Posted: 8/31/2009 12:17:32 PM EDT
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Hey Guys...
I am 18, just got to college, and have access to a totally awesome rec center here at Texas Tech University. At the rec center there is a personal trainer service that costs something like $45 for 3 sessions and I think yall can help me for free. I want a workout routine that I can try and follow everyday but may come down to every other day due to school work/intramurals/party habits. I also want to make it about 60% dry land/weight room and 40% swimming. I will also be doing the rock wall for fun and added work. I am thinking the workout should last 1-2 hours. Goal: Look better and get stronger as well as add some endurance. I am not trying to buff up, going for more of a tone/lean body My Current Status: 5 foot 7 140 lbs Skinny/Athletic Build I'll post a before pic when I start and add some progress pics as the semester comes along. |
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I suggest you do "Starting Strength" by Mark Rippetoe. It involves heavy, compound lifts (squats, deadlifts, bench presses, and overhead presses) 3 times a week. A lot of us have done or are doing the program, so feel free to post any questions you have about it.
You will definitely look bigger and stronger, and most importantly you will be stronger. I wouldn't worry much about endurance for now. Endurance is a lot easier to gain than strength, and even easier when you have more strength. After you lift for a month or so, you can add a day of swimming. Also, you're going to need to eat more and put on some weight if you want to add some muscle. |
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Well Im assuming you know your way around a weight room. If not, you need to get someone in there to teach you the different excerises and which body part they work.
If your looking to tone, I recomemmend doing lower weights with higher reps. Anywhere form 8 to 12 reps should be good, and switch it up every now and then. Obv dont do everything in one day. If your doing 3 days in the weight room, you can do chest and arms on monday, shoulders and back on wensday, and legs on fri. And abbs everydays. you can do them all the time. As far as aswimming and running doo what ever you want. Switch it up and go until you know youve put in a good workout. I would plan on working out 5 days a week if I were you, maybe 6. Do one day of weights, one day of cardio. Oh and watch what you eat, and def look out for the Freshman 15. its gonna get ya! |
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Quoted:
I suggest you do "Starting Strength" by Mark Rippetoe. It involves heavy, compound lifts (squats, deadlifts, bench presses, and overhead presses) 3 times a week. A lot of us have done or are doing the program, so feel free to post any questions you have about it. You will definitely look bigger and stronger, and most importantly you will be stronger. I wouldn't worry much about endurance for now. Endurance is a lot easier to gain than strength, and even easier when you have more strength. After you lift for a month or so, you can add a day of swimming. Also, you're going to need to eat more and put on some weight if you want to add some muscle. I'd also recommend starting strength. But keep in mind getting huge isn't a big goal I'd also incorporate the swimming and some metabolic conditioning right from the start. Head over to crossfit.com for a fresh perspective on training. They are big advocates of starting strength as well as some other pretty intense stuff. Some of which is kind of difficult to do in a college rec center but perhaps not. |
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Westside For Skinny Bastards By Joe DeFranco
Do swimming on off days. The end. |