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About Corey Crane
Expertise
Any questions regarding strength and conditioning, health and wellness, sports psychology and sports nutrition.
Experience
I am a strength and conditioning coach for West Point (Army). I have also been in the health field since 1992 working at all levels (NFL, College & High School). In addition, I was a Corporate Wellness Director for 5 years for Omega Cabinets.
Organizations
National Strength and Conditioning Association (NSCA)
Collegiate Strength and Conditioning Coaches Association (CSCCa)
Level 1 Track and Field Coach (USA Track and Field)
Publications
Various online newsletters as well as the local county newspaper in Orange County, NY.
Education/Credentials
BA in Community Health Education w/ a minor in Coaching
MA in Exercise Science and Psychomotor Behavior
Awards and Honors
Certified Strength and Conditioning Coach (CSCS)
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You are here: Experts > Recreation/Outdoors > Bodybuilding > Strength Training > I need help to reach my fitness goal
Strength Training - I need help to reach my fitness goal
Expert: Corey Crane - 9/1/2008
Question
QUESTION: My name is Juan and I am in the process of a body transformation which
involves live accountability by blogging everyday with a picture as proof. I
have been going now for 37 days and have set some goals for what I want to
look like. My plan was developed from the book "Burn the Fat Feed the
Muscle" by Tom Venuto and consists of a 4 part strategy: 1) Goal setting &
Motivation 2)Nutrition 3)Aerobic Training and 4)Weight Training. I have a
good grasp of the proper overall structure to acheiving my goals and
maintaining my progress, however I'm not quite sure of the specific training
techniques to use in order to acheive the body of my dreams. I have attached
a picture of what I would like to look like. If you could please give me any
suggestions on how to reach my goal I would appreciate it SO MUCH!
IMAGE: Goal!
ANSWER: Hello Juan,
This is such a basic question that I could write a book about how to achieve your goals...
I would keep following the book and use the strategies outlined by Tom Venuto. Ask a more specific question and I will gladly give you my opinion.
Corey
---------- FOLLOW-UP ----------
QUESTION: ----Thank you for your response. I would specifically like to know the training regimen required to attain a body like this: If you go to http://www.lean4life.blogspot.com/ you can see my blog and how I'm doing.
----Right now I'm in a fat % decreasing phase and soon will start a muscle building phase.
----Right now, I do an overall resistance training workout 3 times and this ab routine ( http://www.youtube.com/watch?v=pdM31FLelHs) on the 3 off days with one day rest. I also do a fasted cardio and regular cardio session 6 days per week.
----What I really want to know is: What Specific exercises/workouts can I do to build my upper body (chest, arms, and abs) comparable to what you see in the picture? Thank you!
Answer
Ok, now get started on your muscle building phase. Increase your calories and start putting on some mass.
Do this upper body workout three times per week:
Bench Press 3 x 10 reps
Lat Pulldowns 3 x 10 reps
Shoulder Press 3 x 10 reps
Incline Press 3 x 10 reps
Cable Rows 3 x 10 reps
Upright Rows 3 x 10 reps
Dips 1 x Max Reps
Chins 1 x Max Reps
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