strenght routines

[youngN]

just tryin to figure out what everyone does to get there bench, squats, and deads up...im lookin to get my squat over 600, deads up to 500, and bench to 400...my main focus is bench, i wanna do somethin to get alot stronger and im debating b/t the westside method or doing rep scheemes of like 3,3,2,1,1,1,1 o somethin like that

[kite]

Re: strenght routines

I do a variation of Westside for squat and deads and it's worked very well, for bench I can't handle the speed work it beats up my elbows and shoulders too bad, I do a combination of reps and progressive overload. Some people swear by the 5x5 routine, but it's really just a matter of finding out what works best for you. Cookie cutter routines almost never work.

[Shiner22nd]

Re: strenght routines

Ya, that's true, bro. Just gotta find what works best for you.

I found that whenever I do only 2-3 reps of 90% max one time per week (for instance on a Monday). And never go to failure...that my confindence goes through the roof and then later in the week, say on Friday before a workout starts, I'll be able to handle a little more each week. This only continues for about 2/3 weeks, but it's crazy how much it works. I basically found that when I go to failure on an attempt to get my max up, it messed with my confidence and was unable to continually rise in a max. Good luck, bro

[youngN]

Re: strenght routines

yea thats what i was doing and my bench went up about 5lbs each week for 3 weeks, now i think it might be stuck again. i was doing like 3,2,1,1, neg or 3, 2, 2, 1, 1. im thinkin about either doing 5 sets of 3 or doing 8-6-4-2, or switchin up and hittin some fast twitch this week

[Shiner22nd]

Re: strenght routines

sounds like a good plan....always keep em' guessing. Keep us posted

[youngN]

Re: strenght routines

well im tryin to find waht works best for me i got 315 for 5 yesterday then hit some fast twitch 8 sets of 3 of half of my max. i felt pretty sore the day after but am good now...im gonna max out and see if im @ 365 next week. If i am my bench will have gone up 20bs in 3 weeks. what do u all do for strength as far as for ur bench, squat and DL?

[AlmostThere]

Re: strenght routines

I use this routine at least once a year for 3 months usually during the winter and always add serious weight to the big 3.



Courtesy of exmgq also known as pullinbig

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick 2 of the three listed as long as one is squats)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

[youngN]

Re: strenght routines

sweet thats basicaly what im doin now but a lil more spread out