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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
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Strength Routine critique
Was wondering if anyone could help with out with this routine I put together for myself. From now until August, I will be focusing on strength for my upcoming football season. I just need some input on what I should change, or modify, to make sure strength gains are constant. I would prefer to keep it a 4-day split also.
Monday-Shoulders/Tri Military press 3x4-6 Lateral Raises 3x4-6 DB press 2x4-6 Dips 3xfailure Close-grip bench press 3x4-6 Wednesday-Legs Squats 3x4-6 Leg extensions 3x6-8 Stiff-legged dead lifts 3x4-6 Leg curls 3x6-8 Calve Raises 3x6-10 Friday-Chest/Biceps Bench press 3x4-6 Incline DB press 3x4-6 Flys 3x4-6 Preacher curls 3x4-6 Hammer curls 3x4-6 Saturday-Back/Traps Dead Lifts 3x4-6 Wide-grip pull ups 3xfailure Barbell Rows 3x4-6 Shrugs 3x4-6 *Warm up sets will be done for core lifts I also need to incorporate cleans into my workout, but am unsure of where to stick them in. I would guess back/trap day but I'll leave that to you guys. Any help would be appreciated |
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#2 |
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Member
Join Date: Aug 2004
Location: England
Posts: 394
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For strenght i would do a Push/Pull split
Day 1 Push (strenght) Day 2 off Day 3 Pull (strenght) day 4 off day 5 Push (speed) Day 6 off day 7 pull (speed) Day 8 off Day 9 repeat from day 1. Strenght days do warm ups + 3x4-6reps work sets and on speed days do warm ups + 3 sets lighter and fast for not near faliure for about 8 reps and focus on moving the weight with speed and force this will help you on your strenght days. Push day (strenght) Squat Bench press calf raise (3x10-12) Shoulder press Pull (strenght) Deadlift Barbell Row Weighted crunch (3x10-12) Barbell Curl (2 sets only) Push (speed reps) Squat Bench press Shoulder press Pull (speed reps) Deadlift Barbell Rox Last edited by Uzi9 : 04-30-2005 at 03:41 PM. |
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#4 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,628
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I owuld put the cleans before the squats on leg day and drop the leg extensions.
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#5 | |
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Senior Member
Elite Member
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#6 |
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Registered User
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Hey thanks guys. I'll modify my routine and give it a go on monday. Although, I'm still unsure of whether I'm going to be cleaning before or after I squat. I'll try both, and see which one works better for me. I know P-Funk likes to do speed before strength, but I figured I'd be too fried to squat to my full potential after doing heavy cleans...
Rich, the current routine I've been following is great for hypertrophy and building mass, but it's not the best thing for strength. Coach has been on me about my weight and all lately, so I really have to start focusing more on football, and less on bodybuilding. |
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#7 |
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Registered User
Join Date: Nov 2003
Posts: 1,009
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I personally wouldn't want to train biceps on friday, then rows again on saturday. My strength on rows would be significantly compromised. You might be better of not really focusing on doing curls and just doing more rows and chins/pullups and whatnot. Perhaps would lead to more functional strength. Or do curls the same day as rows etc.
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#8 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,628
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not even speed before strength, you could look at it as complex before easy. The clean is a more complex lift and fatiguing yourself by doing squats before it can lead to an injury. Unless ofcourse you used the squats as a warm up for the cleans and were doing a certain percentage of your 1RM for singles or doubles, working on just moving up and down to warm up the joints.
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#9 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,628
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Quote:
who said to do speed reps? I said speed before strength because a clean uses a high amount of velocity to move a decent load. It is a quick ballistic movement. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#10 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,628
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Oh, i see, were you reffering to UZI??
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#11 | |
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Senior Member
Elite Member
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#12 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,628
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Quote:
lol...I don;t know anything. Know but seriously. If you are going to hit heavy cleans then you may want to open with squats as a warm up. My friend will do this, hitting about 20 singles in the squat with a weight that is about 80% of his 1RM just to get warmed up before moving to his all out attempts on the clean. However, as a football player, hitting 1RM in the clean are not needed (and really not advised) so it would be best to just do them first, as they are of greater complexity, and then go on to your heavy squat work. Your squats shouldn't really suffer as you are just learning and wont be using heavy weight on the cleans anyway. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#13 | |
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