Building strength on a bodybuilding routine?

[Ruthless]

Hey guys,

Just wondering how you guys build up strength without using a strict PL routine such as 5/3/1?

I've just switched back to my normal 5 day split, and I've made great gains and am pretty happy where I am right now... however, gains are plateauing and I'm still trying to hit some goals!

Currently 5'8" 203lbs...

Current split:

Mon - Chest
Tues - Quads / Hams / Calves
Wed - Bis / Tris
Thurs - Delts / Traps
Fri - Back / Calves

I factor in abs usually on Mon/Wed/Fri, and I'm incorporating some cardio post-wo to keep fat at bay.

Current strength:

Bench: 300 x 1, 285 x 2
Squat: 365 x 2 (slight below parallel)
Dead: 455 x 1 raw

Goals:

Bench: 315 x 1
Squat: 405 x 1
Dead: 505 x 1

Any advice would be greatly appreciated!

I've been bulking up so I've been eating a lot, but I've moved into a maintenance stage. Around 350g protein, 250g carbs, 80g fat. Pretty clean.

Moving into a cutting phase... going to be lowering fat and carbs over time. First I want to hit my goals, though.

 

[718si]

Not sure if you have ever tried or currently use any of the following, but some things to consider would be:

> periodization - maybe back off for a week and ramp weights up from 12 reps to triples over the next month
> plyo / explosive work immediately following your standard sets
> accomidative resistance - either bands or chains
> partials to address weak portion of particular lift

Good luck!

 

[Ruthless]

Not sure if you have ever tried or currently use any of the following, but some things to consider would be:

> periodization - maybe back off for a week and ramp weights up from 12 reps to triples over the next month
> plyo / explosive work immediately following your standard sets
> accomidative resistance - either bands or chains
> partials to address weak portion of particular lift

Good luck!

Hmm so an example would be adding in floor pressing to my chest day?? To aid in moving up the weight after the initial few inches off of the chest?

 

[saps]

Hmm so an example would be adding in floor pressing to my chest day?? To aid in moving up the weight after the initial few inches off of the chest?

Speaking as an ex-PL floor press and all the partial bench stuff will only improve your triceps. I understand you want to get stronger but these moves will do little for your full range flat bench for instance and even less for your pecs if you bodybuild.

Almost any program can get you stronger you just gotta keep upping the weight and not be afraid of low rep sets

 

[Ruthless]

Speaking as an ex-PL floor press and all the partial bench stuff will only improve your triceps. I understand you want to get stronger but these moves will do little for your full range flat bench for instance and even less for your pecs if you bodybuild.

Almost any program can get you stronger you just gotta keep upping the weight and not be afraid of low rep sets

Understandable. I guess I'll just have to be patient and continue trying to up the weight each week.

 

[718si]

Floor or board presses will help the top half of your bench. These would make sense if lockout is the issue. The other ways to use the top half even if it is stronger would be for overload - using a heavier weight than you can normally handle.

For bottom half work on your bench you could use the power rack with a bench in it. Put the pins at a height halfway between where your chest is and lockout. Using a weight that's comfortable, you can train the bottom half of the movement by benching the bar into the pins and pressing against them for a static hold of 3-5 seconds per rep.

If you've never done any plyo work with your regular training, something much simpler should give you good results. Immediately before benching, do 5 clapping pushup. This has been shown to increase power in the upcoming set. Once your set is complete, again perform plyo/clapping pushup to failure.

Another way to train the chest with plyo is to perform bar catches in the smith. Use a lighter weight (30-40% 1rm) and accelerate the weight so it leaves your hands at the top of the rep and "catch" it on the way down. Make sure there is a slight bend in you elbows so the weight doesn't impact your joints.

 

[Ruthless]

Floor or board presses will help the top half of your bench. These would make sense if lockout is the issue. The other ways to use the top half even if it is stronger would be for overload - using a heavier weight than you can normally handle.

For bottom half work on your bench you could use the power rack with a bench in it. Put the pins at a height halfway between where your chest is and lockout. Using a weight that's comfortable, you can train the bottom half of the movement by benching the bar into the pins and pressing against them for a static hold of 3-5 seconds per rep.

If you've never done any plyo work with your regular training, something much simpler should give you good results. Immediately before benching, do 5 clapping pushup. This has been shown to increase power in the upcoming set. Once your set is complete, again perform plyo/clapping pushup to failure.

Another way to train the chest with plyo is to perform bar catches in the smith. Use a lighter weight (30-40% 1rm) and accelerate the weight so it leaves your hands at the top of the rep and "catch" it on the way down. Make sure there is a slight bend in you elbows so the weight doesn't impact your joints.

Interesting, some stuff I've never even heard of. Thanks for the advice man!

 

[Tom]

strength and thickness can be achieved using the 5 sets of 5 method on the basic compound movements.

 

[aussiebulldog]

DC.

 

[Gunsmith]

I use a modified DC training and have steadly gotten stronger and bigger as that what its desgined for.

 

[mr.hendo]

I have used the 5x5 and gotten good results. However i really am looking into the dc. there is just to many people swearing by it. proof is n the puddin.

 

[Ruthless]

DC definitely has be interested...

 

[ronnieron]

not sure if u cycled before, but those goals can easily be attainable with the right cycle and diet in 4 weeks or less.

 

[Ruthless]

Persistence is key... locked down my diet and today I already beat my previous PR of 455x1 on deads with 455x2 and 475x1.

And this was with JUST chalk; no belt, etc. Felt great!

Never really had a good belt, so I've just been going without one until my Inzer belt comes in.

 

[Fitch92]

Why no 5-3-1? That's what I'd recommend.

 

[themutants]

DC.

this. DC is the shit.

 

[TNH]

Why no 5-3-1? That's what I'd recommend.

I agree.
I have done many different programs, and 5/3/1 is the most effective strength routine I have ever done. You can get very consistent gains in strength adn size while doing his 'boring but big' template.
The newest manual has a routine with rest paused training incorporated into it.
I plan on trying that in a couple months after my current routine gets wrapped up.

 

[btech]

I agree.
I have done many different programs, and 5/3/1 is the most effective strength routine I have ever done. You can get very consistent gains in strength adn size while doing his 'boring but big' template.
The newest manual has a routine with rest paused training incorporated into it.
I plan on trying that in a couple months after my current routine gets wrapped up.

Using bodybuilding for strength gains is like doing 5 mile runs to improve your hundred yard dash. If you can not yet bench 1.5x your bodyweight, it may be a good idea to focus on "strength" over "size".

 

[thatbloke]

strength and thickness can be achieved using the 5 sets of 5 method on the basic compound movements.

agree, works very well for me this method

 

[bigboypp]

Floor or board presses will help the top half of your bench. These would make sense if lockout is the issue. The other ways to use the top half even if it is stronger would be for overload - using a heavier weight than you can normally handle.

For bottom half work on your bench you could use the power rack with a bench in it. Put the pins at a height halfway between where your chest is and lockout. Using a weight that's comfortable, you can train the bottom half of the movement by benching the bar into the pins and pressing against them for a static hold of 3-5 seconds per rep.

If you've never done any plyo work with your regular training, something much simpler should give you good results. Immediately before benching, do 5 clapping pushup. This has been shown to increase power in the upcoming set. Once your set is complete, again perform plyo/clapping pushup to failure.

Another way to train the chest with plyo is to perform bar catches in the smith. Use a lighter weight (30-40% 1rm) and accelerate the weight so it leaves your hands at the top of the rep and "catch" it on the way down. Make sure there is a slight bend in you elbows so the weight doesn't impact your joints.

Nice information..thanks