[quote]Chris Colucci wrote:
It’s based on German Volume Training, hence 10x10 using a compound exercise. My ‘logic’ behind this was that a muscle only needs 28-48 hours till it’s fully recovered. [/quote]
GVT is not for beginners. That was the first of a few mistakes with trying to piece together your own plan.
Your profile says you’re 17 years old. You haven’t done anything “for a long time”, and especially not anything training related. To paraphrase Dan John, “Squats don’t hurt your knees. How you’re squatting is hurting your knees.”
[quote]Height: 175 cms - around 5 foot 8 in I think?
Weight: 140 pounds
Specific goal: Build muscle with minimal fat gain, hence the intense workouts[/quote]
First, that’s not a “specific goal.” A specific goal would be something like, 165 pounds with defined abs by July 4 2015.
Second, is it “with minimal fat gain” because you’re already pretty fat or because you’ve already got some cool abs and want to keep pulling cheerleader tail? Meaning, you’re already on the low end of things, weight-wise, so you should be cool with gaining a little bodyfat if it means also gaining a lot of muscle and strength.
Fair enough (though soleus recruitment most likely isn’t the issue). I was more curious in general. Seated calf raises are the type of exercise where, if it hurts, you can skip them. Squats aren’t exactly in that same category, and are worth figuring out.
Oh sorry for my cockiness, I didn’t pay attention to what I wrote. Yes, I agree, I’m a beginner when it comes to this lifestyle, and I’m open to learning.
The thing with squats is, I arch my back (I mean, I keep my back as straight as I can), as if I wanted to sit down, as soon as I reach parallel, my knees start hurting so bad I just want to stop, it’s uncomfortable squatting like that, feels like I’m about to get some injury, which I don’t want to happen. I don’t mean to sound like a pussy though, I’ll keep your piece of advice in mind, thank you!
As to whether I’m already pretty fat or not, the last time I checked, I was around 15% BF, which I find funny, because I also did a test in the gym using a machine, but it must have been inaccurate, it’s THE machine in whose case if you drink too much, that is, you’re hydrated, your BF levels will increase… I think? I don’t have abs if I don’t flex. No, I wouldn’t mind getting a bit of BF if that would mean getting significantly stronger and bigger at the same time.
Thank you for the program, I’ll check it out.
I’d like to thank all of you who have posted in this thread, I’ll definitely listen to what you and those that are more experienced say!