What kind of training regimen would you suggest?

[bigband]

I've heard a lot about training for slow and fast twitch fibers, but never really put it into a personal regimen. I'm not really a BB, I just workout and try to look good. Yep, I'm vain. Well, I was an endurance athlete in highschool and college so I would guess that I have a large portion of small twitch fibers in my legs. Does this correllate to upper-body muscles as well? If so, how would you recommend I base my training? More reps per set? As with most endurance athletes, I am a hardgainer. I have hovered around 170 lbs for the last 3 years. I'd like to put on a few more pounds. My diet is fairly poor right now, though I have tried to diet for long periods of time (over a year the last time focusing on high calorie, good quality, 6 meals per day) and failed to see any results. Now, I just try to eat as many calories as possible, focusing less on the quality. Neither makes any difference. I cant put on fat, even if I eat McDonalds every single day. I just dont put on fat or weight in general.

If anyone has advise, I'd love to hear it.

 

[bdp]

diet

Im not sure what your goals are but here are some reccomendations:

Diet is up to 90% of the results you see. How can you see results if your diet isnt dialed in? It can take a few months to dial it in... Even when dialed in it can take up to a month for your body to respond. Diet is the most difficult part of BB. If you want to gain you up your calories.

Training: Mix it up. I go one week high reps and one week low reps. It keeps the body guessing. Concentrate on form not the amount of weight.

Besides sleep and supplementation, the rest is consistancy. If you are doing everything right, without gear you will put on about 10lb of muscle a year if everything is right.

Make sure you dont make unrealistic goals, because in the end you may be dissapointed

 

[JThomas]

For a change try these set parameters for your bodyparts from Dr. Squat Fred Hatfields Bodybuilding, a Scientific Approach.
Sets 1 & 2...4 to 6 reps with slow negatives,explosive positive and pause between reps.
Sets 3 & 4...12 to 15 reps moderate speed,rest pause between reps.
Sets 5 & 6... 20 to 25 reps slow steady cadence(2 sec neg. 2 sec positive)

As BDP said diet and rest are very important.I would keep increasing the diet by 500 calories a day until you start seeing gains.

 

[mike1107]

get ur diet back on track and u'll see that training is nothing without diet

 

[bigband]

Alright, I'll try to incorporate all of this into my schedule. See what works. Thanks. I appreciate the advice for a noob like myself.