Fitness routine...

[Daver]

Anyone have a good fitness routine for building muscle. Not just toning up, that they wouldn't mind sharing? A friend had a good program from some college football teams but can't find them.
Thanks.

daver

[aavixtech]

http://www.ast-ss.com/max-ot/max-ot_intro.asp


I have seen some amazing results from friends and colleagues that have used MAX-OT. I'm currently writing a plan for myself around it.

[ProWriter]

...or you could skip the sign-up fees, advertisements, passwords, plugs for fitness videos, supplements, pills, potions and lotions, and just read through the last few months of fitness threads right here on O.com.

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[ogm668]

I really increased my bench and put some good muscle on by doing a push/pull routine for weights. It falls in line with the bigger, stronger faster workout. You don't have to follow it exact, but the main idea is to do a pushing excerices on a muscle group on one day and follow it the next day with a pulling excercise. Hope this helps you out!

Excercises - Monday and Thursday
Bench - 4 sets - 10 moderate reps, 6 moderately heavy reps, 3-4 heavy reps and 1 rep for about 95% of your max
Towel Bench - 3 sets - generally much lighter 10 reps - 7 reps (a little heavier) - 5 reps (slightly heavier) *really work on the explosion of the lift rather than anything else.
Dumbell Press - Same as bench
Military Press - same as bench
Squats - same as bench
Leg extensions - same as bench

Tuesday and Friday
Dumbell Flyes - same as bench
Triceps extensions - same as bench
Lat Pull downs - same as bench
Leg curls - same as bench
Also try to throw in some isometric excercies that day.

[angeleyes1967]

the push/pull routine with eights sounds good. I am going to try it myself. I have found isometrics to be good as well. Good advice here,ty.

[CO Starks]

Excercises - Monday and Thursday
Bench - 4 sets - 10 moderate reps, 6 moderately heavy reps, 3-4 heavy reps and 1 rep for about 95% of your max
Towel Bench - 3 sets - generally much lighter 10 reps - 7 reps (a little heavier) - 5 reps (slightly heavier) *really work on the explosion of the lift rather than anything else.
Dumbell Press - Same as bench
Military Press - same as bench
Squats - same as bench
Leg extensions - same as bench

Tuesday and Friday
Dumbell Flyes - same as bench
Triceps extensions - same as bench
Lat Pull downs - same as bench
Leg curls - same as bench
Also try to throw in some isometric excercies that day.


I would not advise doing this workout. Your muscles will burn out very quickly. Too much upper body, not enough legs. No mention of any cardiovascular workout.

take a look at http://www.bodybuilding.com/forums for some ideas

[FightingFit]

Sounds good to me bro..remember..LIFT HEAVY...