Hello
I was reading around and I saw that if i want strength gains mainly (which is what i want) i have to do around 4 - 6 reps. THat just totally throws me off because i have been doing a pyramid from 12,10,8,6. It looks like this:
Squats: 12, 10, 8, 6, 4, 2, 1 reps
deadlifts: 12, 10, 8, 6
dumbbell bench: 10, 8, 6
Bent over rows: 10, 8, 6
Shoulder Press: 10, 8, 6
Upright Row: 12, 10, 8, 6
if Possible:
skullcrushers: 3 sets of 3
bicep curls: 10, 8, 6
Crunches : 3x15
I INCREASE the weight on the sqauts and deadlifts by 10lbs until the 6 reps then i add by 5 lbs.
I INCREASE the weights on the rest by about 10lbs
So from my understanding from reading some articles it says if I want musscle mass and strenght I should do High reps from 12-20. The thing is I dont want muscle mass, i want strenght. So i put together another program, it goes:
Squats: 3 sets of 6
deadlifts: 3 sets of 6
dumbbell bench: 3 sets of 6
Bent over rows: 3 sets of 6
Shoulder Press: 3 sets of 6
Upright Row: 3 sets of 6
if Possible:
skullcrushers: 3 sets of 6
bicep curls: 3 sets of 6
So here I do every excercise in my 80-85% 1RM.
IS THIS PROGRAM BETTER FOR STRENGHT THEN MY OTHER ONE WITH THE PYRAMID SCHEME?
I really need help on this, if both of them are wrong Please let me know what I should do. This has been bothering me lol, i dont want to pu mass on my muscles just strentght.
Thanks
Soccergod
I was reading around and I saw that if i want strength gains mainly (which is what i want) i have to do around 4 - 6 reps. THat just totally throws me off because i have been doing a pyramid from 12,10,8,6. It looks like this:
Squats: 12, 10, 8, 6, 4, 2, 1 reps
deadlifts: 12, 10, 8, 6
dumbbell bench: 10, 8, 6
Bent over rows: 10, 8, 6
Shoulder Press: 10, 8, 6
Upright Row: 12, 10, 8, 6
if Possible:
skullcrushers: 3 sets of 3
bicep curls: 10, 8, 6
Crunches : 3x15
I INCREASE the weight on the sqauts and deadlifts by 10lbs until the 6 reps then i add by 5 lbs.
I INCREASE the weights on the rest by about 10lbs
So from my understanding from reading some articles it says if I want musscle mass and strenght I should do High reps from 12-20. The thing is I dont want muscle mass, i want strenght. So i put together another program, it goes:
Squats: 3 sets of 6
deadlifts: 3 sets of 6
dumbbell bench: 3 sets of 6
Bent over rows: 3 sets of 6
Shoulder Press: 3 sets of 6
Upright Row: 3 sets of 6
if Possible:
skullcrushers: 3 sets of 6
bicep curls: 3 sets of 6
So here I do every excercise in my 80-85% 1RM.
IS THIS PROGRAM BETTER FOR STRENGHT THEN MY OTHER ONE WITH THE PYRAMID SCHEME?
I really need help on this, if both of them are wrong Please let me know what I should do. This has been bothering me lol, i dont want to pu mass on my muscles just strentght.
Thanks
Soccergod