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DiscussBodybuilding.com
Master Lifter
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Jed
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designing or finding a work out
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Thursday, February 02, 2006 5:02 PM
( #1 )
hello all I'm going in to the service(army) and need to gain a lot of strength in the next 6-8 months
but I need to increase my endurance as well how do I find or make a work out that can do what I need
and is it worth the time and money to join a gym I have a little bit of room in the garage with my bench
and dumb bells(all 4 of them) and just enough room to do barbell curls and squats so any advice would be great.
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SuperCoolFool
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RE: designing or finding a work out
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Friday, February 03, 2006 4:20 PM
( #2 )
If all your looking for is strength and endurance then do endruance work outs. Small amounts of weight a lotta times. Gain endruance and strength.
Someone always has to write on the walls "Mike was here". But then someone else puts an arrow and it says "Mike is a ****got". So Mike comes back to check it out, "What the hell?! I was here but not as a ****got!"
-Dane Cook
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Jed
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RE: designing or finding a work out
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Friday, February 03, 2006 5:06 PM
( #3 )
I thought of that but the problem is I need to add a LOT of strength like a 100% increase then there's trying to figure out what order should I work
the muscle groups in this is the stuff I dont know.
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ironraider52
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RE: designing or finding a work out
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Wednesday, February 08, 2006 2:41 PM
( #4 )
Do a leg day, back day, shoulder day, arm day, chest day. Then seperate the days sot hat you can rest each body part. I would also recomend 2 leg days a week. JUst do like 10-8-6 for sets. Or 10-10-10.
I always like 4x8 for core excercises, then 2x15 for assistance stuff.
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Jed
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RE: designing or finding a work out
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Thursday, February 09, 2006 7:25 AM
( #5 )
I think I found one I can make work for me tell me what you think.
Schedule
Day # 1: WORKOUT #1Day # 2: WORKOUT #2Day # 3: OFF DAYDay # 4: WORKOUT #3Day # 5: WORKOUT #4Day # 6: OFF DAY
Workout #1
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 INCLINE PRESS(ALT BETWEEN DB AND BB) - 6-8 Reps INCLINE FLYES - 10 Reps DECLINE PRESS (DB OR BB) - 6-8 Reps DECLINE FLYES - 10 Reps BENCH PRESS - 6-8 Reps
Workout #2
EXERCISE Set #1 Set #2 Set #3 Set #4 DB OR EZ BAR CURL - 6-8 Reps DB HAMMERS OR ALT CURLS - 8-10 Reps DB PREACHER CURL OR CONC. CURL - 10-12 Reps OVERHEAD DB EXT - 10 Reps SKULL CRUSHERS OR LYING DOWN DB EXT. - 8-10 Reps DB KICKBACKS - 10 Reps CLOSE GRIP PRESSES OR DIPS - 10-12 Reps
Workout #3
EXERCISE Set #1 Set #2 Set #3 Set #4 ARNOLD PRESS OR SHOULDER PRESS - 10 Reps LAT RAISES - 8-10 Reps REV FLYES - 10 Reps UPRIGHT ROWS - 8-10 Reps SHRUGS - 10-12 Reps DB ROWS - 10-12 Reps BENT OVER ROWS - 8-10 Reps DEADLIFTS - 6-8 Reps
Workout #4
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 SQUATS - 10-12 Reps LEG EXT - 12 Reps HAMSTRING EXT - 8-10 Reps CALVE RAISES - 10-12 Reps SEATED CALVE RAISES - 10-12 Reps
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