Critique my strength routine

[DeltaPapa]

So i started doing a strength today (low reps/high weight) and just wanted to make sure im doing it correctly before i carried on.

So in black was what i done last week (doing muscle mass) and red is this week (doing strength)

DB Bench

- 12.5 x10

- 15 x8 (or 12.5x10 depending on how im feeling)

- 15 x8

- 15 x8

- 17.5 x6

- 17.5 x8

- 20 x6

Cables

- 7.5 x10

- 7.5 x10

- 7.5 x8

- 10 x6

- 10 x6

- 10 x5

- 10 x5

DB Incline

- 10 x10

- 12.5 x8

- 12.5 x7

- 12.5 x6

- 15 x6

- 17.5 x4

- 15 x5

Flyes

- 5 x10

- 5 x10

- 6.5 x8

- 5 x6

- 5 x6

- 6.5 x5

- 5 x4

Preacher Curls

- 18 x10

- 15.5 x10

- 15.5 x10

- 18 x6

- 23 x6

- 25 x6

- 28 x5

EZ Curls

-18 x10

- 23 x10

- 23 x10

- 18 x6

- 23 x6

- 26 x6

- 23 x6

DB Curls

- 10 x9

- 7.5 x10

- 7.5 x10

- 10 x6

- 12.5 x4

- 10 x6

- 12.5x3 10x6 straight after

Am i doing too much reps/sets and not enough weight? And should i start with a high weight, and with each set go down a weight?

Cheers lads.

Edited June 7, 2012 by DeltaPapa

[Walli]

why the fuck are you doing so many sets and reps?

3-4 sets is the max you need

8-12 reps as a general guide or to failure its w/e however you like it its personal but sum1 will say otherwise.

if you constantly wanna lift more, then push yourself and just fucking lift heavy and see where you go... its really simple

[DeltaPapa]

why the fuck are you doing so many sets and reps?

3-4 sets is the max you need

8-12 reps as a general guide or to failure its w/e however you like it its personal but sum1 will say otherwise.

if you constantly wanna lift more, then push yourself and just fucking lift heavy and see where you go... its really simple

8-12 builds muscle mass though, where as i want strength. Which comes at low reps/high weight. But yeh thats why im askin for criticism as the sets seem quite high (even though i was doing 4 like you said).

Someone who has been going gym properly for 2 months should be able to bench more then 30kg

Edited June 7, 2012 by DeltaPapa

[Walli]

oh i see what u did now, with warm up sets.

too many warm up sets... you dont need to warm the chest up more than once.

incline bench and decline bench are the same thing kinda, once u warmed up for flat ur ready for incline etc.

your warm up weights are also so close to your actual lifting weights so defo fatiguing you.

if you just wanna increase strength then dont waste ur time on shit like cables etc or the beach weight stuff. Solid compound exercises.

[Devour]

tbh if i were u id just go to skeletons in ape atoll with salve (e) for better strength/atk bonus

[Reevesy]

lol everything builds muscle and strength just get better at ur lifts and u'll be bigger n stronger.. like going from 20s dumbbell bench for 8 reps to 20 reps, ur obv gonna be stronger and bigger, nom saiyen?

[DeltaPapa]

lol everything builds muscle and strength just get better at ur lifts and u'll be bigger n stronger.. like going from 20s dumbbell bench for 8 reps to 20 reps, ur obv gonna be stronger and bigger, nom saiyen?

No not really. Why not just do 20 reps for everything then if you will be stronger/bigger. There are more efficient/faster ways to build strength then others. The fact ive been building muscle mass and not strength has shown. 2 months without not much strength progress is evident, But anyway this thread aint about what to do, its about seeing if the routine is correct or not.

[Steroids]

too many warm up sets... you dont need to warm the chest up more than once.

your warm up weights are also so close to your actual lifting weights so defo fatiguing you.

if you just wanna increase strength then dont waste ur time on shit like cables etc or the beach weight stuff. Solid compound exercises.

these. ur warmups should be controlled movements of your first big compound movement in most cases, get tht mind-muscle connection etc. next warmup = next muscle group.

No not really. Why not just do 20 reps for everything then if you will be stronger/bigger. There are more efficient/faster ways to build strength then others.

yh 6-12 reps is the known/accepted rep range for muscle growth, anything lower = strength. anything much higher = pointless to ur goals

you will gain strength whilst lifting in the muscle building rep range. just like you will gain muscle lifting in the lower rep range. just decide which is your priority. only going off what you've said before, id prob advise you to bang out the big compounds movements in around 6 reps then can increase for isolations if you wish, alot of people use this method. but yh its all about what works for you, trial and error. and yh as someone said, stop doing like 2 reps on isolation exercises like cable flys or w.e ha.

Edited June 7, 2012 by Steroids