Quote (SKCRaynor @ 16 Feb 2010 14:29)
Hey there....ok let's see what I can do.
First of all, in order to increase stamina and strength, he is going to need to follow a good 5x5 plan (with few breaks inbetween) and an hour of various cardio (like sprints, HIIT, explosive jumps etc) afterwards and then on other weeks a hemovascular circuit. Here is the 1 month plan:
Month 1 -
(week 1 - 5x5 - all exercises performed in 5x5 except for abs and calves which are performed 5 sets until failure)
Day 1 - chest/shoulders/tris - BB Incline Bench, Flat Bench Dumbbells, BB standing military press, DB seated arnold presses, Weighted Dips, DB tricep kickbacks
Day 2 - Back/Bis/Traps - Straight Leg Deadlifts, Bent Over BB Rows, Lat Pulldowns, Lawnmower DB Rows, DB Shrugs, BB Reverse Shrugs, standing olympic bar curls, EZ-bar preacher curls
Day 3 - Quads/Hammys/Calves/abs - ATG BB Squats, BB Stationary Lunges, Laying Leg Curls, Seated Leg Curls, Standing Machine Calf Raises, Donkey Calf Raises, Hanging leg raises, Seated V-Crunches
day 4 - OFF
Day 5 - repeat day 1
Day 6 - repeat day 2
Day 7 - repeat day 3
After each workout of 5x5 - he will do 1 hour of solid cardio. This will include a combination of sprints, HIIT, explosive jumps, and stairmaster (sprinting up the stairs).
Between regular workout sets will be no more than 15-20 seconds of rest.
He will need to aggressively BCAA up...at least 5g every 45 minutes of training (also 10g pre and 10g post) - he requires more bcaas than a normal person because of the severe intensity of training.
Week 2 - hemovascular (all sets will be performed in reverse pyramid - high weight first, ending on low weight....but no breaks between sets of a specific exercise...example....bench press 225 x 5, then immediately after go down to 185 x failure, 155 x failure, 135 x failure, 95 x failure)
Day 1 - chest/abs - Bench Press, Cable Flies, Incline DB press, laying Overhead dumbbell extensions,1 set of pushups until failure, hanging leg raises, situps, alternating crunches, and v-crunches.
Day 2 - back/calves - Lat Pulldowns, Cable Rows, Straight leg deadlifts, lawnmower DB rows, 1 set pullups until failure, standing calf raises, donkey calf raises, and seated calf raises
Day 3 - Shoulders/abs - standing military press (gorilla press), dumbbell front raises, seated db shoulder presses, db shrugs, bb shrugs, hanging leg raises, situps, alternating crunches, and v-crunches.
Day 4 - legs/calves - Hack Squats, DB lunges, Leg Extensions, Leg Curls, Standing calf raises, seated calf raises, donkey calf raises
Day 5 - Arms/abs - Standing EZ bar curls 21's, seated db hammer curls, standing reverse curls, DB kickbacks, DB skullcrushers, cable tricep pulldowns, front wrist curls, hanging leg raises, situps, alternating crunches, and v-crunches.
Day 6 - OFF
day 7 - OFF
Do cardio at the same pace as during 5x5 week - 1 hour after training - various styles.
Don't forget the BCAA's before/during/after workout.
Week 3 - Repeat week 1
Week 4 - Repeat week 2
anyway - as for diet...please refer to the diet I just posted at the top of this page (or last page) and make adjustments for your bodyweight/activity level in caloric needs....then just remember carbs for first 3 meals, no carbs for 2nd 3 meals...except for a good dose of simple carb post workout (waxy maize would be the best).
Remember us? So it's been a little longer than a month and he was wondering what to do now? Stick with the same regiment and work out plan or is it time to do something else?