Weightlifting & Exercise/get stronger

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QUESTION: i am 5'8 150lbs and an endurance athlete really lean and cut my maxes on all major lifts squat bench press row deadlift and military press are between 100 and 150lbs. I would like to get strong enough to throw 200lbs around like its 20lbs to go out for my wrestling team. How do i get there this is a long term goal should i just focus on strength or what? also i want to not lose to much endurance is this possible you know id hate to be the guy who benches alot but cant do a pushup

ANSWER: Hi Anthony,

I would recommend cutting your weight lifting reps down to 6-8, and do 4 sets. Obviously you will need to lift more weight if lifting lets say 6 times. Always warm up before with a lighter load and pump out those reps to get the blood rushing. You can split your endurance training into two parts, half before your heavy weight training, and half after to give you the final edge. Do you have some programme you follow when you're in the gym?

next our diet, to get stronger, you need to up your protein intake. This doesn't always mean you'll have to fork out on buying more chicken breasts. Here's an example diet:
Breakfast; 1 cup of raw oats with milk and honey (microwaved 2 min), a boiled egg, 2 slices of toast, protein shake + minerals
Mid morning snack; 1/2 can of tuna with 2tb mayo in a baguette.
Lunch; chicken breast with rice, red kidney beans, 1 pepper.
Afternoon snack; 1/2 can of tuna with 2tb mayo in a baguette.
Dinner: Your choice of meat, pasta/rice/potatoes, and vegetables
Late evening; protein shake and a small yoghurt to get your cravings happy.

If you would like some more information, maybe a brief workout plan, I'll be more than happy to help. Don't forget, training is 100%, but diet is the other 100% ;)

---------- FOLLOW-UP ----------

QUESTION: i would love a sample workout but most of my workouts are at home with a 300lb barbell set a couple 25 lb dumbbell sets and a few pullup bars and dip stations

Answer
So here's an example:

Warm up every workout day will consist of The M100 workout. This consists of;
-Squat thrust (Burpee) x 10 reps
-Mountain climber x 10 reps
-Squat jump x 10 reps
After you finish the Burpees, go straight to the mountain climbers and after straight to the squat jumps. Repeat this 3 times without stopping. This is a great endurance workout and makes a perfect warm up or cool down.

Day 1: Chest + Back
- Bench Press (6-10 reps, 4 sets)
- Dumbbell Fly (6-10 reps, 4 sets)
- Dumbbell Press (6-10 reps, 4 sets)
- Press ups (to failure, 3 sets)
- Barbell Row (6-10 reps, 4 sets)
- Barbell high pull (6-10 reps, 4 sets)
- Reverse Dumbbell Fly (6-10 reps, 4 sets)

Day 2: Legs + Shoulders
- Dumbbell lunges (6-10 reps, 4 sets)
- Barbell Hack Squat (6-10 reps, 4 sets)
- Seated barbell calf raises (6-10 reps, 4 sets)
- Dumbbell shoulder press (6-10 reps, 4 sets)
- Barbell military press (6-10 reps, 4 sets)
- Barbell upright row (6-10 reps, 4 sets)

Day 3: Arms
- Barbell 21s (21 reps, 4 sets)
- Tricep extensions (6-10 reps, 4 sets)
- Hammer curls (6-10 reps, 4 sets)
- Dumbbell tricep press (6-10 reps, 4 sets)
- Concentration curls (6-10 reps, 4 sets)
- Barbell reverse Bench press (6-10 reps, 4 sets)

Abs should be fitted in every 2-3 days, it's good to do these for 3 sets to failure :-)
- crunches
- Bicycle crunches
- Leg raises

Before every exercise, you should always do a warm up set, something silly and small to get the blood rushing. Set #4 for each exercise should be lighter and you should push it to failure.
After doing the 3 days, take 1-2 rest days and perform it again. DON'T FORGET THE NUTRITION!!

I hope this helps :)

Ian

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