Bench Press 4x10,10,8,6
Standing BB shoulder press 3x8
Bent over laterals 2x15,10
Squats 4x10,10,6,9
SLDL 3x8
Leg press 2x10 + burnout set (18 reps)
just rested today and ate a lot
http://www.functionalingredientsmag.com/fimag/articleDisplay.asp?strArticleId=323&strSite=FFNSite
scroll to the bottom for a reference list…
hey man, a general advice question. what is a good example of a lifting volume to help me best for strength and muscle mass gains (functional). After this guy who made sole improvement on only improving his squat and went from running a 11.6 to 10.8 in a single year, Im doing a lot more work to improve my squats as you can see with my routine now it has 3 days a week of squats (one of them being box squats) and im doing a add 5 pounds per week progression. Do you have any tips? thanks.
Bench Press 4x10,10,8,6
Incline DB press 3x8
Dips 3x10
Shoulder DB press 3x8
Bent over rows 3x12
Bent over laterals 2x12 + 2 dropsets
Weighted decline twist crunches
Im gonna stop spending money on supps from now. Just tell me what supps I essentially need and those are the supps that I will buy.
As of right now, my stack is:
Animal Pak Multi
MuscleMilk Protein (moving to Cytogainer soon)
Fast Twitch Kre-Alkalyn
Garbage. Don’t fall for the marketing hype, wasting $ on a label basically IMO.
Multi Vitamin/Mineral
Fish Oil
Protein Blend (whey/casein)
Post-workout (Dextrose/malto/whey)
ZMA
Don’t need much else if you’re eating enough and training hard. Remember these are SUPPLEMENTING your diet, not taking it’s place.
done a bit of research on ZMA and its effect on increasing testosterone only works on those defiecent in zinc ? other than that just a great sleeping product.
Most athletes lose more minerals and are deficient in zinc and magnesium as it is. It’s not going to do anything drastic like huge testosterone surge; that being said you being 15 and eating the way you do I would be willing to bet you are deficient in some minerals including zinc and magnesium.
Squats 5x10,8,8,6,6 + burnout set (first 2 sets were warm up)
Seated calf raise 4x20,15,15,12
2x10m walking lunges with dumbbells
3x10 single leg squats
3x10 glute kick backs superset with single leg press 3x10
just rested today but had gym and was veryy tired, not enough sleep last night.
spec. strength drills
quick feet drills
total of 100 reps ab circuit spread out in 4x50m at 70% speed
bounding drills 6x 30m
6x10m uphill sprints -30 second rest
8x35m sprints on flat grass- 3 minutes rest
Box squats 4x6
Deadlifts 3x10,6,6 + burnout set (22 reps)
Lat pull downs 3x8
Wide grip weighted pull ups 3x10
Leg raised chin ups 2x10
DB shrugs 3x15
Hip raises 3x10
ab circuit (300 reps)
Could you tell me about some of your ab circuits? I need a new one. I’m bored of the one I’m doing.
quick feet drills
bounding 2x30m
bounding diagonal 1x40m
2x50m at 70% speed (scorpion kicks, leg swings inbetween)
4x15m uphill runs at 80% speed
Weighted sled (10 pounds)
1x10m
1x20m
1x30m
1x40m
1x50m
Weighted sled (25 pounds)
1x15m
1x20m
4x30m
1x40m
4x50m
1x60m
Inbetween each sled run (10 pound sled) - russian twists with the 25 pound plate (20 reps)
Inbetween each sled run (25 pound sled) - med ball squat throws 3x
Bench press 4x12,10,8,6
Squat 5x8
Power clean 3x1/3x1/2x1/2x1 (weight increases after each group)
Leg press (explode on the way up) 3x10
Standing shoulder BB press 4x12,12,10,8
Bent over laterals 3x10 + dropset (burnout)
Hamstring curls 4x12,10,10,10 + dropset (burnout -got 7 reps in after the 4th set)
Did a nice easy 10 minutes on the stationary bike, not tired at all right now.
Why do you do squats and leg press in the same workout? Do you go heavy on those lifts?
My ab circuits are completely random, I use these exercises for the easy low intensity stuff.
regular crunches
reverse crunches
oblique crunches
side elbow to knee crunches
bicycle (each 3 seconds = 1 rep)
V ups (both legs at once, one leg at a time)
straight legged crunches
incline crunches
incline side crunches
sit ups
bridge/planks
So something like this…
30 crunches
30 reverse crunches
10 V ups
20 oblique crunches (on each side)
15 side elbow to knee crunches
20 straight leg crunches
-rest 1 minute-
bicycle for 60 seconds
side bridge for 30 seconds on each side
100 crunches
-rest 2 minutes-
plank till failure
-rest 1 minute-
20 V ups (one leg at a time)
crunches till failure
That was useless, that’s what I do in my workouts too lol.
But thanks for helping out bro. I appreciate it.