Strength to Size

TriZZle305 · 06-07-2002, 04:31 PM

I have been strength training for about 3 weeks now and i am 15-20 pounds away from my goal for my max.. Once i reach my goal i plan on switching from a strength training routine to size gaining routine and i was wondering what i should do.. should i increase the reps and decrease the weight or would that be more for cutting?

**Mudge** · 06-07-2002, 05:59 PM

Well, for power lifting you might find 4-8 reps, for bodybuilding 8-12 (generically speaking), and 12-15 for tightening/toning so yes you probably should increase your reps a tad, decrease your rest periods to 60-90 seconds (if your doing 2-4 minutes that is).

Snake_Eyes · 06-07-2002, 06:06 PM

Well, there's all kinds of things you can do.

Remember that the basis of hypetrophy is the physical loading, and that you grow by fatiguing muscle fibers. With that in mind, you can use any number of protocols: low volume (2-3x6-8 over 1-3 exercises), high volume (3-4x8-12 over 2-6 exercises), supersets, drop sets, and so on.

There's really nothing set in stone, so long as the loading (or really, the muscular tension developed) increases from week to week.

There's no way to lift for "toning." You can use anaerobic/lactate threshold training to create a fat-burning effect with lifting, but there's no way you can lift a weight, especially not for just 12 to 15 reps with normal rest periods, to get "toned."

You'll have to have a caloric reduction and incorporate some form of cardiovascular work, be it via endurance work or interval training with either cardio or weights (as I outlined above).

TriZZle305 · 06-07-2002, 06:25 PM

thanks mudge & snake eyes.. im curious to see what gopro uses to train people for upperbody hypertrophy because i copied down the leg routine he recommended for somebody and im going to try it.. one day... anyways gopro if you read this can you post a routine

Scotty the Body · 06-07-2002, 07:27 PM

I agree with Snake as well.

I like the 3 week routines:
week one - Power (lower reps 4-6)
week two - rep range (10 to 12 rep range)
week three - shock (supersets with 8-10 rep range)

Each workout uses 3 to 4 different exercises with 2-3 sets per exercise.

I believe this type of workout is the best of both worlds, strength, endurance and size all in one.

TriZZle305 · 06-07-2002, 07:49 PM

I like that but it kindof interferes with something else i was doing... i switch back and forth from barbell to dumbells(wk1, wk2) should i just work that into like a 6week plan? first three weeks mostly barbell 2nd three weeks mostly dumbell? or just try to asociate both the barbell and dumbell equally in my workouts and forget about switching?

Scotty the Body · 06-07-2002, 07:58 PM

You could either switch usine DB for the first 3 weeks then go to BB for the next 3 weeks or because you do some of the same exercises in each of the 3 weeks, you can use DB for one then BB for the other.

06-07-2002, 04:31 PM	#1
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	Strength to Size I have been strength training for about 3 weeks now and i am 15-20 pounds away from my goal for my max.. Once i reach my goal i plan on switching from a strength training routine to size gaining routine and i was wondering what i should do.. should i increase the reps and decrease the weight or would that be more for cutting?
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

06-07-2002, 05:59 PM	#2
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	Well, for power lifting you might find 4-8 reps, for bodybuilding 8-12 (generically speaking), and 12-15 for tightening/toning so yes you probably should increase your reps a tad, decrease your rest periods to 60-90 seconds (if your doing 2-4 minutes that is).
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-07-2002, 06:25 PM	#4
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	thanks mudge & snake eyes.. im curious to see what gopro uses to train people for upperbody hypertrophy because i copied down the leg routine he recommended for somebody and im going to try it.. one day... anyways gopro if you read this can you post a routine
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

06-07-2002, 07:27 PM	#5
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I agree with Snake as well. I like the 3 week routines: week one - Power (lower reps 4-6) week two - rep range (10 to 12 rep range) week three - shock (supersets with 8-10 rep range) Each workout uses 3 to 4 different exercises with 2-3 sets per exercise. I believe this type of workout is the best of both worlds, strength, endurance and size all in one.
	Cool

06-07-2002, 07:49 PM	#6
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	I like that but it kindof interferes with something else i was doing... i switch back and forth from barbell to dumbells(wk1, wk2) should i just work that into like a 6week plan? first three weeks mostly barbell 2nd three weeks mostly dumbell? or just try to asociate both the barbell and dumbell equally in my workouts and forget about switching? Last edited by TriZZle305 : 06-07-2002 at 08:03 PM.
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

06-07-2002, 06:06 PM	#3
Snake_Eyes Real American Hero Join Date: May 2002 Location: Nevada Posts: 221	Well, there's all kinds of things you can do. Remember that the basis of hypetrophy is the physical loading, and that you grow by fatiguing muscle fibers. With that in mind, you can use any number of protocols: low volume (2-3x6-8 over 1-3 exercises), high volume (3-4x8-12 over 2-6 exercises), supersets, drop sets, and so on. There's really nothing set in stone, so long as the loading (or really, the muscular tension developed) increases from week to week. There's no way to lift for "toning." You can use anaerobic/lactate threshold training to create a fat-burning effect with lifting, but there's no way you can lift a weight, especially not for just 12 to 15 reps with normal rest periods, to get "toned." You'll have to have a caloric reduction and incorporate some form of cardiovascular work, be it via endurance work or interval training with either cardio or weights (as I outlined above).

06-07-2002, 07:58 PM	#7
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	You could either switch usine DB for the first 3 weeks then go to BB for the next 3 weeks or because you do some of the same exercises in each of the 3 weeks, you can use DB for one then BB for the other.
	Cool

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