Need a 3 or 4 day power routine?

[Dlove]

Any 3 day compound movbement power routines that work well for you?

 

[Dlove]

What no one knows of one? yeah sure

 

[pullinbig]

page six of the deadlift sticky. try reading a little next time. there are numerous routines posted in the stickies.

 

[Dlove]

page six of the deadlift sticky. try reading a little next time. there are numerous routines posted in the stickies.

Nice routine real low volume and basic. My gym doesn't have a decline which really pisses me off because incline hurts my shoulders. What else could I do, beg them to buy a decline,LOL. Also it doesn't seem like much shoulder work. Nice routine though.

 

[DADAWG]

Nice routine real low volume and basic. My gym doesn't have a decline which really pisses me off because incline hurts my shoulders. What else could I do, beg them to buy a decline,LOL. Also it doesn't seem like much shoulder work. Nice routine though.

do they have a incline free standing bench you could slide under the powerrack to bench with ?

 

[Dlove]

do they have a incline free standing bench you could slide under the powerrack to bench with ?

I was just thinking that but their free standing bench is ****** up, so heavy dude was leaning over it front ways and doing bent rows. Anyhow the top half is bent ive never seen that before. It might still work but my other problem is the way this rack is set up Im not sure I can get a spotter behind me. This gym is pretty shitty.

 

[Dlove]

One more ? How much rest between working sets?

 

[blackbeard]

page six of the deadlift sticky. try reading a little next time. there are numerous routines posted in the stickies.

 

[Mudge]

There isn't a lot of shoulder work because you work them pressing and pulling. A fair number of retired bodybuilders have big shoulder problems from overworking them like mad dogs.

I like anywhere from 2 minutes to 10 depending what I'm doing. 10 minutes is pretty nuts, but without really long rest periods on a heavy leg day I get sick. I lost my lunch 4 times on the way home which is 7/10ths of a mile after one leg day some months back, and we were driving there so it was just a couple minute trip.

 

[blackbeard]

One more ? How much rest between working sets?

depends on what im doing..
in between ME sets ill take as long as i need dont really time myself other than making sure i waite at least 5 mins..

as far as assistance wokr goes my rest periods are much shorter more like 2 minutes but i dont necessarily speed on to the next exercise..

if youre powerlifting go by feel your objective is to lift the weight not race through you workout to get a cardio effect..take a look at the routine by PB hes stated that that workout can take up to 2 hrs to complete including warmups

 

[Dlove]

That's what I was thinking about 2-5 minutes. I looked at the routine and remember seeing once before. I tried it a few times last cycle and it seemed liked it kept my muscles nice and fresh for each workout. Only thing Im confused about is why theres no hamstring work. Also do you do squats box squats and leg press or pick two of them?

 

[pullinbig]

That's what I was thinking about 2-5 minutes. I looked at the routine and remember seeing once before. I tried it a few times last cycle and it seemed liked it kept my muscles nice and fresh for each workout. Only thing Im confused about is why theres no hamstring work. Also do you do squats box squats and leg press or pick two of them?

check ya PMs.