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alert20
07-05-2008, 05:56 AM
Iím trying to design an 8 week cycle with the intention of taking up a martial art..So I need to focus on strength, strength endurance, cardio and flexibiliy.
Iíve been using weights for about 7 months mainly for hypertrophy.I plan to do 3 strength endurance routines and 1 max strength routine.
I can squat over my bodyweight but will keep the max strength to one routine until my core strength improves( especially lower back)

Muscle endurance

This is the routine I designed to be performed 3 times a week.

Squats//Front Squats
Bench press
Lat pulldown
Lunges
One arm Shoulder press
Close grip bench press to skull crusher

Adductor pulldowns(only on 2 ME sessions) in preparation for splits.

Other exercises I intend to use are incline bench, decline bench, incline dumbbell bench,bent arm pullover, decline pullover, cable cross, dips, front raise and pullover,
one arm seated row, bent over dumbbell row, side lunges, leg press.

Is exercise selection and order ok?
I use one arm shoulder press because I broke left collar bone 6 months ago so there is strength imbalance.
This would initially be performed for 2 sets 15 reps with 30-50% IRM?
Is it best do to this as circuit training?
How long should the rest interval between sets and circuits be(2mins?)
How should I progress?Will I get the reps up to 25(30/40%1RM) then up the weight again?
I believe the no. of exercises should be 4-8.
How many exercises for upper/lower body?
If I have 7 or 8 should I stick to 3 leg exercises and 4/5 upper body?

Max strength

Squat
FrontLat Pulldown or ChinUps(underhand grip)
Bench Press/dumbbell incline press
Shoulder Press

Barbell shrugs 1 set 10 reps once a week
Forearms-reverse curl,wrist curl(palms up)2 sets each 6-8 reps
-done with max strength routine

Should I alternate routines or stick to one?
Is the exercise selection right?and the order?no.of exercises?
This is performed vertically so to get adequate rest of 3-5 mins right?
How should I progress?Is this a good strategy
I perform two sets of each exercise?8 reps then up weight for 5 reps for 3 weeks
5 reps up weight and 3 reps every fourth week.




Cardio

I was thinking of HIIT for cardio. This will give me a balance of aerobic/anerobic right?
Where should I jump in ?
30 sec sprint phase 30 sec rest phase 10-12 sets

then move on to 60 sec sprint phases lower rest phase from 2 to 1 mins
and raises no of sets

How much cardio.
I was thinking 2 HIIT sessions and one steady state run(I play soccer for an hour every week so maybe this could replace this)


Iíll also do core work 3 times a week(sits ups(for hip flexors, back extensions, ab work) and dynamic stretches everyday

Order of sessions in week

This is the most difficult part Ė how should I order everything in a week for appropriate recovery and use of energy systems.
Iíve planned 3 muscle endurance, 1 max strength, 2 HIIT sessions. When should I have the rest day. Can I perform HIIT in the one workout after muscle endurance.

A few more questions. I lifted for hypertrophy and gained about 21 pounds going from 10.5 stone to 12 stone. Iíd like to get to about 12.5(My height is 6 foot) Can I still gain some muscle mass lifting for strength? Could I lose any body fat in this cycle?
Also some nutrition advice- when I lifted for hypertrophy 3 times a week I took a protein shake (whey protein/carb sugars(maltodextrin/dextrose) after the workout and only on the workout days. Should I still take a shake like this when I lift for muscle endurance?

Hope someone can fill in the blanks for me especially ordering sessions in a week and the amount of cardio and any other suggestions.

TheSeeker
07-06-2008, 12:54 AM
You have too many questions. I'll try to answer a few...

Q: How long should the rest interval between sets and circuits be(2mins?)
A: It shouldn't be anything more than 30 seconds.

Q: How should I progress?
A: It's all up to you. More reps, more sets, less rest intervals, your choice.

Q: How many exercises for upper/lower body?
A: You're not a bodybuilder. You don't need to do more than one exercise per muscle.

Q: Should I alternate routines or stick to one?
A: Alternate them. There's nothing worse than getting a plateau.

Q: Is the exercise selection right?and the order?no.of exercises?
A: It seems that you have enough compound movements to begin with. Make sure you do the heavy compound sets first in your workout.

Q: This is performed vertically so to get adequate rest of 3-5 mins right?
A: What do you mean by "vertically?"

Q: Is this a good strategy
I perform two sets of each exercise?8 reps then up weight for 5 reps for 3 weeks
5 reps up weight and 3 reps every fourth week.
A: It's called Linear Periodization where you basically increase the intensity of your workouts in certain phases of your training. Powerlifters call it "cycling." It could work.

Q: how should I order everything in a week for appropriate recovery and use of energy systems?
A: In order to prevent fatiguing your CNS, do not do your "Max strength" workouts more than once a week. Aside from that, I don't know...

Q: Iíve planned 3 muscle endurance, 1 max strength, 2 HIIT sessions. When should I have the rest day. Can I perform HIIT in the one workout after muscle endurance?
A: Be careful about your "muscle endurance" training. You don't wanna go balls to the wall with these and don't do anything heavy! The bare minimum rest days per workout is 48 hours. As for your HIIT, I don't know when you should do it...

Q: Can I still gain some muscle mass lifting for strength?
A: Muscle is a byproduct of strength.

Q: Could I lose any body fat in this cycle?
A: It's possible.

Q: Should I still take a shake like this when I lift for muscle endurance?
A: If you wanna gain some mass, then sure.

Eric Downey
07-06-2008, 12:15 PM
Why the hell are you answering anything. What have you done?