Thanks guys for the advice. Yes I’ve checked RossTraining out before-some real good info and workouts on the site. I get what your sayin, work the muscle endurance with the cardio. I’ve started doing my free weights with more intensity making them more anearobic in nature. I’ll stick to these compound movements them mix it up with routines from rosstraining, mike mahler aggressive strength, kettlebells maybe.
Filero, what do you mean by static-dynamic complex in regards to power and strength training?
I’m unsure of a strategy to take for strength if I train it on one day.
I think I’ll stick to 4 big movements:
Squat, Bench, Military(Shoulder)press, and a back movement(Seated row ,
Dumbbell row,chin up?)
In order to avoid hypertrophy adequate rest (3-5mins)must be given between work sets, right?
Say I started with the Squat(aiming for 5 reps 90kg) as follows:
Warm up sets: 8 reps 30kg
7 reps 50kg
6 reps 70kg
work set 5 reps 90kg
Should I then continue the same with the other 3 lifts?
Then I would cycle round the 4 lifts again for 1 set of 5 without warm up sets?
How should I then progress each week? more sets,less reps more weight?
In other words what is the best plan to see progress when doing strength once a week?
Just want to do this right - seemed to get alot of DOMS when lifting for hypertrophy but feel much better now when lifting for endrance as well. |