View Full Version : Getting into strength training
Right I want to get into strength training seriously and away from bodybuilding, what type of routine would you suggest??
Robert
03-08-2005, 03:09 PM
You know what to do. The question is weather or not you can stay away form reps and the pump and shit.
Right I want to get into strength training
Good.
What are you looking to get strong at? PLing, Oly, strongman etc...
Pling is what i'm interested in getting the big numbers on deads, squats and benching. Been doing a lot of reading into it particulary westside.
Justin Hurley
03-08-2005, 06:47 PM
I'd say to start off with 5x5 with the three disciplines is a good way to start. Then when the strength gains start to diminish then start mixing it up a bit with westside.
Don't like 5 x 5 been there done that didn't like it, didn't get much out of it!
Justin Hurley
03-08-2005, 07:04 PM
maybe it doesn't suit then. When I started powerlifting so to speak I just did the basic compound movements and hit the weight hard and heavy lots of low numbers and singles. It got me most of the way, I have only recently starting doing my own interpretation of westside because I now want to start doing more dynamic work.
Any reason you are not doing Westside? What are you looking for exactly that Westside doesn't provide? 4 workouts:
1. Max Effort Squat - pick a lower body exercise and go heavy
2. Dynamic Bench - moderate weight, move the bar explosively
3. Dynamic Squat - moderate weight, squat onto a box and explode up
4. Max Effort Bench - pick an upper body exercise and go heavy
Throw in 1-3 other related exercises after the main exercise and that's it. It works and it really is that simple. Chains, bands, boards, sleds, etc... are all great but they are just details. You can get plenty strong with or without them.
Yes I will start a WSB style, just spent the day reading up about it so hopefully shoudl get a routine sorted then i'll post it up for you guys to have a look at.
Good idea. If you haven't already, go to elitefts.com, articles, testosterone magazine and read Tate's articles, esp the 8 keys series. Like I said, don't get too wrapped up in the details - focus on the big picture. I'll be glad to provide any advice I can.
I would avoid WS at this time, I believe you don't need the dynamic days yet.
You need to sort your form out, this is priority and get proficient at it using your maximum poundages.
Scourge_of_God
03-09-2005, 04:36 PM
You need to sort your form out, this is priority and get proficient at it using your maximum poundages.
Ditto this. The reason I'd advise against Westside at this stage is because of the lack of volume for the big three lifts. Right now you need to do lots of squatting, lots of benching and a fair amount of deadlifting: Westside doesn't really offer the oppurtunity to do that.
My lift already are 160kg bench, 170kg but I reckon I could do 180 squat and a 205kg dead.
Robert
03-09-2005, 08:01 PM
Rubbish.
There is no way on earth a 160kg bencher, 180kg squatter and 200+kg deadlifter needs to 'learn' how to bench/squat/DL.
Do WSB.
Scourge_of_God
03-09-2005, 09:18 PM
Rubbish.
There is no way on earth a 160kg bencher, 180kg squatter and 200+kg deadlifter needs to 'learn' how to bench/squat/DL.
Do WSB.
Naja... He definitely still has things to learn about the technique for the big three lifts. Chuck Volegepohl says he's still learning.
However, at his current level of strength, it isn't as much of an issue as I assumed (my main assumption being that most people on the boards who are just starting strength training are comparitively weak and inexperienced with the big lifts).
Do WSB.
Bird - That bench is damn impressive, especially at your age. How much d'you weight atm?
Thanks SOG, weighing in at around 220-223 at 6ft.
Rubbish.
There is no way on earth a 160kg bencher, 180kg squatter and 200+kg deadlifter needs to 'learn' how to bench/squat/DL.
Do WSB.
So people with above average lifts can't have bad form? I beg to differ...
I believe I mentioned my current progress with you and I plainly stated that I know I am capable of more with better technique, even though I was using a full ROM. This is because I am not yet able to use my body to it's full function to get the most out of the lifts.
I doubt anyone can learn to use their bodies levers in full effect by chance. There is a difference between:
Good form - doing an exercise safely
and
Good form - doing an exercise safely and using your body in the most efficent way to lift the most weight.
There is no special poundage level one must achieve before doing WS.
Bird - If WS appeal to you as a good training system then do it. If your doing it because it is fashionable among so called PLer's on the internet then don't.
Robert
03-09-2005, 11:56 PM
Thats actually a very good post by Mike.
OK here is my first attempt at trying to some up with a WSB style routine with no help, so what do you think, I am very open to changing things around depending on what you guys think,
1. Max Effort Squat
Squat 3RM + 4 heavy sinlges. Not 1RM.
GM 5x5/4x6/etc
Pullthrough
Leg raises
2. Dynamic Bench
8-10 x 2-3 @ 55%
Rows
tricep extensions 3-4 sets of 3-10 reps
rear delt raises:3-4 sets of 8-12 reps
3. Dynamic Squat
8-12 x 2 @ 60% box squats
5-10 x1 @ 55% deadlift
reverse hypers 4 x 8 - 10
Side bends 4x10
4. Max Effort Bench
8-10 sets of 3
Floor press/Db Bench 3-4 sets of 3-10 reps
Cubans:3-4 sets of 8-12 reps
Robert
03-10-2005, 12:53 AM
Looks good. Make sure you change the Me exercise every 3 sessions and try to vary the assistance so it trains your weaknesses.
Thats actually a very good post by Mike.
Lol, you sound very surprised :D .
What are your thoughts on my routine then?? ANy reply would be very helpful as I'm hoping to start on monday! :)
Robert
03-12-2005, 12:53 AM
Go for it.
It's Tuesday, have you started?
Yes done ME squats and DE bench already.
Boxer
03-15-2005, 03:59 PM
Don't like 5 x 5 been there done that didn't like it, didn't get much out of it!
I'm just curious. What do you mean you didn't get much out of it? When you were bodybuilding you mean you didn't grow much? Surely you must have made good strength gains though?
Scourge_of_God
03-15-2005, 04:07 PM
1. Max Effort Squat
Squat 3RM + 4 heavy sinlges. Not 1RM.
GM 5x5/4x6/etc
Pullthrough
Leg raises
2. Dynamic Bench
8-10 x 2-3 @ 55%
Rows
tricep extensions 3-4 sets of 3-10 reps
rear delt raises:3-4 sets of 8-12 reps
3. Dynamic Squat
8-12 x 2 @ 60% box squats
5-10 x1 @ 55% deadlift
reverse hypers 4 x 8 - 10
Side bends 4x10
4. Max Effort Bench
8-10 sets of 3
Floor press/Db Bench 3-4 sets of 3-10 reps
Cubans:3-4 sets of 8-12 reps
JM press of Skullcrushers on DE Bench day instead of tricep extensions and only do one DE exercise on DE squat day - Replace the deadlift with GMs as per day one.
Other than that, should be fine. You may want to use higher %1RM for DE work than they recommend at WSB as you're not as strong as they are.
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