just the upper body days...this is for football
mon-
bench 4x10 for hypertrophy
incline 3x12
dips
and watever else
thurs-
bench im considering pyramid 10,8,8,4,2,2
or 3x8 or something else
rest of excersises
im really just looking for the best to increase strength and size for right now...since its early in offseason size is def important...but i wanna know wat to do for strength and such also...i kno switch everything up alot and such...i just read like 45 things on different sets/rep ranges...alittle confused...wat do you guys think?....would it b better to bench mon,wens,fri?? help please
|
|
Results 1 to 4 of 4
Thread: hows this look
-
12-11-2005, 04:06 PM #1Registered User
- Join Date: Feb 2004
- Location: cali
- Age: 44
- Posts: 51
- Rep Power: 246
hows this look
- Do or dont there is no try
- No one is better then you but you are no better then them unless you do something to prove it.
-
12-11-2005, 04:15 PM #2Olympic Lifter
- Join Date: Nov 2004
- Location: Texas
- Age: 43
- Posts: 3,847
- Rep Power: 2111
Don't pyramid. Use 5 sets of 3 or 5 reps instead. If you want a stronger bench than do that both days, and leave the high reps for incline.
"However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
-
12-11-2005, 05:42 PM #3Fear No Weight
- Join Date: Sep 2005
- Location: Maine
- Age: 40
- Posts: 94
- Rep Power: 227
For Building a stronger Bench I would do only 2 work sets with 3-5 resp. For warm-ups Keep the reps low and dont go over 5.
Example somthing like this!
135x2x5
225x3
315x2
365x2x3Big Lift and Lift Big
"I Fear No Weight"
6x World Powerlifting Champion
5 World Records
Age: 21
Stand: 5'2"
Weight: 180 (going up to 205)
Compete @: 165-181
Best Comp. Bench: 540@162
-
12-11-2005, 05:55 PM #4Registered User
- Join Date: Aug 2004
- Posts: 24,938
- Rep Power: 2555
Good program for football players and for size/strength gains...
http://www.t-nation.com/findArticle....ticle=311west2My Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
Bookmarks