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S&C UnderGround >> What is the best lifting routine for strength?


11/2/12 2:44 PM
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inf0
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squat/dead/bench 5rep 5set.... throw in military presses, push presses, pull-ups..

 

11/6/12 1:20 AM
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BALLSDEEP
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younggunz - When im trying to add to my strength i tend to rely on compound lifts which can simulate fight moves such as deadlifts, squat , lunge, and dumbbell work for shoulder strength and endurance. I tend to try to do heavy work on compound work just to keep the time down and allow more time for other aspects of training. I find a 3 day split of Mon-wed-fri works well doing compound work on mon and fri and then doing your conditiong work on wed. Hope this has been helpful!

You waited over 6 years just to say that? I can dig it.
11/6/12 7:32 AM
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vermonter
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jeremy hamilton - The best one is the one where you lift heavy weights in the area and range of motion that you want to be stronger in and it follows the rules of progression and overload. I can't remember the name of the program though.

The area i want to be stronger in is the beach. What do i do?
11/6/12 7:33 AM
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vermonter
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vermonter - 
jeremy hamilton - The best one is the one where you lift heavy weights in the area and range of motion that you want to be stronger in and it follows the rules of progression and overload. I can't remember the name of the program though.

The area i want to be stronger in is the beach. What do i do?

I got this one Jeremy.

Vermonter needs to move out of vermont for that.

Check and mate.
11/6/12 10:54 AM
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jeremy hamilton
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Yup, you must go to the beach.
11/6/12 10:23 PM
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SesameTako
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I started doing 5/3/1 right when that thread about it came out earlier this year. I've stuck with it and absolutely loved the small consistent progress. I wish I had heard about this program in my fighting days.

To the OP, 5/3/1 asks for the user to be satisfied with small 5 to 10 lbs increases on a monthly basis. If your bench is stuck you might want to unload and work back up. You've probably plateaued. Phone Post
11/7/12 2:22 AM
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bigwignj
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Ayatolla of Rock and Rolla - Here you go this routine should help you out

Monday: Guns

Dumbell Concentration Curls (3 sets of 12-15)

Preacher Curls with EZ-Curl Bar (3 sets of 12-15): I try to keep my range of motion to just the top 1/3 of the lift because it really helps me feel the burn.

Cable Curls with EZ-Curl Cable Handle (3 sets of 8-12): This is my main mass builder that I hit after I’ve already worked on shape.

Alternating Dumbell Curls on 60 Degree Incline Bench, Supinating Hands: (3 sets of 8-12): Another mass monster. These really work my lower bicep!

Tricep Kickbacks (3 sets of 15-20): ‘nuff said

Rope Pushdowns (3 sets of 12-15): The key here is to pull your hands apart at the bottom. If you can’t feel the burn with these, then there’s something wrong. These hit the “horseshoe” that the ladies salivate over.

Cable French Press Machine (3 sets of 8-12) Killer for size. These’ll put slabs of meat on the backs of your arms. Great for the long head of the tricep.

Close Grip Burnouts: (3 sets of ???): This is an excellent finisher. Just grab a barbell, or better yet, an EZ-Curl bar, and rep out, baby. No need to add any weight (maybe nickels if you’re using an EZ-Curl Bar) – just hit it for as many reps as you can muster. If you have a spotter, finish the set with 10 negatives. Have her lift the bar off your chest… you just lower it as slow as you can. Your girlfriend can thank me later for this one.

Tuesday: Pecs

After guns, pecs is the second most important muscle group. It consists of three different muscles, the upper pecs, the lower pecs and the middle or main pecs.

Incline Smith Machine Press (3 sets of 10-12): This works the upper pecs really well. It’s important to always start with inclines. Some guys work the flat stuff first, but upper pecs are what really draw attention. When you’re wearing a tight t-shirt, the upper pec’s are what really give your chest that “pop”.

Flat Smith Machine Press (3 sets of 10-12): Not much to say here. Use a weight that lets you get 8-9 reps, then have your spotter help you with a couple forced reps, then a couple negatives. Can you say “burn”?

Decline flyes (3 sets of 15-20): I don’t really like using dumbbells because, truthfully, they’re often a recipe for injury. It’s best to lock in your range of motion with a machine of some sort, but sometimes, the flyes machine doesn’t let you raise the seat enough to make it a true decline. Just be sure to use light weight on these. The idea is to control it and really squeeze your lower pecs together at the top. You know you’ve been doing good on these when you can grasp a ten pound plate with your meavage (male cleavage).

Flye Machine (3 sets of 12-15): You can go a little heavier on these because it’s a machine, but still keep it relatively light. This is a good shaper for the main pecs.

