So I’m looking to build strength but I don’t want to get into a full powerlifting program. I’ve heard about this thing called powerbuilding which seems to be a mix in between powerlifting and bodybuilding.
My questions are : How much volume per session since I’m trying to max out on my first big lift every session ?
Should I go with a rest day in between every session to make sure that my recovery is optimal ?
What about the smaller muscles like biceps, shoulder, triceps, abs ?
I was thinking about a routine like that :
Monday : Bench - 3 x 3-6 reps 1x 2 reps 1x RM
Close grip bench - 3x 3-6
Cable crossover ( lightweight) 3x 12-15
Triceps pushdown (lightweight) 3x 12-15
Wednesday : Deadlift - 3x3 1x2 1xRM
Barbell row - 3x5-8
Lat pulldown 3x12
Bicep curl ( lightweight) 3x12-15
Friday : high bar squat or front squat 3x3 1x2 1xRM
Leg extension 4x12 (lightweight)Slow negative
Leg curl 4x12 same thing
Goblet squat 4x12-15
Some calf exercise
Sunday: more focused on hypertrophy and volume but low intensity
Stiff leg deadlift 4x12
Hack squat 4x12
Calf
Chest press 3x12-15
Triceps pushdown 4x12-15
Seated cable row 4x12-15
Barbell biceps curl 4x12-15
I’m worrying about legs not being trained enough, I’m currently training 6 days a week with a 3 days split so everything is trained twice a week. I’m training high volume high intensity and I’m currently on 500 test - 400mg tren and 40mg tbol
I’m not naturally strong and even on gear I’m not that strong even thought I’ve been training for 7 years now. So the goal is to get stronger.
My questions are : How much volume per session since I’m trying to max out on my first big lift every session ?
Should I go with a rest day in between every session to make sure that my recovery is optimal ?
What about the smaller muscles like biceps, shoulder, triceps, abs ?
I was thinking about a routine like that :
Monday : Bench - 3 x 3-6 reps 1x 2 reps 1x RM
Close grip bench - 3x 3-6
Cable crossover ( lightweight) 3x 12-15
Triceps pushdown (lightweight) 3x 12-15
Wednesday : Deadlift - 3x3 1x2 1xRM
Barbell row - 3x5-8
Lat pulldown 3x12
Bicep curl ( lightweight) 3x12-15
Friday : high bar squat or front squat 3x3 1x2 1xRM
Leg extension 4x12 (lightweight)Slow negative
Leg curl 4x12 same thing
Goblet squat 4x12-15
Some calf exercise
Sunday: more focused on hypertrophy and volume but low intensity
Stiff leg deadlift 4x12
Hack squat 4x12
Calf
Chest press 3x12-15
Triceps pushdown 4x12-15
Seated cable row 4x12-15
Barbell biceps curl 4x12-15
I’m worrying about legs not being trained enough, I’m currently training 6 days a week with a 3 days split so everything is trained twice a week. I’m training high volume high intensity and I’m currently on 500 test - 400mg tren and 40mg tbol
I’m not naturally strong and even on gear I’m not that strong even thought I’ve been training for 7 years now. So the goal is to get stronger.