Question about lifting

Here's another one you posted, virus. I'm not trying to drop you in the **** here, mate, just trying to see where my confusion originated.

http://www.eastsideboxing.com/forum...2429&highlight=rakim+powerlifters#post1152429

 

Per lift....

Basic example workout -

BB press - 3x5 (Strength)
Chin-ups - 4x10 (Hypertrophy)
Dips - 4x10 (Hypertrophy)

 

get massive and bench big!

Day 1
Bench press as we said
DB shoulder press 5x6-8
Barbell or dumbell rows 4x10
Tricep pushdowns 4x10
Bicep curls 4x10
Back extensions 4x10

Day 2
Overhead press as the bench
DB flat bench 5x6-8
Chinups or pullups or lat pulldown 4x10
Tricep pushdowns 4x10
Bicep curls 4x10
Leg raises 4x10

and repeat. more posterior chain work as you can.

 

not strictly

 

Not saying it's a definate rule for everyone, just a basic guide to reps and sets that people have found productive.

 

Its easy for people to misunderstand things like that, reading like that its like saying 4x10 chins won't get you stronger, only bigger.

 

I wouldn't base everyone's level of understanding around my ****-up. I'm ******ed.

 

Exactly what I was after, thanks very much mate. I'll give it a go, even if I do think curls are for ***gots.

 

They DO actually help your pressing mate, stronger limbs allround. And lets face it you must as well go for the lightbulb look, and if you are only doing upper body, you can't be all holier than thou with some stuff!

 

True.


What do I do curls with, a BBell or DBells?

 

Just need to say there is no such thing as "toning".

 

really doesn't matter, but go with the bbell

not exactly my friend, it really isn't that strict. you will get more powerful swinging a sledge 20 times, you will get bigger putting 50kg on your 1RM squat, you will get stronger when you build up to 20 pulleps, you will get better endurance nailing a new 5x5 PB.

 

thanks very much mr small will look into it, like i said i havnt found it hard so far but im probably not lifting very heavy by your standards. Id consider myself on the extreme end of fitness but because of old school non sense id say iv only trained properly for a couple of years! And i want to improve the strength area.

To be honest i think dropping the explosive day might be a good idea , iv been doing it for a while but its not exactly anything special , just dumbell snatches, complex pairs i.e one armed bench then med ball slams. And iv not noticed a huge difference in performance

Maybe i should drop it and use the extra time to focus on strength training at least for now