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need help with new training plan

kent_brockman Posts: 13 Joined: 2003/07/01	2004/01/01, 03:11 AM ok here is the deal, im 6'1 185 pounds and want to get to 200 pounds, my current workout is this and I have been doing it for half a year Day #1 Chest/Back CHEST Pushups 3 X Half of Maxiumum Flat DB Flyes 3 X 12,10,8 Incline DB Flyes 3 X 12,10,8 BACK DB Pullovers 4 X 15,12,10,8 1-Arm DB Rows 4 X 12,10,8,6 DB Shrugs 3 X 12,10,8 Day #2 Running Day #3 Shoulders/Arms SHOULDERS Arnold DB Presses 4 X 12,10,8,6 DB Bicep Raises 3 X 12,10,8 Lateral Raises 3 x 12, 10, 8 TRICEPS 2-Arm Lying DB Extension 3 X 12,10,8 French Press 3 X 12,10,8 Crossface extension 2 X 12,10 BICEPS Standing Alternate DB Curls 3 X 12,10,8 Seated DB Hammer Curls 3 X 12,10,8 DB Concentration Curls 2 X 12,10 Day #4 Running Day #5 Chest/Back CHEST Pushups 3 X Half of Maxium Flat DB Flyes 3 X 12,10,8 Incline DB Flyes 3 X 12,10,8 BACK 1-Arm DB Rows 4 X 15,12,10,8 Lying 2-Arm DB Rows 4 X 12,10,8,6 DB Shrugs 3 X 12,10,8 day #6 Running Day #7 SHOULDERS Arnold DB Presses 4 X 12,10,8,6 DB Bicep Raises 3 X 12,10,8 Lateral Raises 3 x 12, 10, 8 TRICEPS 2-Arm Lying DB Extension 3 X 12,10,8 French Press 3 X 12,10,8 1-Arm DB Kickbacks 2 X 12,10 BICEPS Standing Alternate DB Curls 3 X 12,10,8 Seated DB Hammer Curls 3 X 12,10,8 DB Concentration Curls 2 X 12,10 Now because I have a barbell and bench as well as dumbells and also 100 kg in weights I want a plan that will make me big and strong i.e Powerlifting. I want my new plan to include some exercises that will make me faster in the 100m sprint, my time now is in the high 12's. Any help would be appreciated.
kent_brockman Posts: 13 Joined: 2003/07/01	2004/01/01, 03:13 AM A workout that tailbacks in america use is what im sorta aiming for (im Australian so im ignorant to gridiron players workouts) also when i do my run days i also do weighted situps.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/01/01, 08:04 PM why do u not do any lifting for ur legs? those are muscles too and u need to build them, theres more to strength than just ur upper body, ruuning is good for you but i suggest u do ur body parts only once a week, they need more rest than what u r giving them, rest is what builds and repairs the muscle and let it grow, not the work out th e work out is the tool that gets them to break down so the rest will heal them -------------- ---andrew.......adversity causes some to break, but others to break records!
shavondec Posts: 340 Joined: 2003/11/26	2004/01/01, 08:10 PM It might be time for you to change your work out. Also, you might need to increase your calorie intake to gain weight. -------------- It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health. formerfatguy.com Not sure of author
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/01/01, 09:19 PM yes once u body adapts to a stimlius, which is what workouts basicly are ur creating a stimilus to try and make ur muscles adapt to it, but the trick is not to let them adapt.......u have to change the stimilus monthly or so to keep them guessing,... kinda like ur playing chess with ur body, gotta come up with new attacks new stragies, and u may need to change ur diet maybe take in 1.2 to 1.3 grams of protein per lb of body weight -------------- ---andrew.......adversity causes some to break, but others to break records!
kent_brockman Posts: 13 Joined: 2003/07/01	2004/01/02, 06:20 PM ok, i will eat more protein or do you recommend supplements? also what exercises should I do for my legs? I am hoping to get a new bench that has a leg extension thing so i will use that if i get that bench. But what about squats and deadlifts? Are they to hard to perform at home, unassisted? Can anyone help me put together a new plan?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/01/02, 07:36 PM as long as u have a straight olympic bar u can do dead lifts or squats. trick is to work within urself, don't let ego get a head or urself, i train by myself( which sux sometimes)but i work within myself another good leg thing i liek to do somtimes is to run stairs, or lunges, or step ups they are get for the legs, alos do some hamstring work oto, stiff leged deadlifts,leg curls whatever u like -------------- ---andrew.......adversity causes some to break, but others to break records!