Weight training advice

Hi! I would like some advice on strength training for the next 3 months pls. First of all BB is not my sport. I will train 6 days a week with 1 day complete rest. 3 hard weeks with 1 week recovery where i will just down the intensity. so there will be 3 of these blocks in the 3 months. 3 days of the 6 days will be at gym. So on those 3 days i will do 2 workouts. 1 workout in gym and the other outside. Except for the gym training i will do 10 to 14hrs cardio a week.

My question: If i will do 3 days gym training per week will it be better to do 3 days full body workout or how would you suggest i do it in those 3 days? Leg strenth will be more priority. Im starting a 12 week test en cycle on monday (250mg/week). Reason for this is to help with the 3 months strength training as well as rapid recovery from day to day

It would help to know the sport. I would go with splitting the routine. Try not to overtrain the muscle groups required for the sport (legs?) but when you do them you will really need to blast them for strength since they are getting so much cardio. I fear with three days full body you'll be overtraining more than just those legs!

I also think you need to up those cals more than you think. You were the guy who didn't want to put on size really, just recovery and stength right? But with all that cardio and test in your system I think upping them wont hurt at all to facillitate proper recovery.

Shit Inja you stay up late at night, you a vampire? :lol:

Yip im that guy. Im contemplating seeing a sports dietician. Think its worth it?
Its clear that i will put on weight in the next 3 moths. But with all the cardio i prob would loose allot of the water retention so it should be lean muscle (i hope)
Do various sports. From adventure sports, triathlon ect. You right, should try not to overtrain the legs. But i want to try and "klap" them in the next 3 months since my seasons really only start after March. Was thinking in the line of 1 day full body (mon), 1 day legs (Wed) and 1 day upper body (fri).

Not many other ways to split it?

here is what i would do:

Monday - fullbody,with squats no deadlifts
Wednesday - fullbody,with deads no squats
friday - fullbody,with squats no deadlifts

Just adjust sets and reps according to how fast you recover.

Yeah, Actually alot of work keeping my up late, averaging 6.5 hours sleep a night and really feel it hurting my body and recovery. Its amazing how important proper sleep is. I get 8 hours plus and immediately see improvements in my strength the next day! Stay connected to the forum for 4/5 hours and try to check posts in between very very very slow computer and marginally slow internet connection.

The only 3-day split I've ever done was legs, back/rear delts & bi's, Chest/front delts & tri's. Hit them uber hard though (long sessions) with lots of liquid nutrients while training.
Since your already cutting it so fine you should already be in the gym working out a 3-day split that will work with your cardio. You don't have much time, go man go!

Unfortunately cardio wont help with water retention, you can only really hold this down with an anti-aromatase. But at low doses you wont feel much.
Its already a bit late for this but: I don't like adding in orals to first time cycles because I think its in the users benefit to find out how excess testosterone effects their system. But since alot of guys like to kick start their first cycle with Dbol or something, and I don't know if you plan to cycle again, you might try 40mg a day of turinabol. It will help with the strength much earlier into the cycle and if you limit it to 4 weeks at low dose shouldn't really effect your joints...

Ok so im going with Inja's advise here. I will split the upper body in 2 days as follows:

day1: back/rear delts and bi's
Day2: chest/front delts and tri's

Could you pls recommend exercises for those 2 days. I will do 4sets of each excercise of 12;10;10;8 reps each. Maybe 2 exercises per muscle. Want to keep the workout to maybe 1hr. Any suggestions?

ABC01 wrote:

Ok so im going with Inja's advise here. I will split the upper body in 2 days as follows:

day1: back/rear delts and bi's
Day2: chest/front delts and tri's

Could you pls recommend exercises for those 2 days. I will do 4sets of each excercise of 12;10;10;8 reps each. Maybe 2 exercises per muscle. Want to keep the workout to maybe 1hr. Any suggestions?

What about your shoulders(traps)? What about your core(abs)?

To maximise muscle growth in your body overall,go very heavy on compound movements(deadlifts,squats,pullup,bench).You cant build muscle without them.Dont do the drop-set thing (12,10,10,.Its not necessary.Choose a weight thats heavy enough to make you fail at the 8th rep.Do 4 sets of 8.If you fail at rep 6 or 7 in the last 2 sets then thats also good.Anything over 10 reps wont help you build muscle fast.You shouldnt be doing isolation movements in the beginning,like bicep/tricep,the compound movements if done correctly will exert more than enough force for them to grow nicely.You can do isolation for arms once a week in your spare time.You also dont need to concentrate on delts,the bench and shoulder movements will do the same as i mentioned for bicep/tricep.

Day 1: Back - deadlift,pullups,bent-over rows,1-arm rows
Arms - tricep extension,skull crushers,dips,preacher curls,stand barbell curls

Day 2 :Chest - Flat barbell bench,incline barbell bench - Flat dumbell bench,incline dumbell bench.
Traps - Dumbell Shoulder press,vertical barbell rows,shrugs

Thanks Tiny

Abs/core will be done 2x per week during those days. Legs on its own