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2003/09/09, 08:53 PM
Hey guys, i throw discus and shot put and im trying to prepare for the up and coming track season. I came up with a split routine and i was hoping i can get some feed back on it.
Monday: Chest, Triceps
Wed: Biceps, Shoulders
Friday: Legs, back
and i'm planning on switching every week to power lifting.
Monday, Wed, Friday: Bench, Incline bench, Cleans, squats and dead lifts.
for general lifts, I plan on doing three exercises for each group. The thing is, im not too sure how many reps i should do. Since i'm concentrating more on strength rather than endurance, i was thinking about doing 4 sets of 6-8 reps on the general lifting. For the power lifts, i was thinking of 3-5 sets of 3-5 reps. Is doing 6 reps for general lifting too much? Any other advice? Thanks in advance guys.
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2003/09/09, 11:01 PM
6 reps is not too much. Any where from 3-6 reps should be good for building strength. You might think about doing legs by themselves, doing back/biceps, and shoulders, traps, abs. A suggestion would be 2 days on, 1 off, 2 on, 2 off. When power lifting, or lifting for strength, rest and recuperation become very predominate, as you are really stressing your tendons, ligaments, nerve endings with heavy weight. Take a week break after about 8-10 weeks too. And, don't forget, for any of this to work, you have to eat!
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Great people never want it easier, they just want to be better!
Ron
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