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Thread: Need some certification for my weight training program

  1. #1

    Default Need some certification for my weight training program

    Any help is appreciated and sorry it is so long. Thanks.

    Okay, so I only have two days in the weight room a week and only want to go over that unless absolutly needed. My goal is to build muscluar strength and power without gaining much weight. Im not against putting on muscle, i just want to as strong as can possibly be at the lowest weight class possible. Strength>weight

    Monday
    Front squat 3x8, 4x6 or 5x5
    Bent over rows 3x8, 4x6 or 5x5
    Bench 3x8, 4x6 or 5x5
    Wide grip chin ups 5x5 coupled with dips 3x8
    Shoulders (french press) 3x8 coupled with bicep curls 3x8
    Lower cable squat/pullthroughs or other lower back workout 3x10 or 3x8
    Forearms (grip strength)

    Friday
    Front squat 3x8, 4x6 or 5x5
    Bent over rows or other back workout 3x8, 4x6 or 5x5
    Bench 3x8, 4x6 or 5x5
    Wide grip chin ups 5x5 coupled with skull crushers 3x8
    Shoulders (front raises) 3x8 coupled with bicep curls 3x8
    Lower cable squat/pullthroughs or other lower back workout 3x10 or 3x8
    Forearms (grip strength)

    Im thinking that I will change up exercises every strength assessment (every 3 to 5 weeks). Meaning front squat once, regular squat another or barbell bench and dumbell bench etc. I put some options with some of the exercises, because frankly I have no idea which one to use.

    I always see experienced people having leg days or back and chest days, where they exhaust the muscle with various exercises. Is that what I need to do to reach my goals?

  2. #2
    National Finalist mhs189's Avatar
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    Default Re: Need some certification for my weight training program

    How much time are you spending in the weight room?
    Are you doing any type of conditioning?
    "It ain't about how hard you hit, it is about how hard you can get hit and keep moving foward, how much you can take and keep moving foward. That's how winning is done!"

  3. #3

    Default Re: Need some certification for my weight training program

    This program takes me an hour and 15 minutes and I do conditioning on my own time.

  4. #4
    National Finalist mhs189's Avatar
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    Default Re: Need some certification for my weight training program

    Try to keep it under an hour
    "It ain't about how hard you hit, it is about how hard you can get hit and keep moving foward, how much you can take and keep moving foward. That's how winning is done!"

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