JPC
Purple Belt
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- Sep 8, 2006
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About the lifting, don't think of it in terms of working bodyparts. Just train big basic LIFTS, and eat a lot. Read the FAQ at the top of this forum for reasons you should train like a lifter and not a bodybuilder. If you can only lift twice a week, do these two workouts:
Day 1
Squat
Bench Press
Barbell Row
Day 2
Deadlift
Overhead Press
Chinup
Do a few warmup sets and 3 work sets of 5 reps on each. Add weight when you can get 5 reps on all 3 sets. The reason I say 3 sets of 5 instead of 5 sets is all the training you do at this class. Later on when you have more rest in your week, you can do more volume in your lifting.
I would do monday and friday or wednesday and saturday instead of wednesday and friday, so you have more days to recoup between heavy lifting.
If you can scrounge up 30 bucks you NEED to buy Starting Strength, by Mark Rippitoe. There is no better book out there on strength training for beginners.
Day 1
Squat
Bench Press
Barbell Row
Day 2
Deadlift
Overhead Press
Chinup
Do a few warmup sets and 3 work sets of 5 reps on each. Add weight when you can get 5 reps on all 3 sets. The reason I say 3 sets of 5 instead of 5 sets is all the training you do at this class. Later on when you have more rest in your week, you can do more volume in your lifting.
I would do monday and friday or wednesday and saturday instead of wednesday and friday, so you have more days to recoup between heavy lifting.
If you can scrounge up 30 bucks you NEED to buy Starting Strength, by Mark Rippitoe. There is no better book out there on strength training for beginners.