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Some advice

  • 28-02-2010 8:49pm
    #1
    Persuader
    Closed Accounts Posts: 6 ✭


    Hi all,I'am looking for a good programme for strength and gain a bit of size.I have been a gym user for a number of years but have always struggled to find a programme that works for me.Thanks in advance for any help :) .


Comments

  • #2
    corkcomp
    Registered Users, Registered Users 2 Posts: 5,114 ✭✭✭corkcomp


    Persuader wrote: »
    Hi all,I'am looking for a good programme for strength and gain a bit of size.I have been a gym user for a number of years but have always struggled to find a programme that works for me.Thanks in advance for any help :) .

    google "starting strength". you may get more specific advice if you post current stats,diet and your goals ..


  • #3
    Persuader
    Closed Accounts Posts: 6 ✭Persuader


    Thanks for reply,I'm 5"10 and 11 stone,would like to get to 12 half stone if I could.I would also love to increase my bench if I could.
    DIET
    Breakfast=Quick Oats 1 piece of Fruit,Whey Shake or piece of Chicken

    Mid Morning=Brown Bread Chicken Sandwhich and Apple

    Lunch=Chicken+Rice

    Dinner=Chicken+Pasta+Veg

    Bed=Cottage Cheese

    I'm also currently takeing Maximuscle cyclone twice a day at the moment

    PROGRAMME=3 Day

    5 Min Cardio
    Squats 60k 1 sets 15, 65k 2 set of 12 reps
    Bench 50k 1set 15,60k 1 set of 8 and 1 set of 6-7 reps
    Shoulder D/B 14k 1 set of 12,16k 2 set of 9 reps
    Lat pull down 50k 1 set of 12,55k 2 set 10 reps
    Bicep B/B curl 20k 2 set of 12 reps
    Dips 2 sets of 12-15 reps

    I do above every 1st and 3rd day and below routine in between.I take one day rest in between workouts.

    Squats 5 sets of 5 80k
    Bench 5 stes of 5 65k
    Pull ups 5 sets of 5 usually struggle on last set of this might get 3-4 reps


  • #4
    Persuader
    Closed Accounts Posts: 6 ✭Persuader


    Hi all,just wondering if anyone had a chance to take a look at my routine,and what your opinions are.Thanks.


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