Training to increase strength

correct form.

by using correct form in all exercises you can increase your strength.

for example, bench press, having the correct form and position on the bench will mean a smaller distance to push the bar, smaller distance should equal more weight being able to be applied. more weight brings more strength :]
 
Goatboy said:
because they can't be bothered and kid themselves that cycling/running or whatever is an alternative. Why would people worry about little things like the posterior chain when they could be doing their 20th set of cable flyes.
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No cause i dont want to get big just reduce body fat and def i dont do heavy weights, light weights but more reps, evey month i change from cycling too rowing, shoulders i use 14 kgs to 16kg dumb bells.
 
crashuk said:
No cause i dont want to get big just reduce body fat and def i dont do heavy weights, light weights but more reps, evey month i change from cycling too rowing, shoulders i use 14 kgs to 16kg dumb bells.
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I suppose you're one of these that is allergic to heavy lifting, and believe that high reps sets 'tone' muscles :/
 
crashuk said:
No cause i dont want to get big just reduce body fat and def i dont do heavy weights, light weights but more reps, evey month i change from cycling too rowing, shoulders i use 14 kgs to 16kg dumb bells.
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Then,simply put,you don't need weight training.Simple calisthenics coupled with lots of cardio and a superb diet is what you need.Weight training as you are doing it will not help as has already been pointed out by (sorry to say it like this) more knowledgeable people than you.The body is designed to work as a whole not in little bits and your workout is very 'top heavy'.As the opening poster is looking for a way to increase strength levels I feel your original post wouldn't have been very helpful to him.

If it works for you however carry on by all means.You certainly don't need our approval.It's just I feel you would get better results if you changed a few things :D
 
Goatboy said:
What do you believe light weights and lots of reps achieves?

None of what you said has anything to do with training legs, whether you care about big legs or not you still need to train them.
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too many people obsessed with bench press and bicep curls to remember legs and to an extent back!
 
ExRayTed said:
Then,simply put,you don't need weight training.Simple calisthenics coupled with lots of cardio and a superb diet is what you need.Weight training as you are doing it will not help as has already been pointed out by (sorry to say it like this) more knowledgeable people than you.The body is designed to work as a whole not in little bits and your workout is very 'top heavy'.As the opening poster is looking for a way to increase strength levels I feel your original post wouldn't have been very helpful to him.

If it works for you however carry on by all means.You certainly don't need our approval.It's just I feel you would get better results if you changed a few things :D
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it just to say this is what i do thats all,
 
Goatboy said:
What do you believe light weights and lots of reps achieves?

None of what you said has anything to do with training legs, whether you care about big legs or not you still need to train them.
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But i think cycling/ fast walking with 3kgs per leg at an angle and rowing does what i need.
 
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You didn't answer the question.

What you 'need' is to make sure every area gets a workout, skipping areas leads to imbalances which leads to injury.

Your training routine is a great example of how to develop a shoulder imbalance, your leg routine as it is won't give your hamstrings enough work - common problem for footballers is too much strength in the quadriceps and not enough in the hamstrings and that = injury.
 
You still didn't answer the question.

I'm talking about the muscles inside the shoulder. Your horrible, awful, terrible, sucks hard training program contains only pushing movements, no pulling, therefore you're causing an imbalance between the muscles inside the shoulder, result = bad posture and shoulder injury.

Read up on rotator cuff injuries
 
crashuk said:
ok what one would you recommend
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Firstly I'd really be asking yourself what your goals are.If they are,as you say,simply to provide more definition to your existing musculature then I'd suggest a good diet and simple aerobic exercise.This will lower your overall bodyfat levels to reveal more of your muscles.

Be aware however that you will lose some size doing this though.You will find it hard to avoid losing some muscle mass with the fat.It isn't impossible just very difficult.

If you need to bulk and shape a little and you aren't a beginner then pick any of the more popular split routines out there.Don't neglect your legs though ;)

If you are a relative beginner then a basic strength building routine based on compound exercises would be better suited.And less is definately more in this regard.Three days on and four off per week with only 3-5 sets of 5-8 reps for each lift.I can post a couple of good starting routines if needed or simply check out the sticky at the top of the page.

Like anything you build your body needs a good foundation.You don't have to want a Jay Cutler style body to use good compound lifts..just do it till you have the size you need which by the sounds of things won't take you too long.Doing it properly takes time and effort.

You shouldn't feel intimidated by the replies here..people are simply trying to help you :D

It's just most of us have seen waaaay too many new guys pounding away on rubbish routines that do nothing but injure then wonder why they make no progress.We want to see you build the body you want :D
 
what i do is HllT cycle machine 2 mins slow, 40sec fast 20 25 mins and low level fast walking with 2 x3 kg to reduce my fat, and rotate this with rowing.
the move onto the weights.

The work on my chest triceps sholders bit of back, dont do much biceps cuz most what i do involves them, high reps started at 12 10 8 now doing 16 14 10 on most of my weights. would like to do pull up and dips but they dont have that their.

dont eat red meat, have jordans crunchy in the morning, lunch and dinner pasta, white meat, veg, nuts, pumpkin seeds, sunflower seeds. boiled egg after i leave the gym.
 
yes which work out is the best then?
Lateral Raise (pulling) for shoulders

back Weighted Supine Row that any good (pulling)
 
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Monday: Squat, bench press, military press, dead lift

Wednesday: Squat, bench press, military press, dead lift

Friday: Squat, bench press, military press, dead lift

Heavy, low reps, anything from 5 to 1 rep per set, lots of sets. Throw in some plyometrics, and make one of the days a speed drill to increase your power when you start hitting high weight. Try and get hold of a heavy sand bag, start with maybe 100lbs, and farmers walk with it, shoulder it and walk around, or even clean and press / military press with it. Do this a few times a week. Train like a monster, and add more pounds to all lifts whenever you can. There are plenty of other lifts great for incresing strength, so look around, but ignore anything body building related.

Work on your grip, loads of pretty boys at my gym lift like fags, and have weak womens hands. Grip strength is very important.

Read this as well: http://www.trulyhuge.com/dinosaur_training.htm
 
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Depth said:
Monday: Squat, bench press, military press, dead lift

Wednesday: Squat, bench press, military press, dead lift

Friday: Squat, bench press, military press, dead lift
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I'm a huge fan of heavy compound lifting but that looks like a pretty unbalanced workout to me. I have no doubts good gains would be made from this but I'd be worried about doing this for any length of time.

No real upper back work, zero bicep work, zero calf work, little ham's work, zero rear delts work, little obliques work, upper chest?
 
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