Training program

by **Ryan_carpediem** » Wed Jan 23, 2008 4:34 am

hello guys. I signed up for a fitness program with a local coach( J. Wong) as I was sick and tired of my measly strength and gains. I just need some advice on how I should modify the program so that I can continue geting good results after my 3 month contract expires. Any comments are welcome

Workout A
BB deadlift ( he teaches more of a stiff-legged version)   5x 5
DB shoulder press( neutral grip) 5 x 5
DB Lunge 5 x 5
DB chest-supported rows 5 x 5
metabolic training: Kettlebell swing/ burpees for 5 min

workout B
BB front squat 5 x 5
assisted chin-up( bands) 5 x5
pushup 5 x5
DB chest-supported row 5 x 5
metabolic training

The number of sets/ reps is switched every 2 workouts to 4 x 10, followed by 3 x 15. Periodization is alternating: eg. 1 set of squat followed by 1 min rest then 1 set assisted chinup, 1 min rest and repeat. For 5 x 5 heavy days, 90s rest is used instead.Progression is linear.

According to the program, I'm supposed to eat 6 meals a day, with at least fist-sized portion of meat and vegetables/fruit every meal. More carbs on training day.
That's about all.
Thanks in advance

by **Ryan_carpediem** » Fri Jan 25, 2008 4:16 am

please,anyone out there can offer some advice?

by **Quagmire911** » Fri Jan 25, 2008 5:06 am

I would try out Stronglifts 5x5 after you have done that. DIfferent enough that you should see good progression. I don't see why you'd do 4x10 or 3x15 if you have strength as a priority however...

by **jdurando** » Fri Jan 25, 2008 6:13 am

Thats the question Ryan - what are your goals
If you are looking to gain strength Stronglifts 5x5 is a great program to add muscle, increase strength and cut fat. A great base to do anything after. Read the EBook and you will understand what questions you may need to ask, there's plenty of people here willing to help out.