str, hyp, end question about size.

K

Karky

2
If i train for only gaining strenght 3-6 reps after what i have heard. will my muscles get bigger? or just a tiny bit bigger?

if i do the str/hyp thing (cant remember the rep range..) will i get the same str as 3-6 reps. or less str and more size?
see, i want to train for strenght, but i want to look better aswell, but strenght has the priority.
 
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Karky said:
If i train for only gaining strenght 3-6 reps after what i have heard. will my muscles get bigger? or just a tiny bit bigger?

if i do the str/hyp thing (cant remember the rep range..) will i get the same str as 3-6 reps. or less str and more size?
see, i want to train for strenght, but i want to look better aswell, but strenght has the priority.
Click to expand...

If you like lower reps all you need to do to produce a growth stimlus is increase the sets. IE 8x3, 4x6 - its really hard to give you suggestions without your seeing your routine thou.

The general rest interval for both maximal strength with some hypertrophy is 2 to 2.5min.
 
hmm. i now do 3x3. if i want more growth i need to increse the sets to like 3 reps x 5 sets? :S ive been told that anything over 4 sets wasnt worth doing :S

dont know if ill bother writing down my enitre routine. i do exersices like bench press, deadlift, squat, chinups/pullups, shoulder press, cable woodchopper (think thats whats its called) if that helps
 
Whoever told you that anything over 4sets isn't useful doesn't have a clue.

I need you rep/set volume to suggest rep schemes for both strength and hypertrophy but if you don't want to be bothered to type it down for free help that's your choice. ;)
 
about the reps thing. sometimes i do sevral exersices for the same muscles. for example i do pullups with different grips. will all the pullup exersices be counted as one?
like if i do 3 sets of each 3 different grips does that count as a pullup with 9 sets or what?
ill see what i can do about the routine. problem is, i dont know the name of most exersices:p
 
Yep that would be your total volume for that muscle group IE 9sets.

I take it your a newbie its hard to make accurate suggestions without your routine in detail. Like i have no idea how often you train each muscle group, what excercises you do etc
 
heres my routine. it might look crappy, im not sure. never written down a routine before :S if you have any questiones just ask, some of the exersice names might be a bit off. you will see 3x3 reps on most of the exersices, im gonna work out until i can lift what i do now 6x3, then i put on more weight and go back down to 3x3 again, then repeat.

sunday - chest and biceps.

Bench press 3x3 with 60kg (not very strong, i know)
dumbell bench press (with maybe 30 degree angle on the bench) 3x3 with 22 kg on each arm.
pullover 3x3 cant remember the weight, as i only just started doing this.

weighted pullups 3x3 palms facing me about shoulder with grip.
3x3 palms facing outward.
3x3 palms facing eacother.
i know the pullups is a back exersice, but i was told if i wanted good arms i should do those instead of curls.



monday - abs og legs and cardio
jogging for about 30 minnutes.

Kneeling Crunch 15x3

squat 3x3
Lunge 3x3
Barbell Deadlifts 3x3 (using legs)
Calf Raise 3x3



tuesday - triceps og shoulders.
woodchopper 3x3.
Triceps Dip 3x3
dumbell lying triceps extention 3x3

shoulder press 3x3
front rise 3x3
Lateral Raise 3x3

wendsday - rest

thursday - chest, biceps, back and legs.
Bench press 3x3 with 60kg (not very strong, i know)
dumbell bench press (with maybe 30 degree angle on the bench) 3x3 with 22 kg on each arm.
pullover 3x3 cant remember the weight, as i only just started doing this.

weighted pullups 3x3 palms facing me about shoulder with grip.
3x3 palms facing outward.
3x3 palms facing eacother.

squat 3x3
Lunge 3x3
barbell deadlift 3x3 (using back)
calf rise 3x3

friday - rest
saturday - cardio, abs.
jogging 30 minnutes.

weighted crunches 15x3
 
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You have decent excercise selection but i don't understand your thrusday session. I would replace deadlift with stiff-legged deadlift and do 4x6. I would also add more volume to your calves raises, 4x6.

Its an interesting routine far from the worst i've seen. See how it goes i think you'll do ok but if you want a simple but proven routine you can take a look at this.



Its a strength focused program with functional hypertrophy, pretty well what your looking for.
 
yeah but thats only 3 days a week.
thanks for the compliment on the workout routine.
so stiff legged deadlift so i only use my back?
and why 4x6 and not 3x6? :S
and the stiff legged deadlift dont do as much work on your tighs does it?
 
3days a week is plenty. I suggested stiff legged because you have no hamstring work. Calfs usually respond better to higher volume, probably better off doing 2x12 actually.

I kind of like your routine, i myself do mostly low rep work.
 
12 sets of calfs :S wow.. :p
well i think the squat does a bit on the hamstrings doesnt it? and the lunge. atleast it said so on the page i found the exersices.
any other comments you got? like some exersices i could do more of? aslong as i dont overtrain i want to train pretty hard. so if theres anything you think i dont work out enough, feel free to let me know :)
thanks for the help!
 
he puts it the other way around? :S well.. i want to do low rep activity. is it so that some exersices you shouldnt do that? :S
 
oh bugger.. i always tought it was the other way around.. :S my bad!
good thing i used 3x3 then:p since that really doesnt matter then:p
gosh that was embarrasing:p well ill remember that:p

and if i do 6 reps over 4 sets with some exersices like he recomended with the calves and deadlift. wouldnt it be weird since i do 3 reps on other exersices? :S
 
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ok good :)
hope newf can comment some more on the tuesday workout.
he seemed to know what he was talking about.
as a matter of fact, i would like everyone to comment:p the more i work out the better, aslong as its within those days and so i dont overtrain:p
 
they work the tris and shoulders too. atleast the variant of it ive seen. since you extent your arms as you twist, using your shoulders and tris. or are you suppose to keep your arms streight trough the exersice?
 
Karky said:
oh bugger.. i always tought it was the other way around.. :S my bad!
good thing i used 3x3 then:p since that really doesnt matter then:p
gosh that was embarrasing:p well ill remember that:p

and if i do 6 reps over 4 sets with some exersices like he recomended with the calves and deadlift. wouldnt it be weird since i do 3 reps on other exersices? :S
Click to expand...

You certainty don't have to use the same rep schemes for every excercise. Yeah Jenn is right 2x12 means 2 Sets of 12 reps. You can do 3x8 if you want i just usually hit 24reps to stimule growth.

If you do a long lunge you will hit the hamstrings and glute more but its a quad excercise.
 
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