program

[rabbit229]

i cant seem to fined a good training program out there could some one help,
i can only fit a 45 min work out monday,tuesday,thursday,friday at 6am i want to earn some big gains and will work hard at my diet to.could some one plz help. many thanks

[kaberle_15]

It sounds like you have a pretty demanding schedule and if you can only train 45 min four days a week you probably wont have enough time to diet correctly, rest and the stress alone may hinder gains. Why cant you focus more on training?

[xlxBigSexyxlx]

Thats tough.

My suggestion, concentrate on compound movements.

Do bench, deadlifts, power cleans, and squats as your "big" exercise each day respectively


look to superset due to time



why can't you workout for 30 more min?

[TR'05]

45 minutes is more than enough for a good training session.

Big Sexy nailed in with the compound movements.

kaberle, makes a very solid point. Stress and lack of sleep is what you should be truly concerned about- cortisol is the antithesis to testosterone .

A. Compound Movement- 4x6

B. Supplementary Movement- 2-3 x 15-20

C1. Accessory 3-4 x 8-12
C2. Accessory 3-4 x 8-12

[rabbit229]

thanks for your coments but dead lifts and compound move movements i dont under stand as im new to training. and dead liftes? i feel that my body needs to rest to grow and 45 mins is plenty, after my training sesh i will eat 7 meals aday... i got a diet of this site(many thanks) but could you plz explane the above, thanks

[xlxBigSexyxlx]

I don't think this is what TR meant exactly, but it could work.


Maybe something like:

Monday: Incline bench press 4x6
Dips 3x15
Flat Bench or Close Grip Bench 4x12
Skullcrushers 4x12


Tuesday: Deadlift 4x6
Chin Ups 3x15
Bent Over BarBell Rows 4x12
Standing Barbell Curls 4x12

Thursday: Clean and Press or Standing Military Press 4x6
Side Laterals 3x15
Arnold Press 4x12
Barbell Shrugs 4x12


Friday: Squats 4x6
Dumbell Walking Lunges 3x15
Straight Leg Deadlift 4x12
Standing Calf Raises 4x12


Deadlift:
http://www.youtube.com/watch?v=hqxim0YXr90

Power Clean and Press
http://www.youtube.com/watch?v=eXpAtyerivE


Arnold Press:
http://www.building-muscle101.com/arnold-press.html

Compound Exercises (some of them)

compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.


Shoulders: Military Press, Power Clean and Press, Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up, Pull-Down, Deadlift, Row

Chest: Push-Up, Dips, Bench Press

[TR'05]

I don't think this is what TR meant exactly, but it could work.


Maybe something like:

Monday: Incline bench press 4x6
Dips 3x15
Flat Bench or Close Grip Bench 4x12
Skullcrushers 4x12


Tuesday: Deadlift 4x6
Chin Ups 3x15
Bent Over BarBell Rows 4x12
Standing Barbell Curls 4x12

Thursday: Clean and Press or Standing Military Press 4x6
Side Laterals 3x15
Arnold Press 4x12
Barbell Shrugs 4x12


Friday: Squats 4x6
Dumbell Walking Lunges 3x15
Straight Leg Deadlift 4x12
Standing Calf Raises 4x12


Deadlift:
http://www.youtube.com/watch?v=hqxim0YXr90

Power Clean and Press
http://www.youtube.com/watch?v=eXpAtyerivE


Arnold Press:
http://www.building-muscle101.com/arnold-press.html

Compound Exercises (some of them)

compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.


Shoulders: Military Press, Power Clean and Press, Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up, Pull-Down, Deadlift, Row

Chest: Push-Up, Dips, Bench Press

Great post, BigSexy.

To the TS: teaching yourself proper technique on compounds is not impossible. Start light and ask for help, if need be (for the most part, people at commercial gyms are retarded so be wary).

IMHO, I would not perform cleans or other olympic lifts. Although they are a tremendous exercise, they are extraordinarily technical; especially for new trainees. Olympic athletes devote decades to mastering proper technique. I am not discrediting them, I just feel that a SOHP is an easier functional lift to perform and learn.