For experienced lifters
deviboy1592
Posts: 989 Member
I've been doing A lot of a research on the net, i've watched YouTube videos, websites, even forms. My question is can you combine strength training with bodybuilding in the same workout? For example,
Bench press set 1: 200-6 reps
Set 2: 175-8 reps
Set 3: 165-10 reps
Set 4: 150- 12 reps
I'm not looking for more questions just feedback,
Bench press set 1: 200-6 reps
Set 2: 175-8 reps
Set 3: 165-10 reps
Set 4: 150- 12 reps
I'm not looking for more questions just feedback,
0
Replies
-
Bump0
-
You CAN do whatever you want to do and it'll be beneficial to some degree. The amount of benefit will be correlated to how far you stray from optimal load conditions for the goals and how experienced you are as a lifter. For instance, a new lifter will both get stronger/experience hypetrophy on most every normal set scheme. Someone much closer to their genetic ceiling will find it harder to find gains in strength by working with sets over a certain rep scheme.
I started out as a 15/16 yr old on retarded BFS workouts (3 X 10 for everything basically) and got to a 300lbs bench in 6 months.
Was it the MOST EFFICIENT way to get stronger, probably not, but I was consistent and had copious amounts of free testosterone in me/was a new trainee.
If your goal is getting stronger, I would suggest reps at 5-6 or less.
If your goal is hypertrophy 8-12ish is probably CLOSER to optimal for many body parts.
If you want to work 8/8/7/6 for everything, that'll do some of both. I really wouldn't go 12 reps if getting stronger is a goal and you have already trained for awhile.0 -
I do. I follow the 5/3/1 template for my main lift of the day, but my accessories are usually 4x10-15.0
-
Yes you can. Do something like this, I'll use deadlift day as an example:
Deadlift:
135x3
225x3
315x3
405x3
495x3
585x3
465x8
465x8
465x8
(I picked 465 because it is 80% of the top weight I used for the day, 585)
Then 2 assistance exercises for 3 sets of 8-12 reps:
Barbell Row
225x12
275x10
315x8
Barbell Shrug
365x12
405x10
455x8
Then 2 accessory exercises for 3 sets of 8-12 reps:
Weighted 45 Degree back extensions
135x12
135x12
135x12
Barbell Roll Outs
135x12
135x12
135x12
You will get big and strong training this way.0 -
Yes you can. Do something like this, I'll use deadlift day as an example:
Deadlift:
135x3
225x3
315x3
405x3
495x3
585x3
465x8
465x8
465x8
(I picked 465 because it is 80% of the top weight I used for the day, 585)
Then 2 assistance exercises for 3 sets of 8-12 reps:
Barbell Row
225x12
275x10
315x8
Barbell Shrug
365x12
405x10
455x8
Then 2 accessory exercises for 3 sets of 8-12 reps:
Weighted 45 Degree back extensions
135x12
135x12
135x12
Barbell Roll Outs
135x12
135x12
135x12
You will get big and strong training this way.
Yep. Heavy/maximal work, followed by volume work. Add in some accessories/isolation work if you like and you've got yourself a solid program. Add in some food and you'll put on mass and strength over time.0 -
^All of this OP.0
-
Yes you can. Do something like this, I'll use deadlift day as an example:
Deadlift:
135x3
225x3
315x3
405x3
495x3
585x3
465x8
465x8
465x8
(I picked 465 because it is 80% of the top weight I used for the day, 585)
Then 2 assistance exercises for 3 sets of 8-12 reps:
Barbell Row
225x12
275x10
315x8
Barbell Shrug
365x12
405x10
455x8
Then 2 accessory exercises for 3 sets of 8-12 reps:
Weighted 45 Degree back extensions
135x12
135x12
135x12
Barbell Roll Outs
135x12
135x12
135x12
You will get big and strong training this way.
Sounds pretty solid, thanks everyone for the input.0 -
My main lifts are in the 1-5 rep range. The accessory work is in the 8-15 rep range.
