|
2005/04/15, 10:37 PM
I'm trying to prepare for officer pt's for officer candidate school. So basically, I'm running, doing situps and pushups.
Yet, I'm pretty lean, so I'd like to bulk up. I know that to bulk up, I should use heavier weights, less reps, so would doing lots of pushups not help me bulk up as well as get ready for the PTs? does anyone know a way I can reach both goals (ie bulk up/get ready for PTs) in one exercise?
Also, I've been doing ab workouts everyday to prepare, I think my abs are much more defined, but is the "everyday" thing not a good idea also? The running is also a bit worrisome, since that burns more calories...
Thanks in advance for any advice. The few times I've posted before, I've recieved amazing help.:)
|
|
|
|
2005/04/16, 12:58 AM
Hey ncandidate im not one for people who reply to your messages by saying go research yourself on "fit buddy" but yet here I am about to do the same. To try and sum it up for you quick you want to bulk up?? gotta eat big and lift big. So lift 6-8 reps get in your meals (AND PROTEIN PROTEIN PROTEIN). As for abs well ive read about this myself alot and some say you can train your abs everyday others say treat your abs like you would any other muscle. It needs rest too... Personally, I do abs 4-5 times a week... If there not hurting the next day well i try and make it so they hurt the following day and then i can rest them. Seems to work for me.. Im noticing definition like crazy but youll have to see what works for you. And remember most of all to eat right. -- back to the fitbuddy thing. You want to research this a bit? Go to the message board and at the bottom there will be a search bar-- type in Abs... or Big chest exercises and youll get more info than you need. I hope i helped.
|
|
2005/04/16, 06:31 AM
You can do a standard bodybuilding program and include push ups/pull ups/sit ups as supplementary lifts...so for example do incline bench press and then super set it with push ups with no rest in between...then rest....and repeat....or do rows....and super set it with pull ups.....I suggest a program like this....
Day1: Chest/Triceps
Superset1: rest 1-2 minutes in between sets
Incline Bench Press(12*,8,6,4)
Floor Shoulder-wide hand placement Push Ups(as many as you can)
rest 5-10 minutes between exercises
Superset2: rest 1-2 minutes in between sets
Close Grip Bench Press(12*,8,6,4)
Floor Close Hand Placement Push-ups( as many as you can)
rest 5-10
Incline Dumbell Flyes(8,8,8) rest 1-2 minutes in between sets
/\ handle pushdowns(8,8,8) rest 1-2 minutes in between sets
Day3: back/biceps/abs
-Deadlifts(12*,8,6,4) rest 2-5 minutes in between sets
-Sit Ups(12,10,8,6)....hold a dumbell and/or use decline bench/and or use a cable station for additional weight to do just those reps...
-Rows(12*,8,6,4)rest 2-3 minutes in between sets
-Leg Raises(lying/hanging)(as many as you can with good form)-butt should come off the floor...for added difficulty hold legs as straight as possible(instead of bent)
-Pull Ups or Cable Pull Downs(12*,8,6,4)rest 2-3 minutes in between sets-use added weight resistance on pull ups if you can do more than those reps...on last set you can do a set of chin ups instead of as many as you can...
-Twists(12,10,8,6)-use resistance as with sit ups...
-Ez Bar Curls(12*,8,6,4)rest 2-3 minutes in between sets
-Alternating DB hammer curls(12*,8,6,4)rest 2-5 minutes in between sets
Day4: Rest/or Cardio
Day5: Legs and Shoulders
Squats(12*,8,6,4)rest 2-5 minutes in between sets
Sitting Military Barbell Presses(12*,8,6,4)rest 2-3 minutes in between sets
Stiff Legged Deadlifts(12*,8,6,4)rest 2-5 minutes in between sets
Lateral DB or cable raises(12*,8,6,4)rest 1-2 minutes in between sets
Sitting Calf raises(12*,8,6,4)rest 1-2 minutes in between sets
Alternating Front DB raises(12*,8,6,4)rest 1-2 minutes in between sets
Day6: Rest/or Cardio
Day7: Rest/ or Cardio
Ab workouts everyday are counter productive ...once a week works perfectly fine if you go heavy...also remember you'll be using your abs heavily for support and stabilization with exercises like squats and deadlifts...
