so many sets and reps

[lil john]

Think pressing 3 times a week as log on weekend prob be a bit much I'd have thought.

[lil john]

Infact how would you train someone for strongman. 5x5 full body or split etc?

[samurai69]

Infact how would you train someone for strongman. 5x5 full body or split etc?

full body 3 times per week, events session at weekend then 2nd week miss one train 2

so mon, wed, fri, .... events sun, then train tue and thur

we only do events every other week

how old are you....upt to about 30 to 35 this is ok, after that the body needs longer recovery


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[lil john]

I'm 26
Was looking at events sat as wouldn mind training in a group
Mondays are difficult as have uni but up early and shud be fine

How would you set the full body out? Exercises and rep system?

[samurai69]

do tuesday, friday sunday type thing with events on a sunday, 5x5 tuesday and 3x8-12 friday

order of muscles
standing shoulder press
bent row or pendlay row or d/b row
deadlifts
chest press
squats

swap squats and deads round every week

really every exercise works the whole body, 26 is good age as recovery is still good


if events is a saturday move the other days around accordingly, i prefer my guys to use dumbells and full RoM even heavy (cheating a little is ok as its not bodybuilding, but always as much ROM as possible

on events day work technique first then progressively increase weight so final reps/sets are close to 1/3 rep max type weights, but every 3rd week do higher rep work at 80% of rep max weight


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[lil john]

Seems aswell you would make size gains working that.
I take oit the 3x10 isn't balls to wall.

Also you not feel need for assistance. Just keep the focus on the big lift. Tho as you say this isn't bb'ing.

With 2 days gym lift and an events like you say there, imagine plenty of good recovery and cardio work can be thrown in. Somat I really do need to work on

[lil john]

And to confirm

Is 5x5 the same weight for 5 sets
And 3-10 upping weight to the third set or same weight each set?

[Cookie]

I always use the same weight.

[lil john]

I never used to do more than 1 set at max weight. But then again I had completly stalled at around the 140 squat and 150 deadlift and bench was no better than it is now and push press wasn't great.
Before the back went.

[samurai69]

And to confirm

Is 5x5 the same weight for 5 sets
And 3-10 upping weight to the third set or same weight each set?

yes

pick a weight for the 5x5 that is only just manageable on the first set, so the remaining 4 sets may not hit 5 reps (though the goal is to aim for 5) then keep with that weigh until 5 reps for 5 sets is hit....very tough mentaly and physically

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[lil john]

Can I ask why you think full body is better than the general split of pull, press, push, events?

[samurai69]

Can I ask why you think full body is better than the general split of pull, press, push, events?

yes!

1, its much more time efficient

2, a split routine, 1 body part a day for example allowes for 7 days to recover, when actually the delt only needs about 1 day to recover (a technical routine would take all that into account and would have days where something may be taken out or added, some routines would be long with more bodyparts....like the Dr Squat routines and a few others)

3, a full body routine doesnt rely on isolation every exercise works the whole body (varying degrees of work) so the body gets used to a % of work

4 splits tend not to allow for intensity, unless your a BBer on gear that can hit forced reps, negatives , assited reps in one session your body cannot cope, a 3x8 for example has 9 sets per body part done over 1 week all of which are large compound exercises which help you realease more natural test,

not sure if that made sense, it did in my brain but putting it down on paper is not so easy


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