When it comes to working out for strength or size there is 3 main components to a good plan: Nutrition, Recovery and Exercises
Nutrition: As everyone knows your body uses protein to repair muscles, so be sure to get enough (1.5+ grams per pound of body weight). Carbs are also very important as they give you the energy to workout in the form of glycogen.
Recovery: Your body gains strength and size while you are recovering, not working out. most people don’t put much effort into their recovery, which is a huge mistake. Getting an optimal amount of sleep is very important. Make sure to have good supplementation for recovering, that includes keeping your body hydrated. Another good way to help with recovery is foam rolling or massages.
Exercises: When you are trying to gain strength as well as size it is important to use as many muscles as possible, in the form of compound exercises. Be as explosive as possible, fast on the positive portion of the exercise. Properly warm up for every exercise, to prevent joint and muscle injury.
With chest it is very important to focus on the mind muscle connection, so stay slow and controlled.
- One Arm Decline Dumbbell Bench Press- 3 sets of 5 (heavy)
- Bench Press- 3 sets of 15
- Hammer Curl- 3 sets of 8
- Concentration Curl- 3 sets of 5 (heavy)
- Push Up- 3 sets till near failure
In my opinion the chest is one of my lagging body parts, so I will be adding more chest days for a while.
- Chin-Up- 1 set of 5
- Pull-Up-1 set of 5
- Push-Up- 1 set of 10
- One arm dumbbell press- 1 set of 10 (focus on contraction and mind muscle connection)
- Bench Press- 3 sets of 5 (heavy)
- Svend Press- 4 sets of 5
- Incline Dumbbell press- 3 sets of 10
- Dumbbell hammer press- 3 sets of 15
- Dumbbell Flye- 3 sets of 10
For this 5×5 powerlifting workout you will do this same workout every week, but you will add 5 lbs or 1 rep to every exercise each consecutive week.
- Arm Circles- 30 seconds each way
- Jumping Jacks- 30 seconds
- High Knees- 30 seconds
- Standing Twists- 30 seconds
- Pushup- 25 reps
- Bench Dip- 5 sets of 5
- EZ Bar Reverse Curl- 5 sets of 5
- EZ Bar Curl- 5 sets of 5
- Tricep Extension- 5 sets of 5
- Flat Bench Press- 5 sets of 5
- Incline Dumbbell Press- 5 sets of 5
- Decline Dumbbell Press- 5 sets of 5
Last night at my basketball practice I mildly bruised my bicep. We were having a scrimmage with my teammates and one of them went for a spin move and basically full force elbowed me in the bicep, completely on accident. So I am somewhat forced to take another day out of the gym. I should be back tomorrow with my workout overview, so be on the lookout for it.