Workout
Work outs should be rotated every few months. You don’t want your body to get accustom to any particular rutine. Here is more or less my rules:
- Work out 2 muscle groups a day. Work out should not be longer than 45 mins.
- Cardio 3 times a week for 30-45 min
- Work out abdominals every other day or every day if you want to rotate (upper then lowers) (optional)
- I don’t do any direct work for biceps, triceps or forearms. No curls, pulldowns, tricep extenstion, ext
- Stretch between sets and reps
- 5 to 10 min cardio warm up before
I alternate between these two:
Workout 1
- Minimum 3-4 exercises per muscle group, 4-5 sets per exercise, 8 to 18 repetitions per set
- Begin light weight higher rep to high weight low reps. Ex:
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135 lbs x 18
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155 lbs x 16
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175 lbs x 12
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195 lbs x 8
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- 30 to 45 seconds between sets and exercises
Workout 2
- Minimum 3 complex exercises (Bench, cleans, squats, deadlifts, dips, pull-ups,etc), 4-5 sets per exercise, a warm up on first exersize then no more than 5 reps per set
- ~ 12 rep warm-up then heaviest weight no more than 5 reps…even partial reps are ok. Ex:
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135 lbs x 12
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225 lbs x 5
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245 lbs x 5
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275 lbs x 3
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295 lbs x1
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- I don’t go to failure when I work out this way.
- ~2 minutes rest between sets and exercises
- Massage and stretching can help recovery…yo D…so does yoga
- Drink high carb drink after workout (2:1 ratio carb to protein)…Low fat!
There you go…Feel free to ask anything or add. When you want to take it to the next level there are a few sites you can get plenty of info from.
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