Author: Waine Lasikiewicz
Are you looking to achieve balanced strength and size in your weightlifting journey? While many individuals focus solely on building size (hypertrophy) or raw strength, it’s essential to strike a balance between the two for a well-rounded physique and optimal performance. In this article, we’ll introduce you to a comprehensive weightlifting workout that targets all major muscle groups while ensuring you develop both strength and size.
(adsbygoogle = window.adsbygoogle || []).push({});
The Balanced Strength and Size Workout
This workout routine combines compound and isolation exercises to provide a holistic approach to muscle development. Aim to perform this routine 3-4 times a week, allowing at least 48 hours of rest between workouts for muscle recovery.
1. Squats (Legs)
Set 1: 4 sets x 8 reps
Set 2: 3 sets x 10 reps
Set 3: 3 sets x 12 reps
2. Bench Press (Chest)
Set 1: 4 sets x 8 reps
Set 2: 3 sets x 10 reps
Set 3: 3 sets x 12 reps
3. Bent-Over Rows (Back)
Set 1: 4 sets x 8 reps
Set 2: 3 sets x 10 reps
Set 3: 3 sets x 12 reps
4. Overhead Press (Shoulders)
Set 1: 4 sets x 8 reps
Set 2: 3 sets x 10 reps
Set 3: 3 sets x 12 reps
5. Deadlifts (Full Body)
Set 1: 4 sets x 6 reps
Set 2: 3 sets x 8 reps
6. Bicep Curls (Arms)
Set 1: 3 sets x 10 reps
Set 2: 3 sets x 12 reps
7. Tricep Extensions (Arms)
Set 1: 3 sets x 10 reps
Set 2: 3 sets x 12 reps
Remember to warm up before starting your workout and cool down afterward to prevent injury and aid recovery. Proper form is crucial to prevent injuries, so consider working with a fitness trainer if you’re new to these exercises.
Consistency is key when aiming for balanced strength and size. Gradually increase the weight and intensity of your workouts as you progress to keep challenging your muscles.