Powerlifter needs help from veteran bodybuilders- critique my training
So Uncle Rusty says my workout plan is going to need some improvement if I am going to add mass on cycle. I have always trained from a strength perspective and added a little bodybuilding to my training for hypertrophy. I was wondering of any of you experienced bodybuilder guys have advice to help me gain some size.
I am currently 6'1" 225-230 17%bf, ultimate goal is 240-250lbs @ 12-15%bf. to compete in 242 class
My current plan:
3 days a week fasted steady state cardio - 30 min
Powerlifting with bodybuilding:
Each day starts with a main lift following the Wendler 5-3-1 method.
Day 1 - Chest/ Back - Bench or Deadlift, alternating.
Day 2- Shoulders/ Arms - OHP
Day 3 - Legs - Squat variations
Day 4 - Rest/ stretching/ mobility
Repeat
Wk 1 5X 90%5RM
WK 2 5x90%3RM
WK 3 90-100% 5x1-2
WK 4 DELOAD/ HYPERTROPHY 6-12 rep range
REPEAT - increase weight starting new week 1
Each of the main lifts is followed by accessory work, hypertrophy sets of 10-12 reps sets of 4-5, and then at the end of the workout, I will drop the weight and burnt out on machines or pulleys - 15-30 reps sets of 3
Example:
Day 1 Deadlifts
5x3reps of 80-90%
Incline bench 4X8-12 reps
Lat pull downs or pull-ups 4X10-12 reps
Dumbbell bench 3X8-10 reps
Bent over rows 3X10-15 reps
Cable flies 3X15-30 reps
Day 2 Squats
5X3 reps of 80-90%
Front squats 4x8-12 reps
RDL's 4X8-12 reps
Barbell lunge 3x10-12 reps
Seated leg curl 3x10-30 reps
Leg extensions 3x10-30 reps
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moojSo let me get this right - you start with Deadlifts then bench after that? If that's correct then it seems like a sure way to kill any power you are going to bench with - especially if its incline and not flat.
Yes. Deadlifts for strength )low reps)and then bench accessory. The bench set is hypertrophy at a lower weight - 8-12 reps, not really worried about strength, just muscle stimulation. Arnold used to talk about training opposing muscles for a full pump (back and chest, quads and hams, bis and tris).
Next upper body split I bench heavy first and then hit back accessories. Bench and then deficit deadlifts or rack pulls or bent over rows. Then onto more accessories alternating back and chest
Rustyhookerdbg , irishmack, gymjunkie etc. Friend them for added info
TronBe sure it's the right gymjunkie..we have like 3 of them now lol
Thank you Rusty.