zen_celt
12-01-2001, 11:09 PM
Alright, here's my new 6 month training schedule. I would like some constructive criticism, if you have questions, I'll try to answer them. I think it's a bit ambitious(but possible) but I have always admitted to being a little crazy. Each phase is named for the results I want from it.
Power(P) is to gain strength/power
Gain(G) is to develop everything and attain symmetry
Base(B) is to develop endurance and base strength
Power: 8 weeks
1 set 6-8 reps
Bench press
Squat
Deadlift
Abs(supermans, oblique crunches)
Bicep Curls
Hamstring curls
Shoulder shrugs
Gain: 12 weeks
Pyramid 5-1(adding 5-10lbs each set decreasing 1rep, adding 10lbs to the first set each week)
Dumbbell Press
Lat Pulldown
Leg extensions
Hip abductors
Hip adductors
Seated Row
Hamstring curls
Shoulder Shrug
Abs(supermans, oblique crunches)
Military press
Bicep curls
Forearm curls(both ways)
3 way triceps(skullcrushers, straightouts, bench til done, all with same weight)
Base: 2-3 weeks
Whole cycle with sets of 10-20, rest, repeat cycle total of three times(no weight)
Push ups
Squats
Chin up
Abs(supermans, oblique crunch)
Pull ups
Back hyperextensions
During each phase of the schedule, I figured I'd change my other supplementary exercises, so here's the week schedule(L=weights/above exercises, B=cardio bike for 30min or so, Pl=Plyometrics, J=1-3 mile jog, S=lap swimming) Sundays are reserved for sprint runs, sparring, and forms, nothing else.
M T W Th F Sat
Power: L B L L Pl
Gain: L J B L B Pl&S
Base: L J&S L B L Pl&J
Well there it is. I figured I'd try it for the next few months and see what happens. I think I'll start with Gain, then go to Base, and finish with Power and start again. So, what do you guys think? Too much, too little? One big thing I'm worried about is whether or not I'll gain size from it. I really want to get bigger and I think this will do it but I'm not sure as it does focus on leanness and strength.
What do you guys think?
-Z
"The thorn *****s only those who would harm the rose.
Power(P) is to gain strength/power
Gain(G) is to develop everything and attain symmetry
Base(B) is to develop endurance and base strength
Power: 8 weeks
1 set 6-8 reps
Bench press
Squat
Deadlift
Abs(supermans, oblique crunches)
Bicep Curls
Hamstring curls
Shoulder shrugs
Gain: 12 weeks
Pyramid 5-1(adding 5-10lbs each set decreasing 1rep, adding 10lbs to the first set each week)
Dumbbell Press
Lat Pulldown
Leg extensions
Hip abductors
Hip adductors
Seated Row
Hamstring curls
Shoulder Shrug
Abs(supermans, oblique crunches)
Military press
Bicep curls
Forearm curls(both ways)
3 way triceps(skullcrushers, straightouts, bench til done, all with same weight)
Base: 2-3 weeks
Whole cycle with sets of 10-20, rest, repeat cycle total of three times(no weight)
Push ups
Squats
Chin up
Abs(supermans, oblique crunch)
Pull ups
Back hyperextensions
During each phase of the schedule, I figured I'd change my other supplementary exercises, so here's the week schedule(L=weights/above exercises, B=cardio bike for 30min or so, Pl=Plyometrics, J=1-3 mile jog, S=lap swimming) Sundays are reserved for sprint runs, sparring, and forms, nothing else.
M T W Th F Sat
Power: L B L L Pl
Gain: L J B L B Pl&S
Base: L J&S L B L Pl&J
Well there it is. I figured I'd try it for the next few months and see what happens. I think I'll start with Gain, then go to Base, and finish with Power and start again. So, what do you guys think? Too much, too little? One big thing I'm worried about is whether or not I'll gain size from it. I really want to get bigger and I think this will do it but I'm not sure as it does focus on leanness and strength.
What do you guys think?
-Z
"The thorn *****s only those who would harm the rose.