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Training Programs...Strength & Size

Brown10

By Brown10
in Bodybuilding & aesthetics

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Brown10 Junior member

Brown10

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Hi Team

Just wanting to know if anyone can give me some suggestions or hints/tips for some training programes/exercise's that produce substantial results fast including increase's in muscle mass, strength, and cardiovascular fitness...? I am currently taking SP250 (pre work out) as well as Creatine Recovery stack & Muscle Tech protein formula post work out...

Any help suggestions would be much appreciated team

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monkeymuscle Junior member

monkeymuscle

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I've been following Mark Rippetoe's Starting Strength program. It's been pretty effective for me, although I'm starting to plateau on squats.

It has helped a lot of those starting out to get good strength and size gains using compound movements three times a week.

There's a good thread explaining it here: http://forum.bodybuilding.com/showthread.php?t=712752

And definitely worth checking out Rippetoe's books if you can.

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shruglife Senior member

shruglife

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Hi Team

Just wanting to know if anyone can give me some suggestions or hints/tips for some training programes/exercise's that produce substantial results fast including increase's in muscle mass, strength, and cardiovascular fitness...? I am currently taking SP250 (pre work out) as well as Creatine Recovery stack & Muscle Tech protein formula post work out...

Any help suggestions would be much appreciated team

Too much cardio will be detrimental to your gains in muscle mass and strength unless you make sure you eat a lot more to compensate for it. Rippetoes is a good straightforward program to try if your a beginner but as you progress you may want to move on to a more customized regime. Like MK said some compound movements you should always construct your workouts around are:

CHEST: Inc/Flat/Dec Bench, Dips

U/L BACK: Chinups, Deadlift, Bentover Row, Cable Row (a personal favourite)

LEGS: Squat, Leg Press

SHOULDERS/TRAPS: Military Press, Upright Rows, Shrugs

ARMS: BB Curls, CG Bench, Skull Crushers

That's just off the top of my head and there are probably a few more to add but imo if you want the best results the most important thing will be to get you nutrition right. When I used to Row we used to train twice a day until we vomited and I would just eat breakfast, lunch and dinner with a few snacks. To gain mass and strength you have to create a consistent anabolic environment for your body. So make sure your never hungry, you keep hydrated, you eat a lot of veges with your slabs of steak/chicken/fish/rice/kumara/pasta and you get as much rest as possible (thats when you grow so it's important!).

With my training I thrash the big body parts like Chest and Back with 20-25 sets once a week and the smaller body parts like Tris and Bis with about 15-20 sets twice a week. You could try the DC approach to training if you don't like that idea although I think it is recommended for more advanced trainers...

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Laver Senior member

Laver

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Posted
Hi Team

Just wanting to know if anyone can give me some suggestions or hints/tips for some training programes/exercise's that produce substantial results fast including increase's in muscle mass, strength, and cardiovascular fitness...? I am currently taking SP250 (pre work out) as well as Creatine Recovery stack & Muscle Tech protein formula post work out...

Any help suggestions would be much appreciated team

Dn0 about the cardio... Might have to do that in your own time.

But as far as strength and mass goes, MAX-OT, can't go wrong.

Or your standard 5x5 Strength program

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Laver Senior member

Laver

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Starting Strength hands down. Buy the book and read this wiki: http://startingstrength.wikia.com/wiki/ ... ength_Wiki

Learn the lifts, stick to the routine, and you'll get linear progression in strength and the weights you lift. You'll be getting better results than 99% of the people at your gym...

Great how much do we pay for this amazing product?

Do I get a free set of knives?

...........................................................................

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SoaringSwine Senior member

SoaringSwine

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Starting Strength hands down. Buy the book and read this wiki: http://startingstrength.wikia.com/wiki/ ... ength_Wiki

Learn the lifts, stick to the routine, and you'll get linear progression in strength and the weights you lift. You'll be getting better results than 99% of the people at your gym...

Great how much do we pay for this amazing product?

Do I get a free set of knives?

...........................................................................

I've got the book in PDF form, it's a very good read.

To the OP:

If you're a beginner - definitely jump on Rippetoe's

Intermediate - Madcow's 5x5 http://www.geocities.com/elitemadcow1/5 ... ar_5x5.htm

And if you're advanced you wouldn't be asking :).

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Brown10 Junior member

Brown10

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At the moment Im following a programe from one of the gaspari mag's, which is designed to increase mass and strength. Im taking the supplements I mentioned earlier and have found that my food intake has almost doubled - which Im guessing is a good thing (hopefully) The programe is ok, but I feel like I need a bit more of a variety (does this make sense???)How ever one of my favourites for biceps is 21's but other than that Im open to any suggestions - Im doing a bit of cardio after each session in the gym but its only for between 10 - 15 mins on either bike, treadmil or x-trainer - but we a=go pretty hard for that 10 - 15mins. Is this enough cardio or too much...?

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BAT_ATTACK Junior member

BAT_ATTACK

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Something I came across afew years back...

example... bench press

find your 1 rep max on any given exercise ( I did them all )

Half it...

lower the bar using strict control for 1 minute then

raise the bar taking another 1 minute to do so...

then rep out as many as you can.

Easy as 1 2 3.

Gave me great results in both strength and size.

I think the principle behind it is that you use 100% of your muscles, both slow twitch and fast twitch muscle fibres.

And remember no pain no gain :D

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xen Junior member

xen

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Posted
Starting Strength hands down. Buy the book and read this wiki: http://startingstrength.wikia.com/wiki/ ... ength_Wiki

Learn the lifts, stick to the routine, and you'll get linear progression in strength and the weights you lift. You'll be getting better results than 99% of the people at your gym...

Great how much do we pay for this amazing product?

Do I get a free set of knives?

...........................................................................

Er the wiki has the program and its variations and it's free; you can pay for the book if you don't know how to execute the lifts or want to learn nuances. You should give it a go, you look weak and skinny in your pic :P

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