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Get strong first
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Strength Training
"then focus on hypertrophy work. Too many people focus on hypertrophy work from the get go when they cant lift enough weight to stimulate anything. I see this mistake over and over again and its coming from the guys that look the same year in and year out.
If people spent the first few years of training focusing on increasing their squat, bench and deadlift we would see a lot more gyms with a lot more impressive looking people walking around.
Although there are exceptions to every rule, you wont see many guys that can bench 300+ Squat/Deadlift 400+ that the average person would consider small. Big weight=Big muscle
How do we do this?
Focus on heavy weight 85% or more of your current 1RM for 3-5 sets of 1-5 reps on the big compound movements. Then pick an assistance exercise of the same primary muscle group for 2-3 sets of 6-10 reps, taken to the point of just shy of failure. Move on to your secondary muscles for the day and do a few sets of 6-8 reps again going jsut shy of failure.
a great basic strength based routine would look something like this:
Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday
Wednesday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.
Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls."
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strength, gain, muscle, size, power
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created by
mikekeck
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saved on 2/7/2008
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1
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19.7
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100 %
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