hi guys, went to a lifting intensive training style for the summer to complement my cardio-intensive job for the rest of the year (rowing) and I'd like some tweaks/advice if it's not too much trouble..
I'm looking to gain as much muscle as possible in the next 4 weeks while being reasonable, i.e. i want to gain quality muscle rather than mostly fat
This is around the halfway mark of my rather abbreviated lifting period. I have gotten acclimated to lifting hard 5 days per week with a 4-day cycle and have gained about 5lbs since the season ended 3 weeks ago.
Male, 18 years old
165 pounds (morning weigh-ins)
~13-16% body fat
5'11
Diet:
breakfast: 3-egg omelette+cheese OR oatmeal (1cup 2%milk+oats+honey)
Snack: 2 scoops MuscleMilk (32g protein, 330 calories) OR protein bar
Lunch: natural peanut butter, strawberry preserves, wheat toast sandwich
+
can of tuna OR can of chicken (~39-44g protein)
snack: piece of fruit
dinner: home cooked meals, ex:
spaghetti+meatballs/sausage
ratatouille vegetables/pasta/chicken
burgers
porkchops
Pre-workout: 2 scoops MuscleMilk
Post-Workout: 1-2 scoops MuscleMilk, piece of fruit
Lift day 1
-superset on the squat press - 7 sets each to depletion raising and lowering weight in a pyramid style, i.e. 20reps,16,8,4, reverse.
-bicep curls with the 30 pound bar, 20 reps on, 20 seconds off
-alternate abs with leg extensions for 3 sets
Lift day 2
-4 sets bench with the smith machine (i often don't have a spotter)
reps usually go about 8,6,5,4
-4 sets incline bench also on the smith machine with similar reps
-3 sets dumbell bench press (i guess that's what they're called?) on a flat bench
-pushups (at this point in the workout i can do about 8) and sit-ups
Lift day 3 -still trying to find a lat exercise like the bench rows we do in season - the gym doesn't have one
-4 sets lever incline rows, reps go 8,7,6,6
-4 sets deadlift, reps usually go 12,10,8,6 (i'm afraid of heavy weighted deadlifts + inexperience = injury)
-3-4 sets of Power cleans
-3 sets alternating lat pulldown & one-arm bent over rows, also throw in some weighted situps
Day 4 Rest, occasionally go for a light-paced 5-6 mile run
Any advice is appreciated. I'm having trouble getting the kind of lactic acid in my chest workout that I would like. Also looking for a solid back exercise that complements the rowing motion. What do you guys think?
I'm looking to gain as much muscle as possible in the next 4 weeks while being reasonable, i.e. i want to gain quality muscle rather than mostly fat
This is around the halfway mark of my rather abbreviated lifting period. I have gotten acclimated to lifting hard 5 days per week with a 4-day cycle and have gained about 5lbs since the season ended 3 weeks ago.
Male, 18 years old
165 pounds (morning weigh-ins)
~13-16% body fat
5'11
Diet:
breakfast: 3-egg omelette+cheese OR oatmeal (1cup 2%milk+oats+honey)
Snack: 2 scoops MuscleMilk (32g protein, 330 calories) OR protein bar
Lunch: natural peanut butter, strawberry preserves, wheat toast sandwich
+
can of tuna OR can of chicken (~39-44g protein)
snack: piece of fruit
dinner: home cooked meals, ex:
spaghetti+meatballs/sausage
ratatouille vegetables/pasta/chicken
burgers
porkchops
Pre-workout: 2 scoops MuscleMilk
Post-Workout: 1-2 scoops MuscleMilk, piece of fruit
Lift day 1
-superset on the squat press - 7 sets each to depletion raising and lowering weight in a pyramid style, i.e. 20reps,16,8,4, reverse.
-bicep curls with the 30 pound bar, 20 reps on, 20 seconds off
-alternate abs with leg extensions for 3 sets
Lift day 2
-4 sets bench with the smith machine (i often don't have a spotter)
reps usually go about 8,6,5,4
-4 sets incline bench also on the smith machine with similar reps
-3 sets dumbell bench press (i guess that's what they're called?) on a flat bench
-pushups (at this point in the workout i can do about 8) and sit-ups
Lift day 3 -still trying to find a lat exercise like the bench rows we do in season - the gym doesn't have one
-4 sets lever incline rows, reps go 8,7,6,6
-4 sets deadlift, reps usually go 12,10,8,6 (i'm afraid of heavy weighted deadlifts + inexperience = injury)
-3-4 sets of Power cleans
-3 sets alternating lat pulldown & one-arm bent over rows, also throw in some weighted situps
Day 4 Rest, occasionally go for a light-paced 5-6 mile run
Any advice is appreciated. I'm having trouble getting the kind of lactic acid in my chest workout that I would like. Also looking for a solid back exercise that complements the rowing motion. What do you guys think?