for the past 49 years its been mostly endurance sports.. swimming, running, cycling.. at a nice high level too, but i think its time for a change.. as a 6'145# 54 year old, thts built like a distance runner what is a good plan to get on? now, i have been doing tons of pullups, dips pushups abs, hang cleansfor thes 49 years, so i do train, but for my sport. i have a goal of putting on 10 pounds lean weight, cause i do not want to look like most guys at the local gym. 5'10" 250# with a big gut. all they do is bench and curl.
i want to take this new sport/challenge like i have taken my running to the national level.
what to follow is my question.
the 5 sets of 5? 5,3,1. i heard that bodybuilders like to feel the muscle being worked, so the do a few more reps with a lighter weight.
i also readhere frank zane says 7 pounds of muscle is the max you can put on in a year. no way am i going to eat like a slob, get a gut, then diet.. no way. i will eat clean, and train hard and rest hard. 2hats a good program to follow?
any pointers and opinion are appreciated..
i want to look like frank zane.. 35 pounds less, but the point i am making is to be ripped, like i am now, but much more muscular. 10 pounds more. to some 10 pounds is nothing, but to me thats a start.. be 160 max and cut will be plenty for me.
bruce lee is cut and to most skinny, but thats my body style. that look i'm after.
so whats a good plan to get on?