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Thread: help with strength routine

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  1. #1
    Wannabebig Member
    Join Date
    Jan 2005
    Posts
    33

    help with strength routine

    this summer i want to go on a strength based routine but i need help in developing one.. ive started the madcow 5x5 routine but realized i wont be able to stick with all of it because i work out at my friends house and his rents dont allow deadlifting because its too loud (we work out in the morning) and theyre afraid of damage to the weights and/or the floor

    all he has is a squat rack and bench, so dips and dumbell excercises (as well as deadlifts) are out of the question.

    ive read about the 10x3 and played around with numbers and this is what ive come up with so far

    monday:

    bench 10x3
    close grip bench 3x8
    lat pulldowns 3x8

    wednesday:

    squat 10x3
    military press 5x5
    upright row 3x8

    friday:

    barbell row 10x3
    lat pulldowns 3x8
    bb curls 3x8

    are there anything that should be changed thatll make this routine as effective as possible? any suggestions/changes will be welcome

  2. #2
    Bodybuilding Mythbuster
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    Yeongsan. South Korea
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    5,907
    Quote Originally Posted by retsmit
    this summer i want to go on a strength based routine but i need help in developing one.. ive started the madcow 5x5 routine but realized i wont be able to stick with all of it because i work out at my friends house and his rents dont allow deadlifting because its too loud (we work out in the morning) and theyre afraid of damage to the weights and/or the floor

    all he has is a squat rack and bench, so dips and dumbell excercises (as well as deadlifts) are out of the question.

    ive read about the 10x3 and played around with numbers and this is what ive come up with so far

    monday:

    bench 10x3
    close grip bench 3x8
    lat pulldowns 3x8

    wednesday:

    squat 10x3
    military press 5x5
    upright row 3x8

    friday:

    barbell row 10x3
    lat pulldowns 3x8
    bb curls 3x8

    are there anything that should be changed thatll make this routine as effective as possible? any suggestions/changes will be welcome


    If all he has is a squat rack and bench, how are you able to do lat pulldowns?

    If you want strength, I'd cut the reps down to no more than 3-5 by adding weight.

  3. #3
    Wannabebig Member
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    Jan 2005
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    its no ordinary squat rack; theres some accessories attached to it that allows for some cable excercises

  4. #4
    Senior Member debussy's Avatar
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    1,388
    8 upper body exercises and 1 leg exercise? I think you need to reprioritize your training.

  5. #5
    Senior Member betastas's Avatar
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    Feb 2005
    Posts
    951
    Lunges, Step ups, Good Mornings

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