Group: Strength & Powerlifting

Created: 2012/01/01, Members: 38, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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need bulk

gamedog
gamedog
Posts: 4
Joined: 2005/03/27
United States
2005/03/28, 10:49 AM
I am 5'6'' 190lbs and pretty strong for my size.I am just getting started lifting.My workouts looks like this
mon.benchflat3 sets of 10-incline dumbell flys 3 sets of 10-barbell curls3x10-hammer curls3x10
tues.squats3x10-leg extensions3x10-leg curls3x10-calf raises3x10
wed.off
thurs.deadlift3x10,overhead press3x10,upright row3x10,shrugs3x10. Just wantd to know what you guys think of this workout its a old prison workout from some guys i know.
2005/03/28, 12:18 PM
This is more of a bodybuilding workout....although the reps are still a bit too high...If you want to 'bulk up'...ie gain mass....you need to train in the 6-8 reps for your working sets......

You should include some rows in your back workout(T-rows, barbell rows, cable rows) and pull ups(or cable pull downs).....

you also need to train your triceps to maintain proportion...


if you're going for a powerlifting workout...then you're quite off....reps would be under 5.....for all working sets....and the exercises would be focused around 3 main lifts(ie squats, deadlifts, bench) and auxillary/secondary exercises to strengthen other muscles to help you improve on the big 3 lifts....you would also have a strength day and a dynamic/speed day...
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2005/03/28, 12:33 PM
for a powerlifting workout, lose the leg extensions, calf raises, and dumbbell flyes. Also, yes, lower reps. That and you should put more emphasiss on your 3 major lifts. Rather than doing the same sets in bench, squat and deadlift as in your auxillaries, you would want to do more sets for your main lifts.
timmstar
timmstar
Posts: 426
Joined: 2003/12/08
Australia
2005/03/29, 01:31 AM
no triceps.. and only deadlifts for ur back??
mmaibohm
mmaibohm
Posts: 1,621
Joined: 2003/09/30
United States
2005/03/29, 01:41 AM
"no triceps.. and only deadlifts for ur back??"
The dl is a great excersize but I wouldnt train it weekly. DO the dl's twice monthly in between do hypers good mornings reverse hypers and some glute ham work. You also do need thoose tri's along with front delts in the powerlifters bench movement. So you will need to do assistance excersizes also.

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timmstar
timmstar
Posts: 426
Joined: 2003/12/08
Australia
2005/03/29, 02:03 AM
i know deadlifts are a great exercise for your back...if done correctly... but what i said was "only deadlifts for ur back?" meaning why not other exercies like goodmournings, rows, or chinups??
mmaibohm
mmaibohm
Posts: 1,621
Joined: 2003/09/30
United States
2005/03/29, 02:17 AM
!The dl is a great excersize but I wouldnt train it weekly. DO the dl's twice monthly in between do hypers good mornings reverse hypers and some glute ham work for lower back!

--------------
I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
timmstar
timmstar
Posts: 426
Joined: 2003/12/08
Australia
2005/03/29, 04:45 AM
well all in all this forum may be a strength one but his post was for "need bulk"... so i answered it that way..
gamedog
gamedog
Posts: 4
Joined: 2005/03/27
United States
2005/03/29, 07:46 AM
thanks 4 all the feedback.after i posted this message i looked into the bodybuilding message board and found a link menace3000 offered and it answered most of my questions thanks again.
p.s.
right now i want to ad some mass,but powerlifting is my long term goal.
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2005/03/29, 10:15 PM
you can add alot of mass through powerlifting. I read somewhere that under Louis Simmons' guidance, most powerlifters put on 20lbs in their first year with him. You want to be concered with whether the muscle you bulk with is functional, or just showy. BTW, timmstar and mike made an excellent point. for the back, it is ALL about the goodmornings.
2005/03/29, 10:50 PM
high pulls, cleans, good mornings, hypers, pin deadlifts should all be used more often than actual deadlifts.....

halfwind
halfwind
Posts: 1
Joined: 2008/01/30
India
2008/01/30, 09:04 AM
hai
7707mutt
7707mutt
Posts: 7,686
Joined: 2002/06/18
United States
2008/01/30, 09:06 AM
Um Yeah

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Quoting from halfwind:

hai
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FOR MY WIFE:
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now shes mine all mine
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merrillj
merrillj
Posts: 197
Joined: 2007/06/28
United States
2008/01/30, 10:39 AM
WTF? This post is old as dirt.
2008/01/30, 07:32 PM
lmao...
arondaballer
arondaballer
Posts: 1,054
Joined: 2003/06/14
United States
2008/01/31, 02:10 PM
haha I went thru the whole freakin thing. (sorry for bumpin it again)

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duaneeddy12
duaneeddy12
Posts: 2
Joined: 2011/01/20
United Kingdom
2011/01/20, 12:03 PM
any idea's... im 14 stone 6'1 but now very lean and would like to be 15 stone and ripped for the summer, what type of foods should i eat?