Training to increase strength

CLAWS

CLAWS

CLAWS

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Just need some advice on the best way to increase my strength, arms, chest and legs mainly.

Am I right in understanding that doing max reps with low weight increases strength or is that stamina?

Im not really looking to get massive biceps or a barrel chest. Just want to be stronger than I am.

Any help much appreciated :)
 
CLAWS said:
Just need some advice on the best way to increase my strength, arms, chest and legs mainly.

Am I right in understanding that doing max reps with low weight increases strength or is that stamina?

Im not really looking to get massive biceps or a barrel chest. Just want to be stronger than I am.

Any help much appreciated :)
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Slow, steady. Less reps, heavier weights. Lots of protein. Try to eat more calories per day. DOing the excercises properly is KEY.
 
Yes, but as they're named, they're only supplements. Steaks , tuna, chicken, pulses are all good for sources of protein. Chicken iirc has the highest percentage of protein, may need someone to clarify that though.
 
EGGS. Red Meat.

:Edit: Try to do excercises directly before a meal, an ideal after excercise meal is something with eggs and a protein shake. This meal is the most important meal of the day strength wise.
 
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Ok that seems like a reasonable enough diet.

How about the amount of times you train during the week? Is 2-3 times a week fine or is this one of those training regimes where you have to stick to it everyday?
 
2-3 is fine.

Make sure you stick to heavy compound lifts (squat, bench, deadlift, mil press, chin-ups, dips etc)
 
Do different excercises each day, giving a rest of at least 1 day in between them.

Example

Monday: Calves, Biceps, Pecs
Tuesday: Quadriceps, Triceps, Other (Dorsal or deltoids)
Wednesday:Calves, Biceps, Pecs.
Thursday Quadriceps, Triceps, Other
Friday: Day off.
Saturday: Calves, Biceps, Pecs.
Sunday: Quadriceps, Triceps, Other.

That's just a random guide. If you feel the need to take more days free from workouts then do, otherwise you'll just rip yourself apart.

:Edit: Each session do two series of reps. So say 2 sets of 10 with a 30 second break.
 
Bill Starr's 5x5 is fantastic for strength gains.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

You can also download a sample excel template to show you how to set up the weights progression etc. If you don't really know what you are doing with regards to the lifts then personally I would recommend you spend a couple of months learning the lifts properly on a standard split first and find out what your 5 rep max's are.
 
Nice one guys. Much appreciated. Most likely Ill be starting this tonight. The days in between my training Ill probably be doing some light cycling.

At some point in my life I would like to run the New York Marathon, but my main priority is to increase my strength first as I already have a good level of stamina due to my martial arts.
 
CLAWS said:
Nice one guys. Much appreciated. Most likely Ill be starting this tonight. The days in between my training Ill probably be doing some light cycling.

At some point in my life I would like to run the New York Marathon, but my main priority is to increase my strength first as I already have a good level of stamina due to my martial arts.
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Make sure you're eating properly mate or most of the work you do in the gym will be in vain. Good luck! :)
 
suicidle_tramp said:
Is it a good idea to do extra cardio work whilst bulking?
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There's nothing wrong with it as long as you bare in mind that you will be burning extra calories that could have gone to building muscle. As long as you include the fact that you will be doing cardio while planning your diet then it's fine.

suicidle_tramp said:
P.S Gordy, is it ok to add you to msn?
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Absolutely mate, though I am not on MSN too often these days.
 
Digging up old thread, in effort not to start new one...

What repetitions should be done. I know for strength it is low weight, but should that be 2-3 repetitions or more like 6-8. Also how many times should those reps be done?
 
If there were definitive answers to questions like that there would be only one training book, one website and no discussions.

Best advise would be to scroll upwards to the 5x5 training program, it's the single most tried and tested training there is and it's all set out for you.
 
This is a routine i did based on bill starrs full body workout, found it really good for increasing my strength in the rugby season.

Monday: (Heavy day 5*5)

1. Squats
2. Bent over rows
3. Bench
4. Incline dumbbells
5. Abs workout

Wednesday: (5*5)

1. Squats (75% of monday)
2. Military Press
3. Deadlifts
4. Wide grip chins
5. Barbell curls

Friday: (5*5)

1. Squats (pyramid upto weight higher than monday)
2. Bench / Dips (i prefer dips on this day)
3. Bent over rows
4. Abs workout
 
oddjob62 said:
Please explain why they are crap?
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the 2nd part of my statement gave an explanation.

there are much better exercises for biceps than barbell curls. im guessing you dont like my posts, why not stick me on ignore, i will put you on ignore and we dont need to see each other posting?
 
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