andru1313

Here is a different type of rountine. It's called a 5x5 Here is a good sample of a week.

Below is the 5x5 program. This is what I advise for beginners as far as their training routine goes.

Monday

Squats: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.

Front squats or leg extensions: 3 sets of 8-10. Add 5-10 pounds every week for all sets.

Glute/Ham raises: 3 sets of 8-10. If you can not do 8 reps, do as many full reps as you can then do partials to finish.

Calves: 3-4 sets to failure. Use slow reps. Add 5 pounds per week for all sets.

Click here for printable workout log!

Wednesday

Bench Press: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.

Flat Dumbbell Bench Press: 2 sets of 8-10. Try to increase the weight as often as possible. It is harder with dumbbells.

Close Grip Bench press: 3 sets of 5. This is a core lift. Add 5-10 pounds every week.

Tricep Pushdowns: 2 sets of 10. Add weight every week. When you can do the stack for every set do weighted dips.

Click here for printable workout log!

Friday

Deadlifts: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.

Barbell Rows: 3 sets of 6-8 reps. Try to add weight every week though it wont always be possible. Strive to make personal records.

Reverse hyperextensions/hyperextensions: 3 sets of 10-15 reps. These are for rehab and preventitive strengthening of the lower back (use a lighter weight for this exercise).

Barbell Curls: 5 sets of 5 reps. Start with a moderate weigth and add 5 pounds every week.

Click here for printable workout log!

This routine is very simple. It is intended to be that way. You will understand and learn basic form of the main three power lifts and your Central Nervous System will be used to firing and moving weights in the ranges of motion specific to the core lifts. This will allow you to be familiar enough with each lift to understand and possibly implicate the use of partial movements to your training routine, which is what makes Westside and Metal Militia work.

By using this routine you will also gain some hypertrophy because there are no sets in which you do triples or singles (sets of 3 or 1 reps, respectively). This will also not cause joint pain or tendonitis unless you're doing something horribly wrong.

I hope this article has been of assistance to you. If you have/want articles on the topic of strength or powerlifting e-mail me with your requests.

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BTR

this routine wont necessarily make you look like an abercrombie model but it will get you strong as hell.

you should post up more info about stalling and resetting.