Training Routine

[British Bulldog]

Before I list my routine I would like to let everyone know that my goal is to compete at the strongman level (3-5 years time), Yes, I am aware that for this I would need to practice strongman like events, and do a lot of grip work; all this will come later once I have developed a solid base. The following routine is aimed at achieving this goal, and utilizes mainly the compound exercises with some ancillary work. It is also very much like a body building routine since I would like a proportioned physique. The aim of the routine was to get BIG & STRONG, and not over train in the process, allowing for maximum development.

Monday

3 sets flat bench press (4-7 reps)
2 sets flat dumbbell press (6-10 reps)
3 sets incline bench press (6-10 reps)
2 sets incline dumbbell press (8-10 reps)

Tuesday

3 sets french press (6-10 reps)
3 sets cable presses (6-10 reps)

3 sets weighted chins (6-10 reps)
3 sets dead-lifts (8-10, 4-6, 2-4 reps)
3 sets bent-over rows (6-10 reps)
3 sets t-bar rows (6-10 reps)
3 sets narrow grip pull down to front (6-10 reps)

Wednesday

Off

Thursday

3 sets seated press behind neck (4-7 reps)
3 sets military press (to front) (6-10 reps)
3 sets barbell shrugs (6-10 reps)

Friday

3 sets squats (8-10, 4-6, 2-4 reps)
3 sets 1-leg leg presses (6-10 reps)
3 sets hack squats (6-10 reps)
3 sets curls (8-12 reps)

3 sets barbell curls (6-10 reps)
3 sets alternate seated dumbbell curls (8-10 reps)

Saturday

Off

Sunday

Off

 

[jeremys]

have you trained before? if so, how long?

 

[British Bulldog]

I have trained ON & OFF for 10 years with the last 2 being serious. Ive also done 3 steroid cycles with great results.

My current routine is similiar to above with a lot more sets and excercises per body part. Its good when reps are high and intensity is low, but now that I have more compound excercises & train with higher intensity & lower rep range I am finding it harder to recover. This is why Im trying to come up with a new routine. One that allows maximum strength/size gains without over training.

 

[jeremys]

have you considered mixing some conjugate methods into your training? i'm not saying it's the only way of training, but it works for damn near everybody that uses it

B fold the truth is the resident (pro)strongman here. do a search and you'll find some good info that he's posted on this board

 

[c3ntrifug3]

hmmm

Glancing at your routine I see two problems right off the bat.

The first is that you're doing 10 sets of presses and then tricep exercises the next day. That might be over training your tri's just a bit.

Secondly, you're probably a pretty big guy if you're looking at doing Strongman which means you're pushing a lot of weight around when you do these exercises. If such is the case, I do not advise that you do Behind the Neck presses. Many guys on here think they're very hard on joints and tendons in your shoulders and I would have to agree.


Other than that, things look solid for a standard routine.

Strongman is a different story...

 

[louden_swain]

A lot of exercises are redundant:

For example you are including 4 pressing movements for chest. This is not necessary. One week use flat and incline presses with the bar, then the next week use dumbbells. The same applies for back training. Choose 1 bent row movement and alternate each week.

Here is an example on what I am talking about:

Chest:

Bench Presses - 3 sets x 6-12 reps
Incline Presses - 3 sets x 6-12 reps

Back:

Deadlifts - 3 sets x 6-12 reps
Barbell Rows - 3 sets x 6-12 reps
Chins - 3 sets x 6-12 reps

Legs:

Squats - 3 sets x 6-12 reps
Leg Presses - 3 sets x 6-12 reps
Leg Extenstions - 3 sets x 10-15 reps
Lying Leg Curls - 3 sets x 10-15 reps

 

[British Bulldog]

I have re-adjusted it slightly. Hopefully we can work on it from here. Im not leaving tonight until I have the perfect routine.

Monday

3 sets flat bench press (4-8 reps)
2 sets flat dumbbell press (4-8 reps)
3 sets incline bench press (4-8 reps)
2 sets incline dumbbell press (8-10 reps)

3 sets barbell curls (4-8 reps)
2 sets alternate seated dumbbell curls (4-8 reps)

Tuesday

3 sets weighted chins (4-8 reps)
3 sets dead-lifts (8-10, 3-6, 3-6 reps)
3 sets bent-over rows (4-8 reps)
2 sets t-bar rows (4-8 reps)
2 sets narrow grip pull down to front (4-8 reps)

Wednesday

Off

Thursday

3 sets seated press behind neck (4-8 reps)
3 sets clean & press (4-8 reps)
3 sets barbell shrugs (4-8 reps)

3 sets french press (4-8 reps)
2 sets cable presses (4-8 reps)


Friday

5 sets squats (8-10, 4-6, 2-4, 6-10, 6-10 reps)
2 sets hack squats (4-8 reps)
3 sets curls (4-8 reps)

Saturday

Off

Sunday

Off

 

[louden_swain]

Your chest Routine needs help!!!!

Perform presses using bar movements and dumbbells the next. . .all of that pressing is redundant and not effective.

The same way with delts. . .one pressing movement is enough!

 

[c3ntrifug3]

good

Aside from your chest routine, everything looks good. I'd agree with everyone else that you might be utilizing too many pressing movements. Dumb-bell flys are great, too!

 

[British Bulldog]

Thanks Guys, things are starting to shape-up.

How does this sound?

1) For chest I will do:

3 sets bench press
3 sets inline bench press
3 sets dips with added weight OR dumbell flyes

I have never done dips b4. Can anyone explain how they are performed. Thanks

2) For the back I will drop t-bar rowing & stick to chins, deadlifts, bent-over rows & narrow grip pull downs.