So I recently decided to quit bodybuilding and get into all around good shape. I started swimming 3 times a week and will start running 5 miles every 4 days. I dont want to do bodybuilding, I just want to increase strength with strength training such as heavy deadlifts, squats, pull ups and pushups, and standing military presses, and become athletic and build a better frame, and become flexible. Can a routine that includes deadlifts for 4-6 sets followed by squats for 4-6 sets, every other day, be reasonable, not including all my other workouts?
Thread: getting in all around shape
11-08-2012, 02:55 PM #1
getting in all around shape
11-08-2012, 03:28 PM #2
11-08-2012, 03:34 PM #3
11-08-2012, 03:56 PM #4
Monday - Circuit training with some lifting
Tues - Running
Wed - Circuit training with some plyometrics. Swim some afterward.
Thur - Swimming
Fri - Full body lifting routine or just another lifting circuit + swimming.
Maybe do some swimming on Sunday.
For the circuit lifts, besides bodyweight stuff, look at doing some stuff like:
Clean and Jerk http://www.exrx.net/WeightExercises/...anAndJerk.html
Jump Shrug http://www.exrx.net/WeightExercises/...JumpShrug.html
Push Press http://www.exrx.net/WeightExercises/...PushPress.html
Overhead Squat http://www.exrx.net/WeightExercises/...headSquat.html
Kettlebell Snatch http://www.exrx.net/WeightExercises/.../KBSnatch.html
Hang Clean http://www.exrx.net/WeightExercises/...HangClean.html
Those lifts are great for athletic performance.
11-08-2012, 04:00 PM #5
running 4 x's a week - You said starting at 5 miles? 4 times a week. IDK your past running history so I'm gonna say that might be to much with adding a strength program. You might want to drop back to 3 miles till your settled into a lifting program and have had sometime for adaption.
I would go with a good 3 or 4 day lifting program geared toward strength. I def look into something structured already like starting strength. 5-3-1 maybe..
If you provide more details about your past training history and a little more about your goals that would be helpful.
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