>> |
CrossFitter
!!4JAoBaB1PP/
>>24900 You've got some good exercises, but a bad arrangement. I assume your goals are to gain strength/weight?
1. Why do you have sets of 10 and 12 reps? These are better for solid hypertrophy, but they build more slow twitch muscle than 1-5 rep sets, and give more endurance than strength. Low rep sets, while not having as great a volume, are still very able to build muscle due to the higher hormone levels they promote, and you'll get much stronger faster too. 2. You may want to move Wed's overhead presses to Monday, where there's no upper-body pressing work, and then add 1-2 sets of squats on Wednesday, for the growth hormone response. 3. Drop the curls on Friday for more chin-ups. They'll work your biceps, along with other muscle groups. Isolation movements are a waste of time, unless your a pro bodybuilder on roids who is aiming for specific hypertrophy on some muscles in order to compete. If you are, then I have no idea why you're posting here. 4. If the conventional deadlift hurts your back, you've got to take another look at your form. "Starting Strength" (by Rippetoe & Kilgore) has a great chapter on it, and a good program in general, if you're still in the novice/early intermediate stages of lifting.
And of course, to gain weight, drink your milk!
|