Hey

Comando Tom

Hey all, im Tom and im training to be in the army, i know you think im crazy lol. But ive cvome her for fitness advice!

Ive got my final physical assesment comming up soon, i dont know when, but i need advise and fast.

I gotta be able to do more than:
50 situps in 2 minuites
40 pressups in 2 minuites
10 Pull ups
and 1.5 mile run under 10.30

Ive had several assesments, but i need a big big improvement for this one!

What i want to know is how to improve on all them. I also want to know how to get biger arms, bigger legs, better 6pack, and bigger pecks!

Ive got some Egg and Milk protein from Holland and Barret but its horrible, and some Creatine pills from there. I think the pills are working but i dont take the protein very often as it makes me sick almost.

Can you help me out?

Thanks!

PS, admin, if you read this please can u edit my username so it has 2 M's in the word Commando thanks sorry bout typo..

Comando Tom

Sorry couldnt see an edit button, I dont want to put on weight, it will make my army training so much harder.

Im 6ft tall about 11stone, what else do you need to know?

Thanks

Garry_8472

I can't really help you on the fitness/running but for size and muscle take a look at the begginers routine I posted in the training forum.

To improve your situps you need to work your abbs twice a week wedge your feet under something to counter balance you then hold a weight behind your head and sit up aim for 10-15 reps but do as many as you can, its the ones you struggle to complete that will cause the increase in strength. Then wait 2 mins and reduce the weight and go again then reduce the weight 50% and do a third set straight after the second.

I find that creatine powder works better than the tabs you need about 10mg/day. You need to get plenty of protein 6 eggs in 200ml of milk will give you 49gms of it and tastes better than the powders.

Good luck. G.

Comando Tom

Sounds like a mouthful that drink, any way off spacing it out? Do I need to drink right before training or hours before? What can I mix with it to make it tastier, bannanas ok?

Thanks Garry

Anonymous

hello tom, sorry mate i dont think i will be able to edit you username,

if you want to please reregister a new username

have you thought about trying a different protein powder?,

garrys drink is good,and will certanly pack on muscle

if you can 1 before training and 1 after...

lots of protein is what you need and make sure you eat it every 3 hours or near enough,to keep you body in a anabolic state.

Garry_8472

You can mix anything you want in with the drink bannanas would work well if your not roiding then as steve said about every 3 hours if you are then every 2. leave at least half an hour between drink and training.

With the creatine take it about an hour before training and take in some carbs within 1 hour of finishing your workout.

Where is jason at lately he could probably help you with the sort of goals you have better than me I'm more pure training for size.

Jason get you finger out mate.

Comando Tom

Yeh, Jason. Pull your finger out, this assesment is now two days away not a month! Help!! *Cries with nervousness* (If thats a word!?)

Comando Tom

Check out my emergancy thread plz lol :cry:
http://www.musclechat.org/viewtopic.php?t=1308

zx9rjas

Yeah I'm here garry, have been keeping an eye on everything just waiting for a post I can help with.

I train in a gym which is part of training army lads in the barracks in gosport, hampshire. Many snipers, para's and s.a.s lads have come through my gym and I have picked up some good info from them and used it myself. Although they dont train for size they are in good shape and quite strong for their size.

With regards to the holland and barrett egg and milk protein I know what you mean, its fu%king awful, although not as bad as their pure egg white powder, VILE!!!. Your much better off with their whey protein (vanilla is the best, bannana is crap) although I have found prolab's (pure whey) in vanilla is the best tasting and its around 30 for a 5lb tub.

When I am training for fitness(which is what you are looking for) there are some great things you can do.

Training - alternate your rep speed on a three week rotation

Week 1 - 1 second to lift the weight, 1.5 to lower
Week 2 - 1.5 seconds to lift the weight, 3 to lower
Week 3 - 2 seconds to lift the weight, 4 to lower

Obviously week to will be lighter weights and week 3 will be lighter still, this training rotation will work both fast and slow twitch muscle fibres depending on the speed of movement, it will increase power, strength and endurance in the muscle fibres, while giving slight hypertrophy(depending on diet/calorie intake).

Work opposing muscle groups in a workout like this.

Back / chest
Biceps / triceps
Quads/hamstrings
Do shoulders with calves

or slightly different

Back / triceps
Chest / Biceps
Quads / calves
Hamstrings / shoulders

Switch between muscle groups when training,

ie. Do a set for your back, wait 30 seconds then do a set for your chest, wait 30 seconds, then carry this on throughtout your workout.

This enables you to keep your heart rate up as of the short rest peroid, but gives each body part ample rest, also while you are working on muscle group the opposing muscle is getting stretched.

Keep your reps in the 8-12 range but every 3-4 weeks do a week of 6-8 reps.

As you are looking for fitness too you will need some great cardio work. You need to mix this up as your heart needs to be used to different rates.

Endurance is a must for all army training so I suggest you perform 30 minute running sessions as following

session 1 -

jog for 4 mins to warm up,
run fast(not sprint) for 30 secs then jog for 30 secs - do this for 22 mins
jog for 4 mins to warm down
6-8 sets of ab work

Session 2 -

Jog for 4 mins to warm up,
run at reasonable pace for 40 seconds then jog for 20 seconds - do this for 22 mins
jog for 4 mins to warm down
6-8 sets of ab work

You can add this session to give your heart a real workout and to make to other sessions feel easy (really help fitness levels)

Session 3 -

Jog for 4 mins
All out sprint for 15-20 seconds, then jog for 45-40 seconds - do this 8 times (gradually increase this to 12 over 12 weeks)
Jog for 4 minutes
6-8 sets of ab work

These sessions I used to do in the morning and they killed me at first but I got my 100m time to just under 11 seconds and my endurance went through the roof.

As you are looking to increase fitness and strength I can recommend doing power cleans and Power snatches at the beginning of your workout but at 10-12 reps instead of lower reps, these get your heart going and also work on strength and power.

With regards to your diet, You will need carbs and protein as you will be completing alot of high intensity worouts, sure not pure heavy bodybuilding workouts for size and strength but you will be burning calories. Also dont neglect your Essential fatty acids found in oils and nuts as you will need a moderate fat intake (higher than bodybuilders) as you will be burning alot and need this for brain function to stay sharp/ focussed and body health.

All this considered If you are new to any sort of training dont just jump right into it, ease youself into the schedule as you do not want an injury or burn yourself out and not make the next session.

However if you are reasonably fit already you want 3-4 times in the gym with 2, 3 or 4 sessions of cardio.

Also dont be afraid to use other equipment, gym boxing bags are great for all over workouts, swimming and an assualt course if you have one (our one is real tough, remember gladiators, they trained at our assualt course and it makes the t.v one look like a kiddies playground. Will get some pics of it on here soon)

Anyway hope some of this is of use to you.

J

Garry_8472

See I told you Jason would sort you out.