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Bodybuilding Strength Workout

Best Strength Training Workout for Bodybuilding

There are a couple of differences that stand out right away between your standard bodybuilding workout and a strength training session. The strength training workout, as typified by the real strong guys, the powerlifters, consists of using heavier weight loads. To off-set this, the powerlifter performs fewer repetitions. And powerlifters typically spend more time in warm up sets and more time in working sets than do bodybuilders.

To perform a strength routine, the first necessary factor is to crank up the weight load while decreasing the amount of repetitions. If you look at the repetition range that the strong athletes employ, the powerlifters, the Olympic lifters, the professional football players, they generally work within a 3-5 repetition range. They use this rep range for several sets.

Here is a workout that uses these parameters.

Workout 1
Full body warm up, dynamic in nature
Incline Bench Press – 5 sets of 5 repetitions
Bent row - 5 sets of 5 repetitions
Barbell Curl : 5 sets of 5 repetitions
Deadlift – 5 sets of 5 repetitions

Workout 2
Full body warm up, dynamic in nature
Squat – 5 sets of 5 repetitions
Triceps (close grip) bench press – 5 sets of 5 repetitions
Military Press – 5 sets of 5 repetitions

On occasion use a three repetition range per set, with even heavier weight loads. Allow a couple days rest between workouts and hit each session with as much energy as possible.

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