before "train hard”?!
When will bodybuilders realise that ample “real food” calories and rest after some intelligent workouts are their way to supercompensation (growth)?!
When will bodybuilders realise that training is the catalyst to growth and not growth itself?!
When...?!
Fadi.
When will bodybuilders realise that training is the catalyst to growth and not growth itself?!
When...?!
Fadi.
I had a reply but then I got hypnotised by ceffo's avatar. Ok back on track now.
1) size = strength, and right now youre not a bodybuilder
This is not neccesarily true, I recently changed to a more "bodybuilder" style of training... I have been putting on size, while progessively getting weaker... ie. Was benching 100kg, but have dropped down to 70kg, with VERY slow reps etc.
With out picking up such heavy things hypertrophy will not be stimulated, without eating enough calories hypertrophy will be blunted.
Craft, a 70kg super slow BP does not mean you are weaker than your previous 100kg fast as you can BP. You are performing the movement in a different manner with greater time under tension so you are expressing your strength differently. Is it optimal to train that way to increase your max, no, but will it trash your muscles, yes.
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