Reply With QuoteIt looks fine, just one thing, why your reps are so low? Are you aiming for strength?
revised workout
Results 1 to 8 of 8
Thread: revised workout
-
11-07-2010, 04:07 PM #1Registered User
- Join Date
- Oct 2010
- Gender
- Location
- oswego, new york
- Posts
- 64
- Rep Points
- 576368
revised workout
i changed my workout plan I posted a few days ago how does this one look?
Monday-Bench-x6 x4 x2 x1 x1
Incline Dumbell Bench-x8 x6 x4
Incline/Decline Flies-x10-12 x10-12 x10-12
Tuesday-Deadlift-x8 x6 x4 x3 x2
Stiff-legged Deadlift-x10 x8 x6
Barbell Row-x8 x6 x4
Pull-ups-x10 x8 x6
Dumbell Row-x8 x6 x4
Wednsday-Off
Thursday-Millitary Press-x6 x4 x3 x2
Cleans-x6 x6 x4 x4 x2
DB Shoulder Press-x8 x6 x4
Barbell Curl-x12 x10 x8
Preacher Curls-x12 x10 x8
Friday-Close Girp Bench-x8 x6 x4 x2
Dips-x10 x8 x6
Skull Crushers-x8 x6 x4
Squats-x8 x6 x6 x2
Lunges- x8 x6 x4
-
11-07-2010, 04:54 PM #2Registered User
- Join Date
- Aug 2010
- Gender
- Location
- B.C
- Posts
- 283
- Rep Points
- 1182811
-
11-07-2010, 05:02 PM #3Registered User
- Join Date
- Oct 2010
- Gender
- Location
- oswego, new york
- Posts
- 64
- Rep Points
- 576368
im looking for strength but i want size also i tried to go somewhere in the middle what would u suggest?
-
11-07-2010, 05:18 PM #4Registered User
- Join Date
- Jan 2009
- Location
- some
- Posts
- 30
- Rep Points
- 1668162
On bench day do incline first. Or alternate.
I think you need lateral raises as well.
-
11-07-2010, 05:24 PM #5Registered User
- Join Date
- Aug 2010
- Gender
- Location
- B.C
- Posts
- 283
- Rep Points
- 1182811
If you are only aiming for strength, then your plan is right. But if you want size as well, then you gave to change it up a bit IMO. To gain size along with strength, you have to up your calories first. Secondly, for (hypertrophy) size and muscle mass, you have to range your reps between 10-12. Basically, any rep range from 1-6 is good for strength gains, anything from 10-12 is good for hypertrophy, anything from 15-20 is good for definition purposes. For myself, same as you I aim for size and strength gains. My reps usually is as follows: 10-12-(6 to8)- 10. So I have one set for strength ranging from 6 to 8 and the rest for hypertrophy.
-
11-07-2010, 05:33 PM #6Registered User
- Join Date
- Oct 2010
- Gender
- Location
- oswego, new york
- Posts
- 64
- Rep Points
- 576368
i eat a very high calorie diet so i think ill stick with this for awhile and see how it goes first
-
11-07-2010, 05:42 PM #7Registered User
- Join Date
- Aug 2010
- Gender
- Location
- B.C
- Posts
- 283
- Rep Points
- 1182811
Good luck man
-
11-07-2010, 07:51 PM #8Registered User
- Join Date
- Oct 2008
- Gender
- Location
- British Columbia, Canada
- Posts
- 2,007
- Rep Points
- 56239194
Size will come primarily from diet.
Any rep range, in conjunction with excess calories, will cause hypertrophy -- this includes low-rep training.
Low-rep/submaximal lifting on major compounds will create stronger, more powerful muscles, which will move heavier loads. Heavier loads means more micro trauma, in turn leading to more muscle gains.
From a bodybuilding standpoint, a balance of power and rep work is ideal.
Similar Threads
-
My revised workout : A 4 day split
By ty2090 in forum TrainingReplies: 4Last Post: 03-19-2011, 06:11 PM -
2nd cycle revised
By njc in forum Anabolic ZoneReplies: 16Last Post: 01-26-2010, 01:57 PM -
revised diet (again)
By leg_press in forum Diet & NutritionReplies: 6Last Post: 01-30-2007, 04:53 PM -
revised (again) diet
By leg_press in forum Diet & NutritionReplies: 0Last Post: 09-26-2006, 10:26 AM -
Newly Revised Workout
By shiznit2169 in forum TrainingReplies: 12Last Post: 03-10-2005, 01:38 PM
Posting Permissions
DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.