About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
I am 33 years old with no health concerns, injuries or limitations.
At the present moment, i do cardio on a daily basis. This includes running (4 times/week), kickboxing (2 times/week) and jujutsu (1 time/week). Although i do some strength training during kickboxing and jujutsu i.e. pushups, crunches, etc., i want to include some formal weight training in order to bulk and tone my body a bit more. Now i am not going for supersize hulkish look. Only to add more muscle.
I have access to weight training facilities near my home. My questions to you are:
1. Can i see some results, within the next year if i adopt a total body workout only once a week? or would a split be better?
2. I did something in the past where i would lift 8 - 6 - 4 reps of heavy weights and i did show some results. Is this still a viable option?
3. What would you suggest to be a proper workout routine? A website would be fine.
Thank you Brian, much appreciated.
Answer Hi Stephane.
1. I don't think a total body workout, once per week, is a very effective plan. A split is better. I prefer a 5-day split each day focusing on a separate muscle group (chest, back, legs, shoulders, biceps+triceps).
2. What you are referring to is called "pyramids." This is a useful technique for heavy weight exercises. Not useful for more isolation exercises.
3. See my answer to number 1. 5-day split, each day doing 4 different exercises for the targeted muscle group, each exercise for 4 sets of 8 reps.
