Sounds good to me. Ive been training doing bodybuilding type training for about 9 years and i hit a platau. my friend suggested trying more of a powerlifting style training with the goal of increasing strength and size hopefully coming as a byproduct. In about four months my strength has drastrically improved and i have put on about a stone. i wish i d done this type of training before. in the summer im going to go back to my old style of training which is higher intensity and more sets but only one body part per week. this is the routine ive been following:-
Monday
Bench 1 x 20 warmup
1 x 10 warmup bit heavier
2 x 2-4 reps heavy as poss.
Dumbell fly
1 x 15 warm up
2 x 5 reps heavy as poss.
Hammer curls
1 x 12 warm up
2 x 8 reps
Barbell curls
2 x 8 reps
Tuesday
Squats 1 x 20 warm up
1 x 12 heavier warm up
1 x 8 still warming up for the heavy ones
2 x 5 heavy as poss
calf raise
1 x 20
2 x 8
Weighted pull ups
1 x 15 own bodyweight
2 x 4-6 reps
Bent over barbell row
1 x 10 warm up
2 x 3-5 reps
Wednesday
REST!
Thursday
Incline bench
1 x 20 warm up
1 x 10 warm up bit heavier
2 x 3 - 5 reps
Weighted dips
1 x 15 own bodyweights
2 x 3-5 reps heavy as u can manage
Skull crushers
1 x 20 warm up
2 x 8 reps
Friday
Deadlifts
2 x 12 warm up
2 x 2-4 reps
Squat
1 x 20 light warm up
1 x 10 warm up still
2 x 5 heavy as poss.
Military press
1 x 20
1 x 10
2 x 2-5 reps
Weekend off
This routine has worked wonders for me and my training partner who have both been struggling for the last few years. if when you are bulkin u keep it heavy with not too much volume and try and concetrate on improving stength you should get much bigger. im now going to follow this routine every winter (mixing it up a bit if i go stale) and then in bout april time im gona go back to high intensity volume training. you do have be carefull for the first few weeks to not over do it or u might overtrain. i was fine and im drug free. |