Hi guys,
just looking for a little help with my weights program. in the interest of keeping this simple to follow i will break it down.
CURRENT SITUATION: I weight 185 and fight at 178. i would like to increase my strength as much as possible without putting on any more weight or size.
IDEAL RESULT: Increase strength without putting on size so i can comfortably make 178 by fight time.
WHAT I AM DOING AT THE MOMENT: currently i am pushing weights about as heavy as i can in the 3-4 set 5-8 rep range. i do one main exercise for each body part back to back but not in a super set, just 1 set of each rotating. reason i do this is i want to have a longer rest perios between each one becase i dont want to put on size, just increase my strength. i am doing a 2 day split as follows:
Day 1 - Chest and Legs
- Bench Press
- Leg press (cant do squats as i have had shoulder surgery and dont have the flexability to hold the bar behind my head)
Day 2 - Shoulders and Back
D/B push press
Deadlift
i also do some exercises to compliment these ie. db jump squats, bb shoulder thrust, some arm work, pull ups etc but what is listed above is my main power stuff
WHAT I WOULD LIKE TO KNOW:
1. what is the ideal set/rep range to build strength and not size?
2. is what i have listed above condusive to reaching my goals? if not what would you suggest i add, remove, change?
Thanks in advance for your help and please let me know if you would like more information
just looking for a little help with my weights program. in the interest of keeping this simple to follow i will break it down.
CURRENT SITUATION: I weight 185 and fight at 178. i would like to increase my strength as much as possible without putting on any more weight or size.
IDEAL RESULT: Increase strength without putting on size so i can comfortably make 178 by fight time.
WHAT I AM DOING AT THE MOMENT: currently i am pushing weights about as heavy as i can in the 3-4 set 5-8 rep range. i do one main exercise for each body part back to back but not in a super set, just 1 set of each rotating. reason i do this is i want to have a longer rest perios between each one becase i dont want to put on size, just increase my strength. i am doing a 2 day split as follows:
Day 1 - Chest and Legs
- Bench Press
- Leg press (cant do squats as i have had shoulder surgery and dont have the flexability to hold the bar behind my head)
Day 2 - Shoulders and Back
D/B push press
Deadlift
i also do some exercises to compliment these ie. db jump squats, bb shoulder thrust, some arm work, pull ups etc but what is listed above is my main power stuff
WHAT I WOULD LIKE TO KNOW:
1. what is the ideal set/rep range to build strength and not size?
2. is what i have listed above condusive to reaching my goals? if not what would you suggest i add, remove, change?
Thanks in advance for your help and please let me know if you would like more information
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