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Want to increase bench and other strength



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  #11  
Old 01-15-2010, 06:52 AM
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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
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  #12  
Old 01-15-2010, 12:28 PM
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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?
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  #13  
Old 01-15-2010, 03:02 PM
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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
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Old 01-16-2010, 04:14 AM
latemp latemp is offline
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What about core
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  #15  
Old 01-16-2010, 09:02 AM
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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
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  #16  
Old 01-16-2010, 11:44 AM
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any core stabilization stuff you can find....plus anti rotation work.
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