Thread: Strength workout

Looks fine

Cheers Scotty,

thought it was OK, just wanted to make sure I hadn't missed something...

Rich

The most important parts of strength training is the % of your 1RM that you start with, the amount of sets and reps you perform, and the amount you increase per week.

That is the bread and butter.

Hey Bostrum,

what's the general rule of thumb?

80% of 1RM trying to add a couple pounds/kilos each week?

Rich

You want strength try adding more free weights to your routine and watch your diet(very important) you should gain some strength without to much added size

Personally I think your doing too many isolation exercises.
Stick with the BIG compound movements.

And, unless your looking or asking for an injury, I'd avoid trying to find your 1 rep maximums. IMO, they are dangerous.

What I do is start with a 10 rep max weight and use that in a 5x5 scenario, starting with 80% of that, and increasing by 5% each set, then I go up 5 lbs. from workout to workout.

Here's the 2 workouts I'd recommend you alternate between every 5-7 days:

workout #1
military press
squat
weighted chin-up

workout #2
bench press
deadlift
row

Squat, bench and deadlift.
Set 1:80% of set 5
Set 2:85% of set 5
Set 3:90% of set 5