strength/endurance/speed

[dragonschild]

hey ppl
i am trying to figure out a new training program as i have achieved my goal wiv my previous one which was get a toned/build body and i no longer want to go bigger but wanna maintain my size but get my muscles more defined. I have made a program for my new workout which my aim is for strength/endurance/speed and have been doin it for a few weeks but i dnt seem to be achin the next day after my workouts like i use't to, i don't feel that i have worked but when i go to workout the next day my body does feel a bit tired from previous workout. I have dropped my weights a tiny bit say bicep curls i dropped from 20kg doin 8 reps to 17 n half and 10 reps, but i don't seem to feel it, anyone got any help or advice to give me please?

thanks

[muaythaiguy15]

You should also try increasing your sets. Honestly, dont concentrate on reps so much. To tone you really do have to either have great metabolism or do cardio.

My advice, stay on the same workout you used to but do 15 reps and lower the weight only a tad bit so that those 15 reps are hard as hell and just add more cardio and lessen up on protein and calorie intake. Also, dont exceed 15 reps on upper body workouts unless its push ups or dips etc.

[dragonschild]

ok, cheers mate, but wot if i can't do 15reps on say 60kg on free weights and i have to go down to like 50kg wount that decrease my body size over a period of time, coz i can't do 15reps on 60kg do bout 10 reps 3sets, shud i be worried about lossin my size a lil or is there a sacrifice going to have to be made, like decrease weight till i get 15reps and loose size?

thanks

[muaythaiguy15]

Ah damn metric system! Low weight high rep is supposed to tone, and vice versa for mass.

For me, this works best, 6 weeks mass training "3x8-12" at maybe 70-80% of max lift. For my cut/tone phase I do "3x12-15" with 60% of max lift (all percents estimated, not quite sure exact).

Also, if that doesent work for you. Try this. Take 2 excercises from each body part and do one set of 12-15. Do 2 excercises for each body part every monday, weds, friday.

Itll cut you up and leads to low chance of overtraining. Try this...

Bench Press
Incline Press
-
Military Press
Arnold Press or See Saw
-
EZ Curl (outer)
EZ Curl (inside)
-
Rows
Dealift
-
Shrugs
Neck lift

Followed by leg training...

It looks long but its only one set each excercise. The trick is to find a good level of intensity. Remember 1 on, 1 off, 1 on, 1 off, 1 on, 2 off

Any other questions just ask.

[shirase]

ive got to disagree with high sets high reps I realize it hits your cardio more but I personally prefer to separate the 2. Ive increased my cardio and strength a good deal by working out right after 10-20 minutes of cardio, lifting weights low sets and fairly low reps, somewhere between 10 and 3 reps, usually something like 5 or 8, and maybe doing 1-3 reps every once in awhile to test yourself. An example of what I might do is skip rope for 15 minutes then do 3 sets of 7 chinups, 2-3 sets of weighted janda situps and 3 sets of both hammer curls and tricep overhead pressups usually 5-10 reps. This doesnt actually increase your muscular endurance as much as 15 reps would, but it certainly increases your strength a good deal more, and if I alternate these workouts with high rep bodyweight workouts once in a while my endurance improves just fine.