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Well I'm glad I had y'all to show/tell me otherwise. By adding those in to my normal routine. I think everyone does Bench but never the other two.
If you want more muscle density and be more badass, lift heavy weights for low reps and use your assistance work for more hypertrophy. Diet and intensity will vary a little bit depending on whether or not size is your main goal, but I still believe the big lifts should be the most important ones.
+1 - good solid adviceAlso doing this you may realize there are other exercises that build muscle better/faster that you have neglected - One of my favorite "mass builders" is actually Flyes. That does more in the way of hypertrophy for me that repping 360 on the bench..... just an example
That's something a lot of people don't realize. Squats, bench, and deadlift are excellent for packing on muscle for someone who doesn't have a strength base, but they don't do much for advanced trainees that are already strong.
man I wasted a lot of time figuring that one out for myself lol
Believe me so did I. It's a common mistake made by people that have a training age of 2-3 years.
i'd go as far as 5+ --> i know of people that i used to see in the gym still training the same way wondering why nothing improves ... constantly struggling
Some good info here lads!! Cheers!! Im doing 531 atm with a high volume bb assistance seems to e working just want to maximize have a look and use it if u like ignore the numbers one thing eat a lot!! Squat with down set 40kgx21Rdl 5x5 87.5 90kg 92.5Split lunge3x10 16kg 18 20x11Torso swing 15x15Hammy curl 4x20 35 40Quad extentiom4x20 20k 30 35AbsBenchSuperset pull upsPress klokov 5x5 35kg 37.5 40 42.5Incline Strait curls 4x10 25kg 13 30x10Incline flies 4x12 16 18 13 20 22x10Db curls 4x1510kg 32 12x24Push ups 20 25 30 35 40Cable curls 3x20 7kg 22 23kgxDeadliftSquat front 5x5 40 50 52.5Pullups 4x10 9 10 11Goodmorninh 4x10 35 37.5Rows 4x12 25kg 27.5 30x8Calf raise 4x15 80 90 100 110x13Close grip row 4x12 25kg 27.5 30Kroc rows 30kgx25 30Seated calfs 3x15 50AbsPress/chins 10 15Close grip bench 5x5 65kg 67.5Shrugs4x15 75kgDips 4x20Face pulls 4x15 20 27x12Overhead press tricep 20kg 22 24x12AbsRear delts 4x12 16x13Tri pullldowns 4x25 27AbsArnold press 4x15 10
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