pras1011

Hi,

Just wondering, could you get away with doing flat bench press, squats and deadlifts twice a week to build strength and muscle?

thanks

winger

absolutly.

Lost Soul

Yes as you could get away with increasing your bank balance by adding 3 pence to it each week.
If you are asking is this the best way to grow the answer is found in a million and one factors such as intensity, sets and rep range, pervious training, diet, rest etc etc

pras1011

Intensity would be heavy weights till failure with 4 sets and 6 to 8 reps.

Previous training was many exercises with high reps low weights (i may have possibly overtrained). But I am having next week off to recuperate. And the following week I will start this.

My training schedule would be:

Monday: bench, squats and deadlifts

Thursday: bench, squats and deadlifts

Hopefully this will work!

Lost Soul

I wouldnt pick it but some enjoy it
Anyhow you may wish to decide what you want most, strength or size as the resp chosen will not promote strength
There is also no requirement to go to failure on each set

pras1011

Lost Soul. Could you tell me how to modify the workout for:

1) Strength

2) Muscle mass


Maybe I could switch each week?

week 1: strength
week 2: size
week 3: strength

And so on

Lost Soul

Sorry my friend, I dont have time to write out a split for you

Google starting strength by mark rippetoe for some ideas, but you are not going to grow in the best fashion following your plan outlined

winger

Actually, if you are just starting out, that would be a very good routine in my opinion. Builds a good base to work from and limits over training.
Down the line you could add in pull-ups and military press and then you have the beyond brawn workout. ;)

One workout do bench first, next do squats first and so on. As long as you are getting stronger then that routine will work. It trains the whole body then you get a day off.

I train a split routine because I train on my lunch break.

Their are a few guys doing westside training DB, MagicTorch and others.
Here is a link from DB thread on westside training, click here.

pras1011

Thanks lost soul. i found an excellent rippetoe routine!

For my last question:

I am having next week to fully recover.
Should I stop eating like crazy to bulk or should I still continue?
And should I do 3 x 1 hour low intensity cardio to reduce fat?

winger

What percent bf are you at right now?

pras1011

i am about 20%

winger

Dont bulk.

pras1011

So no bulking for next week then!

And then when I am on my new routine I will start bulking again.

Cymru

Great advice again here :biggrin1:

I'm not sure if this is the correct place to ask this, but I'm after a bench and weights to use at home to get me started and was wondering if anyone could advise me is these: http://www.connection-fitness.co.uk/...740/index.aspx - would do the job?

profpeeweeplop

great post hopefully it will help and mid 30s fat man cheers