posted Mon, 10/07/2013 - 17:46
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Self training for few years with free weights bicep curls hammer shoulder press deadlift....want a opinion from exprinced power lifter which is best to really do use and how many times a week would really appreciate.
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AnonI have that for strength a strong back really helps a lot in every lift, even bench. When powerlifting I train 4 times a week Monday Wednesday Friday and Saturday. I do a differen main movement everyday squat bench deadlift and overhead press. Assistance work I do some type of back work no matter wat day it is. T-bar rows, pull-ups, cable rows, single arm rows, watever you want just work your back hard and heavy. I also do shrugs every day I lift. I still train other accessory body parts such as the tris, bis, shoulders, glutes, and hams as well but in my experience having a stronger back really help push up all 3 of the big lifts for me
No jokes, I am feeling what you said cause believe it or not I feel my Back is my strongest attribute, now I can do my shoulder shrugs and my B.O.R with ease. Well I guess what I am trying to say is, I don't know when to quit(meaning stop exercising). Let me give you this lay out and see if it makes sense to you. This is the work out schedule I use to use. Conditioning: Monday Back: warm-up 10 min Cardio: Deadlifts: 3-20 Barbell: Bent Over Barbell 3-20: Barbell Shrug 3-20: Stiff Leg Deadlifts 3-20: Abdominals: 10 min Cardio warm-down, Tuesday: Rest, Wednesday Chest: 10 min Cardio warm-up: Flat Bench 3-20: Incline Bench Press 3-20: Narrow Grip Bench Press 3-20: Incline Dumbbell Press 3-20: Abdominals: 10 min Cardio Warm-down, Thursday Arms, Bicep, & Triceps: 10 min Cardio: Skull Crushers 3-20 Dumbbell: Lying Hammer Extension 3-20: Straight Barbell Curl 3-20: Hammer Curls 3-20: Concentration Curls 3-20: Abdominals: 10 min Cardio warm-down, Friday Legs: 10 min Cardio warm-up: Squats 3-20: Leg Extension 3-20: Leg Curls 3-20: Calf Raises 3-20: Abdominals: 10 min cardio warm-down, Saturday Shoulders & Abdominals: 10 min Cardio warm-up: Seated Dumbbell Press 3-20: Seated lateral Deltoid Raise 3-20: Rear Deltoid Bent Over Raise 3-20: Incline Bench Sit Up 2-20: Lying Crunches 2-20: Hanging Leg Raises 2-20: 10 min cardio warm-down Sunday: Rest. Wow, I'm tired lol. Let me know what I gotta tweak, change, do, or even do less, give a brother some help.
AnonOk so it seems your doing more of a bodybuilding style routine instead of training for just straight strength. Hit me up in pm brother I will help u out
No problem
I am a power lifter myself and found a couple basics that help me out to lift more. Pyramids help quite a bit except at the top I stay there instead of dropping the weight. Another one is you have to push yourself harder then you ever have before. Find your min/max and always work on maxing out; i.e heavier each week or every 2. Even if you only go up by 5 pounds it will be enough. I usually hit my max and then stay there for 2 weeks. I then push it by adding either 20 or 25 pounds to my max set that I can only push or pull 1 time. There are other power lifters here that might have more insight but just push the heaviest weight you can and keep going up. 1 time
Sound like a lot but I know I could put style of training in session thanks for advice. I did research b4 on it but rather have personal opinions much appreciated bro