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Hey guys, so I have about 450lbs worth of old 1" weights in my garage.
I was thinking of using my time on furlough switching to some strength training for something different and using the weights I've got in my garage.
I've got an old flat bench and even a basic squat rack which doubles up as useful for the flat bench during bench pressing.
What are the best programs in your opinion for building strength for someone that is primarily used to doing bodybuilding?
Well, I had to do some digging around and this program looks decent for the equipment I have. It's a push/pull/legs that's heavily focused on compound lifts. Definitely not so much a thing for bodybuilding, although the rep ranges vary. If it's not going to work I'll probably go with this starting strength program I came across which seems to be pretty famous, but mentally requires a lot of work. So of course I'm going for the simple program rofl
Man, for strength focus on squats, deadlifts and bench. Work the big muscle groups and forget doing BB stuff like 3 sets of curls or lateral raises. Those muscles will get stronger as you train.
Start off and warm up well. Before squats I do air squats with just body weight then just 135# on the bar for 2-3 sets of 10. Then focus on lower reps with a heavier weight. Plenty of rest time between sets. If you feel your form is slipping go lighter but stay at that threshold. ALWAYS better to do a lighter weight with good form when dealing with heavy weights. If you need one more rep and you are spent, DROP WEIGHT!
Day one: Squats, start in the manner I described. Get in 5-6 heavy sets after warm up. (You can add sets as you get stronger but the weight will increase and you will probably stay with 5-6) When done cool down with some light squats with MAXIMUM good form slow and controlled, even with just the bar is fine. Finish with some lunges and misc. light leg work.
Two: Bench day, pretty much the same. I warm up with pushups then light weight. Hit your heavy reps. There is a prob with no spotter. If you have DBS they are better when alone even though you cannot do as much weight. You will get strong stabilizers with DBs. You can use bands to increase weight as you press but will still have enough umph to catch the bailout pegs in the middle (If you have them) After I do more pushups. Amazing how few pushups you can do after benching heavy. Hit angles on pushups. Decline, hands on bench feet on floor, "Incline" feet on bench and hands on floor, and regular.
three: For me I do a light circuit trying to hit all muscles with light work to push out soreness and cardio. I will do overhead lift and small stabilizer muscles with light DBs or plates. Get the heart rate up. It helps with soreness.
Four: Deads and back, you get it by now. Warm up light weight and then dead heavy with good form. When done do some rows. I use a strap from a ratchet strap to tie two plates together and is a good handhold. One hand on the bench bend at the waist and support your back with the hand on the bench and row those plates. Multiple 25# plates work best because they will not hit the ground. I do shrugs to finish. Ever see a powerlifter with small traps? It is the only small muscle I focus on other than calves.
Take a day or two off before going back to one.
This is an old school power lifting routine. You can do it from home. Less sometimes is more with strength. The key is getting in your heavy lifts and not so much hypertrophy for BB. If you are not dropping weight by set 3 you are not going heavy enough.
One of the best things Ive found for strength and requires very little weights.
Amazon.com
Here's what I did:
3×5 Squat
3×5 Press
1×5 Deadlift