QBN Bodybuilders

Out of context: Reply #46

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  • Point50

    I would recommend strength training to gain size. Do whatever you want as far as supplemental lifts, but be sure to do powerlifts and/or compound movements as your first exercise. for example:

    CHEST
    flat back bench press: 3-5 sets of 5 reps
    weighted dips: 3 sets of 8-10 reps

    BACK
    weighted pull-ups: 4-6 sets of 5-8 reps
    barbell rows: 3 sets of 5 reps

    LEGS
    squats: 3 sets of 5 reps
    deadlifts: 3 sets of 5 reps

    SHOULDERS
    military press: 3-5 sets of 5 reps
    shrugs: 3 sets of 5-8 reps

    BICEPS
    straight bar barbell curls: 3 sets of 5-8 reps

    TRICEPS
    skullcrushers: 3 sets of 8 reps

    sometimes for chest, legs back or shoulders, I'll go in and work through a 5 sets of a main compound movement over a period of half an hour and then just leave after that. If you work with the right intensity and focus, that will be all you'll need to do to grow and strengthen the muscle group(s) on occasion. I wouldn't recommend doing that all the time, but every now and then it's good to switch up things.

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    • good advice, thanksepikore
    • i am going to start with this day after tomorrowsublocked
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