Register FAQ Members List Calendar Mark Forums Read
   



Go Back   IntenseMuscle.com > Main Forums > Powerlifting Forum

Reply
 
Thread Tools Display Modes
Old 06-10-2005, 01:59 PM   #1
METAL VIPER
New Member
 
METAL VIPER's Avatar
 
Join Date: Apr 2005
Location: Huntington Beach, CA
Posts: 1
METAL VIPER is on a distinguished road
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
__________________
\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
METAL VIPER is offline   Reply With Quote
Sponsored Links
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off