Monicas,
I'm currently bulking and back in the gym. I'm on this routine I've found online which is supposedly great for first timers -
Three work outs per week on non consecutive days.
Monday, Wednesday, Friday & Sunday.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
I run this program on a five week cycle as follows:
The first week 4 sets for 8 reps.
The second week 4 sets for 9 reps.
The third week 4 sets for 10 reps.
The fourth week 4 sets for 11 reps.
The fifth week 4 sets for 12 reps.
If I get all of the required reps on the fifth week then I increase the weight by 10% and repeat the cycle. If I don't get all of the reps on the fifth week then I repeat the cycle with the same weight.
Ideally, I'd like to be in the gym 6 days a week, rather than 4 days without necessarily over training myself. My question is, are their any other exercises I could squeeze in on my off days (Tuesday, Thursday & Saturday)
What to do on off-days, monicas?
posted on 20/8/14
Squeeze in some HIT work
posted on 20/8/14
comment by Dalglish's Double Fist Pump (U6580)
posted 3 minutes ago
Squeeze in some HIT work
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What is HIT exactly?
posted on 20/8/14
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posted on 20/8/14
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posted on 22/8/14
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posted on 25/8/14
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posted on 23/8/20
You should add cardio. Weight loss helps improve the body fat ratio to feel fitter.
High intensity training is a good option I find running up to 5 miles at an easy pace is a good easy alternative.
Use rest days to work out your heart and legs. You'll notice gains in your other training same as your lifting. As you develop your legs you'll get faster.
A more rounded programme should help to avoid a round figure in the long term while maintaining a significant amount of muscle.