thanks for the comments/advice guys, really appreciated
I have just been reading about 5,3,1 . I like the look of this program.
but I wont decide just yet, gonna wait until I come back from vacation and do plenty of reading.
I would like to to be able to work out at home with minimal equipment
- squat rack
- Olympic weight set (140kg set, I will be buying some extra plates very soon)
@ Jay Pierce, aesthetics would be important,(I still look crap by the way, but way better than I used to look)
so if I continue with strong lifts, I will definitively start doing direct work on various parts,
although my biceps and calves/legs in general bulked up a lot, my chest is still quite scrawny.
I think I may need to stick with Strong lifts until my bench press improves? open to opinions/advice on this
I have been told that I need to get my bench up to at least 70kg to see a significant change in chest size.
here are my stats to date.
Male. Age: 28. Height: 5’8". Weight: 78kg (172 lbs) (small frame)
Squat 110kg (242.5 lbs)
Bench Press 50kg (110.2 lbs)
Overhead press 40 kg (88.2 lbs)
Barbel Rows 57.5 kg (126.8 lbs)
Deadlifts 120kg (264.6 lbs)
started with an empty standard bar, was quite weak & feeble from being a desk joky with a poor diet.
The main difference between ‘pure’ strength training and bodybuilding is volume and exercise amount (bodybuilding = some more exercises which increases volume too). This isn’t written in stone, and you can skin a cat mutliple ways.
So if you were to do something like 531, make sure you’re doing at least 2-3 exercises per bodypart. Like chest/benching for example, you’d do at least 2 exercises (one for upper chest, and one for lower…some people do another exercise too). Same for shoulders, you wouldn’t just do over-head press and call it a day, add more direct exercises too.
If you want to keep barbell benching in your routine, but you want to bring up the chest, simply add dumbbells into the routine (e.g. slight incline dumbell press & flat bench barbel press). Barbel training alone can leave the pecs under-developed in some people, so dumbbells are added (or completely replace barbel) and are great for bringing up the chest…