here is a training program for strength and muscle building

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    here is a training program for strength and muscle building


    ive seen alot of posts on what kind of routine to do..push/pull? splits? 5x5? DC? well i have tried them all and this is what i have come up with that has worked for me.

    Monday
    - Chest and Tri's
    Chest:
    Barbell Bench - 3 to 5 reps of 4 sets
    Incline DB bench - 7 - 10 reps of 3 sets
    DB Flys - 20 reps of 2 sets
    Hammer strength Straight or Incline - 7 - 10 reps of 3 sets
    Cable Flys - 20 reps of 2 sets

    Tris: Close Grip Bench 5 to 7 reps of 3 sets
    Skull Crusher - 7 to 10 reps of 3 sets
    DB kick backs - 10 to 12 reps of 3 sets
    Tricep rope push down - 20 reps of 2 sets


    This is just day one. the rest of the training days follow this rep and set range. post on here if u want me to keep going. ill do the rest of the workout here but not in that much detail

    Tues - Back and Biceps

    Wed OFF

    Thurs 5x5

    Friday - OFF

    Sat - Legs, some arm work

    Sun OFF

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    you routine just seems like a body building routine bud, not a PL based.

    DC isnt really a PL routine either, more geared towards BBing.

    start with 5x5 , 5/3/1 , some form of westside for starters.
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    this isnt geared towards beginners. and ya, this is a bodybuilding routine. ive just seen alot of requests for muscle building routines and this is what has worked for me.
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    Your doing like 25 sets, Im not sure i would recomend that to anyone.
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    10 to 14 per muscle group. ive done this for the past 6 months and ive had the best results ever for me. my diet has been the same, same supplements, just different routine. hey, if u dont like it u dont have to do it, i just know its worked the for me vs other routines out there
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    lol it has kickbacks in it so i cant take it serious.
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    you dont have to do kickbacks lol u can sub in whatever tri workout u wana. i also do the french with DB. i just like kickbacks. they work for me
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    i would take out the Hammer strength and cable flyes and DB kickbacks and it would maybe do the C.G bench off the floor so i save my shoulders and that would look more like a powerlifting routine..
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    but it isnt a powerlifting routine lol its a combo of a few things so gain the most muscle. its worked for me very nicely
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    Quote Originally Posted by R1balla View Post
    but it isnt a powerlifting routine lol its a combo of a few things so gain the most muscle. its worked for me very nicely
    ahh yea then it looks pretty solid i use to do stuff like this last year. A realtively heavier routine but still wanted to keep what some machines etc.. in it... however u still mite wanna check out the close grip of the floor it will cut out ur shoulder rotation at the bottom! nothing like saving ur shoulders lol
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    true that. ya i dunno if u have seen my other posts but my right shoulder is pretty screwed up lol i hurt it last summer doing heavy bench. surprisingly when i did floor presses it didnt hurt it. i pick the bar up, go down slowly. let my elbows rest on the floor for a few seconds then explode up. i love it
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    Quote Originally Posted by R1balla View Post
    true that. ya i dunno if u have seen my other posts but my right shoulder is pretty screwed up lol i hurt it last summer doing heavy bench. surprisingly when i did floor presses it didnt hurt it. i pick the bar up, go down slowly. let my elbows rest on the floor for a few seconds then explode up. i love it
    hell yea i use to have tons of shoulder pain for a year it took me 2 years to raise my bench from 240 to 260. I did mini band pullapart which has healed my rear delt pain and now i just need this front delt healed up lol
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    'Close grip off the floor' ... I get shoulder pain once in a while from benching, dumb question but how do you set this up?
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    Quote Originally Posted by ato ucf View Post
    'Close grip off the floor' ... I get shoulder pain once in a while from benching, dumb question but how do you set this up?
    lay down in the power rack, make sure ur j hooks are in the position u like so its comfortable to urnack it.. Squeeze ur shoulder blades together take a close grip lower till ur elbows hit the floor push back up. its all triceps
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    I personally can't stand more than two rest days a week.... three just wouldn't be any fun for me. Sounds fine otherwise if all that arm work isn't hindering your lifts or recovery
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    Quote Originally Posted by brownstown89 View Post
    lol it has kickbacks in it so i cant take it serious.

    classic
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    rest is the most important part bro! notice i have a day of rest in between the arm days. my arms recover very quickly so i like to train them to the max. following this program, ive had my best growth yet. i like my off days. it gives me time to fish and race my car and work on it and chill. kickbacks, u dont have to do. i dont do them all the time. i sub in french presses when i dont do them
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    Quote Originally Posted by Moeller View Post

    classic
    lol well the only time i like kickbacks is watching a girl do it and her asss is stickout in tight spandex =)
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    Quote Originally Posted by R1balla View Post
    rest is the most important part bro! notice i have a day of rest in between the arm days. my arms recover very quickly so i like to train them to the max. following this program, ive had my best growth yet. i like my off days. it gives me time to fish and race my car and work on it and chill. kickbacks, u dont have to do. i dont do them all the time. i sub in french presses when i dont do them
    off days i can stand in the summer, when im working full time and have things to do. In the winter when its cold and all you do is stuck in the house and lift i HATE off days. My last workouts were like this
    sunday- squat
    Mon- Me Bench
    Tue- Cardio
    Wed- Off
    Thurs- want to deadlift but my hamstrings are still sore from squat as of now (wednesday).

    just goes to show the heavier u lift the more recovery u need lol
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    and thats why i have 3 off days
  

  
 

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