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2005/12/08, 07:51 PM
Ok i my goal is to gain weight by putting on as much as muscle as possible, i have access to the wieght room at my school 5 times a week, but once a week or so its never planned the weight room is closed, so by this my lifting scheducle is thrown off, how many times a week,to gain as much mass and strength, should i lift for compound lifts like squats cleans and flat bench.......
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2005/12/08, 08:33 PM
What kind of training experiance do you have prior to this?
If you run the risk of missing workouts, then I would say go for a 3x a week total body training split. That way, if you miss a workout with TBT, then you can just do take a day off, do the workout the next day, and move everything over one day. That, and for many people, it is very effective, especially younger lifters.
Yes, compound lifts, squats, deadlifts, pull ups, bent over rows, bench press, etc.
As for sets and reps, I would recommend a form of undulating periodization (as I almost always do with TBT). Day one, max effort strength (1-6), day 2 hypertrophy (6-14), day 3, medium reps (5-10).
Move your workouts around so that you are alternating the rep range on each workout.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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