Body For Life

[Todd Fish]

What do you think about it? The fiance and I have started it and i'm wondering what ya'll think the pros and cons are.

[fitone]

Its a great program for beginners. But, its too generic. .

[Jean-Paul]

If you aren't doing anything at all just about any prefab routine will have some positive results. If the structure of the routine helps you get into it and get consistent, then by all means do it. I think that it is a great idea for people to empower themselves, and it appears that Bill Phillips does a good job of that. Once you get broken in though, you may find yourself wanting to branch out some more. Good luck with your program and keep us updated on your progress.

[Todd Fish]

Thanks for the quick replies. I'll definately keep you guys/ girls posted. I think the eating side will help me out the most. I'm a little concerned about the exercise part. But think it's because the plan is (as you put it) pre-fab. I definately need more cardio than 20 minutes 3 times a week. The resistance training will mix up my usual routine for a while, but i'd like it to me a bit more intense. I do think that with a little editing it will help me achieve my final goal.

Thanks

[Jean-Paul]

Post up your workout that you plan to do and we will evaluate it for you.

[Todd Fish]

O.k. for the past few months i've been doing your 5 day split with cardio thrown in. I'm getting decent results. The past week or so i've done the Body for life workout. Here is a schedule that i'd like to try. Tell me what you think. My final goal is to Max out the Army Phsyical Fitness Test. Which is 77 push ups. 82 situps and 13:18 2mile run. My current is 56 PU, 76 SU, and 14:00 2 mile. This workout doesn't include abs. I currently do them inbetween every couple exersises on resistance days. Each exercis would be 3 sets of 8-10. Some days I drop down to 3 sets of 5 just to mix it up and size up my progress on bench.

Mon
Morning
20-30 minute light run

Evening
CHEST
Bench Press
Cable Crossovers
Incline Bench
Flat bench Flies
Decline Dumbell

TRICEPS
Dips
Overhead tricep extension
rope tricep extension.

Tuesday
Morning
20-30 minute light run
evening
Cardio
3 miles 8min or less pace


Wednesday
Morning
20-30 minute light run

Evening
BACK
Pull up
pull overs
low pully row
DELTS
shoulder press
lateral raise
upright row
shrugs


Thursday
Morning
20-30 minute light run

Evening
Cardio
3 miles 8min or less pace


Friday
Morning
20-30 minute light run
Leg press
lunges
leg extension
barbell curls
incline dumbell curls
concentrarion curls

Saturday
Light 45+ minute run
Abs???


Sorry about how long this is. I can't wait to see your reply.

[Bill Hartman]

Todd,

You're running too slow to break a 13:18 2 mile run.

You must be able to run 2 back to back 6:39 mile runs to achieve your goal. You're running 8 minute timed miles which will make you better at running 8 minute miles.

Time yourself in the one mile run first. If you can't run a 6:39, break it down farther to 1/2 miles of 3:19 and/or quarters at 1:39 if you have to. Then run as many intervals as you need to reach 2 miles of running.

When you can run a 6:39 mile, rest long enough to run a second 6:39 mile. From there simply reduce the rest time in between.

You can still do your a.m. "tempo" runs for recovery purposes 3-4 times per week, and I'd probably lose the 45 minute run. It's killing your strength levels (it's als makes you breath hard and sweat and all that nasty stuff [img]tongue.gif[/img] ).

If you're serious about the push-up test you need to do three things. Increase you max bench presses/close grip bench presses, train your push-ups, and increase your abdominal strength (a major limitation in doing push-ups).

That means cut back on chest training volume and increase the intensity.

How to train to increase # of push-ups

1. Get a stop watch or clock with second hand
2. Do as many push-ups as you can and time it.
3. Rest as long as it took to do the first set.
4. Perform a second set of push-ups for time
5. Rest as long as it took to do the second set
6. Repeat until vomit
7. Repeat 3-4 days later

Bill Hartman, HARTMAN Certified since 1966

[Todd Fish]

So... would you do the push up thing in place of the chest and tricep workout in the gym?

The three miles was going to be all at once not as 3 seperate miles at 8 minutes. The mile repeat is a good idea. I was trying to think of something similar but I wanted to keep the heart rate up for 20 minutes.... It probably wouldn't have much time to drop though....

Any recomendations on what exercises and how often to improve the sit-ups.... Besides lots of sit-ups, which i'm not opposed to doin, it's just an obvious answer.
I'm trying to mix it up a little I have 9 months until the test If I get, I don't get burned out.

again thanks for the info.... This place rocks.

Any chance of putting in a gym in South Carolina?

[Bill Hartman]

No, the push-up thing is not a substitute. You still need to train presses for maximal strength. Push-ups are more of a strength endurance test, so they won't conflict.

I understood that you weren't running separate miles at 8 min pace, but your overall pace is too slow to get where you want to do.

Adding some intensity will get you where you want to be faster than you think.

Bill

[Todd Fish]

Very cool... thank you so much for your input.

now it's time to get sore.....

[Todd Fish]

I'd first like to thank all of you for your help. It's helped so much that I'm back for more.

O.k. So i've been doing the routine above (pretty much) for the past four months now.... Definately showing gains. I've always heard that you should mix up your workout every so often. Is it time?

Bill,
You have missed your calling as a Drill Seargent. I wish I was tough enough to do your push up workout. I lasted a couple of weeks and wussed out. I am however doing push ups 3 mornings a week. 2 sets of 40 in April 2, sets of 50 in May and so on... The test is in October... do the math... If I keep it up I should do fine...
I also got a little laxed on running the past couple of weeks... but I'll get a running partner in a week or so.

o.k. enough rambling... Should I change my workout if it's working? If so, what would you do? All Dumbells? Machines?

Thanks....