For those who care about buffness

Posts tagged “strength

Gym routine

I’ve recently started going to the gym every lunch break. It makes working full time a lot more bearable. So I got Zaki to put together a short gym routine for me. My goal was (and still is) to work on my upper body strength as that is what I need most for my straps training. Zaki gave me five exercises working mostly my delts, lats and pecs. At this stage I’m only using the machines for the following exercises:
Shoulder press
Lateral raises
Chest press
Pull down (wide grip)
Seated row

To that I’ve added the arm extension, which works the triceps. Just for fun. As I’m working for strength I’m only doing 5 reps for 3 sets but I’m trying to go really heavy. My starting weights were:

Shoulder press 35
Lateral raises 17.5
Chest press 40
Pull down 50
Seated row 55
Arm extension 25

After a month on this routine, doing it most days apart from Christmas and New Years and not on weekends, I’ve made quite decent progress. Generally, it’s not recommended to train the same exercises every day but I ignored that. I did some other training namely handstands and straps training as well, sometimes on the same days and sometimes at the weekends. Today is the end of the first month and my weights were as follows:

Shoulder press 45
Lateral raises 27.5
Chest press 40
Pull down 80
Seated row 85
Arm extension 50

I find it most useful to look at the percentage increase from the starting weights to determine my progress. These are as follows:

Shoulder press 28%
Lateral raises 57%
Chest press 25%
Pull down 60%
Seated row 54%
Arm extension 100%

I’m really happy with most of those but the shoulder press and the chest press is lagging behind. The exercise might need tweaking a little to improve those areas.

a word about volume, load and rest

according to my PT training notes, these are the official figures for goal driven workouts. depending on what goal you have, these should be more or less respected, as usual keeping in mind that what works for one person might not for the next.
these are merely guidelines, and need to be adapted in function of the person’s metabolism and genetic abilities.

i put in bold the areas that interest me, and to show that hypertrophy training is very different from strength training.


Goal Rep Range Set Range
Strength <6 3-4
Power 6-8 2-3
Endurance 12-15 2-3
Hypertrophy 6-12 4-5


Goal Rep Range Workload (%RM)
Strength <6 80-100%
Power 6-8 30-70%
Endurance >15 30-50%
Hypertrophy 6-12 70-90%

rest period:

Goal Rest Period Duration
Strength 4-6 minutes
Power 4-6 minutes
Endurance 30-60 seconds
Hypertrophy 1-2 minutes