Weight Training
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Tell me what you think. My friend's dad made this routine. I'm not going for bulk, but for strength. If you can tell me any improvement or thoughts, I'd appreciate it.
Day1 and 4--Shoulders, back, biceps
SHOULDERS
Front military press (2 sets, 10 reps)
Back military press (2 sets, 10 reps)
Side dumbbell raise (2 sets, 10 reps)
Back dumbbell raise (2 sets, 10 reps)
Pull ups (pull the bar up for traps) (2 sets, 10 reps)
BACK
Bent over rows (3 sets, 10 reps)
Dumbbell rows (3 sets, 10 reps)
Bench pulls (3 sets, 10 reps)
BICEPS
Ez curl bar (3 sets, 10 reps)
Dumbbell curl (2 sets, 10 reps)
preacher curls (3 sets, 10 reps
fore-arm curls (as many as possible)
21 curls (7-7-7)
Day 2 and 5--Chest, triceps and legs
CHEST
Flat bench (3 sets, 10 reps)
incline bench (2 sets, 10 reps)
decline bench (2 sets, 10 reps)
dumbbell flies (2 sets, 10 reps)
dumbbell press (if im in the mood)
TRICEP
Close grip bench (3 sets, 10 reps)
french curls/backward curls (3 sets, 10 reps)
behind head 2 hand (3 sets, 10 reps)
LEGS
Squats (3 set, 10 reps)
Leg extensions (3 set, 10 reps)
leg curls (3 set, 10 reps)
calf raises (3 set until burnout)
Day 3, 6, 7--REST
That was my routine that I did for a few months (I put abs in there when I want to). I just started taking creatine, so I don't rest anymore (Is that good?). My bench increases pretty fast, while nothing else has increased as much as I hoped. Please give me suggestions!
Thanks,
Chris
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Try doing more sets and splitting the days up more, that is if you have enough free time. It is vital that you work the major muscle groups (back, chest, legs) all on their own days. Shoulders I usually do alone, even though you can do them on chest day if you want. Biceps and triceps should be done together. You can take my advice or not. It's up to you.
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Well, from what I know, it is best to do less reps and higher weight if you want to build greater power out of your muscle and less bulk. What I do is 80%, 85%, and then 90% of my max at 5-6 reps. I have seen great gains in my strength. I choose not to build mass because I am an out of season wrestler. If anyone knows for fact that I am wrong or knows of something better, please respond to this.
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I think the differences expressed above are the differences between power and strength. Strength is the ability to operate at a higher intensity over an increased period of time, where power measures the energy of a single effort. By including some cardiovascular exercise into the above routine, you will increase the body's ability to convert and transport stored carbohydrates and fats to the active muscles, and thus improve both power and duration. Power multiplied by duration equals strength. Not resting is NOT GOOD. Introduce rest days and reduce your creatine intake on those days. Check this and similar sites for details on how much to reduce the dosage and dosage times.
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