ryo's workout for strength

[cloud_strife]

my workout at the moment is:

the idea is
(1)to train do only 2 exercises per muscle group each day and to give it all in those...

(2) to train each muscle possibly more than 1 day per week to gain strength

(3) to use basic exercises most of the time

(4)
number or sets and reps not really defined, sets around 4 to 6 and reps depending on the excercise, but I usually go on until I feel either the muscle has been worked (reps drop) or too tired, anyway like I have read in Arnold's Encycloopedia I choose the weigth so that it feels the right one and then I do as many reps I can in good form

monday

incline dumbbell bench press
1 arm rows
close grip bench press
lat machine superset (wide then rest then close grip)
pulley with wide bar

tuesday

military press
pulley with triangle
shoulder press with dumbbells
read delt row
weighted abs
L flies


thursday

dips
bent over rows
skull crushers
standing bar curl
reverse grip ez bar curl

friday

military press
squats to parallel
lateral raises
hyperextensions
stiff legged deadlift (well I bend the legs slightly)

[Nooomoto]

Why only stiff legged deadlifts?

Where is barbell flat benchpress?

I would replace lat pulldowns with pullups.

[cloud_strife]

1 Why only stiff legged deadlifts?

2 Where is barbell flat benchpress?

3 I would replace lat pulldowns with pullups.

hi there

well I had a leg injury (my tibia broke due to infection) and I just started squatting, I didn't want to do deads to soon

plus my old personal trainer told me I need to strenghten my lower back first (before starting the full deadlift again)

2 I dropped it because I couldn't progress with strength plus I have an imbalance (right pec bigger).... is it that important? I am still doing the close grip bench press

3 well I was doing them but someone told me that I shouldn't (my form was not good) until I get to lift my bodyweight at the lat machine. what do you think?

[cloud_strife]

my workout at the moment is:

the idea is
(1)to train do only 2 exercises per muscle group each day and to give it all in those...

(2) to train each muscle possibly more than 1 day per week to gain strength

(3) to use basic exercises most of the time

(4)
number or sets and reps not really defined, sets around 4 to 6 and reps depending on the excercise, but I usually go on until I feel either the muscle has been worked (reps drop) or too tired, anyway like I have read in Arnold's Encycloopedia I choose the weigth so that it feels the right one and then I do as many reps I can in good form

monday

incline dumbbell bench press
1 arm rows
close grip bench press
lat machine superset (wide then rest then close grip)
pulley with wide bar

tuesday

military press
pulley with triangle
shoulder press with dumbbells
read delt row
weighted abs
L flies


thursday

dips
bent over rows
skull crushers
standing bar curl
reverse grip ez bar curl

friday

military press
squats to parallel
lateral raises
hyperextensions
stiff legged deadlift (well I bend the legs slightly)

stats


Age 29
Height 5 ft 10 inch (177 cm)
Weight 169 lbs (or 77kg )
Bf% I suppose around 13%

Cycle history

I did 2 cycles, if I remember right in 2007 deca 200mg winstrol tabs 30 mg per week for 4 weeks and then deca 200mg sustanon 275 mg for 4 additional weeks - that worked
in summer 2008 I did a cycle with deca 275 mg and sustanon 325 mg for 10 weeks and that didn't work, I think the gear was bogus
then I did a small cycle with anavar only in january 2009 with gave me good results (not much muscle but good shape)

Years training i restarted in 2007 til now, I trained in 2003 to 2006 as well

[Nooomoto]

hi there

well I had a leg injury (my tibia broke due to infection) and I just started squatting, I didn't want to do deads to soon

plus my old personal trainer told me I need to strenghten my lower back first (before starting the full deadlift again)

2 I dropped it because I couldn't progress with strength plus I have an imbalance (right pec bigger).... is it that important? I am still doing the close grip bench press

3 well I was doing them but someone told me that I shouldn't (my form was not good) until I get to lift my bodyweight at the lat machine. what do you think?

If you're rehabbing from an injury then yeah take it easy. I wouldn't say don't do deadlifts as they will strengthen everything involved like no other exercise. I will say take it SLOW. Don't try to go up in weight really fast. There's no race going on here.

Try a dynamic bench press exercise. Every set change your grip. Rotate between 17", 22", and 36".

Set 1: x reps 17" grip
Set 2: x reps 22" grip
Set 3: x reps 36" grip
Set 4: x reps 17" grip
Set 5: x reps 22" grip
Set 6: x reps 36" grip

etc

That will increase strength and should take care of any imbalance you have.

IMO, there is no replacement for pull ups. Just keep trying until you can do them. Lat pulldown machines are a sorry replacement for the real deal. Don't listen to some retard who tells you to stop because your form is bad, rather than helping you correct your form. What an ass that guy must be.

I've just recently, in the last 24 weeks started using pull ups a lot. They are so awesome.

[cloud_strife]

If you're rehabbing from an injury then yeah take it easy. I wouldn't say don't do deadlifts as they will strengthen everything involved like no other exercise. I will say take it SLOW. Don't try to go up in weight really fast. There's no race going on here.

Try a dynamic bench press exercise. Every set change your grip. Rotate between 17", 22", and 36".

Set 1: x reps 17" grip
Set 2: x reps 22" grip
Set 3: x reps 36" grip
Set 4: x reps 17" grip
Set 5: x reps 22" grip
Set 6: x reps 36" grip

etc

That will increase strength and should take care of any imbalance you have.

IMO, there is no replacement for pull ups. Just keep trying until you can do them. Lat pulldown machines are a sorry replacement for the real deal. Don't listen to some retard who tells you to stop because your form is bad, rather than helping you correct your form. What an ass that guy must be.

I've just recently, in the last 24 weeks started using pull ups a lot. They are so awesome.

hey thanks so my improved training will be:
monday (pecs, back)

flat bench 6 sets with different grips 17'' to 36'' (twice)
1 arm rows
incline dumbbell bench press
lat machine superset (wide then rest then close grip)
close grip bench press
pulley with wide bar

tuesday (shoulders, rear shoulders, back)

military press
pulley with triangle
shoulder press with dumbbells
rear delt row
weighted abs
L flies

thursday (pecs, back, arms)

dips
bent over rows
skull crushers
standing bar curl
reverse grip ez bar curl
pushdowns

friday (legs, back, shoulders)

military press
squats to parallel
pulls ups
lateral raises
regular deadlift
hyperextensions

[Nooomoto]

That looks better. Just make sure you watch your sets so you don't get into overtraining. You've got a lot of exercises in there.

[cloud_strife]

thank you... what range of sets is statistically best? i usally do 18-24 per workout

[pebble]

If your goal is strength I think your workout is far from optimal.

Non assisted lifters generally see results from 9-12 sets perk week per major muscle group. Reps are dictated by goal (which will dictate the load). Yup that's it. As you get more advanced moving to around 15 sets should be more than enough. Remember these are working sets, not warm ups.