This beginner program works wonders. Too often do I see 17 year olds doing bench and curls every day!
Im enjoying it, Every second day For the last 3 weeks,Though i do need to work on my Form. I am getting stonger already.
This beginner program works wonders. Too often do I see 17 year olds doing bench and curls every day!
just curious on how much weight i should be adding each week, Is there a set ammount ot aim for how how ever much i can do?
Or 1 more month. 10kg/month = 120kg/year! Nothing to sneeze at that's for sure. Don't get hooked on the numbers, as there are other ways to gradually progress overload. Reducing the time (say) by 5 seconds is another way of overloading. Increasing by one more rep per set is yet another...etc etc.... Might stay like this for 1 more week.
Or 1 more month. 10kg/month = 120kg/year! Nothing to sneeze at that's for sure. Don't get hooked on the numbers, as there are other ways to gradually progress overload. Reducing the time (say) by 5 seconds is another way of overloading. Increasing by one more rep per set is yet another...etc etc.
Fadi.
Granted. However you'd find that the thrust of my point was the fact that there is more than one way to overload a muscle fibre. That's all really.hmm TBH i never really time between sets, i think usually 2 min, if im really keen then 1 min and im back into it
upping the reps sounds good, ive only been doing 3x8 squats and 3x8 for the rest casue thats what the beginners program says.
The rep range is from 4-7 it feels not enough, should I do more?
My program is
Squat
Press
Deadlift
Bench
All 3 x 10
Chins
3 x Fail
Done ever second day.
Similar to what you were advising. I have been adding plenty of weight each session. Finally it is starting to catch up to me. Just trying to build the weight up as much as possible before going away fro 3 weeks with no gym.
Next year I will be continuing the program. Obviously adding less weight each week.But I would like to continue traing every second day. Would you recomend this Fadi? Should I train less or more?
My goals are to be strong, but more to look strong. My diet is decent. I'm 180cm and 90kg at 33 years old. Really wanting the fitness model look. How long will this take and is it achievable? Should I look at more traditional bodybuilder programs?
Any help would be great. Thanks in advance
Ok, just a few points are in order here Mick. Please keep in mind that progress comes in many different shapes and sizes ok. For example, it's a lot easier to add more weight on a compound movement such as the squat, than it is to add weight to an isolation exercise. In this instance, progress can come in a way of an increased rep, or an increase in sets, or a decrease in time taken between a set, a set that constitutes the same number of sets and reps, but a change (in a way of a decrease) in rest time taken between those chosen sets and reps.
Compounds movements such as the ones you've chosen above, would work well with the aim to decreasing the time taken between a set, rather than continuously aiming on increasing the weight, with possibility of losing form and shifting the ratios between progresses and risking an injury.
From my observation in looking at elite athletes who look like fitness models, I would focus my attention on two elements above all other elements of training, namely the time factor as well as the frequency factor.
To look razor sharp, with very tight looking muscles jumping out of your clothes, I would recommend less rest between sets, and higher frequency to your training,...meaning twice a day if able to do so. And no, the training sessions do not have to be similar, and that's because our focus now has shifted from being strong, to one who looks strong and more like a fitness model than an overly muscled bodybuilder. Okay great, so what does that call for in plain and simple English then? Well in two words: Faster Metabolism!
We'll continue with specifics later ok.
Take care Mick.
PS: Mick, please note that gradual progressive overload does not have to occur each workout, or on every week ok. A 5kg increase in squats a month equates to a 60kg by year's end. Or looking at it another way, it calls for a measly 1.25kg a week increase in your squatting weight. Funny when first looked at, but not so funny when you add the numbers by year's end. As I've said once before on this forum, that it takes a man to hold back from actually increasing the weight too rapidly/too constantly. Easy does it, and always give your joints their due respect.
Fadi.
My friend and I started your program Fadi. Looking forward to it. All I have to do is learn proper deadlift form and I'll be set!