I’d like to talk to you today about how to gain strength when lifting weights. Now, a quick disclaimer, though you will inevitably see SOME muscle gain when strength training, your goal is NOT to gain muscle. So, without further ado, let’s get right to it. For this workout you’ll have 4 days of training each week. 2 lower body days and 2 upper body days. The reason that we’re using a split routine is because we do not want to over tax your central nervous system, and total body workouts are much more taxing.
So, day one is going to be your bench press day. You’ll start out with doing 8 sets of 3 on some form of bench press. This can be dumbbell bench press, barbell bench press, with chains, with bands, whatever. Just make sure that you do the same thing for an entire month before switching. You should use weight that is difficult, each set of 3 should be hard. After that you’ll move on to do 4 sets of 10 chinups, alternating those with 4 sets of 10 barbell shrugs. You’ll finish up by doing some core work, and it’s up to you to figure out what you want to do. You could do crunches, sit ups, reverse crunches, planks, leg raises, whatever, as long as it works your core.
Day two will again be 8 sets of 3, but of squat this time. You’ll follow that with 4 sets of 10 lunges alternating with 4 sets of 10 stiff legged deadlifts using a barbell. Day two will again finish with some core work.
Day three, again, 8 sets of 3, but for overhead press this time. Afterwards you’ll do 4 sets of 10 dips alternating with 4 sets of 10 lat pull downs. Again, finish with core work. Are you starting to catch on here?
Day four is, as you may have guess, 8 sets of 3, but of deadlifts this time. You’ll follow that up with 4 sets of 10 leg curls alternating with 4 sets of 10 hack squat or olympic style squat. Basically you want to do a squat-type movement with a narrow stance. You’ll finish, again, with some core.
Well there you have it, a complete strength training workout. This workout can easily be customized to however you want, just change the accessory exercises and, voila, you have your own unique workout.
I hope that you’ve found this article to be of some use to you, I’ve used this type of routine many times throughout my life, and it’s always worked well for me, so I can recommend it to you with confidence.
-By: Steven Odwal
Steven’s written articles on lots of topics over time. His newest interest is Espresso makers! If you’d like to learn some more about a Bialetti espresso maker or perhaps a Krups espresso maker, then check out his site for more information.
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