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Group: Strength & Powerlifting

SuperSet program

benpeters8 Posts: 22 Joined: 2005/01/06	2005/01/19, 08:48 AM i came up with this new program, and i was wondering if maybe someone could take a look at it and tell how effective it might be for overall strength training, and how i could improve it: Week 1: 15x12x10x8 Mon-Chest/Triceps Wed-Back/Biceps Fri-Legs/Shoulders Week 2:12x10x8x6 Week 3:10x8x6x4 Week 4:8x6x5x4 Any comments would be appriciated!
	2005/01/19, 02:20 PM what are your goals? powerlifting? bodybuilding? olympic training? plyometric? functional? this is a powerlifting/strength thread so going from that....your reps are way too high in powerlifting no working set should be above 5 reps for main exercises and 10 reps for auxillary muscles for maintenance...if your goals are to focus on all bodyparts rather than 3 main lifts...then 5 and under is what you need for all lifts including auxillary a way to do this would be.... 15* nice warm up for each bodypart being worked(no need to do it before each exercise for same bodypart) with 40-50% of 1rm...nice and fluid then 5, 3, 2, 1 final set will not be your absolute max since you will be tired already but this is the most you can lift at that point in your workout...... the split of bodyparts is up to you ...it's an individual thing so you'll need to see what works....I found that by doing powerlifting...I can actually do a fullbody split in 2 weeks...getting plenty of rest and going balls to the wall.... However, You should do mon: chest, wed: back, fri: legs.....because if you deadlift then your legs/back will not recover in time for legs...although bench gets your lower back and hamstrings a bit sore too it's less taxing so you should be fine for back day.....
benpeters8 Posts: 22 Joined: 2005/01/06	2005/01/19, 03:34 PM great thanks!
	2005/01/19, 04:29 PM you got it...feel free to ask if you got any other questions gl with your training
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/19, 07:34 PM Strength training usually entails lower reps and heavy weight with adequate rest time. Supersets are not usually conducive to strength training.(though they can be implemented wisely and periodically) -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
benpeters8 Posts: 22 Joined: 2005/01/06	2005/01/19, 07:39 PM bb1fit, this has absolutely nothing to do with fitness or anything, but are u a country music fan?
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/19, 08:53 PM No...probably the one music choice I still just have a hard time embracing. My tastes have become quite varied over the years, (I can listen to AC/DC, then turn around and put on Beethoven's 9th and be just as happy), but still have a hard time with Country. :big_smile: ============ Quoting from benpeters8: bb1fit, this has absolutely nothing to do with fitness or anything, but are u a country music fan? ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
benpeters8 Posts: 22 Joined: 2005/01/06	2005/01/20, 03:19 PM o cuz ur quote is from an old country song, the "if you dont stand for something, you will fall for anything..." AC/DC kicks ass