Alright everybody, today is Day 4 of Bodybuilding’s 4 week Triple Threat program, which means I get to do strength training! Yay! That is by far my favorite type of workout. But before I get into all that, I have an announcement to make quick – I’ve reached 102 followers on my blog! In celebration of reaching the first 100 mark, I’m going to be writing a post about my blogging routine, tips, etc. soon (probably tomorrow). So be on the lookout for that, and thank you to all my followers for showing interest in my content!
Now let’s get into today’s workout. Strength training is different than training for hypertrophy (muscle growth) in a couple of ways. First, the goal is different, as the idea is to build functional strength, rather than change how you look. When you train for hypertrophy, you structure your workouts around the goal of building muscle. That’s not to say strength training doesn’t change your aesthetics at all, it just isn’t the primary objective. With that in mind, it makes sense that individual strength training workouts differ from hypertrophy workouts in one main way – the number of reps you do. A good baseline number for sets and reps when training for strength is 5 sets of 5 reps of heavy lifts, whereas a good hypertrophy workout will have you do anywhere from 8-15 reps or so. Low reps increase strength (and some muscle), moderate reps build lots of muscle (if the exercises are strenuous enough), and high reps are for training endurance. When I saw that some of today’s workout follows the 5×5 model, I was super excited because that’s what I’ve been using for the past few months and I’ve seen great results with that format. The middle part of the workout uses the 8-10 rep range, and the final superset of plyometric exercises will be great for a final burnout round.
The original workout calls for you to do bench presses, but since I don’t have a bench, I’ll be pushups on gymnastic rings instead (trust me, pushups on rings are much harder than regular pushups). I will also be using my rings in place of the chest presses and dumbbell flys. I will do tricep kickbacks with dumbells instead of the tricep push-downs. That might sound like a lot of modifications but I will be working basically the same muscles, just in a slightly different way.
Here’s the workout:
DAY 4 – STRENGTH TRAINING
Deadlift, 5×5 (200 lbs)
Bench Press, 5×5 (Ring pushups)
Giant set: 3 rounds, rest 1-2 minutes between rounds
Dumbbell Chest Press, 8 reps (Ring chest press)
Dumbbell Fly, 8 reps (Ring flys)
Dumbbell Close Grip Bench Press, 8 reps (Ring pushups)
Single Leg Deadlift, 8-10 reps (35# Kettlebell)
Triceps Pushdown, 8-10 reps (20# tricep kickbacks)
Superset: 3 sets of 10 reps
Dumbbell Jump Squat