|
|
2005/04/16, 08:09 AM
yup bang on target menace.. and ncandidate.. its true that abs are just like anyother muscle group.. they need rest to recover.. max u can do is 2 times a week.. do them with extra weights in addition to your body weight.. for example do them on machine crunches or hold a plate of like 10kgs on ur chest and do the floor crunches..
that'll be more then enough for u... follow the program menace give u.. u'll get good strength and definition..
--------------
A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME
Me and My Body are competitors... we compete each other for different goals..
supplements are Helpers.. not the Drivers of Health wagon
|
|
2005/04/16, 04:14 PM
Wow, thanks for the advice menace.
I had a few questions though:
-What does the "*" mean, next to the 12s? Does that mean I should do more weight on them/less?
-What weights should I use when doing these super sets? Heavy enough to challenge me, but light enough that i can complete them? or, diff weights?
-So would it be alright to run 3x a week (since running is a huge part of PTs...it wouldn't be counterproductive would it?)
Also, thanks rm...I've used Fitbuddy several times, and it's been really helpful like you recommended.
|
|
2005/04/16, 08:55 PM
*= 30-50% of your max ...this is a very light warm up set....to get your muscles ready fro the working sets....
The reps I gave you is the most you'll do...if you pick a weight...and u can do 9 when it says 8...then increase weight...if you end up doing 7 instead of 8...that's ok....some days you'll be weaker or stronger depending on many factors....So for example do incline bench press for just 8 reps and then with no rest drop down and do as many psuh ups as you can....then rest and repeat...
remember 'super' sets all it means is that you're combining 2 exercises without rest....so you're working to the limit on each one with the given reps....if to do 8 reps on bench press you need 150...then pick it...when it calls for 6 reps...increase it by 5-10 lb....slight muscle fatigue+sligh weight increase...will probably get you to 6 reps at 155-160...for example...etc....
for example in this program, run on Day 2 and Day 7( go for long runs....if you can do 3-5 miles do it...and keep trying to do it faster and faster every workout...some workouts switch it up and try instead of running faster time...maybe slow down a bit and run for 6-8 miles.....)...really suggest you take Day4 and Day6 to rest....
On days you go for long runs eat more carbs....especially complex carbs....
and drink a gallon of water...(water, tea, coffe)
|
|
2005/04/19, 07:39 PM
Ok, thanks again.
So it shouldn't matter that this workout focuses mainly on "getting bigger," it should still help me to prepare for PTs right?
|
|
2005/04/19, 09:09 PM
getting bigger is a combination of training and diet...if you want to keep your current size more or less...then keep your caloric intake stable...and just focus on getting more protein...and healthy fats....the program I gave you focus on a balance between size and strength....if you want more strength..then feel free to lower each rep range by 2 reps...and go down low(6,4,2) or (5,3,2,2)...down to 2 reps....however make sure you're warmed up...and have a competent spotter ready to help you....and pick weight that you know you can do at least 1 rep with good form....because some days you'll pick a weight for 2 reps and end up doing 3 reps or 1 rep...but generally try to get up at least 1 rep....remember to rest longer when doing lower reps....when u get down to like 2-4 reps..rest at least 2-3 minutes between sets....
I almost never do push ups...but since my bench went up so much...I went from 30-40 push ups to 60+ push ups...ofcourse you can be more exercise specific(to be great at push ups...you'll get best results by doing push ups...but then you need balance in your muscular development)....but then again...you'll be doing these exercises in the program I gave you anywayz.......you can rotate certain exercises....one week do pull ups with wide grip, then do chin ups with narrow grip, then do one arm cable pull downs....don't be afraid to mix it up....(so push ups with really wide hand stance or narrow, or with legs raise, etc)...mix it up
|
