It's been more than a year since I started lifting regularily. Engineering is an absolute bitch haha.
Anyway, the last routine that I was supposed to do is below. Assuming I will be starting off fresh, would this be good for a beginner strength and muscle routine? The placement of deadlifts seems a little odd to me so input from you guys would be very much appreciated.
Monday:
-Bench Press: 3x5
-Barbell Row: 3x8
-Skull Crushers: 3x8
Wednesday:
-Squats: 3x5
-Calf Raises: 3x15
-Deadlift: 1x6, or Stiff Legged Deadlift: 5x5
Friday:
-Pull Ups: 3x Maximum
-Overhead Press: 3x5
-Barbell Curls 3x8
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Thread: Routine for Strength AND Mass?
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05-04-2010, 05:20 PM #1
Routine for Strength AND Mass?
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05-04-2010, 06:23 PM #2
why do you have 2 upper body days and 1 lower?
I dont think that you should be programing your own program just yet. there are plenty of workouts on the main site for you to choose from.-Its better to die on your feet, than to live on your knees.
-I reserve the right to be a wild man, choose to resist domestication.
-The only obligation i have the right to assume is to do at any time what I think right.
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05-08-2010, 01:33 PM #3
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05-08-2010, 03:05 PM #4
- Join Date: Aug 2006
- Location: United Kingdom (Great Britain)
- Age: 40
- Posts: 1,814
- Rep Power: 576
In the initial phases of training strength training and a calorie surplus is all you need. What do you think happens when you take your squats to 400lbs and your bench to 300lbs? Do you think it's just determination that pushes that extra weight or muscle? Just lift heavy and eat and you can figure out the minutae when it becomes necessary.
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05-08-2010, 03:09 PM #5
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
You are completely wrong. The only one drawing a line between strength and mass is you.
But in reality the two go hand in hand. Why else do you think there are weight categories in Olympic weightlifting and powerlifting? Because bigger guys are stronger guys, bigger muscles are stronger muscles.
Either way, gaining mass has very little to do with choosing one routine over another. It is about eating and eating loads, thats where your mass comes from.Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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05-08-2010, 04:44 PM #6To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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05-08-2010, 04:46 PM #7
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05-14-2010, 11:00 PM #8
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05-14-2010, 11:02 PM #9
Hello fellow engineer.
Routine I follow: http://forum.bodybuilding.com/showthread.php?t=4195843
Rippetoe's is also good for strength training.
Mass gains will depend on your diet. Eat a large caloric surplus and you'll gain mass.
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