How I personally train for size and strength!

Hey guys so I am here to discuss with you today how I personally train in the gym. I decided to share this with you today just so you can maybe learn a thing or two from the way I train in the gym.

So gym has been going really well the last couple of months that I have been training. In the last 7-8 months I gained about 10 pounds of bodyweight. This ofcourse includes fat and muscles as I am currently in a calorie surplus. I am trying to gain some muscle so that’s why I am in a caloric surplus.I am also currently taking king whey which is Ronnie Coleman’s signature series.

For those of you that do not know what a calorie surplus is. It is basically consuming more calories that you burn for the day.This concept was discussed in a previous article I posted where I talked about fat loss. I will discuss this in a future article on why it is used to help gain and build muscle and size.

MY GOALS IN THE GYM

My current goal in the gym is to mainly to get stronger but I also intend to get a little bigger in the gym. I do a powerbuilding program and I think this works well to get bigger and stronger. My big goal was always to get stronger and getting bigger was not always a main goal.

I was always obsessed with pushing around big weight. It did not make sense to me to look big and not be strong.But that is just a personal preference of mine. Whatever your goal maybe I urge you to chase after it.

Over the last three months training powerbuilding my strength has increased a good bit. My bench press went from 155 lbs for 5 to 190lbs for 5. My overhead press went from 115lbs for 3 to 135lbs for 3. My squats went from 275lbs to 315lbs for about 3 reps.

I tend to focus on progressive overload especially for my compound lifts. This topic was discussed in a previous article so you can check it out. I tend to add 5 lbs in weight to the bar every other weeks and try to get the same number of reps and sets. So for example if today I squat 225lbs for 4 sets of 8 reps,two weeks from then I will try to squat 230lbs for 4 sets of 8 reps.

Sometimes this may not be the case as the weight may still be a bit heavy for me and I tend to add another week using the same weight and then add the 5lbs on the third week.Progressive overload is what will help you to get stronger and help your muscles to grow.

After completing my compound lifts I tend to do some isolations and work up a pump in the muscles and help it to grow. The isolations are for more of a bodybuilding style of training. Using the isolations can also help to bring up the lagging points of your body. So let’s say your lats (short for Latissimus Dorsi), which is a muscle on your back is underdeveloped you can do barbell rows or even deadlifts for your compound lift.

You can incorporate progressive overload in the compound lift which will build size and strength to the back muscles. You can then do isolations such as the lat pull down and further break down the muscles which helps it to develop and also aids in gaining more strength.

WHAT MY TRAINING PROGRAM LOOKS LIKE

So I train 5 days a week and I do a training split of Upper Day, Lower day, Push,Pull Legs

UPPER DAY

Incline barbell bench press 4 sets x 8 reps ( increase by 5lbs every 2-3 weeks)

Close grip barbell bench press 4 sets x 8 reps (increase by 5lbs every 2-3 weeks)

– For close grip bench I tend to go light weight and not very heavy since I already went a bit heavy on the Incline bench press

Barbell rows 4 sets x 8 reps (5lb increase every 2-3 weeks)

– I keep the weight for barbell rows moderate

Incline chest press machine 3 sets x 10 reps (Light to moderate weight)

Pec deck machine 3 sets x 10 reps (light to moderate; increase by 5lbs 2-3 weeks)

Lat pull downs or cable seated rows 3 sets x 10 reps (moderate;increase every 2-3 weeks)

Face pulls 3 sets x 10 reps (light)

Dumbell skull crushers 3 sets x 10 reps (light;increase every 2-3 weeks)

Barbell curls 3 sets x 10 reps ( light;increase every 2-3 weeks)

Rope push downs 3 sets x 10 reps (light;increase every 2-3 weeks)

Hammer curls 3 sets x 10 reps ( light: increase every 2-3 weeks)

LOWER DAY

Squats 4 sets x 8 reps ( increase by 5lbs every 2-3 weeks)

Goblet squats 3 sets x 10 reps (moderate; increase by 5lbs every 2-3 weeks)

Lunges 3 sets x 10 reps ( light to moderate;increase by 5lbs every 2-3 weeks)

Hamstring curls 3 sets x10 reps (light)

Legs extensions 3 sets x 10 reps ( light)

Calf raises 3 sets x 10 reps ( light)

 

REST DAY

PUSH DAY

Close grip bench press 4 sets x 8 reps ( increase 5lbs every 2-3 weeks)

Incline bench press or overhead press 4 sets x 8 reps (light to moderate, increase every 2-3 weeks)

Arnold press 3 sets x 10 reps (light;increase every 2-3 weeks)

Side lateral raises 3 sets x 10 reps(light)

Rope pushdowns 3 sets x 10 reps ( light;increase every 2-3 weeks )

Overhead tricep extensions 3 sets x 10 reps ( light;increase every 2-3 weeks)

 

PULL DAY

Romanian Deadlift or Conventional 4 sets x 8 reps ( increase by 5lbs every 2-3 weeks)

Barbell rows or dumbell 3 sets x 10 reps ( light to moderate; increase every 2-3 weeks)

Lat pull down 3 sets x 10 reps ( light to moderate : increase every 2-3 weeks)

Seated cable rows 3 sets x 10 reps ( light ;increase every 2-3 weeks)

Face pulls 3 sets x 10 reps ( moderate ;increase every 2-3 weeks)

Barbell curls 3 sets x 10 reps ( light;increase every 2-3 weeks)

Preacher curls or hammer curls (light; increase every 2-3 weeks)

LEG DAY

Front Squats or dumbell goblet squats 4 sets x 8 reps ( increase 5 lbs every 2-3 weeks; keep weight moderate)

Barbell hip thrust 4 sets x 8 reps ( moderate ;Increase every 2-3 weeks)

Leg extensions 3 sets x 10 reps (light; increase every 2-3 weeks)

Hamstring curls 3 sets x 10 reps (light;increase every 2-3 weeks)

Calf raises 3 sets x 10 reps ( light;increase every 2-3 weeks )

So this is basically what my powerbuilding program looks like. If you like you can follow this program and it can be used by anyone.As you can see I used my compound lifts as a starter and then Idid my isolations.

The isolations I used were to help bring up my lagging points in my body. So if you have diferent lagging points you don’t have to use my isolations. Remove mine and add in yours accordingly. Use the same reps and sets range as well.

As you noticed you saw me put light to moderate in some exercises. I urge that you take this into consideration as sometimes in training you tend to feel fatigued.

Do not push yourself if you are feeling fatigued just keep the weight light because you will drain your CNS or central nervous system too quickly. And that is not good business if you push yourself to fatigue too soon.You will be forced to do something what we call a deload which I addressed in an earlier article.You can check it out if you like.

If you also noticed for LEG DAY I put front squat or goblet squat at light to moderate weight. This is also just in case you feel too fatigued because it’s a 5 day program with alot of training so this is to make sure you don’t drain your CNS.

If there is anytime you feel fatigued I recommend you lighten up the weight and complete the workout so you complete the workout feeling great mentally.

Also if there is any exercise that you are unsure about doing you can always check the technique on Youtube.

For those of you interested in purchasing protein for muscle gains and maintaining muscle I recommend checking out king whey.

It has a reasonable price an tastes delicious as well.

I hope that you learn from this information I shared with you and hope it helps you to get better in your training!

 

 

 

 

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