Please Scroll Down to See Forums Below I've only been lifting since February of this year, and just within the last month or so I've really been working on building my strength. I've really had a couple of boosts in some areas, but other areas I feel like I still have a long ways to go. Basically what I've been doing is switching my rep scheme up each week. One week I might do four sets of four then the next six sets of six this week I did five sets of three. Anyway one of my questions is how many different exercises with low reps should I do for a body part? Like right now I might do three compound exercises for my shoulders. Is this too much or not enough or about right? I've noticed on a lot of strength building routines on the web and in magazines they may only do flat bench for a chest activity. Also should I stay away from exercises like lateral raises, chest flys, leg extensions? Thanks for the help guys.
newbie that needs help please
- Thread starter cbritton
- Start date
it takes years to figure out what works for you alone, but there are guidelines that do apply to almost everyone.
as far as your rep scheme goes, read the following many times and become familiar with what volume you need in your training to advance
link1
link2
link3
these 3 will get you started on the path you want
i personally haven't did a chest fly in about 5 yrs, and leg ext maybe a couple of sets in the past year. it will depend on where your priorities lie and what you feel benefits you. most people's quadriceps are far more developed than their hamstrings but often fail to properly work their hams at all
please don't be afraid to ask questions, we need more discussion on this forum
as far as your rep scheme goes, read the following many times and become familiar with what volume you need in your training to advance
link1
link2
link3
these 3 will get you started on the path you want
i personally haven't did a chest fly in about 5 yrs, and leg ext maybe a couple of sets in the past year. it will depend on where your priorities lie and what you feel benefits you. most people's quadriceps are far more developed than their hamstrings but often fail to properly work their hams at all
please don't be afraid to ask questions, we need more discussion on this forum
Phreezer_Machine
New member
cbritton said:
Do you want to become a powerlifter, or do you just want to be a stronger body builder?
lol umm i dunno i am kinda lost here. i am not trying to compete or anything just looking to build some strength. i wanna be stronger but still be defined. sorry for being a little lost. i just thought powerlifting was supposed to be a great way to build up strength.Phreezer_Machine said:
Phreezer_Machine
New member
Lol.. Let's see, the difference between Body Builders and Powerlifters... I know this isn’t exactly what most body builders want to hear, but hey; I'm not a body builder!
We who are powerlifters. We have walked away from the homo erotic oiled up world of body building where men rub each other down with Baby Oil and stand around wearing nothing but their underwear We go to all you can eat buffets and we hate light beer. We’ve traded in spandex for smelling salts. We’ve thrown our lifting gloves in the trash and purchased 12-18” lifting Straps! We don’t drink spring water, and we don’t eat tofu. We drink Mountain dew because it’s got carbs (and we could care less about the calories), and instead of chewing bubble gum we chew Copenhagen (and yes, we spit on the floor). We have bellies, and we like them because we use them to bench off of, and rest on when we are squating. We are all about the bigger poundage instead of the bigger "pump". A six pack to us is something that we drink after a meet. Most of us don't worry about hair gel because we shave our heads anyway.
Ok, all kidding aside, A body builder is Mostly about looking good first and being strong second. Where a Powerlifter is about being strong first and looking second. We powerlifters tend to be a lot bigger than BB's, but we tend to carry around a larger amount of BF than BB's do.
Google a pic of Ryan Kennelly, that will show you what a Powerlifter looks like. Then Google a pic of Kevin Levrone. That will show what a body builder looks like.
Both of those guys are at the top of their respective sports..
