Powerlifting Routine
- Thread starter Malic
- Start date
modizzle
New member
Let me ask you a question...Not trying to down you or anything, but it seems to me you come up with different routine different week. Have you even stuck with one routine for a good 6-8 weeks before switching,....you're a good example of internet hype follower. My only advice would be to stick with one program for a while and then switch around or pick up another after you have reached your plateau with it....
Get_Swole
MuscleChemistry Registered Member
your not gonna know if its a good routine unless you stick with it and see if your body responds well to it. if i remember right youve been through several routines already in not much time at all stick with a basic one body part once a week routine however you like to run it for a while as modizzle said then switch it up and you will begin to see changes. Rome nor ronnie coleman were built in a day.
well I'm glad you did some research but you found a program and went and changed it, you should find yourself a program and like posted above - STICK TO IT. Modizzle said it right when he said you're a hype follower, if it's not a magic workout, it's a magic supplement you're looking for. Try this out for a couple of weeks, add the hangcleans to it and see how it works for you.
on second look this doesn't make sense because you're working shoulders and Tri's 2 days after benching, not enough recovery for your tri's and delts.
on second look this doesn't make sense because you're working shoulders and Tri's 2 days after benching, not enough recovery for your tri's and delts.
Last edited:
BiggerStronger
Member
Actually the routines the football coach gave us increased our strength quite a bit. If it wasn't for football I wouldn't have had any clue how to work out...Overall it was a major help.
That being said if your heart isn't into the game it will be a waste of your and the football team's time to have you there. STICK WITH A BASIC PROGRAM!!!!!
Here follow this routine:
Monday Back and Chest
2-3 sets of cable rows
2-3 sets of pull downs (or weighted pull ups)
2-3 sets of deadlifts
2 sets incline bench (most weight you can do @ 8 reps, then the most weight you can do at 5 or 6 reps)
3 sets DB flyes
Wed
Legs
3 Sets squats
3 sets leg press
3 sets hamstring curl
3 sets calf raises
Fri tri's, bi's and shoulders
3 Sets of Tricep Pull downs.
2 sets close grip bench press
3 sets preacher curl
3 sets cable curl
2-3 sets military press
2-3 sets upright rows.
Do this for 6-8 weeks and don't ask us for any more help. I've given you a good basic routine that has worked for me in the past. If you want you can subsitute an excercise for a comparable one. I.E. switch preacher curl for alternating db curls...or switching tricep pulldowns with skullcrushers. (french press) This is what I do and it still works to this very day. These workouts should take you about an hour or less to do.
Follow my routine for 6-8 weeks at least, eat 4k calories a day, and 300g of protein. If you can't do this then give up now cause you will never gain weight if you can't commit or keep making up excuses.
That being said if your heart isn't into the game it will be a waste of your and the football team's time to have you there. STICK WITH A BASIC PROGRAM!!!!!
Here follow this routine:
Monday Back and Chest
2-3 sets of cable rows
2-3 sets of pull downs (or weighted pull ups)
2-3 sets of deadlifts
2 sets incline bench (most weight you can do @ 8 reps, then the most weight you can do at 5 or 6 reps)
3 sets DB flyes
Wed
Legs
3 Sets squats
3 sets leg press
3 sets hamstring curl
3 sets calf raises
Fri tri's, bi's and shoulders
3 Sets of Tricep Pull downs.
2 sets close grip bench press
3 sets preacher curl
3 sets cable curl
2-3 sets military press
2-3 sets upright rows.
Do this for 6-8 weeks and don't ask us for any more help. I've given you a good basic routine that has worked for me in the past. If you want you can subsitute an excercise for a comparable one. I.E. switch preacher curl for alternating db curls...or switching tricep pulldowns with skullcrushers. (french press) This is what I do and it still works to this very day. These workouts should take you about an hour or less to do.
Follow my routine for 6-8 weeks at least, eat 4k calories a day, and 300g of protein. If you can't do this then give up now cause you will never gain weight if you can't commit or keep making up excuses.
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