05-27-2008, 03:00 AM
(This post was last modified: 05-27-2008, 03:11 AM by SBC'soneandonly.)
Basically, the only way you are going to learn what supplement work for you, is to try them. Every persons body is different, and some things that may work for me, may not work for someone else. If you care to know my routine, I'll post it at the end of this post. When I first started lifting I weighed 105 pounds, and benched 120, as well as all my other lifts being pathetic. Now, I am 18, soon to be 19 (July) and I bench 245, Clean 275, Deadlift 420, and Squat 365. Now, you could do better then that if you have supplements, eat a HEALTHY diet, and stay rested.
I always slacked on Squat because I hate it, so you could do better then I did, which will also increase your other lifts. Balance your eating patterns. Having something light for breakfast, I always have a bowl of Total cereal (GREAT for vitamins) and a banana (potassium/no cramps etc.) For lunch maybe have a salad, and if you're pretty hungry, maybe some grilled chicken with it. For dinner have greens with some sort of meat for your protein. If you would like even greater weight loss/muscle growth, you could get some Whey protein of any flavor you like, and add it to a healthy drink, and replace a MEAL with that.
If you eat right, sleep right, lift right, and put full effort into it, it won't take very long to get good results. If however, you do not seem to be gaining any muscle, your fat isn't coming off, and things just aren't changing, then you may have sadly reached your genetic limits. Unfortunate, but it happens.
Very important! ALWAYS stretch PROPERLY before each and every workout AND run. This is essential to lifting. Injuries do not help gaining anything whatsoever
Run Schedule: Time yourself on miles to ensure an increase in agility and speed.
WEEK 1- 1x800, 2x400 / 6x400
WEEK 2- 2x800, 3x400
WEEK 3- 8x300,
WEEK 4- 4x200, 8x110, 6x40
WEEK 5- 4x200, 8x110, 8x40
WEEK 6- 2x200, 10x110, 10x40
WEEK 7- 2x200, 10x110, 12x40
WEEK 8- MILE RUN
WEEK 9- 1x800, 3x400 / 6x400
WEEK 10- 2x800, 3x400
WEEK 11- 8x300
WEEK 12- 4x200, 8x110, 6x40
WEEK 13- 4x200, 8x110, 8x40
WEEK 14- 4x200, 8x110, 10x40
WEEK 15- 2x200, 10x110, 12x40
WEEK 16- 2x200, 12x110, 12x40
WEEK 17- MILE RUN
Lift schedule: Now, you are not limited to this. Some days I will do a lift, followed later that day by perhaps some burnouts, curls, triceps, anything you want to specifically target. Also please note, it is NOT healthy to do lift days back to back. Your muscles need time and rest in order to regain mass and strength from previous workouts. Not following this warning may cause severe muscle cramps, torn ligaments, and various other injuries that also do not help with weight lifting. I always do run days and lift days in cycle. One week do 3 lifts 2 runs, the next do 2 lifts 3 runs. I take weekends off most of the time for a full recuperation.
WEEK 1- Technique
WEEK 2- 70% x 5x8
WEEK 3- 75% x 5x6
WEEK 4- 80% x 4x5
WEEK 5- 85% x 4x4
WEEK 6- 90% x 3x3
WEEK 7- 95% x 3x2
WEEK 8- MAX
WEEK 9- 70% x 5x8
WEEK 10- 75% x 5x6
WEEK 11- 80% x 4x5
WEEK 12- 85% x 4x4
WEEK 13- 60% x 5x8
WEEK 14- 90% x 3x3
WEEK 15- 95% x 3x2
WEEK 16- MAX
Key:
Example for a lift - 90% x 4x8
The percentage is the percentage of your max. 4x8 = 4 sets of 8 reps
Running: All distances are in meters. For easier reference use this:
400 = Quarter mile
800 = Half mile
A little hint, on Max days, do not warmup as you would usually do on a lift day. Usually I do the bar for 10 reps, then do 4 more sets of warmups of gradual weight, for a NORMAL lift day. For a max day, I might do the bar, then 50%, so I don't wear myself out.
On run-days, it is important to do more legs stretches then body stretches, although you do still want to stretch ALL your muslces out.
Start everyday, run or lift, with an AB workout, then proceed to stretches. This way, you workout your core a bit, lose the stomach, and stretch it out. If you feel the need to be more productive, end a lift day with an extreme core workout. If you would like to know some of those workouts later on, let me know
[SIGPIC][/SIGPIC]
