building strength but i am a bodybuilder...

[nilsjei1234]

As a result of my other topic http://forum.bodybuilding.com/showthread.php?s=&threadid=68956

I decided to give you guys my workout routine ....

i train 5 days a week...

monday :
back :

chins: 4 sets to failure ( for me this is 6-8 reps)
t-bar rows 4 sets 6-10 reps.
dumbell rows 4 sets 6-10 reps
deadlifts 4 sets about 6 reps each...

tuesday back...

incline dumbell press. 4 sets 8-10
dumbell press.4 sets 8-10
flyes 4 sets 10 reps.
cable cross 4 sets 10-12 reps.

wednesday shoulders..

dumbell press 3 sets 6-8 reps
side raises 3 sets 8 -10 reps.
cable lateral raises 3 sets 8-10 reps
dumbell shrugs 10-12 reps.

friday arms..

supersetting biceps + triceps..

Barbell curl + skull crushers 3 sets 6-8 reps.
dumbell curls + close grip bench press 3 sets 6-8 reps..
hammer curl + dumbell extension 3 sets 6-8 reps.

saturday legs..

leg extensions 3 sets 6-8 reps.
leg press 3 sets 10-12 reps.
squats 3 sets 10 reps.
leg curls 3 sets 10-12 reps.

standing calve raises 3 sets 10-12 reps
seated calve raises 3 sets 10-12 reps


The gaining of mass is going pretty good i think and the diet is also good i think...

but i don't get a lot of strenght gain..

[Deejay_Spike]

Originally posted by nilsjei1234
As a result of my other topic http://forum.bodybuilding.com/showthread.php?s=&threadid=68956

I decided to give you guys my workout routine ....

i train 5 days a week...

monday :
back :

chins: 4 sets to failure ( for me this is 6-8 reps)
t-bar rows 4 sets 6-10 reps.
dumbell rows 4 sets 6-10 reps
deadlifts 4 sets about 6 reps each...

tuesday back...

incline dumbell press. 4 sets 8-10
dumbell press.4 sets 8-10
flyes 4 sets 10 reps.
cable cross 4 sets 10-12 reps.

wednesday shoulders..

dumbell press 3 sets 6-8 reps
side raises 3 sets 8 -10 reps.
cable lateral raises 3 sets 8-10 reps
dumbell shrugs 10-12 reps.

friday arms..

supersetting biceps + triceps..

Barbell curl + skull crushers 3 sets 6-8 reps.
dumbell curls + close grip bench press 3 sets 6-8 reps..
hammer curl + dumbell extension 3 sets 6-8 reps.

saturday legs..

leg extensions 3 sets 6-8 reps.
leg press 3 sets 10-12 reps.
squats 3 sets 10 reps.
leg curls 3 sets 10-12 reps.

standing calve raises 3 sets 10-12 reps
seated calve raises 3 sets 10-12 reps


The gaining of mass is going pretty good i think and the diet is also good i think...

but i don't get a lot of strenght gain..


well... i you do this rep scheme all year long i can understand you don't gain a lot of strength....

why don't you try playing around with the volume?

like for the next 4 weeks, on all your heavy compound exercises, you do 5sets of 5 reps. the next 4 weeks you might want to do 3x3 on these sames exercises. then, after that you can go back to the higher reps.

also, for a while, drop the failure thing. trust me on this one

as for the exercise order... do your heavy compound FIRST in your workout.

like do squats first. also, there are not enough exercises for your hamstrings and glutes. bb or pl, strong hammies=bigger squat/deadlift. so be sure to lose 1 exercise for the quads OR add some extra for your backside.

and stop always supersetting your arms. working like that is good, but not always. everything is temporary. also for strength i don't think it'll be that freakin' good.

don't think i have that much to add. i hope this helps!!

[david42018]

4-6 reps