Is my POWER LIFTING routine suitable

**Mart001** · 01-02-2011 11:59 AM

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Originally Posted by DonStaze

my goals just to generally get ripped/tonned up..
i'm not looking to look like one of those huge guys in the gym but to just look someone with a nice muscular body.
you could say to gain lean muscle.

getting ripped and toned is a function of diet. the routines linked above will get you strong and add muscle. sets of 5reps is a nice combo of strength and some muscle gain and as MR Brown said is much more productive.

**Verth** · 01-02-2011 12:41 PM

Have to say though, I like the Firiday idea of

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Lounges 3 sets of 10 reps

Best done at teh end of the routine on the sofa with a pizza and a beer

**comanight2** · 01-02-2011 01:21 PM

**DonStaze** · 01-02-2011 07:31 PM

so when i bench for example, how heavy should i be doing these 5 reps and how many sets?

**JC82** · 01-02-2011 08:56 PM

I think you need a session in the gym learning some lifts and what your limits are. Most powerlifting training, if that us what you desire to do, is based on a percentage of your 1 rep max - how much you can lift for one rep. As already posted on here, check out some routines such as 5x5, Texas, starting strength or a very basic westside. However, these are all programmes that are designed to assist and increase your squat bench and deadlift - not specifically to get you toned or ripped.
In answer to your how many reps/sets/weight question, your then getting into the realms of progressive overload. Bit complicated but if your a beginner I would try 5x5@45% (of your 1RM) then try and up it 5% each week for three weeks, or until you get stuck, then take a lighter weight for a week and start building back up again. But really it sounds like you are a bit confused as to what your specific goals are

**Mart001** · 02-02-2011 05:45 PM

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Originally Posted by JC82

assist and increase your squat bench and deadlift - not specifically to get you toned or ripped.

diet does. nothing else. bulk get big, cut get small and "ripped" (weak)

so when i bench for example, how heavy should i be doing these 5 reps and how many sets?

as above or it depends on where you are on the progression, starting strength will have you trying to add wieght each session (check out novice linear progression), others weekly. so if you can manage to add pounds each session go for it, if thats looking hard progress onto a weekly progression. just start with wieght you can do all the reps with, not grinding the rep.