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DiscussBodybuilding.com
Master Lifter
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wvubill22185
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Powerlifting sample routine
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Saturday, June 10, 2006 9:33 PM
( #1 )
I want to increase my squat, dl, and bench I can hit the gym 4 - 5 times per week and can diet as needed. How exactly do I go about this do I use the russian routine or what?
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ironraider52
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RE: Powerlifting sample routine
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Monday, June 12, 2006 10:51 AM
( #2 )
well, I make my own routines which are all based off the russian routine. Which is high sets and high reps with no less then 80% of ur max. Like 6 sets of 6 for example. For a good DL routine I would reccomend 6 sets of 4-6 reps. For bench its diff because it involves smaller muscles. But I like 5 sets of 3. Or something like 8 sets of 2-4 reps. For squat I like to use max volume. With something like 8 sets of 5. Or 6 sets of 6. 6x6 is my fav. But the key to increasing ur lifts is to find the weak points and get threw them by doing lockout exercises and such.
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