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latemp 01-14-2010 06:46 AM

Want to increase bench and other strength
 
I actually posted a similar thread a while ago, when I was a little less open minded. Basically I'm looking to revise my workout so I can put on some strength in mainly bench and lat pull downs. I've been workin out on and off for years and have never really gotten over 250 bench wise and pull ups with a 10-20 lbs of weight. My workout now for chest is flat, incline, decline, and flys. Back is wide grip pulldowns, rows, close grip pulldons, and seated row. Both I do pyramid, 4 sets..10,6,4,10. I remember before someone saying I had too much variety, any advice?

iron_worker 01-14-2010 11:06 AM

If you're looking for strength then I would cut out some of the volume. Pick one that you want to increase strength on (ie flat bench) and work that as your primary exercises for a cycle (4-6 weeks or so). Any exercises you do after that should be supporting that primary exercise (you could do do some DB military press, dips, tricep extensions) using higher reps.

Another thing to remember: Strength gains are optimized when doing low reps. I wouldn't just go off the deep and straight to singles all the time (not to say that singles aren't a useful tool). You could cycle your rep scheme each week like 5,2,3,1 or something like that.

I'm sure some others have some more advice.

IW

latemp 01-14-2010 12:12 PM

Well for chest I wanna focus on flat, so how bout flat bench, cg flat bench, dips and incline. Does that work together? Also what bout back? And will doIng calsthenics hurt any strength gains? I run in the morn and do push ups/sit ups to be ready for my pt test.

iron_worker 01-14-2010 12:42 PM

Why so many exercises? Thats alot of tris to hammer in one day. The routine you describe would lend itself better to gaining mass.

I would do one primary exercises, a couple supporting ones, and then perhaps some abs. (assuming you do an upper/lower split schedule).

And yes, pushups is just added volume even if it is at a later time.

IW

latemp 01-14-2010 12:58 PM

The splits I was doing was chest/ tri, back/bi, shoulders, legs/abs. This type of training is totally new to me so I dont really know how to put a rouTine together. Before I would do 4 exercises for chest and back and 3 for arm exercises. Can y'all give me an example workout with options? For instance do this many exercises and pick from these exercises to put together a workout? Also rep and sets? Biceps was another plateau I never broke.

Pitysister 01-14-2010 01:55 PM

skip the pulldowns and do some chin/pullups.

TALO 01-14-2010 03:33 PM

Quote:

For instance do this many exercises and pick from these exercises to put together a workout? Also rep and sets? Biceps was another plateau I never broke.
Do 4 different exercises.

Pick from :
Flat bench press
Incline bench press
floor pressess
lockouts
DB presses
DB Flyes
Upright rows
Side raises
front raises
pulldowns
chin ups
kick back
one arm extensions
JM presses
Close grip presses
Skull Crushers
BB curls
DB curls
Bent over rows




:D

latemp 01-14-2010 07:08 PM

for each muscle or do you mean pick for exercises for chest and tri together?

iron_worker 01-15-2010 05:18 AM

Yes I'm pretty sure thats what he means.

One question: 1 do you have one lower/core day and 3 upper days? Thats like 1 day for 70% of your muscle mass and 3 days for 30%... It's all @ss backwards if you ask me.

IW

latemp 01-15-2010 05:24 AM

I see what you're saying. My whole rreasonibg behind that was just more the amount of exercises being done. For legs I only do extension, curl, leg press and calves. Feel free to help me reorganize my workout. But I'm still kind of unsure if your answer. Is that 4 exercises for chest only? Or chest and something else combined?

iron_worker 01-15-2010 06:52 AM

4 for chest and tris... there is no way you would need to do 4 exercises for each. More is not always better.

I would reccomend doing squats and deads if you're looking to gain overall strength and power... which brings me to my next question:

Are you really looking to gain strength or are you looking to put on size?

You need to read the stickies and read through some of the journals.

IW

latemp 01-15-2010 12:28 PM

strength. i know how to put on size for the most part, but thats the thing. i always look a lot stronger than i actually am. so when you are working out for strength how many times do you work each muscle a week? i was doing everything once. also, seeing it looks like my workout will be shorter going this way, will doing cardio after hurt strength gains? whats a good weekly schedule?

iron_worker 01-15-2010 03:02 PM

If you want strength then you should not be doing a body part split. That is as the names suggests tailored towards making each body part better (generally: size gain).

For strength I would reccomend a format such as:

3x a week
Week 1: Upper/Lower/Upper
Week 2: Lower/Upper/Lower

or

4x a week
Upper 1, lower 1, Upper 2, Lower 2

or

3x a week full body (this is the way I train)
Mon - Bench, Squats, Rows
Wed - Military Press, Deadlifts, Pull-ups (bicep accessory)
Fri - Decline Bench, Front squats, hams, tricep accessory

Friday we don't usually go ballz out because it is more of a supporting day for the other 2 days.

So, as you can see there are many styles you can train. I have only shown a few.

IW

latemp 01-16-2010 04:14 AM

What about core

iron_worker 01-16-2010 09:02 AM

Thats something I am working on getting my workout parters to add in and we should be doing it. However, you get excellent core work from any type of squat or deadlift.

IW

Pitysister 01-16-2010 11:44 AM

any core stabilization stuff you can find....plus anti rotation work.


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