I'm looking to build all 3 and maxamize my bodies efficiency.
My rep scheme is usually pyramid. I also do Yoga and IF. IF has been fantastic for recovery and have not lost any strength doing it (even been gaining some). I always listen to my body. If I'm too tired and sore, I will not workout.
Sunday: Legs
Back Squat, rep scheme of 5-8
Sumo Deadlift (medium weight).
Calves
Monday: Off
Tuesday: Shoulder/light chest/ cleans
Push Press
Power Cleans
Bench Press (light)
Rear delt flies
Wednesday: Deadlift
Standard Deadlift
Front Squats (very light)
Thursday: Chest/shoulders
Incline Dumbbells
Flat Bench
Military Press
Rear delt flies
Dips(light)
Friday: legs/cleans ---- might take day off depending on feel
Calves
Power Cleans
Back Squats (very light)
Saturday: Back
BB Row
T-Bar Row
DB shruggs
Upright Row
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Results 1 to 5 of 5
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08-09-2012, 11:38 AM #1Registered User
- Join Date: Dec 2011
- Age: 29
- Posts: 387
- Rep Power: 173
Is it possible to build size, strength, and speed at once?
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08-09-2012, 11:43 AM #2Silently ... But surely .
- Join Date: Aug 2011
- Location: Belarus
- Age: 31
- Posts: 1,280
- Rep Power: 193
Good for size/strength ... what are you doing for speed tho ? How about jogging with a weight vest ...
Also, I wouldn't always listen to me body.... Most of the time it's like a lazy kid that needs forced discipline."By striving to do the impossible, man has always achieved what is possible. Those who have cautiously done no more than they believed possible have never taken a single step forward." Mikhail Bakunin ~
The king of the jungle is the lion not the elephant, the king of the seas is the shark not the whale... You may want to be the biggest, but my goal is to be king.
No action --> decay.
Don't let your ego write checks that your body can't cash.
Lapis Philosophorum.
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08-09-2012, 11:46 AM #3Teen BB PL Champ
- Join Date: May 2012
- Posts: 2,160
- Rep Power: 1558
Add plyo for speed, and you're set.
If you want add some power in your training, like 1-3 reps with a decent heavy weight that is tough but you get good fast bar speed on (compound lifts only)Follow my Workout log-http://forum.bodybuilding.com/showthread.php?t=156251783
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Teen BB Big 3 PL Champ
|5'4"|160lbs|12%BF|18 years|
BB Full Squat 1rm: 425lbs
BB Deadlift 1rm: 475lbs
Bench Press 1rm: 275lbs
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08-09-2012, 04:43 PM #4Registered User
- Join Date: Dec 2011
- Age: 29
- Posts: 387
- Rep Power: 173
bump for more thoughts
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08-09-2012, 06:39 PM #5Registered User
- Join Date: Aug 2012
- Posts: 116
- Rep Power: 145
As stated above, keep compounds at a low rep scheme with heavy @$$ weight. Add plyos and sprints for speed training.
I would advise against jogging in a weighted vest bc of the added stress on the kneesCurrent 1RM's:
Squat:335
Bench:205
Deadlift:425
Current Stack
-Cellucor Whey Cinnamon Swirl
-Creatine Mono
-Jack3d (Original Formula)
-Xtend
-Multi
-Fish Oil
I can do all things through Christ which strengtheneth me.
-Phil. 4:13
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