Build Me A 4-day Split Workout Routine. =d - Topic

Honestly

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#21

Sep 19 2009 09:41pm

Quote (Mesonychid @ Sat, Sep 19 2009, 09:34pm)

Trolls shouldn't be giving advice, stick with the trolling

thy tongue doth sharp

HyphyIll

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#22

Sep 19 2009 09:42pm

Quote (AnimusCaelestis @ Sat, Sep 19 2009, 08:36pm)

I know my benches and deadlifts XP

Bench is like 85 at 4 repeats...
Deadlift is a little lower at like 75, but at 6 repeats... so I guess I'd be able to pull off 85 or 90 for a few repeats from there.

in my opinion, running a high volume routine like burns' that boxa posted wouldn't suit you well at all. you said you wanted to increase your strength, correct? strength is best derived from low reps, 1-6 to be more specific. heavy weights, low reps, and 2-4 minute rest intervals would be the way to train for this. these are a couple of highly respected routines i recommend considering:

http://forum.bodybuilding.com/showthread.php?t=998224 (pure strength program. most popular)

http://forum.bodybuilding.com/showthread.php?t=4195843 (a 'middle ground' of strength, size, and endurance)

http://forum.bodybuilding.com/showthread.php?t=112382761 (pure strength program, but i recommend a little more experience)

also, check out this bb.com stickey:

http://forum.bodybuilding.com/showthread.php?t=115643271

it's a nice lifting primer, and will provide you with general lifting knowledge.

Boxa

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#23

Sep 19 2009 09:43pm

Quote (HyphyIll @ Sat, Sep 19 2009, 10:37pm)

rows and powercleans are essentially the two exercises that test your back strength. while rows provide direct back stimulation, it's recommended that bodybuilders do rows more than cleans. while cleans provide the strength and explosiveness, it's recommended that athletes (who needs power) do more powercleans than rows?

seewhatididthere?

i do both in mass quantity.

ArchPwnology

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#24

Sep 19 2009 09:44pm

Quote (HyphyIll @ Sat, Sep 19 2009, 08:42pm)

i'd like to jump into this discussion for a moment. when people say rest intervals, what specifically do they mean? a rest between sets, or exercises, or the particular muscle group you last worked?

edit: spelling error.

This post was edited by ArchPwnology on Sep 19 2009 09:46pm

HyphyIll

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#25

Sep 19 2009 09:44pm

Quote (Boxa @ Sat, Sep 19 2009, 08:43pm)

i do both in mass quantity.

i agree both should be done. or at least high pulls for that explosive aspect.

HyphyIll

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#26

Sep 19 2009 09:45pm

Quote (ArchPwnology @ Sat, Sep 19 2009, 08:44pm)

i'd like to jump into this discussion for a moment. when people sat rest intervals, what specifically do they mean? a rest between sets, or exercises, or the particular muscle group you last worked?

between sets and exercises.

Honestly

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#27

Sep 19 2009 09:45pm

Quote (ArchPwnology @ Sat, Sep 19 2009, 09:44pm)

i'd like to jump into this discussion for a moment. when people sat rest intervals, what specifically do they mean? a rest between sets, or exercises, or the particular muscle group you last worked?

between sets

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