Beginner who can train every day seeks maximum gains

Hobbes wrote:
> In article <4q6pp7Fls163U1 DeleteThis @individual.net>,
> "Bully" <bully1 DeleteThis @proteinbars.co.ok> wrote:
>
>> Someone close to me is off to a military installation a long way
>> away from me [for just over 3 months]. Whilst they are there they
>> intend to weight train as often as required, doing whatever is
>> required, to maximize their gains in strength and size.
>>
>> What would you have them do?
>>
>> Note: they will also be in a position to optimise their nutrition
>> such that any prescribed training program will be most effective.
>
> Which is more important - size or strength?

Size.

>
> And what type of strength is desired? Is there a specific sport (eg.
> rugby) being trained for?

Nope, purely for fun !

> If the sport is rugby - what position?



--
Bully
Protein bars: http://www.proteinbars.co.uk

"Be who you are and say what you feel, because those who mind don't
matter, and those who matter don't mind." - Dr. Seuss
 >> Stay informed about: Beginner who can train every day seeks maximum gains 

In article <4q6qtlFlsprhU1.RemoveThis@individual.net>,
"Bully" <bully1.RemoveThis@proteinbars.co.ok> wrote:

> Hobbes wrote:
> > In article <4q6pp7Fls163U1.RemoveThis@individual.net>,
> > "Bully" <bully1.RemoveThis@proteinbars.co.ok> wrote:
> >
> >> Someone close to me is off to a military installation a long way
> >> away from me [for just over 3 months]. Whilst they are there they
> >> intend to weight train as often as required, doing whatever is
> >> required, to maximize their gains in strength and size.
> >>
> >> What would you have them do?
> >>
> >> Note: they will also be in a position to optimise their nutrition
> >> such that any prescribed training program will be most effective.
> >
> > Which is more important - size or strength?
>
> Size.

Hmmph. Not really my area.

I'd do HST by the book.

--
Keith
 >> Stay informed about: Beginner who can train every day seeks maximum gains 

"Bully" <bully1 RemoveThis @proteinbars.co.ok> schreef:

>>> Note: they will also be in a position to optimise their nutrition
>>> such that any prescribed training program will be most effective.

>> Which is more important - size or strength?

> Size.

Anabolic steroids and 5000-6000 Kcals/day.

For training, just the basic stuff.

Several pressing/pushing movements and pulling. Emphasize rows. They include
both spinals and traps more then pulldowns. Dont skip the pulldowns,
however. Both small and wide grip.

For pressing, i suggest overheads, low inclines and dips. Sometimes close
grip benches.

Do curls and skullcrushers as well. Or pushdowns.

For legs, squats, hacks, leg presses and SLDL.
Together with extensions and curls.

Reps between 5-8. Not to failure. Sets 3-6. Or more, if you can handle it.

Every month, include a week with higher reps and isolation movements. Go to
failure and beyond.
End with partials. Last set, work to paralyzation.

Maximum pump is important here, not the amount of weight. Although i suggest
not to go lower then 70-75%
Reps should be between 12-15, not counting the partials.

Do single joint movements only.

So you have 3 "strenght weeks" and 1 "pump week."
On the strength weeks, weight is important, but stay AWAY from momentum and
too much cheating.
A little cheat might help.

When steroids are not used, consume 4000-4500 Kcal. Lots of complex carbs.
With enough protein and fats, of course.

Thats about it.

----
Pete
 >> Stay informed about: Beginner who can train every day seeks maximum gains