Pure Strength...

[ZGzaZ]

If you were to train primarily for STRENGTH in the main 3, being deadlift, squat, and bench, what approach would you take? I want to try something after my current routine plateaus... I'm thinking 1 of two things:

1) Med-High Volume, low reps, heavy weight. Perhaps 8 Sets of 2 Reps each of the big ones, and auxillery work of 8-10 rep sets...

2) High Volume day like above, and speed day for each part...

my main concern has always been hypertrophy, so if I'm way off in my ways, let me know what would be best...

 

[JT Iron]

I train 4 days a week. I have a Max Effort squat/deadlift day, a Dynamic Effort squat/deadlift day, a main shirted bench day, and an upper body accessory day.

ME sq/dl
GM variation OR box squat variation OR deadlift variation, 1rm
hamstrings
lower back
abs


REST


Bench Day
shirt work, 1 rm or 3 rm or 5 rm
shoulders
rear delts/traps
lats
biceps
triceps


REST


DE sq/dl
box squat, 10x2, 50%, explosive, 1 min. between sets
speed deadlift, 6x1, 50%
hams
lower back
abs


Upper Accessory (heavy triceps)
heavy tricep move (jm press, cg bench, floor press, cg floor press), 1rm OR 3rm OR 5rm
shoulders
rear delts/traps
lats
biceps
triceps


REST

 

[bignate73]

i agree totally!

thats how im doing it. i threw out upper body speed work to save my joints. im keeping lower speed work. i sometimes do a max effort/speed mix on both lower days. squat/gm variation with speed deads, or speed squat with a 3RM x 3 zercher squat. whatever im feeling needs to be brought up.

and dont forget the rotator work!!!