new routine, strength/power..advice?

[Welsh power house]

Right, if i do this routine twice a week, will i lose mass in the arms and shoulders??

Bench press 4 sets/4 reps*
squats 4 sets/8 reps
cleans 3 sets/ 6 reps**
forearm work 3 sets

*On the second session, i will do incline press
**ont he second session, i will do bent rows or deads

A few questions, should i deadlift or barbell row???
Will i lose mass in my arms, since there is no direct work, should i add some??

any help would be great!

 

[Scotsman]

No you shouldn't lose arm mass by not doing curls,pressdowns etc. Actually most of the mass in your arm comes form pressing motions and pulling motions. Alternating between flat and incline on bench is not a bad idea. I would suggest doing deads instead of bent over-rows as you will be using a lot more muscle total for deads. Since you aren't going to be doing a lot of stuff then try and work as much muscle as you can with any one movement. Other than that looks ok to me, any reason you're only lifting this limited program?

Cheers,
Scotsman

 

[South of the border]

My biggest muscle and strenght gains have been while training only twice a week. If this is your first time trying this type of split routine you will be pleasantly suprise by the results.

Perhaps you would benefit more from doing different exercises on your second day and not repeating. This would probably lessen the risk of injury especially if you train intensly. If you are an advanced athlete and you are looking to maximize your lifts, you could go a step further and eliminate overlapping exercises to train a specific lift and body part only once.

Here's an example

Day 1
Squats
Deadlifts
Chin ups
Rows

Day2
Bench press
Overhead barbell press
Dips
Forearm work

Abs would be worked in each training sessions as well.

 

[ballast]

Welsh power house-I'm following a routine quite similar to the one you outlined, and this type of training is great for a combination of strength and size.I agree that you don't need to do direct work for the arms for them to grow.My arms grow pretty well from overhead work,high pulls and cleans.I wouldn't bother to much with rows.Cleans and deadlifts should be enough.

 

[Welsh power house]

scotsman: i am only doing two workouts because of rugby training and games, i dont want to overtrain.

Thanx 4 the replys guys, i think i will do dumbell curls once a week and maybe a couple of sets of pushdowns to hit the triceps.

cheers!

 

[Scotsman]

OK makes sense then. Good luck with your training.

Cheers,
Scotsman