Ok my frined and I just joined a gym togehter finally. He is about 5'10 and about 190 not sure on bf% or his level of strenght. I am 6'0 and 330 with 25% bf. I was wondering what would be a good 3 day split routine would be for me and him to go on so we could help each other through the workout. He's looking to maintain weight and get cut, I'm looking to basically maintain strength and lose fat. I'll be on a more strict diet then what he will follow and will do more cardio then he will as well. I have read that you shouldn't do cardio after lifting but that is the best time for me cause I would all ready be at the gym and could use the eliptical riders which are easy on the knees(4 orth suguries for cartlidge).
To my knowledge cardio is fine after lifting. That's actually when it's incorporated into my routine (Turbulence Training for Fat Loss). Might I suggest using the bike instead of the eliptical, it is just as easy on the knees. Also have you thought about doing HIIT as your form of cardio?
how about Home grown muscle workout that should give you and your friend a good body.Look in the fitness faq it will be under home grown muscle??take a look!
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Well I've decided that we should go with HGM and devote one day to cardio alone or do a small workout for the parts we feel are lacking behind possibly.
Ok gotta question about HGM, been doing our own thing and planning on starting it next week, do we go by a percentage of our 1 rep max at all or do we just randomly pick the weight for our first set?
my guess would be that you find your 1RM and then use one of the calculators you can find somewhere online to figure out your 6-8RM. or, just test out what your 6-8RM is. i believe the first cycle of phase 1 called for 6-8 reps and the second 3-5. Whatever reps they require you to do, test out before hand to find out your maxes for that amount of reps. sorry if it sounded confusing at points, but that'd be my best advice
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so basically this week my friend and I should just set our maxes and then use the pyramid system for the weights? Anyone have a link to a calculator that gives a percentage for 12 reps?
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Originally posted by zlightning: so basically this week my friend and I should just set our maxes and then use the pyramid system for the weights? Anyone have a link to a calculator that gives a percentage for 12 reps?
I do not think the calculators are that reliable. Also doing your max right off the start is a good way to set yourself up for injury if you have not been tgraining. Also your weight will change very quickly (newbie gains) You are better off finding your weight level by trial and error. I f you are doing HGM Phase 1 the first part is 12-15 reps (first 4 weeks) then is goes 8-12 reps higher weight. I suspect the first 4 weeks is designed to 1. let you find the right weight, 2. get good form because at such high reps you are working with very managable weight, 3. make sure you do not "kill yourself" and give up, while at the same time 4 starting you off.
Good luck
Peter
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Peter
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Well I chose the beginner part because I haven't lifted in a while but I guess I didn't include that in my post. I was apart of a college football program last year and hurt my knee and am no longer playing.
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