Im looking to add about 10 to 15 lbs of muscle. I weigh 155 lbs 5 foot 11 inches.
Mondays and Friday-GSP Rushfit- This is mostly done at high intensity with about 10 lb to 20 lb dumbells, of course i have to work my way up.
Tuesday, Thursday, Saturday- M-100's (Cardio), Chest (Wide-fly, regular, close hand) 3 sets all til cant do any more as well as abs
Wednesday- 3 sets each til cant do any more. Curls, Shoulder Press, Dips, Wrist Curls, In and Out curls, Upright Rows
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07-22-2012, 08:35 AM #1
How long before I notice results?
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07-22-2012, 09:06 AM #2
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07-22-2012, 09:13 AM #3
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07-22-2012, 10:03 AM #4
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07-22-2012, 10:05 AM #5
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07-22-2012, 11:11 AM #6
- Join Date: Aug 2011
- Location: Ottawa, Ontario, Canada
- Age: 37
- Posts: 269
- Rep Power: 169
what you are currently doing is a training program (rushfit) aimed at metabolic conditioning. it is meant to improve the efficiency of energy systems (primarily the anaerobic- glycolytic system), and is not really intended as a muscle building program. SS, allpros, or even SL5x5 will provide the best strength gains in your situation.
Focus on getting STRONGER, size is an inevitable bi-product. If you can't squat with proper form you have no business at the rack.
"I'll give you one book to read, starting strength; read that book" -Jim Wendler, during the "Big" seminar.
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07-22-2012, 11:28 AM #7
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