First off, I want to thank Big Mikey for helping me get this training thing started, he he hasn't made it easy Chest, Shoulders, Triceps: pushups: 2 sets to failure Flat bench press: 3 sets of 8-10 reps Incline bench press: 3 sets of 8-10 reps Pushups: 2 sets to failure Seated dumbbell military press: 3 sets of 8-10 reps Lateral raises: 3 sets of 6-9 reps Bench dips: 3 sets to failure Behind the head dumbell extensions: 2 sets of 8-10 reps It doesn't look like fun! I'm taking about minute and a half between exercises, 'cause you know... I'm a big wimp. Anyway, when Big Mikey does post on this thread, can you please thank him for me? Oh, and I named it "Out Muscled" because a guy I was rolling with and we were fighting for a guillotine/guard pass. And he said "You can't out muscle me, use technique".
Flat bench press: 3 sets of 8-10 reps [/QUOTE] around thirty kg is perfect. I get to 9 and I'm like "RAWR THIS HURTS!".
As long as you are lifting explosively then you won't have to worry about that. In fact it will help make you faster and more powerful.
With a 30 Kg bar, you don't need to worry too much about muscle bulk and weight.... push on, you'll see your speed increase as well! Osu!
Done the excersizes. I was struggling quite about, finding it a bit harder to type. I'm not sweating at all though? Is that normal? I sweat when I'm at class. :/
Have you considered doing Starting Strength or Stronglifts 5x5? These are focused more strength than hypertrophy, but as a beginner you should see some big gains in both strength and size from them. They're very popular programs and a lot of people have had success with them. (Though I would avoid any of the versions of Starting Strength that include power-cleans, unless you have access to a good coach for that lift. Getting some coaching on your squat is a good investment as well.)
How good for you is it if I cycle about 8 miles a day? It's 4 miles to class 4 miles back, but it's pretty much flat the whole way, only slight inclines and declines. :/
haggis neeps and tatties - 3 sources of carbs - turnip, potato and oats. not recommended if your trying to cut. if you're carbo loading however..
