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New Member
Join Date: Apr 2005
Location: Huntington Beach, CA
Posts: 1
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Powerbuilding Advice
I was wondering what, if any, changes I should make to my routine to spurt greater myofibrillar hypertrophy. I would prefer to be a powerbuilder...one with great strength, but also look aesthetically built as well. Here's what I do now:
Chest/Triceps 6 sets bench - 3 reps per set 1 day and the next 6 reps the next 4 sets weighted dips - usually 8 reps 4 sets either CGBP or skull-crushers on decline. 6-8 reps Back/Biceps 4 sets deadlifts - 3-4 reps one day and next 6-8 4 sets weighted pullups - alternate weeks with mix grip, traditional, and hammer. Usually 6-8 reps 4 sets either single arm DB rows or bent over BB rows - usually 8 reps 4 sets spider curls (alternate bicep exercises every 4 weeks) - 8 reps Shoulder/Chest 6 sets dumbell bench - 8 reps. Thinking of alternating hi/low day 4 sets military or dumbell press - 8 reps 4 sets laterals or lying laterals - 8-12 reps Squat 4 sets squat - 6 reps. Go just below parallel, it hurts my right knee when I go ATG 2 sets front squat 4 sets step ups - 6 reps Speed Bench 10 sets - 3 reps I lift one day, followed by cardio (boxing and jumping rope) the next. So lifting is every other day. I also just purchased some flex bands, so if someone could tell me how to incorporate those I would be much obliged. Also, could someone recommend a good rep scheme for deadlift? I want to shock my routine up a bit to fight stagnation. Thanks a lot
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\m/METALLICA\m/ R.I.P. Cliff Burton 2/10/62-9/26/86 Die, by my hand, I creep across the land, killing first born man |
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