http://www.bodybuildinglair.com/ Looking to make some serious gains? en Sun, 05 Sep 2010 13:17:08 GMT vBulletin 60 http://cdn.bodybuildinglair.com/images/bodybuilding/misc/rss.jpg http://www.bodybuildinglair.com/ http://www.bodybuildinglair.com/f3/strength-training-100/ Mon, 09 Aug 2010 18:34:56 GMT looking into building my strength for abit(seem to have hit a plateau) so looking into this Mark Rippetoe strength training Workout A 3x5 Squat... looking into building my strength for abit(seem to have hit a plateau)
so looking into this Mark Rippetoe strength training

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.


Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B


anybody done anything similar ]]> Muscle Building chrisscott http://www.bodybuildinglair.com/f3/strength-training-100/