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Old 10-28-2013, 03:23 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
Location: Tallahassee, Florida
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Why are you doing endless sets of biceps and triceps but then only 2 sets of squats and 2 sets of deadlifts? Bigger muscles need more time and effort. And this is especially true if you want to get strong. If you look at strength programs, they have set/rep protocols like 5x5, 6x4, 7x5, 8x4, 10x3, etc. 2 sets of 12 is not going to cut it.

If your primary focus is strength, then I would start each training session with a main lift (squat, bench, deadlift, overhead press). Second exercise will be a compound lift that is an assistance exercise to hit a particular weakness. Then the accessory work after that will be more single joint, hypertrophy typical bodybuilding style work. This should give you a nice balance of strength and size while bringing up any weaknesses you may have specifically. So a typical day could look like:

Back squat - 5x5
Beltless Front squat - 3x5
Leg curls - 4x10
Calf raises - 3x15
Planks
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Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

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