Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 02-28-2012, 11:13 AM   #1
Max
Senior Member
Brawn
Points: 336, Level: 6 Points: 336, Level: 6 Points: 336, Level: 6
Activity: 1% Activity: 1% Activity: 1%
 
Max's Avatar
 

Join Date: Feb 2012
Posts: 126
Reputation: 2760
Max has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good posts
Default Routine Question

Hello, I was just wondering ..would the 5x5's or starting strength routines work for someone who's without a dip or pullup station and needing a emphasis on strength,traps,upperchest,forearms and calves? Will those parts get enough work without assistant lifts?
Max is offline   Reply With Quote
Sponsored Links
Old 02-28-2012, 11:19 AM   #2
Pull14
Senior Member
Max Brawn
Points: 3,581, Level: 37 Points: 3,581, Level: 37 Points: 3,581, Level: 37
Activity: 4% Activity: 4% Activity: 4%
 
Pull14's Avatar
 

Join Date: Jul 2011
Location: New Jersey, US
Posts: 1,117
Training Type: Fullbody
Reputation: 32208
Pull14 is a lifting machinePull14 is a lifting machinePull14 is a lifting machinePull14 is a lifting machinePull14 is a lifting machinePull14 is a lifting machinePull14 is a lifting machinePull14 is a lifting machinePull14 is a lifting machinePull14 is a lifting machinePull14 is a lifting machine
Default

Yes and Yes.

The assistance work (dips/pull ups) is optional to begin with. They are nice to have but not necessary.
Pull14 is offline   Reply With Quote
Old 02-28-2012, 11:45 AM   #3
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,799
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by Max View Post
Hello, I was just wondering ..would the 5x5's or starting strength routines work for someone who's without a dip or pullup station and needing a emphasis on strength,traps,upperchest,forearms and calves? Will those parts get enough work without assistant lifts?
Pull answered spot on. You don't need dips or pullups. They are nice options to have, but certainly not needed.

Forearms will build quite nicely just from all the barbell and dumbbell work you do over the next several years. It's certainly ok to train grip strength if needed, but I wouldn't worry about size. It will happen without direct work.

Traps will see improvement from deadlifts, rowing and overhead pressing. If after several years they seem to be weak or lacking, you can add in more direct work. Right now though it's most beneficial to just get strong everywhere for a couple years and see where the chips fall.

Calves...can be a bear. Working them once or twice a week is certainly a good way to go.

Upper chest - get strong on bench and overhead press, and depending on your program you certainly add in incline dumbbell presses if you want to fill in the gap.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."



Last edited by BendtheBar; 02-28-2012 at 11:47 AM.
BendtheBar is online now   Reply With Quote
Old 02-28-2012, 11:58 AM   #4
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,936
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default

Looks like Pull and BTB made this a short and sweet thread. Good info guys!
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
bamazav is online now   Reply With Quote
Old 02-28-2012, 12:07 PM   #5
Max
Senior Member
Brawn
Points: 336, Level: 6 Points: 336, Level: 6 Points: 336, Level: 6
Activity: 1% Activity: 1% Activity: 1%
 
Max's Avatar
 

Join Date: Feb 2012
Posts: 126
Reputation: 2760
Max has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good posts
Default

Wow...thanks you guys..that was quick!
Max is offline   Reply With Quote
Old 02-28-2012, 01:04 PM   #6
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

Good answers by all, I concur
Fazc is offline   Reply With Quote
Old 02-28-2012, 03:05 PM   #7
Max
Senior Member
Brawn
Points: 336, Level: 6 Points: 336, Level: 6 Points: 336, Level: 6
Activity: 1% Activity: 1% Activity: 1%
 
Max's Avatar
 

Join Date: Feb 2012
Posts: 126
Reputation: 2760
Max has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good posts
Default

Im considering the W/O below, but I dont want to squat heavy 3x a week and I dont have any small plates, so my progression will have to come in the form of more sets or reps. I was wondering if I can just add the power cleans to workout B, if not would it be ok to sub Incline DB OR Bench press for the squats?


Workout A
◦ 35 Squat
◦ 35 Bench Press
◦ 15 Deadlift
◦ *25-8 Dips

Workout B
◦ 35 Squat
◦ 35 Standing Military Press
◦ 35 Bent Rows or Power Cleans
◦ *38 Chin-ups
Max is offline   Reply With Quote
Old 02-28-2012, 03:49 PM   #8
Max
Senior Member
Brawn
Points: 336, Level: 6 Points: 336, Level: 6 Points: 336, Level: 6
Activity: 1% Activity: 1% Activity: 1%
 
Max's Avatar
 

Join Date: Feb 2012
Posts: 126
Reputation: 2760
Max has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good posts
Default

Quote:
Originally Posted by Max View Post
Im considering the W/O below, but I dont want to squat heavy 3x a week and I dont have any small plates, so my progression will have to come in the form of more sets or reps. I was wondering if I can just add the power cleans to workout B, if not would it be ok to sub Incline DB OR Bench press for the squats?


Workout A
◦ 35 Squat
◦ 35 Bench Press
◦ 15 Deadlift
◦ *25-8 Dips

Workout B
◦ 35 Squat
◦ 35 Standing Military Press
◦ 35 Bent Rows or Power Cleans
◦ *38 Chin-ups

Let me rephrase....I like this routine except I don't want to squat heavy 3 days and I'd like to add power cleanse,any suggestions?
Max is offline   Reply With Quote
Old 02-28-2012, 03:49 PM   #9
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

I don't want to muddy the water, the guys gave you good answers. But...

Dips can be done between two sturdy chairs, like dining room chairs. Chin-ups can usually be done at a local park or school. In fact, walking to the park or school can be good exercise in itself. No excuses!
Off Road is offline   Reply With Quote
Old 02-28-2012, 04:09 PM   #10
Max
Senior Member
Brawn
Points: 336, Level: 6 Points: 336, Level: 6 Points: 336, Level: 6
Activity: 1% Activity: 1% Activity: 1%
 
Max's Avatar
 

Join Date: Feb 2012
Posts: 126
Reputation: 2760
Max has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good posts
Default

Quote:
Originally Posted by Off Road View Post
I don't want to muddy the water, the guys gave you good answers. But...

Dips can be done between two sturdy chairs, like dining room chairs. Chin-ups can usually be done at a local park or school. In fact, walking to the park or school can be good exercise in itself. No excuses!
I don't have any sturdy chairs and the ones I do have aren't high enough to keep my knees from hitting the ground. And the nearest park or school is 5 miles away and it's 10 degrees outside,so excuses ya! J/K

Those are good ideas,"unless I break chair and then I'll be sleeping on my weight bench in the cold garage",lol...and in the mean time Im going to scout the scrap yards for some angle iron and pipe to build them.
Max is offline   Reply With Quote
Reply

Bookmarks

Tags
question, routine


Similar Threads
Thread Thread Starter Forum Replies Last Post
Started at a powerlifting gym, question on my coaches routine strengthseeker Powerlifting & Strength Training 9 07-09-2012 09:12 PM
Serious Question Shadowschmadow General Board 7 02-16-2012 05:51 PM
question about pct. rawdog Muscle Building and Bodybuilding 11 01-07-2012 05:13 PM
my steve reeves routine-question thread CoopDawg Muscle Building and Bodybuilding 77 02-19-2011 11:02 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:33 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.