Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: tbombz on November 07, 2010, 03:27:07 PM
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im thinking sub failure, high volume???? , 1-5 rep range, every 72 hours????
i know heavy negatives have to be incorporated. but i wonder how to incorporate themn without overtraining. maybe give them their own day. and just do one or two heavy heavy sets and kill it (force your spotter to do a hell of a lot of work ;D ). and alternate between that and the above normal routine. ??
what do yall think. i know theres a big variance, or at leats ther eused to be, in how the diffferent national olympia powerlifting teams train. so i think it will be hard to get one certain answer. but some gernal guideliens and ideas about what the top powerlifters find to work best. i think powerfliting has greta potential for bodybuilding application, if rotated with hypertrophy training.
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im thinking sub failure, high volume???? , 1-5 rep range, every 72 hours????
i know heavy negatives have to be incorporated. but i wonder how to incorporate themn without overtraining. maybe give them their own day. and just do one or two heavy heavy sets and kill it (force your spotter to do a hell of a lot of work ;D ). and alternate between that and the above normal routine. ??
what do yall think. i know theres a big variance, or at leats ther eused to be, in how the diffferent national olympia powerlifting teams train. so i think it will be hard to get one certain answer. but some gernal guideliens and ideas about what the top powerlifters find to work best. i think powerfliting has greta potential for bodybuilding application, if rotated with hypertrophy training.
negatives are really underestimated....you arent going to get super strong without them....
powerlifting does have great potential for BB...i have always used powerlifting principles in my training..i stop short of manipulating the weight though...
bench
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Generally, what I've seen is moderate volume(8-12 sets) for 1-3 reps with most of the work being in the 80-90% of 1 rm seems to of made up a lot of the older raw lifter programs. I'm a big believer in the "total tonnage" concept of lifting, as long as you can keep moving the tonnage up(with say a back off week here and there) and keep the intensity high, you'll be ok.
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(http://az7t1.com/fattythumbs.com/t/500091.jpg)
5,000 pushups a day
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Just take your tonnage and divide it into more sets with less reps than before.