IronFist needs a new weight lifting program
I need a weight lifting program that incorporates the following:
Strength: Duh.
Size: I've lost like 12 lbs.
Explosiveness: Why not?
Endurance: To much 5 rep crap (even 10 sets of 5 reps with only 1 minute rest) has completely killed my muscular endurance. By muscular endurance, I mean lifting 5 reps was fine, but I couldn't do 6 or 7, even at very low weights.
So I'm asking like a newbie because everytime I lift like a normal bodybuilder I get bigger but no stronger. And I can get strong with 5 rep stuff but then endurance goes out the window. I don't want to max all of them because I know that's not possible, but I'd like a decent combination.
I guess I want something westside style, but when I look at their programs I don't understand them.
So, if I was going to combine sets of 8 reps with explosive stuff and then lower rep strength stuff, what is the best way to do that? Should I have one day of each per week (that's similiar to what westside does, right?)? Or should I do like 8 rep sets for a while and then switch to lower rep higher weight stuff? How long should I do each one for?
I've also tried doing just 5 sets of 8 reps with the same weight each time with 1 min rest, but I'm not sure if there's a point to doing that because if it's hard to complete like the 3rd or 4th set, I know I won't get all 8 reps on the last set so then I can't finish the sets and I don't want to increase the weight any for the next day.
^That was a long sentence.
Alright. Advice please.
IronFist
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<BombScare> i beat the internet
<BombScare> the end guy is hard.