changing my goals

Im going for strenght more then size now. I was wondering what you would suggest reps/sets I was thinking 5x5. I want like 3/4 strenght and the rest towards size in a exercise.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

!BUMP!

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

5x5 would be a perfect start. I would concentrate on compound exercises. Squat, bench, deadlift, bent over rows, military press, pull ups.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

I cant do squats and will machine cable pull ups work ?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Are you talking about lat pulldowns?

Why can't you do squats?

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

yes

I cant do them because I dont have a squat cage. Also I dont like working out with other people, because I need to fully concentrate

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Lat pulldowns are fine. They are a very good replacement for pull ups.

If at all possible in the future, you may want to get a power rack or go somewhere that has one. Squats are one of the most important lifts you could do.

I train at home alone, and I squat sometimes twice a week. This will help with your overall body strength.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

say I do a 5x5 on bench do I do another exercise after it or is that a days workout ? and by doing 5x5 will I get more size still ?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

This is my training split:

Mon
Heavy squat
Light Deadlift
Calf raises

Wed
Heavy military press
Bent over rows
Light Benchpress

Fri
Heavy deadlift
Light Squat
Calf Raises

Sat
Heavy benchpress
Pull ups
Light military press

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

doing like 5x5 on heave days and a 8x2 on light days so you get size and alot of strength ?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Oh, and 5x5 will give you slow size gains, but they will be solid muscle.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

Yeah, something like that. You could do something like 3 sets x 8 reps

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

sounds good thanks for the help. I remember seeing MDA saying that when it comes to strength your the man so ill take your word.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Pure strength? As in PowerLifting strength?

Or do you mean strength on all lifts?

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For Bench, try this, i got this from my boss who was a powerlifter at the national level. He weighed 132 lbs and benched 325lbs and squated 501lbs.

Take your 1 rep max and then do the 5,4,3,2,1 then 8,10,12. If you cannot do the full 10 you have to do the next 12. say your max bench is 200lbs. so you 1 rep is 200, 2 is 190, 3 is 180, 4 is 170, 5 is 160. and then lower your 8,10 sets another 10 lbs. That will get your bench up in a hurry. If it is too easy for some reason, go down by 5lbs.

how many times a week ?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

i think once a week is good. depending on how you feel after, you may do it once every two weeks. then do a different routine.