training for strenght questions

  1. New Member
    kung fu panda's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Oct 2009
    Posts
    36
    Rep Power
    82
    Level
    6
    Lv. Percent
    12.21%

    training for strenght questions


    hey guys im somewhat of a new comer, i get alot of new advice from people at the gym and there all big strong people but just wonderin what u think

    what im basically looking for is to minimize size and maximize strenght, i wanna get a strong as possible but i dont want a workout thats ganna make me massivly swell, some guys are saying do alot of bar workouts useing the 3 reps, 3 sets ruine at high wieght, other guys say 5 sets, 5 reps low wieght start, adding on 10-20 pounds between reps, just looking for some advice from some other pro's out there, i got a solid base now, my bench has been going up about 10lbs a week on the 3 reps, 3 sets routine and my size isnt gettin bigger but if the 5 reps, 5 sets is better i wanna switch.


    my bench now is max 295

    i also was told to focus on 3 main muscles groups, the legs, the back, and the chest, and the rest wil come naturally with the others

    so any info is great, just looking for a good direction, although my workout seems to be working pretty nice

  2. Advanced Member
    Gonzo14's Avatar
    Stats
    5'8"  197 lbs.
    Join Date
    May 2009
    Posts
    813
    Rep Power
    478
    Level
    22
    Lv. Percent
    63.87%

    If you looking just for strength, with little to no concern about cosmetic appearance your general rule of thumb is low reps, high weight, med sets. 5x5 is a good routine, i personally like. I also know a few people that do 6-8 1 rep sets.
    Also work in pyramid sets.
    10 50%1RM
    8 65%1RM
    6 75%1RM
    4 85%1RM
    2 95%1RM
    1 100%1RM
    1 105%1RM
    then back down in similar fashion. Its a good way to blast past 1RM.
    as far as weather 3x3 or 5x5 is better your going to have to try both and see how respond to it.
  3. Senior Member
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1094
    Level
    32
    Lv. Percent
    87.3%
    Achievements Activity ProPosting Pro

    look up ed coan DL,bench squat routine. try thouse out or look up 5/3/1 by jim wendler or westside barbell (tho this is hard to come up with a routine for) try these out and then id do some 20 minute hytrophy work at the end to keep lookin good !
    •   
       

  4. New Member
    kung fu panda's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Oct 2009
    Posts
    36
    Rep Power
    82
    Level
    6
    Lv. Percent
    12.21%

    alright thanks guys
  5. Advanced Member
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Age
    38
    Posts
    862
    Rep Power
    578
    Level
    23
    Lv. Percent
    16.59%

    Start reading at elitefts.com. After 6 months of reading the website front to back, you will be good to go. Here are a few things i can tell you that i think will help.

    Pull every week, one all out set of 3-5 and use the dead variations.

    start doing standing overhead work

    hammer your posterior and abs (not crunches)

    Train the lifts, not the muscles.

    The last one is a mindset you have to get in, if you want to train to be stronger.
  6. Senior Member
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1094
    Level
    32
    Lv. Percent
    87.3%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by jcp2 View Post
    Start reading at elitefts.com. After 6 months of reading the website front to back, you will be good to go. Here are a few things i can tell you that i think will help.

    Pull every week, one all out set of 3-5 and use the dead variations.

    start doing standing overhead work

    hammer your posterior and abs (not crunches)

    Train the lifts, not the muscles.

    The last one is a mindset you have to get in, if you want to train to be stronger.
    yup he knows what hes talking about. and you can add in hytrophy work as well if u must. i go straight from power rack to bow flex type machine abd do light weight toning stuff
  7. New Member
    JeffD's Avatar
    Stats
    5'11"  240 lbs.
    Join Date
    Jan 2009
    Posts
    149
    Rep Power
    5907
    Level
    11
    Lv. Percent
    54.96%

    Just keep it simple, M/W/F squat/bench/dead days. Figure out your 1RM on all 3, then learn how to use Prilepin's table to figure out your training weights. All the fancy 'programs' out there that people swear by (5x5, 5/3/1, whatever) are basically manipulations of Prilepin's table. It's very easy to figure out a basic progressive 4-5 week cycle using that.

    Work up to a couple of heavy singles or triples on your main exercise, do a heavy accessory movement in the 5x4-6 rep range (floor press for bench, etc) then 2 or 3 8-10 rep range hypertrophy and core. If you set it up like I did above, I'd do your main deadlift accessory after squats and vice versa.

    For example (%s are a ROUGH estimate, just as examples):

    Monday - Squat for triples, GMs or rack pulls 4x6, pull throughs 4x12, hanging leg raise 4x10

    Wed - Bench 2x1 (90%), 3x3 (80%), weighted dips 5x8, DB front/rear raise superset 3x10/10, row 3x10, decline situps 3x10

    Friday - Deadlift 5x1 (80/85/90/92.5/95%), opposite stance box squat 5x5, hypers 4x12, standing ab pulldowns 5x10

    Mix up your accessory work every 3-4 weeks and take a deload week every 4 or 5 weeks and you can progress on something this simple for years and gains tons of strength and size (depending on diet of course).
  8. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,766
    Rep Power
    1317344
    Level
    94
    Lv. Percent
    30.91%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Number 1 thing, IMO, is to learn how to effectively train the core and glute/hamstrings. These not only prevent injury, but also increase your lifts more than anything. Dynamic and static stretching should also be done at the end of every session.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  

  
 

Similar Forum Threads

  1. over training questions?? am i over training
    By jceabuca in forum Training Forum
    Replies: 13
    Last Post: 10-13-2009, 09:28 PM
  2. many training questions
    By ChrisDono in forum Training Forum
    Replies: 0
    Last Post: 09-24-2009, 03:33 PM
  3. Strenght routine for strongman training
    By pd92 in forum Training Forum
    Replies: 0
    Last Post: 12-17-2008, 05:16 PM
  4. Ab training questions
    By whale in forum Exercise Science
    Replies: 3
    Last Post: 01-07-2004, 02:54 PM
  5. Training questions - help!
    By cpwhite in forum Exercise Science
    Replies: 1
    Last Post: 04-09-2003, 04:21 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in