'The big 3' + rep ranges.. - UK-Muscle Body Building Community

on_the_up! · 04-08-2008, 08:04 PM

Afternoon all!

Just after your thoughts/tips/advice...

What's the best way to increase my deadlift, squat and bench press as quickly as possible?

Would you suggest low rep ranges (3-5) on progressively higher weight...or maybe an 8-10 rep range?

Basically I want to get into powerlifting, but obv need to do some work!!...

Deadlift 120kg for 6 reps
Bench 90kg for 8,5,2 reps (on Doggcrapp method)
Squat 70kg for 10

I'm 5'10" 16.5st

Thoughts please, ladies and gents :-)

Con · 04-08-2008, 09:08 PM

Follow a proven basic powerlifting routine such as 5x5 or far better join a gym with some top class powerlifters and ask them for advice,99% of powerlifters are very friendly and want more people in the sport thus they should help you out.

on_the_up! · 05-08-2008, 08:58 AM

Thanks for the reply Con!

Would you recommend the o.v.t programme, as that is 5x5 with supersets?

Anyone got a specific 5x5 programme that they've had success with?

Also, would I need to follow a 'bulking' type nutrition plan too, in order to maximise the muscle/strength gains?

ah24 · 05-08-2008, 09:06 AM

Quote:

Originally Posted by on_the_up!

Thanks for the reply Con!

Would you recommend the o.v.t programme, as that is 5x5 with supersets?

Anyone got a specific 5x5 programme that they've had success with?

Also, would I need to follow a 'bulking' type nutrition plan too, in order to maximise the muscle/strength gains?

I don't really think you want to be super-setting for pure strength training mate, stick to basic 5x5 for now, then periodize maybe back to hypertrophy, negative training and even plyometrics for 4-6 weeks could help?

To be honest you're best off joining a PL'ing forum and hunting for some of them programs

Lift · 05-08-2008, 09:15 AM

5x5 or the Westside Barbell training method

YetiMan · 05-08-2008, 09:54 AM

5x5 as said, I gained loads of strength doing this method and I used the 5x5 on a simple push/pull/leg day split

on_the_up! · 05-08-2008, 02:14 PM

Cheers guys! I'll have a look.. :-)

willsey4 · 05-08-2008, 02:41 PM

I actually did 5 sets of 6 reps and got some really good gains, size and strength.

Con · 05-08-2008, 08:49 PM

www.powerliftinguk.com

on_the_up! · 06-08-2008, 09:01 AM

Thanks chaps!

With the 5x5 programme, would I keep the weight the same for all 5 sets, or increase it al the time? Or do I do it at a weight I can do for 4 sets of 5 and maybe 4 reps on the last one, then increase once I can do 5x5...?

04-08-2008, 08:04 PM	#1 (permalink)
on_the_up! Newbie Trainer Join Date: Jul 2006 Location: Somerset Posts: 87	'The big 3' + rep ranges.. Afternoon all! Just after your thoughts/tips/advice... What's the best way to increase my deadlift, squat and bench press as quickly as possible? Would you suggest low rep ranges (3-5) on progressively higher weight...or maybe an 8-10 rep range? Basically I want to get into powerlifting, but obv need to do some work!!... Deadlift 120kg for 6 reps Bench 90kg for 8,5,2 reps (on Doggcrapp method) Squat 70kg for 10 I'm 5'10" 16.5st Thoughts please, ladies and gents :-)

04-08-2008, 09:08 PM	#2 (permalink)
Con 250lb starting weight ^ lots of work to follow..... Join Date: Sep 2007 Posts: 3,853	Re: 'The big 3' + rep ranges.. Follow a proven basic powerlifting routine such as 5x5 or far better join a gym with some top class powerlifters and ask them for advice,99% of powerlifters are very friendly and want more people in the sport thus they should help you out.

05-08-2008, 08:58 AM	#3 (permalink)
on_the_up! Newbie Trainer Join Date: Jul 2006 Location: Somerset Posts: 87	Re: 'The big 3' + rep ranges.. Thanks for the reply Con! Would you recommend the o.v.t programme, as that is 5x5 with supersets? Anyone got a specific 5x5 programme that they've had success with? Also, would I need to follow a 'bulking' type nutrition plan too, in order to maximise the muscle/strength gains?

05-08-2008, 09:15 AM	#5 (permalink)
Lift Train insane, or the same! Join Date: May 2008 Posts: 153	Re: 'The big 3' + rep ranges.. 5x5 or the Westside Barbell training method

05-08-2008, 09:54 AM	#6 (permalink)
YetiMan 5 and half stone down, 4 and a half more to go! Join Date: Dec 2007 Location: Aldershot Posts: 2,338	Re: 'The big 3' + rep ranges.. 5x5 as said, I gained loads of strength doing this method and I used the 5x5 on a simple push/pull/leg day split

05-08-2008, 02:14 PM	#7 (permalink)
on_the_up! Newbie Trainer Join Date: Jul 2006 Location: Somerset Posts: 87	Re: 'The big 3' + rep ranges.. Cheers guys! I'll have a look.. :-)

05-08-2008, 02:41 PM	#8 (permalink)
willsey4 Looking Freaky Join Date: Apr 2008 Location: Essex Posts: 544	Re: 'The big 3' + rep ranges.. I actually did 5 sets of 6 reps and got some really good gains, size and strength.

05-08-2008, 08:49 PM	#9 (permalink)
Con 250lb starting weight ^ lots of work to follow..... Join Date: Sep 2007 Posts: 3,853	Re: 'The big 3' + rep ranges.. www.powerliftinguk.com

06-08-2008, 09:01 AM	#10 (permalink)
on_the_up! Newbie Trainer Join Date: Jul 2006 Location: Somerset Posts: 87	Re: 'The big 3' + rep ranges.. Thanks chaps! With the 5x5 programme, would I keep the weight the same for all 5 sets, or increase it al the time? Or do I do it at a weight I can do for 4 sets of 5 and maybe 4 reps on the last one, then increase once I can do 5x5...?

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