Barbell Dumbbell Set
Barbell Dumbbell Set
Check out this page if you are searching for Barbell Dumbbell Set
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Am i suppose to do one set and then go to the next one and keep doing the same thing?
am i suppose to do one set of the deadlifts the move on to barbell row and do one set then move on to the t-bar row and complete another one set and one-arm dumbbell row and then go back to the first one and complete a set?
Deadlifts:
Conventional
Sumo deadlifts
Rack pulls (from varying heights in the rack)
Deep deadlifts (performed the same as conventional deadlifts but your are raised on a platform)
Squats:
Deep squat (wide stance to bring posterior chain into play)
Low box squat
High box squat
Good Mornings:
Bent knee, rounded back GMs
Straight knee, rounded back GMs
Bent knee, arched back GMs
Straight knee, arched back GMs
Good morning squats
Seated good mornings, rounded back
Seated good mornings, arched back
Bench:
Flat bench
Incline bench
Decline bench
Board press (varying number of boards)
Floor press
JM press
JM floor press
These are some of the main exercises that are used for the maximum effort day. Variation can be added to these with the use of chains and bands (discussed later in this article). By rotating exercises yet still training heavily with triples and singles you will develop absolute power. The bench press is given its own day and coupled with assistance exercises, and the squat/deadlift day is also separate and coupled with assistance exercises.
The dynamic effort is the second part of the week. Again separate days are assigned to bench and squat/deadlift. The principles behind the dynamic effort days are to use a percentage of your maximum lift and do high sets and low repetitions. The dynamic effort is the same as a speed-training day in relative terms. Using the lightweight and speed you can help to develop strength through sticking points on your lifts.
The 2 main exercises used for dynamic effort are box squats and speed bench press. These do not change however; it is the percentages of your maximum lift and the volume of sets that determine your work out.
Box squats are used to help develop power through the bottom of the squat and dead. This is one of the most common sticking points and the use of variable height boxes enables the athlete to gradually increase their power through the lift. Box squats are done in sets of two repetitions anywhere between 8-12 sets. The percentages of your maximum effort should decide your set volume. Using 45% for 12 sets of 2 reps and up to 65% for 8 sets of 2 reps. A mid point could be 10 sets at 55% of your one rep max (1RM). Resting time between sets is limited to 45-60 seconds to keep the speed up.
Speed bench works on a very similar ratio only the sets are comprised of 3 reps compared to the doubles for box squats. Again working using 45% to 65% for either 10 or 8 sets respectively. As with box squats, resting time is limited to between 45-60 seconds.
Both speed squat and bench days are followed by assistance lifts.
An example workout:
Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a variation of them for no more than 3 consecutive weeks work up from a warm up in sets of 3 until 3 repetitions are no longer possible and switch to a single rep working up to 4 single repetitions of between 90-100% of your max.
Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range)
Abs - Any form of rectus abdominus work - 4 x 8-12
Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10
Day 2- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from a triple to a single.
Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12
Shoulder work - choice of either lateral or front raises - 4 x 10-12
Lat work - as above - 4 x 8-10
Biceps - Pick any bicep exercise of your choice - 3 x 8-10
Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM
Lower back work - as Day 1
Side bends (or variation of external oblique training) - 4 x 8-12
Neck work
Day 4- Dynamic Effort (DE) Bench press
Speed bench 8-10 triples with 45-46% 1 RM
Tricep work - as Day 2
Pushdowns - as Day 2
Lat work - as Day 1
Biceps - as Day 2
This is a high volume routine, but with adequate rest and nutrition this training is plausible for all trainers. However you may wish to drop the number of sets on assistance exercises to 2-3 sets rather than the stated 4. Listening to your body and the way it feels should enable you to decide this.
Bands and Chains
These are extremely useful training aids that can help to develop speed, strength and absolute power.
Bands help you to develop fast starts and power in your lockouts. They enforce a great amount of eccentric (negative motion) overload and cause you to develop a fast bench so as to 'outrun' the bands. They are available in three different weight