Hello all!
I am making a serious effort to get stronger. I wouldn’t say no too more muscles, but I feel I can work for that when I get stronger. So I have made a workout plan and would like to get your opinions on it.
Some background info:
Male
25 years old
Height 170 cm
Weight 72 kg
I have problems with my joints and doctors are checking it out but I need to become stronger, without gaining to much weight. Trying to increase the strength to weight ratio.
I like compound movements, I didn’t do them for a few years and did leg curls and stuff like that, but that didn’t help anything.
I want to workout 3 times a week.
Tuesday
Warmup 10 minutes on the eliptical, I like this because it is impact free.
Deadlifts
Reps/sets
51 warmup, 60 kg
54 80 kg
Squats
51 warmup 50 kg
54 70 kg
Legraises (abs)
103
Situps on a swissball
103
Finish with 10-15 minutes of static stretching
Thursday
Warmup 10 minutes on the eliptical.
Benchpress
51 50 kg
54 60 kg
Bent over row (only done this before as a warmup exercise)
54 30 kg barbell
Explosive pushups
103 Bodyweight
Chinups
64 Bodyweight (I’m really weak so starting here and working my way up)
Saraturus Situps
103 with 10 kg dumbells
Finish with 10-15 minutes of static stretching.
Saturday
Warmup 10 minutes on the eliptical.
Power clean and jerk
51 40 kg
54 50 kg
Dips
103 bodyweight
Chin ups with reverse grip (working the biceps)
64 bodyweight
Finish with 10-15 minutes of static stretching.
I would like to do Power cleans but dont know where to put it in the program, i would also like to do more deadlifting/squating. What do you think about this setup?
I would also like some tips on supplements, after the first exercise i get mentally very tired, so maybe try creatine? I have heard that it could be bad for the joints is this an urban legend or? I take fish oil + whey post workouts.
Thanks for all the replies