We who are powerlifters. We have walked away from the homo erotic oiled up world of body building where men rub each other down with Baby Oil and stand around wearing nothing but their underwear We go to all you can eat buffets and we hate light beer. We’ve traded in spandex for smelling salts. We’ve thrown our lifting gloves in the trash and purchased 12-18” lifting Straps! We don’t drink spring water, and we don’t eat tofu. We drink Mountain dew because it’s got carbs (and we could care less about the calories), and instead of chewing bubble gum we chew Copenhagen (and yes, we spit on the floor). We have bellies, and we like them because we use them to bench off of, and rest on when we are squating. We are all about the bigger poundage instead of the bigger "pump". A six pack to us is something that we drink after a meet. Most of us don't worry about hair gel because we shave our heads anyway.
Ok, all kidding aside, A body builder is Mostly about looking good first and being strong second. Where a Powerlifter is about being strong first and looking second. We powerlifters tend to be a lot bigger than BB's, but we tend to carry around a larger amount of BF than BB's do.Google a pic of Ryan Kennelly, that will show you what a Powerlifter looks like. Then Google a pic of Kevin Levrone. That will show what a body builder looks like.
Both of those guys are at the top of their respective sports..
Phreezer_Machine said:Lol.. Let's see, the difference between Body Builders and Powerlifters... I know this isn’t exactly what most body builders want to hear, but hey; I'm not a body builder!
We who are powerlifters. We have walked away from the homo erotic oiled up world of body building where men rub each other down with Baby Oil and stand around wearing nothing but their underwear We go to all you can eat buffets and we hate light beer. We’ve traded in spandex for smelling salts. We’ve thrown our lifting gloves in the trash and purchased 12-18” lifting Straps! We don’t drink spring water, and we don’t eat tofu. We drink Mountain dew because it’s got carbs (and we could care less about the calories), and instead of chewing bubble gum we chew Copenhagen (and yes, we spit on the floor). We have bellies, and we like them because we use them to bench off of, and rest on when we are squating. We are all about the bigger poundage instead of the bigger "pump". A six pack to us is something that we drink after a meet. Most of us don't worry about hair gel because we shave our heads anyway.
Google a pic of Ryan Kennelly, that will show you what a Powerlifter looks like. Then Google a pic of Kevin Levrone. That will show what a body builder looks like.
Both of those guys are at the top of their respective sports..
lol at the comparisons. don't a lot of bodybuilders do powerlifting routines too? like i've heard that arnold and a lot of the older bodybuilders did a lot of powerlifting too. lol i started lifting to stay in shape, and i want to stay that way. isn't it good to a little mixture of both powerlifting and bodybuilding? instead of just one compared to the other. like i've heard a lot of bodybuilders may be huge but lack a lot of strength. i want to be a descent size and look like i can bench my share of weight. anyways i am much too pale to be walking around in just my underwear. thanks for the feedback.
Phreezer_Machine
New member
cbritton said:
I don't have time this after noon, but I'll try and help you out later this evening by posting a routine for you that I think will get you results that you want.
Quadsweeps Sister
New member
cbritton said:
Well since Phreezer's gonna post you up some routine's I won't start in there yet. I thought the comparisons were pretty funny, especially being a former Bodybuilder (see...really I was...LOL NPC Newsonline ). But truthfully I will say from personal experience - it is very difficult to do either one extremely well while trying to do both at the same time, does that make sense? Bodybuilding workouts truly are different as you are trying to shape and sculpt your body to "look" a certain way as I did in the photo on the link. There are many exercises performed in a BB workout so that all bodyparts are addressed - creating symmetry and balance in the structure of the person. Powerlifting workouts are generaly done to strengthen, yes - but most importantly is training to increase your "lifts". Bench, Squat, Dead. There are accessory movements in PL, but generally you are performing Bench exercises twice weekly and Squat/Back exercises twice weekly.
My nutrition has changed completely, still good but different. Oh, and so has my body. But my strength in my lifts has increased. Even though as a bodybuilder I weighed 150 at 10%BF and could squat 300lbs, I can now at 132lbs squat the same weight without knee wraps and a lift belt.
Just decide which you like better once you get more into lifting...maybe your heart will tell you - just like mine told me it was time for a change. Best of luck to you.
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