How to best maximize strength

R

rjc

0
I've been doing resistance training for the last year, had a 3 month break. But the last Two months, I've been going to the gym and also lifting weights specific to climbing.

I'm trying to build as much strength for rock climbing, and for just general pullups. I basically go to the gym and do 5 rep sets of everything. Only shoulders and back specific to the motion involved in climbing.

I do

2 sets of 5 upright row 37.5KG. (My frontleft shoulder hurts if I try for more)
1 set of 5 dumbell shoulder shrugs 25KG each
2 sets of 5 seated rows at 20kg
2 sets of shoulder press at 32.5kg
2 sets of diagonal cable pulls
2 sets of russian chops high and low
2 sets of 6 cable pulldowns individual cables, (palms facing each other)
2 sets of 6 cable pulldowns individual cables (Pull up style)
Lots of grip work, with 50kg bar, and 25kg plate.

BODY WEIGHT

1 set of 6 Ultra Wide pull-ups (+10KG)
1 set of 6 wide grip pull-ups (+10KG)
1 set of 6 close grip (Bicep) Pullups
2 sets of 6 tricep dips (+20KG) Still not enough

I sometimes get bored of the Pullups. But I'm now 6 weeks into my routine, and I'd like to know what I can do to mix it up a bit. and If I can do anything to maximize strength. Im not interested in working out other muscle groups, only as suplimentary to the shoulder and back exercises.
 
rjc said:
I've been doing resistance training for the last year, had a 3 month break. But the last Two months, I've been going to the gym and also lifting weights specific to climbing.

I'm trying to build as much strength for rock climbing, and for just general pullups. I basically go to the gym and do 5 rep sets of everything. Only shoulders and back specific to the motion involved in climbing.

I do

2 sets of 5 upright row 37.5KG. (My frontleft shoulder hurts if I try for more)
1 set of 5 dumbell shoulder shrugs 25KG each
2 sets of 5 seated rows at 20kg
2 sets of shoulder press at 32.5kg
2 sets of diagonal cable pulls
2 sets of russian chops high and low
2 sets of 6 cable pulldowns individual cables, (palms facing each other)
2 sets of 6 cable pulldowns individual cables (Pull up style)
Lots of grip work, with 50kg bar, and 25kg plate.

BODY WEIGHT

1 set of 6 Ultra Wide pull-ups (+10KG)
1 set of 6 wide grip pull-ups (+10KG)
1 set of 6 close grip (Bicep) Pullups
2 sets of 6 tricep dips (+20KG) Still not enough

I sometimes get bored of the Pullups. But I'm now 6 weeks into my routine, and I'd like to know what I can do to mix it up a bit. and If I can do anything to maximize strength. Im not interested in working out other muscle groups, only as suplimentary to the shoulder and back exercises.
Click to expand...

I can appreciate that you want to work on climbing specific strength but it is ignorant to say that you don't want to work on other muscle groups - this will, very quickly, lead to injury.
 
Hey...
I suggest you to try taking creatine... that'll make you bulk up quite a bit... as well as that just keep hitting the heavy weights... you may also want to try glutamine which improves muscle recovery and decreases muscle anabolism between workouts
 
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