Lookign for a new programme...

LegacyUser

Bad news is I can only go three days maybe 4 days a week...

I would like it to be intense and tough.

Since I'll be going three days a week? Should I have a full body or a split body programme?

Does anyone want to help me make a kick ass programme???

Dragan

What are the goals bro? Size, strength? I seem to recall you being pretty lean?

LegacyUser

Yeah that's me...13 stone, 6'1 and 10 - 12% bf.

I want to get bigger I reckon...i'm bored of my physique. I've done the lean thing, i think it's time to try get intimidatingly big. Or at least try to...

I think my problem is I only have 3/4 days max a week to train...will that hold me back?

Dragan

Not at all dude, if anything that is perfect, i find most people get the best results hypertrophy wise with more rest!

Leave it with me as i have stuff to do here but we'll sort something out over this evening and tomorrow, and no doubt plenty of others will chime in as well!

LegacyUser

Awesome appreciate it...might pop down your gym and give you an arm wrestle to gauge my level haha

Hanley

The basic starting strength workout is pretty kickass. i can't access it atm cos I'm in college, but I think the URL is startingstrength.com/workouts

It's actually something I'm considering doing in the next few months. Just get back to basics and hammer out some old school no frills training. Add in pullups/pulldowns/rows as a warm up on the 3 days. Maybe do a bi/tri super set at the end of one or two of the workouts and you're good to go.

No frills, no complicaton, no TUT/ideal rest period crap, just lots of heavy lifting, good food and a hard as nails work ethic.

EDIT: that's so becoming my sig.

agentgreen

Hanley that link wasn't working. Any chance you'll post is again when you get a chance?

Thanks

Colm_OReilly

http://startingstrength.net/workouts

I believe the assistance exercises are added by the fan. I'll check later at home and post for definite. But the A & B are solid iirc.