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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

upper body strength & mass

I have two days a week for strength training with weights, i am also training once a week doing sprints at the track and training with my rugby team.

My current weight days are monday and friday. On the monday i am totally aiming the weigths at upper body muscle groups and i do quick lifts and squats on the friday.

Here is my monday routine, i want to add strength and size to my chest, arms and back......i hit everything else on the friday.

Bench press: 1 sets of 2-3, 2 sets of 3-4, 2 sets of 4-6, 2 sets of 8-10
Close grip bench press: 4 sets of 5-8
Barbell rows: 3 sets of 6-8
D/b rows: 3 sets of 6-8
D/b curls: 3 sets of 8-10

Is the above enough to stimulate strength and mass gains, just one upper body day a week? Thing is, i have not got much time to train upper body more.....my shoulders, traps and triceps get worked from the friday sessin which is:

Power cleans: 4 sets of 5 reps
Clean and press: 4 sets of 5 reps
High pulls: 4 sets of 5 reps
Barbell shrugs: 4 sets of 10-15 reps
Squats: 4 sets of 10 reps

Any advice would be great
 
Have you ever heard of Brooks Kubiks book Dinosaur Training? It is based on the old routines that guys used before steroids to get huge and strong. It is something you should look into if your interested in getting much bigger and stronger.

Now about your question. For strength and size you really should keep your reps in the 3-6 range. I would train total body both days. I would train on a 2 week rotation. Say something like this:

1.
Bottom position squats, 5 progressively heavier singles
Quarter squats, 3x3
Deadlifts, 5x5 progressively getting heavier
Grip work
Bent leg situps 2x15 with heavy db on chest
2.
DB clean and press 5x5, first 2x5 warmups, then 3x5 at max weight
Barbell bent rows, 4x6 progressively heavier
Floor press lockouts 4x1 progressively heavier, then 3x1 with top weight
Grip work
3.
Top position deadlifts, 4x3 warmups, 2x3 max weight
Parralell squat, 5x5 progressively heavier
Farmer walks 5 sets of as far as you can go
4.
Db bench press, 2x5 warmup, 3x5 max weight
Chins 5x as many as you can do
Overhead lockouts, 5x1 progressively heavier
Grip work

This is something you could try it will get you much thicker if you work it hard. Just my .02
 
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