want to get stronger

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    bigguns51's Avatar
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    want to get stronger


    Ok guys need a little help,ok when im lifting i do 8 to 10 reps to cant lift any more times,but the question i have is how many reps should i do to get stronger?

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    Quote Originally Posted by bigguns51 View Post
    Ok guys need a little help,ok when im lifting i do 8 to 10 reps to cant lift any more times,but the question i have is how many reps should i do to get stronger?
    There really is no one routine that will give you strength, because it all depends on the person and diet. What I would recommend is a 5X5 routine. I would start out with a 3X/wk routine working 1day on bench, 1day on squats and a 3rd on dead lifts. In would say run a 8-12week cycle and try and increase the weight on the compound movements each week until you hit a plateau. Once the plateau is reached lower then sets and reps to a 3X3 routine. Of course you need to add accessory exercises to your 3 days and pick those accordingly to what lifts will help the three compound movements(squats/deads/bench). Start there and see where it takes you. As far as diet find out your BMR and how many calories you need to stay stable, then add 300-500 extra calories to that. Be sure and get in at least 1.5grams protein/lb body weight. Hope this helps. As far as supplements I believe a simple creatine product would help alot. SAN V-12 Turbo is one I have used and gotten great results... hope this helps...:dl:
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    My routine now is chest day
    dumbell bench-80 lbs dumbells 10 times 3 sets
    incline
    decline
    butterflys

    back deadlifts-10 times 3 sets
    lats
    anyway im doing all the right things i just do 10 reps of 3 sets and it seems im not moving up om my bench,cause some guy said that dumbell bench would help but im stuck on 80 lbs bell for 3 weeks now and really struggling on the 10th one.
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    using singles for compound lifts 5-8 sets of 1 and then 5 sets of 3 on accesory lifts.
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    r u a bodybuilder or power lifter? .... trying to grow or r u only worried about strength?
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    For strength development stick to the basics, lift heavy (but safely) and rotate exercises. You don't need 3 different pressing movements finished with some weak ass isolation movement. If you are doing that much you damn sure aren't going heavy on any of them.

    A 5x5 would be a good program to start as would Wendlers 5/3/1 program. You can get about 99% of the info on the program over at elitefts in Jim Wendlers Q&A. I've been using it about two weeks and I really like it.
  

  
 

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