nathanlowe

What would idealy be the best rep range for this push, pull and legs routing looking to gain alot of strength ?
Push
Bench press
millitary press
dips
lateral raise
skull crushers

Pull
deadlift
bent over row
pullup
bb curls -
t bar rows -

Legs
Squat
Leg press
Lunges
Good mornings

Porky Pie

Strength for endurance? for size? for one rep maximum? Its all slightly different....

I don't know much about the others but for building a solid foundation for strength and as a by product size, you cannot beat 5x5 in my opinion. Heavy threes and singles occasionally are fine but not every week. Whe you can do five sets of five reps with a weight, you need to increase the following week and then work at this until you need o go up a weight again - its easy but brutal at the same time.

If you insist on doing all those exercises you'll see just how hard it is. Get both Dinosaur Training by Brooks Cubik and Brawn by Stuart McRobert for a full explanation why this sort of training is the dog's danglers.

nathanlowe

I cant explain what i want strength for. I just want to get stronger.

For example i can bench 30kg 10 reps. Id like to beable to do 40kg 10 reps

Strength to improve my rugby.

Porky Pie

I wouldn't recommend the workout you have, or the alterations I suggested to it in the other thread for a rugby player. You need much more dynamic emphasis than the static strength a power routine is based around.

for rugby you want to be doing something like

Mondays and Wednesday in the gym only, training and cardio on Tuesday and Thursday, rest Friday, game Saturday, recovery run Sunday.

Monday

Box squats (don't ask me- google and search button yourself), if you cannot get on with these do dynamic speed squats - sets of threes would be best
Dips
Chins

Wednesday

Power cleans
Military Press / Push Press
BB row or DB row

Heavy abs both days

Bulldozer

http://www.uk-muscle.co.uk/getting-s...ting-time.html


http://www.uk-muscle.co.uk/getting-s...routine-3.html


Your being told the same thing over and over Nathan mate.

This is the 4th thread you have started on the same subject basically!!

For rugby you want to do as myself and pork pie have said, explosive movements such as cleans/ high pulls and squats and bench/ohp etc.

You can rather listen to us, or listen to your snotty nosed mates and keep doing them bicep curls and tricep kick backs!!

:gun: :crazy:

Robbie

You might want to get someone to show you cleans though as it's a bit tricky to learn over the net...

Bulldozer

Yep, good idea ;)

nathanlowe

I know what cleans are.
Its just that the gym is about £30 a month and it seems a waste only going 2 times a week.
Thanks for the replies.

Robbie

Knowing what they are and doing them properly are two different things.

If not at the gym, where else will you train!?!?

nathanlowe

Because of the price of the gym it would be a waste to only go 2 times a week.

I could go to others but they arnt as big etc.

Big-T-

Why do you need somewhere that is BIG m8? Aslong as any decent gym has the right gear then to hell what size it is...You will need to workout what you want from it m8,either you spend the £30 month or you go to the other gym,simple really...For strength low reps heavy weight will help your strength....But dont know how long you have been training but I take it you have only just started or quite new to it...Build yourself a decent foundation to work on m8,forget about weight for the time being til you have got your technique bangon and figure out what you want to achieve with it...THEN start going down the road of increasing your weights..No point in running before you can walk...It takes time m8,like everything else..Stick at it and you will see results.Maybe nothing major but will see changes in your shape....

nathanlowe

what i meant by small as in not much room to do anything, it gets craped.
The isnt a squat rack, there is only one 2 olympic bars.

Im more then a newb id say. ive been going to the gym since june and would say i have built a solid base.
I can do many body squats, pushups, situps, pullups etc.

Robbie

I'm sorry but you are a novice, just get to the gym!!

nathanlowe

No need to label me like robbie. Ive clearly stated reasonable facts about me and the gym etc and your last reply wasnt relevant.

The whole point of this forum is to share views, guide people etc etc.
Not call ppl newbs because they think theyre a little bit more then what you do.

Im not a newbie but im no expert.

Robbie

Being labelled Novice is about how much you can lift, not how much you know.


And actually I was wrong, you would be classed as untrained much like I am in most of my lifts, I am close to hitting Novice standard though...