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My first post, hi to everyone
Just to start off with great site, also muscle magazine was a great read.
And also life of iron is awesome.
Anyway I have been training for a year now. I first started training to strengthening my back (mild kyphosis) thatÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s all sorted out and am able to do any exercises. I started out training on a full body work out, but had minimal chest work because of the kyphosis and for the past four months have been on a 2 day split.
Seated row (close grip) 1 warm up set and then 4×8-9
Seated Chest press (machine) 1 warm up set and then 4×8-9
Lat pull downs (close underhand – like close grip chine ups) 1 warm up set and then 4×8-9
Leg press 1 warm up set and then 4×8-9
Calf raises 3 x max (currently about 17)
15 min cardio
Shoulder press (machine) 1 warm up set and then 4×8-9
Seated dumbbell raise1 warm up set and then 4×8-9
Bicep curls (cables using straight bar) 1 warm up set and then 4×8-9
Tricep press (cables using straight bar) 1 warm up set and then 4×8-9
Ab holds 3x 45 seconds
Fit ball crunches 3 x 15-17
Back extensions 4 x 10-12
15 min cardio
Rest one day start again at day 1
My goals now are to gain some size my stats are
Weight 64 kg
Body fat about 14%
My diet is
Breakfast: oats with water and protein shake or 3-4 weat-bix with protein shake over it (protein shakes made with water)
Morning tea: fruit and a bottle of water
Lunch: brown bread sandwich with chicken and lettuce
Afternoon tea: fruit
After workout shake: protein with water with some apple juice
Dinner: steak/chicken/lamb with veggies and salad.
Before bed: protein shake with milk on training days water rest days.
Looking for some help with a new training program and anything that needs to change so that I can start putting on some size.
Sorry for the long post.
That doesn’t look too bad. You might want to consider leaving the cardio for your off days or just the days you aren’t training legs. But I donÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢t think 15 minutes would have any significant effect anyway.
I think something you really need to adopt is variety, in your training and diet. Try writing out another workout for each day of your split and alternate between them each workout. Just look at the exercises you have currently and think of a substitute for that exercise, this will give you greater variety to your training and hopefully better results.
Here’s an example:
Seated row –> bent over rows (1arm DB rows)
Seated Chest press –> DB Bench Press
Lat pull downs –> Chin ups
Leg press –> Squats (step ups)
ThatÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢s just an example because I wouldn’t want you doing some of those exercises without a spotter or someone to teach you proper form, but there are still good exercises which you can choose from that are safer.
Also, if you want to bulk up I would guess that you definitely need to eat more. It’s good that you are eating small meals regularly but fruit and water isn’t going to be enough. You really need to try and get 6 proper meals in during the day, and snack on fruit and whatever in between meals. I donÃƒÂ¢Ã¢â€šÂ¬Ã¢â€žÂ¢t think its a good idea to be eating the same thing everyday either. You can still eat healthy while getting variety, and I think variety is one of the keys to a healthy and successful diet. So try to mix things up and have a few meals a day where you can get some more variety and experiment with some other meals.
@mr 32 wrote:
so you think i should increase the food intake, i was think more carbs and maybe some flaxseed oil.
so you dont think i need to move to individual body part training.
Yes, you need to eat more.
It would also probably help to mix up your training. There’s heaps of different strategies you could adopt. I’d suggest trying something different for 4-6 weeks – some sort of body part split would be okay – then once you’re done with this do a cycle on your original program so you can see if you’ve made progress.
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