Tag: strength

Building The Beast (Free PDF ebook)

Building the Beast. Topics include bodybuilding, building strength, fat loss, bulking, supplements and example routines. All in a short and concise no nonsense manner. CLICK ME TO DOWNLOAD

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Hypertrophy Specific Training

The principles of HST or hypertrophy specific training are fairly simple. First of all I do not recommend this routine if you are not an intermediate or advanced lifter. For most people this means having a 135 lbs overhead press, 405 lbs deadlift, 315 lbs squat and 225 lbs bench press for 1 rep. Directions

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5/3/1 Upper/Lower Split for Strength & Mass

Quick & Dirty Summary on 5/3/1 5/3/1 was originally created by Jim Wendler The load you will be lifting on the big four (and when I say big four I mean the overhead press, bench press, squat and deadlift) will be based off of 90% of your 1 rep max (1RM). One cycle of 5/3/1

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Iron Addicts “My Top 10 Lifting Routines”

Someone asked me the other day that even though I trained people so many different ways I must have a favorite way to train. And I told them that I do have a favorite way to train myself, but not a favorite way to train everyone because everyone is quite different and there truly is

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Iron Addict’s Simple Power Based Routine

Here is a routine a LARGE percentage of the lifters here could make great gains doing. Monday Squat or box squat 2-3 x 5Glute/Ham Raises or pullthroughs 3 x 10Bent Row or Chest Supported row 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15 Wednesday Bench Press or low board press

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Upper/Lower Split Powerbuilding Routine for Intermediate Lifers

This routine is for someone who has finished doing a 5×5 or Starting Strength style routine after 6 months and either has stopped progressing or wants to try a new routine. This routine is good for building both strength and mass. Monday – Lower Strength-focus Squat 3 x 4-6Deadlift 3 x 3-5Leg Press 3 x

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Minimalist 2 Day Push/Pull Routine

I have two versions of this program for novices and one for more intermediate lifters. This is a simple yet effective program for someone without alot of time to workout but still wants to get muscular and strong. Novice Version: Push Day: Bench Press 3×5 Overhead Press or Seated DB Press 3 x 5 Squat

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Strength is Not Equal to Size

Even the most muscular powerlifter out there does not match the muscularity of a pro bodybuilder. This something that not even drugs or genetics can account for. Powerlifters simply achieve a lesser degree of hypertrophy than bodybuilders. This suggests to me (as the evidence does seem to show) strength is not equal to size. Bodybuilders

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Exercise Substitutes

1. Squat Some people do not want to squat or they cannot squat. If you aren’t planning to become a powerlifter, just don’t want to squat or simply can’t squat due to medical or mobility issues then you can substitute it for another movement. Instead of the squat I want you to focus on three

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The upper/lower split is another good split and its straightforward. Upper is your upper body focus and lower is your lower body focus. Example Routine Upper body (Strength-focus) Bench Press 3×5 Seated DB Press 3 x 8-12 Barbell Row 3 x 5 Weighted Chinup 3 x 5 EZ Bar Curls 3 x 8-12 Upper body

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