This is a sample structure I recently wrote for a bodybuilder wanting to gain strength
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Their goal is to gain strength in the squat while still wanting to maintain enough volume to ellicit muscle growth and enough aerobic capacity challenge to keep up their usual aerobic conditioning level
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So, they want to be stronger, bigger, and remain athletic
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Easy peezy, haha
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This program is just for the main lift of a workout, meaning there would still be other exercises performed after this
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With this structure they would use a percentage of their one rep max, remaining with that specific weight throughout all the sets & reps
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The challenge comes from an increasing and decreasing rep ladder throughout the workout
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They’d start set 1 with just 1 rep
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Then, set 2 they’d perform 2 reps
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The continue increasing in reps from set to set until they reach a max effort set where no more reps could be achieved
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Then, they would start set by set working down in reps returning to only 1 rep on the final set
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That would be the work they’d do for their main lift that day, but would still include supplemental exercises
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Over the next 4 workouts they bump up in the weight they use, and then the final 4 workouts of this 8 workout routine they would revisit the same weights but aim for more sets &/or reps
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So, can you get stronger, bigger, and improve aerobic capacity all at once… sure!!!
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You just have to be willing to work hard enough… both in the gym and with what you eat!
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If you’d like a copy of this program email us at brutalirongym@gmail.com
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