prolink007

@Machete What do you mean by this? Are those separated into sets? If you went to the gym to do those exercises for muscle density/strength growth, how would you separate those into sets? Is there anyway to super set those together? What do you mean by "* variation"? Variation of what? Thanks for the information!

@Harriet Thanks, sounds great. Will adjust my routine and see how it goes.

@Harriet Been climbing about 2-3 times a week since May 2019. And everything seems to be improving. I am just wanting to find more ways to get better and better and make get into the harder routes. I am basically trying to create a supplemental strength routine to my climbing. Been running for many years. Started doing strength training a few weeks ago.

@Harriet Dumbbell chest press. I did, at least feel like i did. =) I climb frequently. My routine for the week is going to be the following: Monday - climbing and strength training - 5 mile run Tuesday - rest - 5 mile run Wednesday - just climbing Thursday - rest - 5 mile run Friday - climbing and strength training - 5 mile run Saturday - very very light climbing < 15-30 minutes - 5 mile run Sunday - very very light climbing < 15-30 minutes So, knowing my weeks routine, what would you change about your suggestion? My biggest concerns are my shoulders, back, core, and grip stength.

@Harriet Sounds good to me. I don't know what i am doing. Trying to get some advice from people who know what they are doing. With the 2 different leg lifts, i was trying to work different motions that i would be doing in climbing. Lifting my legs to the sides and in front of me. Trying to target those different muscle groups. This could be wrong, just seemed right to me. What are the two types of horizontal press you are mentioning? Are they working the same muscle groups? Yes Thanks

I am trying to build a routing for building dense muscle for strength and power. I don't want to get big or gain weight, but i want to get stronger. I am trying to train for bouldering. So, really good weight to strength ratio. I have roughly 30-45 minutes twice a week to do this. I have read that for the type of training i am wanting to do, i need to be resting ~3 minutes between each set. This makes each thing i want to do take at least 15 minutes. I am wanting to do 5 sets of all my things. I have read stuff about super sets, but supposedly that is not good for the type of training i am wanting to do. Is there anyway to do the things i am wanting to do within 30-45 minutes and accomplish my workout type? Here are the things i am wanting to work on. I am doing my repetition maximum on these by adding weight where needed. external rotations 5setsx5reps wrist curls 5x5 squats 5x5 overhead press 5x5 hanging leg lifts 5x5 angled leg lift 5x5 pull ups 5x5 chest press 5x5 ring push ups 5x5