Standing Alternate Dumbbell Curls

Standing Alternate Dumbbell Curls

Building strength is a little different from building muscle. Training each body part once every 5-8 days, in the 6-12 rep range increases mass and strength. but with few adjustments a bodybuilder can focus on increasing strength while maintaining muscle mass.

Focusing on greater rest periods and lower rep range both in between workouts and sets increase strength much more rapidly then could be achieved with strict bodybuilding style training. A person who becomes stronger in the lower rep range can also carry the strength over to higher rep range. So then the person will be able to do more reps in the higher rep range a therefore build more muscle.

Performing less than 6 repetitions causes an adaption in strength, so concentrating on 3-5 reps on basic exercises like bench press, squats, shoulder presses, leg presses, chins, bent rows and dead lifts. The longer you rest between sets is, the more weight you will be able to handle.

Powerlifters can wait as long as 5 minutes between super heavy sets, on major exercises like squats, bench press and dead lift. Here are some example strength training splits you can use:

1) Monday – chest and abs
Tuesday – shoulders and back
Thursday – legs and calves
Friday – triceps and biceps

2) Monday – back and abs
Tuesday – legs and calves
Thursday – shoulders and chest
Friday – triceps and biceps

3) Monday – chest and triceps
Tuesday – biceps and back
Thursday – legs and calves
Friday – shoulders and abs

4) Monday – legs
Tuesday – shoulders, chest, triceps, biceps
Friday – calves, abs, back

Here are some of the exercises you can use for each body part:
Chest – bench press, incline bench press, dumbbell bench press, incline dumbbell bench press, dips
Shoulders – dumbbell presses, side dumbbell laterals, front presses, front dumbbell raises, upright rows
Back – chins, front pull downs, t-bar rows, bent rows, low cable rows, rack pulls, deadlift
Triceps – dips, extensions, french bench presses
Bicep – alternate dumbbell curls, machine curls, cheat curls, standing curls
Legs – squats, leg presses, hack squats, leg extensions, seated leg curls, lying leg curls, stiff legged dead lift.
Calves – standing calve raises, seated calve raises
Abs – machine crunches, crunches, hanging leg crunches.

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