I'm currently doing Max OT, my strength has improved a lot (bench has increased 16lbs), and I'm only following those principles for 4 weeks.
I haven't grown much though. But on the other hand I haven't been following my diet for the last 6 weeks, so that's probably the reason [img]smile.gif[/img]
I'm also on maxOT.. each week I've been increasing the weight on everything and week 2 already shattered all my maxes.. my DB shoulder press jumped up 10lbs in each hand. That was my biggest whoa!!
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Originally posted by SmartRetard: Im thinking i need to start a routine thats planned out for me. If i want to improve overall strength and look cut which do you think i should go for?
HGM. Planned out for a year, if you want. Some phases in there tie in nicely with bulking and/or cutting.
It might help if you elaborate on where you are now. Things like have you been working out before, what plans do you have for your diet.
The only reccomendation that I have experience with is HGM. I stuck with it for the entire year. So, if you are looking for a planned program for a year then take a look at it over at Men's Health. They don't call it HGM anymore it's like their video series or something like that.
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in any of these workouts can i incorporate running in the mornings and after workouts and push ups and pull ups on a regular basis and still have the workout uhm, work out?
Originally posted by SmartRetard: in any of these workouts can i incorporate running in the mornings and after workouts and push ups and pull ups on a regular basis and still have the workout uhm, work out?
I think they all suggest 1 hour of cardio in morning and 200 pushups on the off days. NOT!!
Cardio/running is up to you. Alwyn's ebook has recommendations on how to train cardio for martial artists. If you are interested in gaining weight/muscle mass, running might kill that, unless you could eat A LOT. Some extra pushups (not too much) on OFF days are probably OK, but the workouts will have all of the exercise you need. Remember, your muscles develop while they are RESTING/RECOVERING. If they never rest/recover, they never grow. I'd say pick a workout, do the workouts, add in some running on the off days if you want, eat well/eat, rest well.
Just a few basic questions-
Basically, you should not work out the same muscle 2 days in a row, right? I should at least give a day of rest between working out the same muscle? Meaning i can work out the same muscle a maximum of 3 times a week.
By diet, does that just mean clean eating or does it mean a specific eating program?
I have the idea that i need to do pullups, I feel the need to have them in my workouts because its a good back builder. Is there any possibility that i can follow a program and still do them?
This one is worth bumping. Not only martial artists, but athletes in general would benefit from Alwyn's program. I completed it once, I'll be starting it up again in the new year, and probably will stick with that program in some form, periodized various ways to change it up a bit.
Anything I've done since I originally did Alwyn's program seems to bring me back to it. The more I learn about training and the more I look at and analyze various routines, the more I appreciate how Alwyn has his program put together.
Alwyn's let me post an excerpt from his ebook on my site. The excerpt is not the routine, but a piece on some training pricinples.
I agree that Alwyn's stuff is pretty good. It's hard to make the most of it, if you don't already know olympic lifting, and and a few other things, that, if you already know them you probably don't need a book. I specialize in online training for martial artists, doing program design, and also in person training in the Northern Va area, please check out my webpage: www.integratedperformancecoach ing.com
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