Go Back   Bodybuilding.net - Bodybuilding Forum > >


Need A new workout (Pure Strength)



Reply
 
Thread Tools Display Modes
  #1  
Old 02-12-2008, 04:30 AM
Ferg Ferg is offline
Rank: New Member
 
Join Date: Nov 2007
Location: Saitama, Japan
Posts: 6
Smile Need A new workout (Pure Strength)

I have been weight lifting for two years now but have stopped due to being so busy.
Here is my situation:
I am foriegn exchaging right now. I walk 2~3 miles every school day. I wanted to try for wrestling when I come back my senior year along with some other sports. I have been eating lots of meats, having protien bars daily. I know good nd well that useless without a lifting routine.
My #1 goal is to build up my strength. Mainly around the arms.
Can someone give me a good workout for twice a week?
Help is really appreciated.
Here is my body build:
I did bulk lifting. Like every other foolish teenager, I focused on my curls only. Which now got me well, nice biceps and not much else.
I am around 65 kilograms and 172 centimeters tall.
That puts my BMI at 22%
My max bench ever was 170
I attached a picture so you have an idea of what my current state is.
Attached Images
File Type: jpg SA410020.jpg (28.7 KB, 57 views)
Reply With Quote
  #2  
Old 02-14-2008, 09:18 AM
Yoto Yoto is offline
Rank: New Member
 
Join Date: Feb 2008
Posts: 5
Default

It is not in the program but in the food you eat. To increase strength you mainly have to focus on low reps. Pick one main exercise for each musclegroup and do 5-6 sets of 3-6 reps. Then you pick 2-3 extra exercises for each musclegroup and do 2-3 sets of 8-12 reps. That should do it.

By the way, are you looking for a 2-split or a full body workout?
Reply With Quote
  #3  
Old 02-14-2008, 09:19 AM
Yoto Yoto is offline
Rank: New Member
 
Join Date: Feb 2008
Posts: 5
Default

And, yeah, you gotta eat a lot of food. Beef, chicken, milk, rice, beans, oatmeal and so on.
Reply With Quote
  #4  
Old 02-18-2008, 06:30 AM
Ferg Ferg is offline
Rank: New Member
 
Join Date: Nov 2007
Location: Saitama, Japan
Posts: 6
Default Oops...

That was pretty stupid of me to forget..
I would like to focus on my upper body. My legs are get plenty of exersize.
The biggest focus is on strength along with toning my chest, back, and arms.
Reply With Quote
  #5  
Old 02-18-2008, 08:00 AM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default

If you are looking to put on size up top, then work your legs also. It increases your GH production. There are many, many reasons to work legs....even if you don't care about the lower half of your body.

Protein bars can be good. You should be getting most of your protein from whole foods though. Compound lifts and eating are what will be putting on size for you. Squats, dead lifts, bench press, etc. Look at some of the routines in the training forum. Pick one and stick with it. Read the "How to Bulk" thread in the nutrition forum. I don't know if there are any twice a week workouts. You should be doing total body workouts if you're only going to lift twice a week.

Someone else could probably give some advice about what routine might work well...although I think you'll have to make something up if you're only lifting twice a week.

Here is an idea:

Mon:
Squats 4X8
Bench Press 4X8
Rows 4X8
Bicep/tricep (low volume)

Thur:
Deadlifts 4X8
Military Press 4X8
Pull ups 4X8
Bicep/tricep (low volume)
Reply With Quote
  #6  
Old 02-18-2008, 09:22 AM
widdoes2504's Avatar
widdoes2504 widdoes2504 is offline
Rank: Lightweight
 
Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
Default

Ross definitely made a good point about working the legs in order to improve your upper body. Squat to grow.
Reply With Quote
  #7  
Old 02-18-2008, 04:40 PM
J-Rock's Avatar
J-Rock J-Rock is offline
Rank: Member
 
Join Date: Aug 2007
Location: Illinois
Posts: 359
Default

Whole foods are the way to go. I only drink the shakes pre and post-workout.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 07:51 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.