Creating A Workout Program For Strength!

by Youssef
(Cairo)

Creating A Workout Program For Strength!



Question: I thought of changing my program to gain better results...

My program now is:

day1: chest & biceps
day2: back and triceps
day3: shoulders and traps and forearms
day4: legs
day5: biceps and triceps

I do 3 exercises and 4 sets for each muscle and I change the reps every while to combine between tone, power, and strength as mentioned in one of this website's pages.

And since I'm seeking strength only and not shape or form, because I already have a good one, I thought of working every muscle group alone, even the biceps and triceps.

I want to separate them alone on different days but I would increase the exercises for each muscle.

So now my program would be like this:

day1: chest
day2: biceps
day3: triceps
day4: back
day5: legs

With 5 exercises and 4 sets for each muscle and repeat...

So what do you think of this program?

Answer: Okay, so you said:

Quote: "And since I'm seeking strength only and not shape or form, because I already have a good one, I thought of working every muscle group alone, even the biceps and triceps."

So you are not looking for muscle shape, and are not looking for creating a bodybuilder appearance... You want strength only.

With that being said...

You'll have to focus on compound exercises. Exercises such as:
Shoulder Press
Bench Press
Squats
Dead-lifts
Bent Over Row

As for your routine...
Take days off between workout days. The body needs this, not only to grow, but it helps you get stronger.

Also, you didn't include shoulders. It's wise to add shoulders in your routines.

Let's critique your routine

day1: chest << Good

day2: biceps << Not Good. (Combine smaller muscle groups on the same day. Do biceps and triceps on the same day. They don't need a full day dedicated to them individually. Smaller muscle groups like biceps and triceps are already getting a workout on the other days you are training.

day3: triceps << Not good (Add biceps and triceps)

day4: back << Add this to day 2

day5: legs

(You didn't include shoulders at all)

Your NEW routine would look like this:

1. Chest
2. Back
3. Day Off
4. Arms! -Triceps and biceps together
5. Shoulders
6. Legs
7. Day off

Now you are working your entire body, you are giving yourself days off during the week and are still getting the volume you looked as if you were going for...

Special Tip:

Many people forget to focus on the speed of repetitions.

What does this mean exactly?

Well, most people only concentrate on how many reps they are doing, but they don't concentrate on the contraction during the repetition.

A repetition is wasted, if you aren't carefully contracting the muscle.

The way to contract the muscle, is by slowing the movement down.

  • When working with heavy weights, the movement should be explosive!

  • On non heavy weight workout days, where you are performing 8-12 repetitions per set... It should take you around 3 seconds to move up, then 3 seconds to move back down again.

    Most guys don't like to move the weight slower, because they know they will have to use lighter weight!

    But... If you put your ego aside, you will experience better muscle and strength gains faster.

    That's our advice to you!

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