Thread: low rep compounds routine good for size?

No offense bro but what about some more leg work! Plus two days of bench with no changes(light/heavy). Last...4x5 for everything? You might as well go to 5x5. Lots of things wrong with this program. Just my two cents.

If your main goal in hypertrophy then no low reps are not optimal this routine can work but I'd add in more direct arm, and,
shoulder isolation work

You need higher rep ranges, especially for the squats if your main goal is to pack on size. Try 8-15 reps for squats/set and 6-10 reps for everything else.

Monday
Squat 3 x 5
RDL 3 x 10
Bent Row 4 x 6
Barbell curl 3 x 8
1-leg Calf Raises 3 x 15

Wednesday
Bench Press 3 x 5
Incline Dumbbell Bench Press 4 x 8
Military Press 3 x 8
Skull Crushers 3 x 10
Heavy crunches 3 x 15

Friday
Deadlift 3 x 5
front squat 2 x 10
Chin 4 x 6
Dumbbell Curl 3 x 8
1-leg Calf Raises 3 x 15

Monday
Incline bench press 3 x 5
Dumbbell Bench Press 4 x 8
Dumbbell Shoulder Press 3 x 8
Dips 3 x 10
Hanging leg riase 3 x 15

......and rotation goes


better?

Wait for someone who doesnt believe in
1-6 reps for strenght
8-12 for mass
15+ for cutting
am also interested.
I always do 5x5 or 4x6 for compounds.

Originally Posted by pete26

If your main goal in hypertrophy then no low reps are not optimal this routine can work but I'd add in more direct arm, and,
shoulder isolation work

What?

You stick with your 15-20 reps of curls and laterals raises, and the rest of us will stick with low rep/heavy compound movements. Assuming both groups are eating properly, I'll let you figure out which group is going to gain more muscle.

Originally Posted by fqqs

Monday
Squat 3 x 5
RDL 3 x 10
Bent Row 4 x 6
Barbell curl 3 x 8
1-leg Calf Raises 3 x 15

Wednesday
Bench Press 3 x 5
Incline Dumbbell Bench Press 4 x 8
Military Press 3 x 8
Skull Crushers 3 x 10
Heavy crunches 3 x 15

Friday
Deadlift 3 x 5
front squat 2 x 10
Chin 4 x 6
Dumbbell Curl 3 x 8
1-leg Calf Raises 3 x 15

Monday
Incline bench press 3 x 5
Dumbbell Bench Press 4 x 8
Dumbbell Shoulder Press 3 x 8
Dips 3 x 10
Hanging leg riase 3 x 15

......and rotation goes


better?

pls sb say if the above routine is okay??

Originally Posted by fqqs

pls sb say if the above routine is okay??

It looks a lot better. Withthat said, you still need more horizontal pulls. Right now you have 107 reps for horizontal pushing, but only 24 for horizontal pulling. That is just asking for issue down the road. To compound that you have 42 vertical pushes and only 24 vertical pulls.

why don't u just remove the 4th workout (incline bench etc) and rotate the other 3? looks good

I took this plan from:

Best Routine | Workout Routine

I think the main idea was to have 4 workouts total:

two - (legs, back, biceps, calves)
two - (chest,shouders,triceps,abs)

Monday
Squat or box squat 2-3 x 5
RDL 3 x 10
Bent Row 4 x 6
Chinup 3x8
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Front squat 2 x 10
Pull up 4 x 6
Bent over lateral raises 3 x 10
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep work 3 x 10
Ab work 3 x 10 Monday


ive added 2 pulling moves. Good?

Originally Posted by danzik17

What?

You stick with your 15-20 reps of curls and laterals raises, and the rest of us will stick with low rep/heavy compound movements. Assuming both groups are eating properly, I'll let you figure out which group is going to gain more muscle.

I never said anything about 15-20 rep sets, yes getting stronger is the most important to getting bigger but in the right rep ranges if low rep compounds were all anyone needed to get huge then powerlifter would look like body builders. Curls, extensions, and other isolations are needed if you want big biceps, shoulders, and, triceps. But I agree with you that getting stronger on compounds (in the right rep ranges for your goal) is most important.

Originally Posted by pete26

if low rep compounds were all anyone needed to get huge then powerlifter would look like body builders

low reps make u fat

in terms of stimulating hypertrophy you want to shoot for a time under tension (TUT) of 45-60 seconds at loads at or around 80-85% of the 1RM.

Originally Posted by pete26

I never said anything about 15-20 rep sets, yes getting stronger is the most important to getting bigger but in the right rep ranges if low rep compounds were all anyone needed to get huge then powerlifter would look like body builders. Curls, extensions, and other isolations are needed if you want big biceps, shoulders, and, triceps. But I agree with you that getting stronger on compounds (in the right rep ranges for your goal) is most important.

Power lifters look allot like bodybuilders just higher BF%, some of them have even competed in both bodybuilding and power lifting. Power lifting is a sport where you compete in certain events so a PL will focus his/her energy on improving in those specific events.

You do not need to do curls to get big biceps, you do not need to do arm extensions to get big triceps and you do not have to do iso shoulder work to get big shoulders.

Do I need a bowflex to look like a underwear model?

Which one is the picture of? PL or BB?