So, if i wanna build strength and size?

Discussion in 'Fitness & Nutrition' started by lif, Apr 27, 2006.

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  1. lif

    lif New Member

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    I'm gonna start bulking again in about a week (yea, just before summer starts :run:). If I wanted to build considerable strength AND size, would a Upper Heavy/ Lower Heavy and Upper Volume/ Lower Volume be ideal?

    For example Day 1 Upper Heavy

    Bench Press working up to 3 RM
    Pullups 4Xmax
    Incline DB Press working up to 5 RM
    Underhand BB Row working up to 5RM.
    DB Shoulder Press working up to 5 RM.
    Dips 4X Whatever

    Day2: Lower Heavy

    Squat up to 3RM
    DL up to 3 RM
    Calf Raises
    Leg Press up to 5RM

    Day3: Off

    Day 4: Upper Volume

    DB Bench 5X8-10
    DB Bent over Rows 5X8-10
    Lateral Raises 5X8-10
    Tricep Pulldowns 5X8-10
    DB or BB Bicep Curls 5X8-10

    Day 5: Lower Volume

    Lunges 5X 8-10
    SLDL 5X8-10
    Shrugs 5X8-10 (i just have no place to put shrugs)
    DB Step Ups 5X8-10

    Abs on my off day on day 3... thoughts? suggestions?
     
    Last edited: Apr 29, 2006
  2. Damnation

    Damnation OT Supporter

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    wouldn't chris' modified routine be better? :dunno:
     
  3. SquallRm

    SquallRm New Member

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    Jerz, ya dig
    wouldnt it be better to have
    upper heavy
    lower volume
    off
    upper volume
    lower heavy
     
  4. lif

    lif New Member

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    Wouldn't really matter would it?? I guess it would give the CNS a rest but then i'd probaby be slightly fatigued for my lower heavy ? I might give that a shot and see how it feels.

    I forget what working out feels like, i haven't worked out in 3 weeks :wtc:
     
  5. Phineas Q Stork

    Phineas Q Stork Active Member

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    Exercises you do not want to max on include incline db press, bb row, db military, leg press, and skull crushers.
     
  6. Layman

    Layman New Member

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    Why not? Some are for safety I guess, but just get a spotter, right?
     
  7. lif

    lif New Member

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    Yea whats the reasoning? I have a workout partner so spotting wouldn't be an issue, any specific reasons?
     
  8. lif

    lif New Member

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    Bump for this answer :hs:
     
  9. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    5 maxes in one workout? Jesus christ man :ugh:
     
  10. Devil

    Devil I have become my terror. OT Supporter

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    there's no point :sadwavey:
     
  11. lif

    lif New Member

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    Why tho... I'm just not seeing the reason :dunno: Maybe for skulls / overhead extensions cause they're working smaller muscles but for the others?
     
  12. Skeletor

    Skeletor Guest

    is it healthy to be maxing out at anything every week?


    I don't do weights but any time I do multiple exercises till failure I feel like a part of me is dead.
     
  13. lif

    lif New Member

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    I don't think its unhealthly as long as you give yourself proper rest... don't be afraid to take a week off every 6-8 weeks.
     
  14. Layman

    Layman New Member

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    :confused:

    Whachutalkinbout?
     
  15. lif

    lif New Member

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    People are just saying things without explaining themselves leaving me all :hs:
     
  16. gstrdr1

    gstrdr1 Active Member

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    Have you been trainning for a while or are you just starting out??

    If you are just starting out then just use christophers' modified routine and work hard at it. You will see results if you stick with it.
     
  17. lif

    lif New Member

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    Not just starting out... numbers are decent but nothing spectacular

    Bench 225 (up from 135 in september)
    Squat 200 (up from 135 in november)
    Dead 275 (up from 175 in november)

    Should i still do christophers routine? :dunno:
     
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