First a little bit about me.
BF: 20% (around there).
1. Drop body fat % down to 10-12%.
2. Increase strength (one primary strength goals is to bench 225lbs @ 19 reps...although very far away )
3. Want to lean out (if that is possible with this routine)
4. Increase muscle stamina
I have also started training in jiu jitsu and want my routine to coincide with my training. This is a WBB#1 routine modified to fit the goals above. I have added add'l sets as I feared that in the orig routine, the number of sets would not increase my stamina (please tell me if i'm wrong).
Anyhow, here goes:
Flat BB Bench Press - 4x6-10
Low Incline Dumbbell Press - 3x6-10
Dips - 3x10
Chinups (assisted) - 3x7
Deadlifts - 3x8-10
Dumbbell Rows - 3x10
Shrugs - 3x12
Squats - 4x10
Hack Squats - 3x10
Leg Curls - 3x10
SL Deadlifts - 3x10
Calf Raises - 4x10
Military Press - 3x10
Seated DB Press - 3x10
Standing Lat Raises - 3x10
Narrow Grip BP - 2x10
French Press - 2x10
Barbell Curls - 2x10
Hammer Curls - 2x8
I also try and do some sort of cardio like 4-5x/week. Is this routine okay to use or should i just stick to directly to the original WBB#1? Like I said my main concern with that routine would be lack of building muscle stamina with only 2 sets per excercise. Thanks for all the help!
Maybe a bit to much volume. Also WBB1 is mostly 6-8 rep range, not 10. Give the lower rep a try. If you go heavy enough for a weight you can only do 6-8 reps you will not tbe able to do some many sets. Also 6-8 rep is good for strength.
I think you have modified the routine to the point where it really isn't WBB1.
Thanks for the advice Berserker. I guess I was just too consumed with keeping things the same way, that modification of the routine was done too much . With the lower reps, will that hurt muscle stamina? Thanks!
I don't have a good answer for that, ask it training forum. I have heard some theory that the stronger you are the less effort things take.
My opinion: Strength does not hurt muscle stamina. Think about it.. a weight that I could lift 20 times when I first started out I can probably do endlessly now (in fact, a lot of my beginners weights are now my light warmup sets.. so 20-30 reps without struggling). Did I achieve this muscle stamina by doing endless amounts of reps and never going up in weight, or something specific to stamina? No. I got it by working in a lower to midrange rep and getting stronger. By being stronger, my muscles have to work even less now with that lower weight then it had to before.
Now, that isn't stamina, really.. but it works the same. Less struggle = less stress = longer lasting enginizer bunny.