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  1. #1
    quaker48's Avatar
    quaker48 is offline Associate Member
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    trying to gain size strength will this program work???

    Heres what i do, also my diet is in check im eating a tone of food with tons of protien.. So i was wanting your thoughts on my program if this will help me get good size and strength gains.


    Mon.
    Bench-5x5
    Incline press-3x10
    Incline macjine press-3x10
    Incline Fly's-3x10
    Pushdowns-3x12
    Reverse Pushdowns-3x12
    Kick Backs-3x12
    Shoulder cycle-2x40- (consist of 4 shoulder lifts 10 reps per exercise with Db, i do military,front,side,rear non stop)

    Tues.
    Power clean-4x3
    squatt-5x5
    snatch grip DL's-3x5
    Lunges-3x10
    GM's-3x10
    Leg exstions-3x10
    Cav press-3x25

    wen.
    Pull ups-3xFailure
    Lat pull downs-3x10
    Rows-3x10
    Heavey shrugges-3x10
    Ez bar curls-3x12
    Incline curls-3x12
    Preacher curls-3x12


    Thurs.
    Incline press-5x5
    Bench press-3x10
    Incline Machine press-3x10
    Incline Fly's-3x10
    Pushdowns-3x12
    Reverse Pushdowns-3x12
    Kick Backs-3x12
    Shoulder cycle-2x40- (consist of 4 shoulder lifts 10 reps per exercise with Db, i do military,front,side,rear non stop)


    Fri.
    Power clean-3x5
    squatt-3x12
    snatch grip DL's-3x5
    Lunges-3x12
    GM's-3x12
    Leg exstions-3x12
    Cav press-3x35


    Sat.
    Chin ups-3xfailure
    Reverse lat pull downs-3x10
    Rows-3x10
    Shruggs-3x15
    Ez bar curls-3x12
    Incline curls-3x12
    Preacher curls-3x12

  2. #2
    monster.'s Avatar
    monster. is offline Anabolic Member
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    If you're training for strength and size, I don't believe you need more then one (1) exercise per muscle group.. What i mean is you don't need to repeat an exercises for the same muscle group (example: incline barbell press, and incline machine press) I would advise one exercise per muscle group, and GO HEAVY no bullsh!tting..

    Concentrate on the core exercises

    Squat
    Flat bench
    Deadlift
    Military press

    Of course throw in whatever you feel necessary.. You don't need so many exercises, sets, and reps per day.. cut back on the tempo, usually around 3 sets of 6-10 reps is good per exercise, but go intense.. and go heavy..

    good luck

  3. #3
    ChiTownTommy's Avatar
    ChiTownTommy is offline Senior Member
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    Quote Originally Posted by monster.
    If you're training for strength and size, I don't believe you need more then one (1) exercise per muscle group.. What i mean is you don't need to repeat an exercises for the same muscle group (example: incline barbell press, and incline machine press) I would advise one exercise per muscle group, and GO HEAVY no bullsh!tting..

    Concentrate on the core exercises

    Squat
    Flat bench
    Deadlift
    Military press

    Of course throw in whatever you feel necessary.. You don't need so many exercises, sets, and reps per day.. cut back on the tempo, usually around 3 sets of 6-10 reps is good per exercise, but go intense.. and go heavy..

    good luck
    fully agree just go real heavy and it should be just fine doing one exercis for the muscle

  4. #4
    Mu'min is offline Associate Member
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    I must also say that I do not understand why you are doing 25 reps for your calves if you are trying to gain strength? I found that my calves were able to handle much more weight than I thought. It was my mind and the pain that kept telling me to stop. Once I stopped *ussing out, I was able to put some size on my calves. If it works for you though, then we must remember "to each his own."
    Last edited by Mu'min; 03-11-2004 at 06:22 PM.

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