Workout help, need advice?.?

Question

Summer is coming up which means I'll have more time to sleep, more free time and more time at home. I am going to be a freshman next year. I want to take my workouts to some big extremes over the summer since I can sleep and rest more. How can I do this? Does anyone know of some good advanced exercises? I've been working out for 2 years now. I started working out seriously for about the past 7 months. Just need some good advice both on strength training and running. I need to improve my speed on running. I'm a male.
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Answer 1

ok what are your fitness goals you mentioned bringing your weightlifting to an extreme and running.... for strength training you need low cardio heavy reps with low count on sets. So your training the muscle to handle more weight. Running on the other hand is higher intensity and you may loose some build. The happy medium i recommend 3-4 sets of 10-12 reps. Train one muscle group once a week, never train chest shoulders or triceps on the same day or day after. These muscle groups are used together in almost all lifts so you'll tire really fast without a sucsessful workout. Eat some lean protein meats tuna, egg whites, chicken breast... the best workout doesn't mean anything on a poor diet. Try to get in 1-1.5g of protein per pound of bodyweight. Cardio is either on your off days of lifting or after lifting NEVER run or do cardio before lifting unless its a short warmup. Make sure you get your sleep because that is when you heal. Use 3-4 different lifting techniques to train each muscle group. Preacher Hammer curls are the prime bicep technique, one arm dumbell rows and shrugs are back's , french curls and overhead barbell extentions are tricep's, and squats and leg extentions are leg's, chest is dumbell fly's. I always keep these lifts in my routine since they're prime muscle building techniques and throw in 2-3 others. I can email you a complete workout sheet with lift tips and techniques I use if you like [e-mail] I keep it up to date on the PC. Also keep a lifting journal so you can keep your progress and see where you need improvements. I also log diet and suppliment info into mine. Here is a free download to print the sheets http://www.trulyhuge.com/TrainingJournal.pdf and just put 3 holes in and put into a 3 ring binder. Lastly you may want to look into a whey protein isolate a protein powder with amino acids and 0 carbs. Take 30 min prior to lifting and again after lifting no later than 30 min after lifting and take with some carbs like rice or peanut butter into the blender with it. Carbs are important in bodybuilding kind of like a shuttle to the muscle fibers for protein synthesis (healing the muscle) to take place.

Answer 2

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Answer 3

I am of a similar build and here is what it took for me to bulk up: -four hours a day in the weight room, five days a week. The rest days, of course are just as important as the workouts. -double the recommended daily caloric intake -a gram of protein for every pound of body weight daily I started at 160 lbs and in a little over a year got up to 185. My diet and activity levels were such that I didn't gain body fat. All of the gain was muscle. But if you crunch the numbers, the gain was only about 2 lbs per month. It took an obsessive level of dedication to gain that weight and the sad thing is that when I stopped the workouts, in about a year I was back down to less than 160. So, the reward is not lasting but if you are trying to become a better athlete as well, it pays to bulk up a little. Good Luck!

Answer 4

it's not about speed (running), but it's about duration/intervals while running! increase intensity every 5 minutes (interval) couple that with proper strength training ang good eating habits, you'll be ripped in no time!

Answer 5

swimming is real good on strength, also when lifting dont forget to do the negatives also.

Answer 6

steroids