strength programs for gym

ask jezzEn

as the coach there? why the hell are you coming to a PC gaming community i just cant see the logic

ask n00n lol xd

doesnt really metter, if you go every 2nd day then 2 bodyparts will be fine..

All the pressure on the arse.

your asking crossfire for these sort of questions?

Deadlift squat and bench and shut the fuck up

nerds shouldn't go to gyms

Do you follow a diet? Power training is 20% weight lifting and 80% food.

omfg i just love these topics xDDDDD

if u speak german there is a good site ;)

2 month 15 rep sets --> 2 month 10-12 rep sets --> 2 month 3-6 rep sets.
every fourth week is off and you should just relax yourself.

5 sets in basic moves + 2-3 sets in other moves
monday: bench + weekly changing moves
wednesday: deadlift + weekly changing moves
friday: squat + weekly changing moves

try everything new with good control and right weights. i did get 15kg more to bench with this kind of program when i was younger. its really simple and didnt have any special shit so it worked.

ask n00n.

ask alexl

n00n like a pudzian :D

damn i laugh at people who are trying to impress nerds with their gym threads..

if you would be really interested in this shit you'd already have the site and your plan, or else you would already have asked some good friend who knows the stuff, or else you'd already have asked something from real trainer
but no.. you come and make a journal at gaming site :D

www.elitefitness.com :D

as nonix said: 2 body parts a day if u go 3 times a week (add stomach whenever u want.. i prefer on the same day as i do legs + some other day).

my trainer gave me a new plan which looks like this:

1st day: bench + biceps (+stomach)
2nd day: legs + shoulders + stomach
3rd day: back + triceps + neck

this is pretty much the standart and same plan which i had before. But what is new:
bench = 4 exercises
biceps = 3
legs = changing every week (one week the front side, next week the back side) + calves
shoulder = 3
back = 4
triceps = 3

so pretty much exercises but i only do 2 (should do 1) real working set for each exercise.
e.g. bench
starting with 20kg , 40kg then working set 75kg = maxmimum weight so u can to it 8 times.
so it SHOULD be 25% , 50% , 110%
Not sure if this really is a good plan. Atm i do it like this:
40kg , then max weight , then a bit less so i can do 8 again.


but this rly is the wrong side for such questions :D ask your trainer maybe?

google it

ASTRIX AND OBELIX FTW

any decent gym got his own coaches to guid u
and make a program that suits u ....

I went to the gym today and there's a new machine there. I only used it for about an hour and then I started to feel sick.

But it's great, it's got KitKats, Mars Bars, Crisp's and everything in it!