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10 sets of 5 reps with a weight you could press 8-12 times on the minute. 10x5 @ 70-75%. I write this for myself as 70-75/5 [1'] x1010 sets of 5 OTM with an 8-12 RM load
10 sets of 5 reps with a weight you could press 8-12 times on the minute. 10x5 @ 70-75%. I write this for myself as 70-75/5 [1'] x1010 sets of 5 OTM with an 8-12 RM load
@Anna C Lean muscle mass is something that would be good to have.
No, I would try to add weight somehow or do a variation so the RM is ~12 and then do sets of only 5.With bw exercises only that would just 10x 70-75%RM, am I right?
If you are actually training for selection, hypertrophy should be at the absolute bottom of your list. Big muscles never got anybody through selection, strength, power and endurance is where it’s at.
Yeah, not to build muscles for size. But muscles do the work. More muscle tissue would provide an increased capability for strength, power, and endurance... obviously at the cost of bodyweight, so that must be considered. Anyway, if that truly is one's limiter, I think that building strength and the accompanying muscle fibers that move the body can be fruitful towards becoming the physical condition that can do the best on the target tests. However an individual assessment by a knowledgeable coach would be in order. We're really just guessing about OP's biggest needs for the development of the physical qualities he may lack to be in his best shape for this.
Looking at the requirements I would NOT want to put on weight of any kind, it"ll make pushups, pullups and dips a lot harder
If I had 6 months and it made sense based on average to below average BMI I'd be all for it, am probably the most vocal proponent of increasing lean mass to increase strength on this forum.Everything is relative.
My son is 6' tall and 130 lbs and he can hike all day... but the first thing he would need to do is put on some muscle mass to begin to build physical capability necessary for the pushups, pullups, and dips. And doing pushups, pullups, and dips is not how I would have him do that initial muscle gain.
But with 8 weeks or so
From there, you will have plenty of options:I'll add pull and push workouts into the weekly shcedule and focus more on strenghtening my body.