For experienced lifters

deviboy1592
deviboy1592 Posts: 989 Member
in Fitness and Exercise
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,

Replies

  • deviboy1592
    deviboy1592 Posts: 989 Member
    Bump
  • zaxx1953
    zaxx1953 Posts: 389 Member
    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.
  • ew_david
    ew_david Posts: 3,473 Member
    I do. I follow the 5/3/1 template for my main lift of the day, but my accessories are usually 4x10-15.
  • Lofteren
    Lofteren Posts: 960 Member
    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.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Lofteren wrote: »
    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.
  • gamesandgains
    gamesandgains Posts: 640 Member
    ^All of this OP.
  • deviboy1592
    deviboy1592 Posts: 989 Member
    Lofteren wrote: »
    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.
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    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 10
  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    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/
  • deviboy1592
    deviboy1592 Posts: 989 Member
    eric_sg61 wrote: »
    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.
  • LifterDave
    LifterDave Posts: 112 Member
    Look up Powerbuilding routines. There are many out there which blend power lifting and body building together.
  • Snow3y
    Snow3y Posts: 1,412 Member
    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?
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    I’d just focus on strength at this point. The mass will usually follow if you have built a good strength base.
  • Snow3y
    Snow3y Posts: 1,412 Member
    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
  • deviboy1592
    deviboy1592 Posts: 989 Member
    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.

    Thanks
  • deviboy1592
    deviboy1592 Posts: 989 Member
    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?
  • deviboy1592
    deviboy1592 Posts: 989 Member
    Once again thanks to everyone who gave me some feedback!
  • nossmf
    nossmf Posts: 11,301 Member
    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.
  • dbmata
    dbmata Posts: 12,950 Member
    deviboy1592 wrote: »
    Once again thanks to everyone who gave me some feedback!
    HAH! We're matching. How cool is that?

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