Strength program for beginners.
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Got a few queries about how to train for strength for noobs.Hence I've decided to come up with this routine for strength.
Frequency-3 times a week(1 day break in between, eg. Mon,Wed,Fri)
Intensity-Stop 1-2 reps short of failure
Duration-should be around 45-50 mins,try not to exceed 60 mins
Rest Period-2-3 minutes between sets(go ahead and rest longer if you want)
Cadence-2 secs up,3-4 secs down.
Mon's routine-21 sets in all
Below parallel Squats-5 straight sets of 5 reps
Bent over rows-5x5
Incline presses-5X5
Upright rows-3X5
pullovers-3x8
Wed-19 sets total
Rack deadlifts(set to the lowest pin)-5X5
Chin ups-4 sets(stop 2 reps short of failure if you can do 12 reps,then just do 10 reps for each set)
Dips-4 sets (stop 2 reps short of failure if you can do 12 reps,then just do 10 reps for each set)
Standing shoulder presses-3X5
pullovers-3x8
Fri-same as Mon. -
i dun understand most of the terms...
googled them but some of the pictures dosent really xplain the terms