My training schedule

Comando Tom

Tomorrow is my first day at the gym, the guy who will be training me used to be in the army, so im in luck with training for it all. I done a basic 3 day split with a bit of help from Jason.


Monday
Running: Warm up, sprint for 20 seconds jog for 40 (X8 ), warm down
Weights: Deadlifts
Barbell Bench Press
Barbell bicep curl

Wednesday
Swimming: 60 minutes
Weights: Squats
Pull ups
Sit ups

Friday
Running: Warm up, 1.5 mile run timed to see time improvement, jog back
Weights: Shoulder press barbell
Dips
Press ups

Sunday
Running: Cross Country Run 6-8 Miles


3 sets of 8 reps for the weights (2 min between sets)

I have all 3 types of running that I will need, I will also do some 5 minute hill running session on the running machine at the gym.

Im sure my instructor will change some things for me, as there is lots of cardio machines there that he will put me on like rowing, skipping, punch bag and bike.



My diet and supplements

Diet
Breakfast Whey then Oats with/or cereal bars
Lunch Omelette
Evening Meal Mum decides..

Supplements
Whey - morning and after workout
Creatine Monohydrate
ZMA tablets X3, before sleep
Alpha Lipoic Acid, X1 (500mg) with a meal (2x a day)


Ill start the creatine cycle on monday, along with the ALA. Ive been told I should be having 3500 calories to be putting on weight, so I might have to get a weight gainer or MRP. Also thinking of Glutamine, heard quite a bit about it and im more than intrested, is it worth taking?


Please feel free to pick it apart and tell me what you think, this will probaly get scrapped and rebuilt.

Thanks Tom

divie

What are your goals, i suspect you are trying to loose weight by the look of your diet and training ie all the cardio?.If you want a balanced 3 day workout just do garys routine ive had some really good gains using it.If you are doing a 3 day workout make sure you work your all muscles every session.Also if your working your abs do them every other day at the very least, you may get away with only doing squats once a week as you do a lot of running and swimming which i guess will help build strength in your legs.2 minutes between each set is ridiculous in my opinion just give it 30 seconds, mayby 2-5 mins between exercises.

Nick500

30 seconds is far too small in my opinion,

if u can consistently do your next set after 30 seconds no way are you working the set hard enough...

i'm usually in so much pain after a set i need about 1 minute just to get my breath back, plus 1 minute more otherwise my muscles are fatigued. i usually drink water/energy drink in between each set too....

dunno about anybody else?

nick

divie

Yea energy drinks are good but if your struggling for energy eat more complex carbs like pasta throughout the day, i just drink a protien shake and pint of water while i train, which i recomend as this is when your body needs fuel most.Anyway i dont count the seconds i was just stating correctly that 2 mins every time is too long, in my opinion 30seconds mayby 1 min is ok.Do the 3 sets hard as you possibly can having a short rest-time inbetween sets and then have a good 5 mins rest after exercise is completed(all sets finished).Its a waste of time resting for to long between sets, you get plenty of time to rest once your exercise has been completed, 30 seconds is long enougth for me to catch my breath and change weights, we are not runing a marathon.If you are getting tired (fatigued) theres something wrong with the diet, i had to rest for 5 mins or so between sets when i started, but when i improved my diet especially more carbs it gave me plenty of energy to complete exercises without needing to rest so long inbetween sets.Dont get me wrong never rush exercises take as long as you need theres no point starting a set when your not prepared or fatigued as you wont get nothing out of it, but try not to wait to long before going in to next set as you are not going to be working the muscle hard enougth if you rest for to long.

PS Nick i disagree with what you said, i work to negative faillure as hard as i can, im working as hard as anyone, hence gains ive made, im earning a better body.It doesnt come easy as you know.Mayby because you do cardio before weight training that is why you need energy drinks and so much rest inbetween sets.No probs mate, but if you were not doing cardio you might find you need less rest inbeween sets aswell.I do have loads of stamina through other sports i used to do so mayby thats why i dont need as much rest, but i can assure you i train hard, i might not bleed but i give it my all

This is something everybody is going to disagree on mate,

zx9rjas

rest periods between sets all depend on your goals and your rep range.

10 reps is best to have between 30-90 seconds rest between sets
8 reps 60-0 seconds
6 reps is best to have 2 mins between sets
3-5 reps is anywhere between 3-5 mins between sets

As I said these are dependant on your goals, whether you are aiming for hypertrophy, strength or power and rest peroids are a crucial part of each goal.

I normally go for the 6-8 rep range for my working sets, and usually have 90 seconds-2mins between each set as the weight you use to pefrorm this rep range to near/total failure depletes muscle fuel enough to need this time to recover.
If I was performing 12 reps then I would be aiming for 30-60 secs.

I know tom performs cardio frequently as he is in the army and needs quite a high fitness level and is using the weight training for power and strength (and size obviously ). Get your diet in check tom and you will be laughing.

J

divie

Also if your lookng for stamina and loose weight its better to use lighter weights with more reps and go as quickly as you can in to next exercise this is what i used to do when boxing hence why im very lean, its called circuit training.This is one of the reasons i stopped boxing for a wile, i want to put on a couple of stone, i aim for 8 reps usually do 6-7.

tom84

bump to that J excellent advice as always.

to have 30 secs between sets particlarly on heavy sets would mean that ure not pushing ureself properly on the set before. Theres no way i could push a 2-3 rep benchpress and then 30 secs later do another set. I couldnt even move 30 secs later. And y take 5 mins between exercises if anything this is less important bcoz ure working either a different muscle group hence not important or working the same muscle from a slightly different angle so usual rest period applies.

Although in the gym I think most do tend to take longer at the end of an exercise but this is usually bcoz many perform heavy set/sets last. Plus its a good time to talk and be lazy

zx9rjas

Divie, do you do 6-7 with 30 seconds rest? :shock:

J

divie

Take a bigger rest at the end of an exercise is purely just to help you recharge without slowing too much between sets, this way it wont slow your progress down.We would all like to rest for a long time between sets but id sooner catch my breath, grit my teeth and get on with it, i like pain and i like fighting through it.Who gives a shit about talking to your friends in the gym, i train to build muscle not have a chin wag tom.Listen you have your way i have mine, like i said im a fit bloke not jut a strong one so i have the stamina to fight through the fatigue and i beileve if you try hard enogth you can.I dont stop the rep because im tired i stop it because my strength wont allow me to push the rep out so i am trying hard enougth, this post isnt about me its about opinions and have respect for mine.I push out 8 reps at 80kg with all my effort 1st set and the others drop slightly but not that much so i know there isnt a probelem because if i was rushing it my bench weight would drop radically, you may think my first set isnt heavy enougth but i cant do any more weight at 8 reps my chest aches like hell the next day and sometimes two days after is that a sign im not working hard enougth, yea i feel like a stiff acheing, burning sensation like the rest of you i just recuperate quicker thats obviously the reason you all disagree.
PS i do stretches