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Powerlifting sample routine

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Powerlifting sample routine - 6/10/2006 9:33:48 PM

wvubill22185

Posts: 480
Joined: 2/20/2006
From: STEELER Nation Baby!!!!!
Status: offline

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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RE: Powerlifting sample routine - 6/12/2006 10:51:16 AM

ironraider52

Posts: 1353
Joined: 11/9/2005
Status: offline

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.

(in reply to wvubill22185)

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