Quote: (10-07-2013 04:11 PM)MrXY Wrote:
Quote: (10-06-2013 09:17 PM)metalheadatheart Wrote:
Many great comments.
Just to clarify, I was mainly talking about strength gains, although I have gained visually in the same time frame.
I definitely agree about focusing on good form. Nothing like an injury to talk you out of working out.
My workout week looks something like this:
Monday & Friday - heavy kettlebell swings, for time or until my grip gives out (I've recently upgraded to a 70lb kb). Then either bench/pistol squat ladders (sets of 2-3-5, usually 3 or 4 cycles) or barbell side press and kb goblet squats
Wednesday- KB snatches, 6 sets of 10 per hand, then goblet squats
Simple, but effective. KB snatches are what the Secret Service uses for conditioning. If you haven't tried it, I recommend it.
I usually add heavy farmer carries, depending on whether I'm strapped for time. I haven't deadlifted in a while because I pulled a muscle in my back, but the kb snatches fill in for this to an extent.
I never use the machines. Free weights all the way.
No wonder you aren't making the gains you want-that's a terrible program. It looks like the crap fitness magazines put out as the latest "amazing workout" or douchy personal trainers have cougar housewives do. At best, it's good for a a variation workout occasionally once someone already has built a good base of muscle
Get on Starting Strength or a good 5X5 program like the Stronglifts one, and add some auxiliary exercises such as dips, pullups, and curls
there is so much good information available even on this website, which isn't about strength and conditioning, that its just too hard to take the time to try and set someone right that clearly is unwilling to listen to others or do the research.
bench and pistols are the only thing in there worth a shit for size and strength.
kb snatches are fun, they are grueling and they work the shit out of your conditioning - but they wont make you much stronger nor bigger