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View Full Version : Good Workout For Army and Muscle Gain???



OsaBoy5
04-19-2007, 07:34 PM
This is what ive been doing to get prepared, is this a good routine or should I find another one???
Monday Wednesday Friday(All 4x10) "Less Weight"
Bench
Lat Machine(Front And Back)
Curls/Shrugs/Forearms/
Squats/Raises

PT Also Mon Wed Fri (Increases everyweek)
6 x 30 Push-ups
6 x 30 Sit-ups
2 x 10 Pull-ups

Tuesday Thursday Saturday "Heavier Weight"
Clean & Press 2x8
Squats 2x12
Pullovers 2x8
Bench Presses 2x6
Good Mornings 2x8
Barbell Curls 2x8

Saturday
Go up the pyramid: (or half pyramid workout)
Set/Step 1: 1 pullups/2 pushups/3 situps
Set/Step 2: 2 pullups/4 pushups/6 situps
Set/Step 3: 3 pullups/6 pushups/9 situps
Set/Step 4: 4 pullups/8 pushups/12 situps
Set/Step 5: 5 pullups/10 pushups/15 situps (Your first set sets are basically a warmup)
Set/Step 6: 6 pullups/12 pushups/18 situps
Set/Step 7: 7 pullups/14 pushups/21 situps
Set/Step 8: 8 pullups/16 pushups/24 situps
Set/Step 9: 9 pullups/18 pushups/27 situps
Set/Step 10: 10 pullups/20 pushups/30 situps (Here is where you should fail / max out)
Go down the pyramid: (or reverse order pyramid = toughest to easiest number of reps)
Set/Step 9: 9 pullups/18 pushups/27 situps
Set/Step 8: 8 pullups/16 pushups/24 situps
Set/Step 7: 7 pullups/14 pushups/21 situps
Set/Step 6: 6 pullups/12 pushups/18 situps
Set/Step 5: 5 pullups/10 pushups/15 situps (Still tough until this point reaching failure at every level)
Set/Step 4: 4 pullups/8 pushups/12 situps
Set/Step 3: 3 pullups/6 pushups/9 situps
Set/Step 2: 2 pullups/4 pushups/6 situps
Set/Step 1: 1 pullups/2 pushups/3 situps (Finish cool down)

Neil
04-19-2007, 09:41 PM
If you are joining I would forget about the weights and start running.

Hazerboy
04-19-2007, 09:45 PM
Crossfit.net

lose the curls, machines, and any isolation movements.

muscleup
04-19-2007, 10:29 PM
Crossfit.com

lose the curls, machines, and any isolation movements.


If you are joining I would forget about the weights and start running.

It's crossfit.com but, :withstupi x2

Bikkstah
04-20-2007, 07:24 AM
Don't worry about building muscle. If you're enlisting in the Army or Marine Corps, you're not going to have enough protein in your diet at basic/boot to sustain any of that muscle. Run and do push-ups and sit-ups. Buy a small ruck from a local surplus store and start rucking.

bigred1974
04-20-2007, 08:44 AM
do your push ups and sit ups 3-5 times a day, and lose all the weight you can afford to lose because youll be running your butt off. Set a stop watch with an alarm for 2 minutes and time yourself with your push ups and sit ups. make sure your running 2-3 miles a few times a week. Just dont over train before you go, shin splints suck horribly. Where you going? I did mine at Ft Knox Ky.

OsaBoy5
04-20-2007, 10:18 AM
But they put an emphasis on gaining upper body strength before I enter, so just stick to the PT??? Im not that big of a guy, im 6'5, 185, thats why they told me to gain a few pounds before I enter, so i thought it could gain more muscle by gaining more weight, the 18x is very physical

KingJustin
04-20-2007, 10:28 AM
I was going to suggest crossfit.com as well. Just do the workout of the day each time and you'll be in good shape.

Also, I would gain as much weight as I could, because you're going to lose a ton when they stop letting you eat!

OsaBoy5
04-20-2007, 12:23 PM
King, do you think you could help me make a 2500 calories meal plan to add to my 2000 weight gain shakes-Myles

KingJustin
04-20-2007, 12:43 PM
Hah, sure. Are we talking about for right now or for when you're at basic?

bigred1974
04-20-2007, 01:59 PM
But they put an emphasis on gaining upper body strength before I enter, so just stick to the PT??? Im not that big of a guy, im 6'5, 185, thats why they told me to gain a few pounds before I enter, so i thought it could gain more muscle by gaining more weight, the 18x is very physical
train for basic like you would train in basic. Youll put the strength on as you train. I was 6-5 and 255 when I went in and was a fat body. I came out of A.I.T. at 205 and was in the best shape of my life. They are going to work you like a rented mule, so do the pushups and situps to get used to what youll be doing probably 20 times a day in the beginning. Youll hear a lot of "Half left face. Front leaning rest position, move!!" " ready, exercise." Learn your chain of commands, learn your weapons, and learn your general orders as you would learn the bible. If the Drill Seargants dont know your name after week 8, youve done it right. Good luck guy.

OsaBoy5
04-21-2007, 09:52 AM
Thanks for the advice bigred, ill be sure to remember!!! King its for now, not basic, thanks

OsaBoy5
04-22-2007, 09:44 PM
is it okay to grom from a 2500 diet to one that consists of 4500???

joelhall
04-23-2007, 09:09 AM
here's one i used for the RM:

M: 2 sets of press ups, chin ups and sit ups

running 3 miles
T: 4 sets of shoulder presses 3 sets of chins
cycling 10 miles

W: rest or light running

T: repeat Monday

F: repeat Tuesday

Sat: 2 sets of total maximum of press ups sit up and chin ups and swimming

S: Rest

Not sure how the army compares with the PRMC but you need to work on your shoulder strength and body endurance.

Try to up the reps every week and add at least half a mile to the running each week and 1 mile to the cycling and 15 minutes to the swimming (depending on your pools rules)

Also, try and get a wrist roller and workout your forearmes as much as you can. The reps are up to you, but generally during the week try and do around 50-75% of your max reps, then balls to the wall on saturday.

Also every week or two swp one of the cycling routines for sprint/run circuit training. And eat as much as you can!!!

Another trick, try doing some wieghted steeping when you get the chance and try and do 1 minute intervals of sprinting and walking on it, and when you can do 100 pressups easily add some weight to yourself and do them instead on the week days and the saturday.

Hope this helps

joelhall
04-23-2007, 09:11 AM
should have pointed out that on the wednesday and friday you should do press ups and sit ups as well. sorry.

joelhall
04-23-2007, 09:11 AM
oh bugger! And hyperextensions. i'm just not with it today