Hi all,
My friend and I just started training and have different builds but same goals (kind of). Im 165cm 63 kilos and he is 175cm 104kg.
I saw this pic on another thread that is closed and I can't PM the bloke as i don't have enough posts but this is the results I would like.
Ausbb - Australian BodyBuilding - View Single Post - Members Pic's.
Is this the best workout program to follow?
Thanks if you can give direction.
You need to follow a beginners program like 5x5 or PTC beginners program untill you can squat 140, bench 100, and deadlift 180kg. Then you could look at something a little different.
You need to EAT.
^^^ Yeah its a well structered program, but in my opinion, you could do more than 1 rep extra on sets, try to up the weight everytime on 8 reps, or get 2,3,4 more reps than last time.
The program only increases weight once every 5 weeks. I dropped the starting rep to 6 and will work up to 10.
Is it too optimistic to increase 1 rep every workout? i.e Monday 6 reps Wednesday 7r Saturday 8r or is it better to stick to the same weight and reps for a week. Then increase week by week i.e first week 6 reps second week 8reps... then after 10 reps on the third week drop back down to 6 and add more weight.
Thanks a lot for the advice.
as a beginner, you will make crazy gains, take advantage of it. Do 8 reps and try add weight each workout. If you can't get 8, get it next time. If you up the weight and only achieve lower than 4 reps decrease the weight back down. Try for 2.5kg gains on lifts each workout.
Ok i got it. I will do that for the next couple of weeks.
I only started lifting this week. I know its a few weeks down the track but do i need to deload? and when and how should i do that.
i really appreciate the help. cheers
I checked out the PTC website and the one on one training would be too pricey for me (student, no income).
Mate I'm in Liverpool, maybe we can catch up and I can show you the basics.
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?