How to get otter fashion body

"Ottermode" training plan 2-part split

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ruobin_wang
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Registered: 05 Mar 2012 4:02 pm

"Ottermode" training plan 2-part split

of ruobin_wang »05 Mar 2012 16:36

Hello everyone together,

I want to get pretty close to "otter fashion" by summer. So a body that comes relatively close to that in the appendix, that is, no extraordinarily pronounced muscles, relatively low KFA and a very natural shape.

I have adjusted my diet so far, that is: many small meals spread over the day. Reduced fat, reduced sugar, shakes in the morning, after training and before bed.

Now my question about the training plan. I am currently following a two-split:

TE 1:
Deadlifts 3x 8x 70kg
Leg press 3x 8x 130kg
Lat pull 3x 8x 65kg
Dips 3x 8
+
(Shoulder exercise)

TE2:
Leg press 3x 8x 130kg
Rowing LH 3x 8x 50kg
Bench press 3x 8x 55kg
Neck press LH 3x 8x 45kg

so ... all of the above weights are my current training status at a height of 1.72m and a current weight of 69.5 to 70kg
now to my questions:

1) Regarding the weights: How much do I still have to improve? Actually, I'm pretty happy with the current development. The shape of the muscles in the chest, legs and stomach, the proportions satisfy me. I will primarily focus on lowering my KFA. So what further increase is necessary?

2) Is it better for me to take a break between each training day (T, P, T, P etc.), or does it make more sense to have two training days in a row, followed by a rest day (T, T, P, T, T, P etc.)? (I would end up in the gym more often that way, but I'm not sure about the recovery time.

Soo ... that's it for now. Thanks for reading and I look forward to the answers!
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riotmaker
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Registered: 22 Apr 2011 18:13
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Body weight (kg): 75
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Favorite exercise: hip thrusts
Martial arts: Procrastination
I am: Buttocks

Re: "Ottermode" training plan 2-part split

of riotmaker »05 Mar 2012 4:59 pm

ruobin_wang wrote:1) Regarding the weights: How much do I still have to improve? Actually, I'm pretty happy with the current development. The shape of the muscles in the chest, legs and stomach, the proportions satisfy me. I will primarily focus on lowering my KFA. So what further increase is necessary?

2) Is it better for me to take a break between each training day (T, P, T, P etc.), or does it make more sense to have two training days in a row, followed by a rest day (T, T, P, T, T, P etc.)? (I would end up in the gym more often that way, but I'm not sure about the recovery time.

Soo ... that's it for now. Thanks for reading and I look forward to the answers!

1) If you are so satisfied and do not want to achieve more than "otter fashion" as you call it, then why the question? The guy in the picture looks to me like he can squeeze his body weight a few times and do 12-15 neat pull-ups in the overhand grip. According to your strength values ​​and when you consider that you still want to lower your KFA, you are still too far removed from that to look like this until summer. Photo would be interesting.

2) If you were to do a split, as you write, you could definitely train according to the proposed scheme, since different body regions are trained in the different units during a split. The problem is that the TP you post trains the whole body in each unit and it is therefore an alternating full-body plan, which is actually quite okay. You should always train a full body with a day's break between the units, as the muscles have to regenerate, which takes at least 48 hours.

mystef
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Posts: 530
Registered: May 22, 2009 11:38 am
Body weight (kg): 84
Body height (cm): 178
Body fat percentage (%): 16
Start of training (year): 2008
Competition experience: No
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Training location: Studio
Training plan: Pitt Force
Training log: No
Favorite exercise: Militarypress
Nutrition plan: No
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I am: motivated

johnnyhandsome
TA Premium Member
 
Posts: 24177
Registered: 20 Jul 2007 11:38
Place of residence: Berlin
Body weight (kg): 84
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Bench press (kg): 140
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Deadlift (kg): 230

Re: "Ottermode" training plan 2-part split

of johnnyhandsome »05 Mar 2012 5:02 pm

take photos. the posted is not necessarily so easy to reach in just a few months.
clayz wrote:I'm already looking forward to the miki grenade in the new season


MS4 wrote:Before United make a purchase ala Mkhitaryan, it would be better for Chelsea to grab it


Uhura wrote:but on the scale from Miki to 10 it is still a 4


step 1: lift heavy
step 2: ????
step 3: profit

did you ever notice when you see a group of strong men that, sooner or later, they take time out for some handbalancing? hand balancing to a bodybuilder, a weight lifter or any barbell man is as natural as taking a duck to water


Awesome-O
TA tribe member
 
Posts: 355
Registered: 21 Jul 2011 19:32
Place of residence: Kiel
Body weight (kg): 102
Body height (cm): 197
Body fat percentage (%): 17
Start of training (year): 2006
Bench press (kg): 120
Upper arm circumference (cm): 40
Chest (cm): 114
Thigh circumference (cm): 66
Calf circumference (cm): 42
Waist circumference (cm): 97
Competition experience: No
Steroid Experience: No
Training location: At home
Training plan: miscellaneous
Training log: Yes
Favorite exercise: Bench press
Nutrition plan: No
Martial arts: Yes
Martial arts: (Kick) boxing
Target weight (kg): 100
Target KFA (%): 10

Re: "Ottermode" training plan 2-part split

of Awesome-O »05 Mar 2012 5:04 pm

That won't work until next summer.

I would say the good one in the photo presses 100kg ++ on the bench, but chest is mmn. also outstanding not least because of the beautiful muscle shape. You also need to be aware that you can never look like this in normal sunlight. There is special exposure, the muscles are on pump and Photoshop also plays a role.

ruobin_wang
TA newbie
 
Posts: 3
Registered: 05 Mar 2012 4:02 pm

Re: "Ottermode" training plan 2-part split

of ruobin_wang »05 Mar 2012 17:10

mystef wrote:Why are the shoulders in brackets?

Neck press LH is a shoulder exercise, isn't it? Therefore only shoulder on the second day of training if she feels fit.

ruobin_wang
TA newbie
 
Posts: 3
Registered: 05 Mar 2012 4:02 pm

Re: "Ottermode" training plan 2-part split

of ruobin_wang »05 Mar 2012 5:12 pm

Awesome-O wrote:That won't work until next summer.

I would say the good one in the photo presses 100kg ++ on the bench, but chest is mmn. also outstanding not least because of the beautiful muscle shape. You also need to be aware that you can never look like this in normal sunlight. There is special exposure, the muscles are on pump and Photoshop also plays a role.


I just looked for a suitable example on google I know I won't look exactly like this until summer. My central question was / is whether my training habit is compatible with my ideas or whether I am doing something very wrong!
But thanks for the quick answers!



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