How to set up a program for pure strength

[THEBEAST]

Hi all,

I would like to set up a program using squats,deadifts,powercleans,be nch press and shoulder presses.I feel this would be very demanding however i really would like to use these lifts so basically how would i set the program up?

I understand there are some great coaches on this forum who could lend a hand and give me some advice.

Thankyou

[StuWard]

There has to be a million ways to do that. Someone already mentioned "Starting Strength". It uses just those exercises.

What are your goals and training history? No one can tell you what type of program you need unless you give some guidelines. From your previous posts, it sounds like you have been training for a while. Depending on your progress and the type of training you have done, you may be past the point that "Starting Strength" can help you, but maybe not.

[dmw]

As a general guide, I'd think you'd want to keep reps low, number of sets on the high end, and weights heavy with plenty of rest in between.

[ninja]

Lift really heavy shit. Rest. Repeat.

[Frank.S]

There are 100s of ways you can do it.

Doesn't really matter what you do, as long as you are progressing (funny that I have to say this.. but some people stay with a template for 3 months and, dont progress)

Find what works for you, i like the westside style template which uses 2 upper body and 2 lower body days, one of the days things are heavy, one of the days, things are fast.

[Isaac Wilkins]

I agree with all of the other posters.

Also look into 5x5 programs (including MadCow's). They're a solid strength and hypertrophy blend that uses progressive overload.

It's hard for us to give you really specific information without knowing more about you, your history, and your goals.

[chris_f]

Originally Posted by ninja

Lift really heavy shit. Rest. Repeat.

that really is all there is to it. If you only care about strength, you can keep the number of sets low and work out more frequently. If you're looking for hypertrophy as well, then more sets to up the overall volume.

[THEBEAST]

Understand what everyone is saying and lift heavy/rest/repeat is what i have been doing however was looking for advice on how one should set it up.

[Alcoholiday]

Originally Posted by THEBEAST

Understand what everyone is saying and lift heavy/rest/repeat is what i have been doing however was looking for advice on how one should set it up.

doing something like ripp's/starr/pendlay program works well, and can keep you going for a LONG time if you vary the rep ranges when you stall out. Just pound the big lifts: squat, deadlift, bench, overhead, clean

invest in starting strength and some food!

[THEBEAST]

Originally Posted by Alcoholiday

doing something like ripp's/starr/pendlay program works well, and can keep you going for a LONG time if you vary the rep ranges when you stall out. Just pound the big lifts: squat, deadlift, bench, overhead, clean

invest in starting strength and some food!

Dont need anymore food i am 239lbs at the moment so dont want to be bulking up anymore just yet,maybe cut down a little to get back into single digit bf%.I have done bill starrs program years back and normally do 5x5 often.I often use all sorts of rep ranges but i wasnt concerned about rep/set i was wanting advice on where to put each powerlift for instance....monday-bench press,tuesday-deadlift etc.. so it doesnt cause any muscle groups to become over worked.

Thanks anyway

[StuWard]

Originally Posted by THEBEAST

Dont need anymore food i am 239lbs at the moment so dont want to be bulking up anymore just yet,maybe cut down a little to get back into single digit bf%.I have done bill starrs program years back and normally do 5x5 often.I often use all sorts of rep ranges but i wasnt concerned about rep/set i was wanting advice on where to put each powerlift for instance....monday-bench press,tuesday-deadlift etc.. so it doesnt cause any muscle groups to become over worked.

Thanks anyway

Take a look at Dr. Squat's ABC program.
http://drsquat.com/articles/abcsimple.html
Go back to the Knowledge page for part 2 & 3.

Each muscle group takes different time to recover. Depending on how fast you recover, you can adjust the timing of the workouts.

Stu

[Alcoholiday]

Originally Posted by THEBEAST

Dont need anymore food i am 239lbs at the moment so dont want to be bulking up anymore just yet,maybe cut down a little to get back into single digit bf%.I have done bill starrs program years back and normally do 5x5 often.I often use all sorts of rep ranges but i wasnt concerned about rep/set i was wanting advice on where to put each powerlift for instance....monday-bench press,tuesday-deadlift etc.. so it doesnt cause any muscle groups to become over worked.

Thanks anyway

if you did starr/pendlay or starting strength program, it will tell you where to put each powerlift.

Don't think of it as a bber split, just do multiple lifts/workout in a few days a week

[chris_f]

Originally Posted by THEBEAST

Dont need anymore food i am 239lbs at the moment so dont want to be bulking up anymore just yet,maybe cut down a little to get back into single digit bf%.I have done bill starrs program years back and normally do 5x5 often.I often use all sorts of rep ranges but i wasnt concerned about rep/set i was wanting advice on where to put each powerlift for instance....monday-bench press,tuesday-deadlift etc.. so it doesnt cause any muscle groups to become over worked.

Thanks anyway

if you do 5x5 a lot, try 3x8 (or 3x10)... mix it up!

[THEBEAST]

Originally Posted by shark

if you do 5x5 a lot, try 3x8 (or 3x10)... mix it up!

Yeah i hear what you are saying dude i do tend to mix it up something cronic.I love to do 3 weeks of a set/rep scheme then change it around i normally do 4x8,5x5,5x4 and 9x2 which work great for me as strength is going up and up