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2 Comments

First Strength and Bulk Course for Weightlifter

Exercise Sets Reps
Prone Hyperextension 3 10
Full Squat 5 5
Bench Press 5 5
Deadlift 5 5

Train on this course 3 times a week for three months.

Second Strength and Bulk Course for Weightlifter

Exercise Set Reps
Prone Hyperextensions 3-4 10
Press Off Stands 5 5
Squat lifters should then perform Front Squats 5 5
Split lifters should perform Lunges with the bar at the sternum 5 5
Regular Squat 5 5
Press Off Stands  5 5
Bench Press 5 5
High Pull Ups 5 3
Deadlift 5 3
Heel Raises with bar on shoulders 5 15

Rest periods are 2 minutes between sets. Train on this course 3 times a week for three months.

Third Strength and Bulk Course for Weightlifter

Exercise Sets Reps
Prone Hyperextensions 4 10
Power Cleans 5 3
Squatters, Front Squat 5 5
Splitters, Lunges 5 5
Regular Squat 5 5
Press Off Stands 5 5
High Pull Ups 5 3
Deadlift 5 3
One Arm Dumbbell Press or Press Behind Neck 5 5
Heel Raise 5 15

Train on this course 3 nights a week for three months.

Reg Park dumbbell press

 

Source:

Strength & Bulk Training for Weight Lifters & Bodybuilders by Reg Park. Pages 11-15.

2 Comments

Second Strength and Bulk

Second Strength and Bulk Course for Weightlifter shows "press off stands" twice.
This is in Reg Park's book too. Do you think it's a typo?

I find it hard to believe he's suggest doing 5x5 presses twon times in a session.

What do you think?

I think that the first "press

I think that the first "press off stands" is meant to be "Power Clean".