Cable Crossovers (1 set of ???): That’s right… burn it out. Every workout should end with a burnout set. It gets your metabolism going. If you want to be shredded, take my advice.

Wednesday: Guns

Repeat Monday or some variation of. As we talked about, guns are the strongest, most important muscle group and for that reason, they can tolerate more work than the others.

Thursday: Deltoids

Giant Set (3-way superset), side cable laterals, rear cable laterals, front raises with a plate (3 sets of 12-15 each): You want cannonball delts? This is how to get it done. Make sure to change the setup on the cable machine between subsets 1 and 2 as quickly as possible. You want this to be one continuous set for the best pump.

If you do your giant set the right way, you really don’t need to do anything more for delts. If you want, you can do a little bit of Smith Machine work, but make sure not to overtrain. If you get too much lactic acid in your muscles, it can disintegrate the fibers. Maybe just one burnout set with no weight.

Friday: Lats and Quads

No one really sees these muscles, so you definitely want to work them at the end of the week. If you live in a warmer climate and have your shirt off a lot, you may want to hit your lats a little harder than most.

Lats:

Wide Grip, Behind the Neck Pulldowns (3 sets of 10-12): These give you the V-shape. The wider you can grip the bar, the wider your V will be. It’s fact and has been written about in a lot of articles. Is it a bird? Is it a plane? No, bitches, it’s Lat-man.

Front Pulldowns (3 sets of 10-12): Again, think wide!

Machine Pulldowns (3 sets of 10-12, 1 burnout): Hopefully, your club has one of these Hammer Strength machines cuz it’s the BOMB!

Quads:

Be careful here. You don’t want big tree trunk legs. You’ve got to hit these just enough to bring out the tear drop and, if you’re lucky, maybe a few striations.

Leg extensions (5 sets of 15-20, 1 burnout): Keep the reps high for maximum pain. You’ll notice I put these down for 5 sets. Just concentrate on these. Most other leg exercises will make you too bulky, and jeans for big legged guys are hard to find, right, fellas? By all means, DO NOT squat unless you want to end up in a wheelchair with your knee muscles all torn up.

Leg curls (3 sets of 15-20): These work the back of your quads. A lot of people don’t bother with them, but it’s a little known fact that you can get striations in the back of your quads, too. Just keep it light to work on shape.

Everyday: Abs

Crunches on a ball (5 sets of 100): Get a ball at home so you can dedicate some time to shredding up your abs. Every other set, go side to side so you hit your intercostals and serratus.
I'd vote you up of I was at a computer Phone Post
11/7/12 11:23 AM
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shadallion
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5-3-1 Phone Post
11/8/12 6:58 PM
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molsonman
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West side for skinny bastards. Phone Post
11/9/12 1:49 PM
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PK618
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Edited: 11/09/12 1:51 PM
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No one said Starting Strength, and that makes me sad. <br />

Actually... someone did say it by posting the wiki link. I fail.
11/9/12 3:12 PM
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Bull_in_chinashop
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Overload is the stress which forces the adaptation. Programming is what allows you to manage that stress. Phone Post
11/9/12 4:12 PM
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UGCTT_Creepy'sMustache
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PK618 - No one said Starting Strength, and that makes me sad. <br />

Actually... someone did say it by posting the wiki link. I fail.
I've switched to starting strength. I bought the kindle version and I love it. He goes into great detail about the technique, sets and reps, and all that stuff. It's a great read. Phone Post
11/9/12 4:20 PM
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UGCTT_Creepy'sMustache
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PK618 - No one said Starting Strength, and that makes me sad. <br />

Actually... someone did say it by posting the wiki link. I fail.
Also, I've lifted for years but never really pushed myself to get a lot stronger. Should I just stick with the novice program for now? Can I still make gains on it? Phone Post
11/9/12 8:11 PM
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PK618
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If you haven't been adding weight and increasing strength, my guess is you would still be in the novice range. You could probably check the wiki or the Mark Rippetoe Q&A forum on his website and get a clearer answer.

Otherwise, 5/3/1 seems very popular and effective.
11/15/12 10:52 PM
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WaltJ
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I've been doing Wendler's 5/3/1 for a month and a half now and really love it.

I'm a huge fan of the simple program design that is based around four major lifts (bench, deadlift, squat, overhead press). Those are the the core techniques.

I've supplemented them regularly with little more than pull ups, dips and dumbbell rows and have seen very noticeable increases in my numbers.

Maybe it's just finally having a simple, logical progression program or whatever, but I love it. Heavy compound lifts like the four his program is based on will never go out of style.

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