Freeweights,bar,bench,squatstands

[bludgeon]

Hi

Been weightlifting for about 14months and I only have access to a

Bench,Barbell,Free weights/squat stands and dumbells.

Looking for size and mass and it is going well.

But I think my workout is all over the place I do a 2 on then 1 off then 2 on and rest weekends. When I do deadlifts I am too fatigued to do bent rows properly and when I bench it wrecks me out and i cant do other exercises like military press to the best of my ability.

If anyone could devise a good plan for me revolving around size and mass gain then it would be appreciated. cheers


ps - i am probably more on the side of powerlifting and bodt building because for the majority of the time my reps are in the 3-7 range. I like deadlifting and squatting hard. cheers

 

[gt55yw]

The only thing you need is a squat rack. Myself and to everyone I train, the world revolves around the squat. Breaking parallel. That means your hips should be under your knees. If a marble was on a plate, sitting on your thigh, it should roll to you away from your knee.

Squats are the single greatest exercise for naturally increasing test and growth hormones. I've heard they cure cancer, but that's arguable lol

Squats day 1. Day two should be bench. Then your off day, and then do deadlifts and lower back. Your day four just before the weekends would be upper back and any vanity muscles like shoulders, biceps, the useless things that weren't killed already.

Hi

Been weightlifting for about 14months and I only have access to a

Bench,Barbell,Free weights/squat stands and dumbells.

Looking for size and mass and it is going well.

But I think my workout is all over the place I do a 2 on then 1 off then 2 on and rest weekends. When I do deadlifts I am too fatigued to do bent rows properly and when I bench it wrecks me out and i cant do other exercises like military press to the best of my ability.

If anyone could devise a good plan for me revolving around size and mass gain then it would be appreciated. cheers


ps - i am probably more on the side of powerlifting and bodt building because for the majority of the time my reps are in the 3-7 range. I like deadlifting and squatting hard. cheers

 

[Gazhole]

With your equipment you can do absolutely any program ever written pretty much. Go buy starting strength or 5/3/1 and just have at it. If you need somewhere more basic to start, go read the stickied threads in this section.

 

[bludgeon]

Cheers

day 1 - squats
day 2- bench and close grip
off
day 3 - deadlifts lower back
day 4- shoulders

sound good?

 

[Gazhole]

Way way way more information needed. Did you read any of the stuff i suggested?

Are you really just doing one or two exercises a workout or are you doing other stuff? What about the sets and reps? What about training periodization? What does "shoulders" mean? Thats not even an exercise.

Put a bit more thought in, right now this is barely an embryo of a workout plan so its hard (impossible) to give any constructive advice. Again, start with the stickies in the training section on setting up programs, then go buy starting strength or 5/3/1 or something and take a look at those.

 

[gt55yw]

He has to know to build his workout, not just literally do a few sets of squats, then bench press a few, and so on. You do know that, right bludg?

This is more of a zoning rather than anything else. Squats are lower, with a little back, bench is chest with a little triceps, so on. I mean for the little information he gave, that's really the best one can do.

Way way way more information needed. Did you read any of the stuff i suggested?

Are you really just doing one or two exercises a workout or are you doing other stuff? What about the sets and reps? What about training periodization? What does "shoulders" mean? Thats not even an exercise.

Put a bit more thought in, right now this is barely an embryo of a workout plan so its hard (impossible) to give any constructive advice. Again, start with the stickies in the training section on setting up programs, then go buy starting strength or 5/3/1 or something and take a look at those.

 

[wilgates]

squat squat and more squats plus deadlift and bench you'll be fine

 

[horstwessel]

Agreed.