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Tags:strength training ques???1962
Pages: 1
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c3pOMG 13    |  0 |
| being a new lifter, many experienced guys have suggested starting out with a strength training routine. so before i start i have a questions. when strength training, should only 1 exercise be heavy and the other 1 or 2 be more of an accessory lift? chest for example: flat bench- 3 sets of 5 incline bench 3,4 sets of 8-12 or should the incline also be in the 5 rep range? basically im confused about how many exercises should be for power per body part. also, should i switch the 2 everytime i work out example: start with incline then do flat as accessory the next time i do chest? thanks |
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dwatson 6,012 | 0 |
| I would stick in the 8-12 range if you are new to weight lifting. You can find generic routines on this forum, or even on this site. Dont switch it up every week, pick a routine and keep it the same until you start plateauing. |
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k_manley 342 | 4  |
| If strength training surely it should be 3-5reps, and if hes new to it surely it would make more sense to try 5X5 stronglifts routine for beginners | ||
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dwatson 6,012 | 1 |
Quote:Originally Posted by k_manley This could be an option, but i dont think its smart to begin and go straight for strength. As a beginner, and staying around the 8 rep range, he will begin to grow and get stronger. I would recommend doing this, so your body gets familiar with the work load and volume your putting on it, that its typically not used too. After a month or so, switch it up to meet your needs. |
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haole 402 | 0 |
Quote:Originally Posted by dwatson Either way is fine. The StrongLifts 5x5 program will start you off on a really light weight so you can learn the lifts and gradually progress. Most routines on SS.com are 3-5 day splits in the 8-12 rep range. The main thing is that you track your progress and stick to the routine until you plateau (which is why tracking your progress is important..plus it gives you goals). Also make sure your diet is right, even if you routine is perfect you will make minimal gains on a shitty diet. |
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c3pOMG 13 | 0 |
| thanks guys but that still doesnt answer the question when strength training, should all the exercises per bodypart be done in the 5 rep(strength) range? or should you do 1 exercise for strength then any other exercise following it be done in the 8-12 rep range? |
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haole 402 | 0 |
| Most routines are broken into specific rep ranges so all your sets would have the same reps. Like power days or routines like the SL5x5 would all be in the 5 rep range. If you do those routines I would recommend doing warm up sets with lower weight and higher reps. There are ways to combine different rep ranges like pyramiding. |
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eknight 2,485 | 0 |
Quote:Originally Posted by c3pOMG Which program- specifically- are you looking to use? -EK |
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c3pOMG 13 | 0 |
| ek i havent chose a specific one, ive been looking around trying to find one that fits my schedule. i saw this one by a trainer on another forum, its kinda like an extended version os starting strength: [i]Monday Squat or box squat 2 x 5 Glute/Ham Raises or pullthroughs 3 x 10 Bent Row or Chest Supported row 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15 Wednesday Bench Press or low board press 3 x 5, or 3 x 3 Incline Dumbbell Bench Press 4 x 8 Military or Dumbbell Shoulder Press 3 x 8 Skull Crushers 3 x 10 Ab work 3 x 10 Friday Deadlift or rack deadlift 2 x 5 Leg press 2 x 10 Chin or lat pull-down 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15 Monday Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3 Dumbbell Bench Press 4 x 8 Military or Dumbbell Shoulder Press 3 x 8 Tricep pushdowns 3 x 10 Ab work 3 x 10 Monday Wednesday Squat or box squat 2 x 5 Glute/Ham Raises or pullthroughs 3 x 10 Bent Row or Chest Supported row 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15 Friday Bench Press or low board press 3 x 5, or 3 x 3 Incline Dumbbell Bench Press 4 x 8 Military or Dumbbell Shoulder Press 3 x 8 Skull Crushers 3 x 10 Ab work 3 x 10 Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.[/i] and as you can see, the main lifts (bench, squat, deadlift) have the 3x5 heavy with an accessory lift in the 8 rep range. ive seen others similar like WSFSB which led me to ask if thats a normal thing, to have 1 heavy main lift with the accesories in a higher RR. |
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eknight 2,485 | 0 |
| It's not necessarily a normal/abnormal thing; if you've found a routine written by a trainer, see of other people have run it, what their results were and if you go with it, have faith that it will work. I wouldn't try to change rep schemes on it. FWIW, when I competed, I kept my big three in the 3-5 range and accessory work around 6-8. The idea behind a true powerlifting routine is to increase bench, squat, and dead. The other movements are there to help those things and don't necessarily need to be max weight 3 rep sets. -EK | ||
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c3pOMG 13 | 0 |
| right, thats the theory behind it. get strong in the big 3 and the rest will follow. so it would be overkill to follow up the flat bench 3x5 with incline bench or DB 3x5 right? |
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eknight 2,485 | 1 |
| If you're specifically trying to increase your bench, I would stay away from inclines altogether. -EK | ||
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