For example - bench is sets of three, dumbbell bench is sets of 100 -
Good suggestions ITT
Option 2 in this article would be a good starting point. Basically heavy main lift and bodybuilding rep ranges for accessories
http://www.strengtheory.com/powerlifters-should-train-more-like-bodybuilders/0 -
Good suggestions ITT
Option 2 in this article would be a good starting point. Basically heavy main lift and bodybuilding rep ranges for accessories
http://www.strengtheory.com/powerlifters-should-train-more-like-bodybuilders/
Food for thought, thanks.0 -
Look up Powerbuilding routines. There are many out there which blend power lifting and body building together.0
-
Yes you can... and to be honest, I find it most useful if I must be honest.. I personally for the past couple months been combining the two, doing anywhere from 4 reps for strength, and up to 20 or even 30 reps for hypertrophy training. It really depends on you as an individual though, and what works for you.
Have you thought of doing splits which are combined, on different days? By this I mean designated strength days on one, and hypertrophy on another? or is your question more specifically towards working them on the same days?0 -
I’d just focus on strength at this point. The mass will usually follow if you have built a good strength base.0
-
deviboy1592 wrote: »I've been doing A lot of a research on the net, i've watched YouTube videos, websites, even forms. My question is can you combine strength training with bodybuilding in the same workout? For example,
Bench press set 1: 200-6 reps
Set 2: 175-8 reps
Set 3: 165-10 reps
Set 4: 150- 12 reps
I'm not looking for more questions just feedback,
OP, just remembering now, I don't know why I didnt mention it.. I currently do this exact type of thing for chest, but in reverse.. and sort of like a drop-set kinda layout.
I'll do: set 1 12 reps, 10 reps, 8 reps, 6 reps
set 2 repeat
set 3 repeat..
I always keep my weights 'lighter' so I'm sure to be controlling the weight and ensure I target the muscle group EXACTLY where I want to.. I just prefer the raw feeling of the muscle contracting and stretching, compared to throwing the weights up and down, uncontrolled0 -
TyronnePanaino wrote: »Yes you can... and to be honest, I find it most useful if I must be honest.. I personally for the past couple months been combining the two, doing anywhere from 4 reps for strength, and up to 20 or even 30 reps for hypertrophy training. It really depends on you as an individual though, and what works for you.
Have you thought of doing splits which are combined, on different days? By this I mean designated strength days on one, and hypertrophy on another? or is your question more specifically towards working them on the same days?
Same days, but the thought of one day strength, one hyper trophy on the other. I have a lot of info from the people on the board, all good, guess it will be trial and error to see what works for me.
Thanks0 -
TyronnePanaino wrote: »deviboy1592 wrote: »I've been doing A lot of a research on the net, i've watched YouTube videos, websites, even forms. My question is can you combine strength training with bodybuilding in the same workout? For example,
Bench press set 1: 200-6 reps
Set 2: 175-8 reps
Set 3: 165-10 reps
Set 4: 150- 12 reps
I'm not looking for more questions just feedback,
OP, just remembering now, I don't know why I didnt mention it.. I currently do this exact type of thing for chest, but in reverse.. and sort of like a drop-set kinda layout.
I'll do: set 1 12 reps, 10 reps, 8 reps, 6 reps
set 2 repeat
set 3 repeat..
I always keep my weights 'lighter' so I'm sure to be controlling the weight and ensure I target the muscle group EXACTLY where I want to.. I just prefer the raw feeling of the muscle contracting and stretching, compared to throwing the weights up and down, uncontrolled
Actually a lot of the info I came across suggests that type of workout, and thanks, I look for feedback and info from people who are doing these workouts themselves. I didn't want to start something and commit if people didn't have success with it. If you don't mind me asking, (I know where different people, different goals etc...) how many days a week do you workout? How long have you been doing this type of routine?0 -
Once again thanks to everyone who gave me some feedback!0
-
I alternate every workout between power, hypertrophy and strength workouts. Meaning:
Workout 1: sets of 3 at 50% of 1RM, lift explosively
Workout 2: sets of 8-10 at 70%-80%
Workout 3: sets of 1-3 (or 3-5)
Today was "power" chest/back day. Next week I'll do "hypertrophy" chest/back day, and so on.0 -
deviboy1592 wrote: »Once again thanks to everyone who gave me some feedback!
0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.2K Introduce Yourself
- 43.8K Getting Started
- 260.1K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 420 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.9K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.5K MyFitnessPal Tech Support Questions