Scrawny People?

Irish -- I'm not coming in with nothing. I swim three times a week and I'm a black belt in tae kwon do, so I'm not going to fall apart. I was just wondering what exercises would be suggested for strengthening muscles that are the most important to the lifting I need to do. I would really, really hate to...you know...drop someone. But of course, I take everything with a grain of salt, don't worry.


FTRPO -- but I really, really like my ego. It gets lonely when it's left at the door all alone. :( ;) so far you've had the most direct response to my question, and I thank you for it. It helps to have suggestions for what muscle groups to focus on.
 
muscle groups to focus on, in all reality, for your job: calves, quads, hamstrings, glutes, groin, abd, lower back, lat, pecs, shoulders, upper back, bis, tris, forearms, and stabilizer muscles... in short all muscle groups. (if I forgot anything it's probably due to the fact I have not slept and just got back from 2 hour xfer) Yes, your second post was actually pretty accurate. I have just seen so many of these type of posts where people give advice and have no idea what they are talking about, and it frustrates me. If you want to put on muscle and you already workout several times a week. Then you need to change something, add more protein to your diet, add more calories to your diet, take multi vitamins,and create a diversified workout that works the entire body.
 
Still have to recommend that you use crossfit if you want a workout that will cover the entire body and is variable enough that you don't become over-used to specific movements.

Found at http://www.crossfit.com. But, from what you have said you'll need to scale the workouts quite a bit, which you can do either on your own, or use the preset ones at http://www.crossfitbrandx.com/index.php/forums/viewforum/16/. A lot of the exercises you probably haven't done before I'm guessing, so investing in a personal trainer for awhile until you are sure to use proper form might be a good idea; it'll help prevent injuries.

Toss in some extra cardio (running or swimming) a few times a week and extra weight lifting as things progress and it's a good system.
 
Crossfit is good. Also check out www.firegroundfitness.com If you have an olympic weightlifting club nearby, I'd strongly recommend joining. The best job specific exercises, in my opinion, are conventional/romanian deadlifts, renegade rows, olympic style front quats, and hanging knees to elbows. Most lifting in EMS is front loaded, and these exercises will replicate that, along with the requisite trunk stability. Your core is designed for stabilization, not movement. The rows, front squats, and KTE's will cover your needs nicely, giving you a built in weightlifting belt. Take someone who back squats 500# and have them try to overhead squat bodyweight. See what happens. Try taking a 6 rep max, and do 8 sets of 3, lifting as fast as possible with good form. Take about one minute rest between sets. Progress to 4X6, 5X5, 4X6, then increase the weight. The intent to lift as fast as possible will target the muscle fibers responsible for maximal size/limit strength, as well as maximize CNS efficiency. Not going to failure will preserve form, as well. For conditioning, try thrusters for 10 sets of 10. Start with one minute rest between sets, and reduce the rest period when you hit 10X10. The GH release from this session will help you gain some size. Whatever you do, don't run. Observe the physique of a sprinter vs a 400m runner, 800, on down to a marathon runner. The thruster session is very much like running sprints. If you must run, don't do more than 3 miles, and do it FAST.
 
hey masquedxangel how are things progressing?
 
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