workouts

[johnny698]

Hey, so iv been working out for. 3 years now and iv been doing research for muscle and strength gains and also a lot of my friends fo 3 full body workouts a week mon, wed, fri consisting of benchpress, squats, deadlifts, shoulderpress and chinups and then oneday bi/triceps, I was wondering if it is good for strength and size and also the workout for each excersise is 4 sets 12,10,8 6 , I just do standard chest/tri bi/back legs, shoulders

[scorpion62]

I would do 6 to 8 reps per exercise and four sets is fine and I think a day for arms is a wasted day,

[johnny698]

So should I do the full body workouts? Will that be better then all the other ones

[scorpion62]

benchpress, squats, deadlifts will bring your muscle growth and strength I have been doing this for the last four months and my strength and muscle growth has been great , it depends on what your looking for

[johnny698]

Yes my goals are for mass and strength, I was just a bit skeptical bout doing the same thing 3x a week , reason being I am on a cycle of sustanon 250 at 500mg/week first cycle and want to get the most out of it

[scorpion62]

I do a four day split on the fourth day I do my shoulders, but you will get mass over the three day split for sure, remember when your doing benchpress, squats, deadlifts to push the weight and make sure your have the right technique

High Bar Squats allow for the most quad development and power and strength increases can be achieved more readily ie Power Style Squat, most people generally find a version somewhere in the middle depending on levers and flexibility

generic power bench is recommended because it is safer for the shoulders, allows the lifter to use the most weight, targets the largest amount of muscle mass at once


 

[johnny698]

Ok what days and what excersises and sets and reps

[johnny698]

Other advice

[scorpion62]

OK mate I had to go my bed do you not sleep

Mon - Free bar flat bench warm up set , 5 sets x rep 5 to 6 , Flat bench DB if you wont , Incline DB 4sets x 8 reps , DB flys 4sets x 8reps, Tris 3 sets cable pull down , Free bar close grip 3 sets , skull crushers take the bar past the head and push out the way on this one it make the tris do the work and take it away from the shoulder

Wed- Sqauts free bar warm up set , 5 sets x 6 reps , seated squat 4 sets x 12 to 15 reps ,DB dips 4 sets 12 to 15 reps , leg extentions , leg curls , calfs ,

Fri-Deadlift warm up set , 5 sets x 5 to 6 reps , back cable pull downs , 4 sets x 8 reps , DB rows 4 sets x 8 reps , Bis 3 sets x 8 reps DB curls , Z bar , Isolated DB or Z bar

johnny you can change this workout to what ever you wont but it gives you an idea where to start , make sure that theres a day between deads and squat as your legs will be burnt , also the bis and tris you can do what ever way you wont ,but remember they are small muscles so you dont need loads of sets

[johnny698]

Thanks a lot I'm going to try it out

[manonfire]

I like this workout as well I will try this starting monday! Johnny keep me posted!

[johnny698]

Yes I will, keep an eye on the forum

[johnny698]

What's a seated squat and db dip on leg days

[scorpion62]

Seated squat DB lunges

Seated squat machines come in differant types this is just an example sorry I should have said lunges in stead of dips