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Old 10-28-2013, 04:16 PM
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Originally Posted by arian11 View Post
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
Do this.

Remember strength is in large part neurological. Frequent practice is good. So try to squeeze in extra sets of the main lifts (these can be lighter) on other days of the week aside from the main workout for that lift.

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