Need to change my routine for strength... [Forum Archive]

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Need to change my routine for strength...

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Posted by: Seanp156

I've had some decent splits since november, althought they have all been 6 reps or more (very few exercises were as little as 6 reps). I've mostly been getting a feel for the lifts and proper form and I have gained about 8-10lbs since I started.

I think this will be the last week of my current split and I'd like to start going for strength. Right now I'm think about going for a 4-6 rep range and using dumbbells on most of the shoulder and chest movements, while doing all the typical back/leg exercises.

My question is, would a P/RR/S routine be more affective for gaining strength than just adding more weight and lowering reps for a while? Also, I understand what Power and Rep Range require you to do, but what exactly does the Shock week entail? Just doing different exercises than normal?

As for my diet I'm on a bulk eating about 3500-4000 calories a day of mostly clean food getting around 121g fat, 402g carbs, and 282g protein per day.

My main goal right now is to hit 180lbs by the end of summer which shouldn't be too hard, but do this while staying under 15% BF. After that I'll either cut if I don't like how I look, or keep bulking until I either want to cut or I hit 200, but that'll probably be a while.

I don't really have any specific strength goals "like bench 200 by july" or anything, as long as it's improving, I'm happy.

Posted by: KarlW

My thoughts are that to gain strength you need to train for strength. Meaning, low reps and heavy weights. You could check out known strength routines that are around like Westside? I'm not the best one to offer much advice on this.

As for P/RR/S, the Shock week is supposed to be anything different yes, but with the idea that to really shock your body some advanced training techniques can be employed. Pre-exhaustion sets, supersets, dropsets, etc even switching the routine around for that week, like training antagonist muscles together and stuff. Some people do something like P/RR/RR/P/RR/RR/S so that the Shock week is really a shock and not just another week that you do as often as the others.

Posted by: Seanp156

I did a search for Westside and didn't really come up with anything specific, I'll probably google it later when I have time. For some reason, Karl it seems like you're usually always the first/only one to reply to my threads

. the P/RR/RR/P/RR/RR/S thing sounds like it might be a good idea, maybe I'll try something totally new like that when summer comes.

Posted by: reg56

http://www.wannabebig.com/article.php?articleid=46
Here is some information on Westside Training. I've heard very good things about Westside from different people, and if it's strength you're looking for, then I would give this a try.

Posted by: Mudge

Westside Barbell will turn up more results, you can also search on Conjugate Method. Strength training becomes much more complex than low reps with heavy weights, bands, chains, sled drags, speed training, mixing the movements - are all things that come into play for continued strength gains.

Posted by: P-funk

you can read all the westside articles at elitefts.com or there are some at westside-barbell.com

Posted by: Seanp156

Thanks guys, looks like I have plenty of reading to do ahead of me.

Originally Posted by reg56

Here is some information on Westside Training. I've heard very good things about Westside from different people, and if it's strength you're looking for, then I would give this a try.

Give what a try exactly? Did you post any other information except what I quoted? If so, it didn't show up in your post

Posted by: primus_122

westside is mostly about training the 3 main lifts (Squat, Bench Press, Dead Lift) and you work their counter parts to make them stronger and also so diffrent exercises of the same kind to make you stronger. for example Bench press, Board Press, bench press with chains, close grip bench press...... thats westside in a short explaination. but read those links above, they will help you with lots, i would recomend you reading dave tates page on elifts.

Posted by: reg56

Originally Posted by Seanp156

Thanks guys, looks like I have plenty of reading to do ahead of me.

Give what a try exactly? Did you post any other information except what I quoted? If so, it didn't show up in your post

Oh geez, my bad man....forgot to add link. I'll add it to my original post, sorry about that.

Posted by: Seanp156

Originally Posted by reg56

Oh geez, my bad man....forgot to add link. I'll add it to my original post, sorry about that.

Lol, np it happens. Glad I asked

Posted by: Squaggleboggin

I took Mudge's advice (always a good thing in my experience; he's been very helpful to me) and I started a different type of training just yesterday. I do one week with 8 sets of doubles, and I work on moving the weight as fast as I can (still with good form of course) and I try not to decellerate it near the end of the movement (use about 50-60% of your max so you can really control the weight). The next week entails working on strength, with just 3 sets of doubles with very high weight (about 90% of your max) and this will build strength. Since speed + strength = power, I figured this would work out quite well. So far I like it, but like I said, I just started it yesterday. I'm confident it will show good results though, and it does a good job to make sure I don't get bored (I only rest about 15-30s between each set in the speed week).

Posted by: Seanp156

It seems like this will take a lot of planning and playing around with to come up with a good routine.

Posted by: KPorter

westside is awesome. i did it a couple of months ago and saw awesome gains in strength, specifically my bench. it went from around 185 to 230. and at the time i only weighed 150. i was shocked at how my much bench increased.

Posted by: APG

Your diet is really good

mine really bad

Anyway I am relatively strong and always go as heavy as I can without using shitty form. Since I have been doing SLDL over the past few months all my lifts have gone up. I guess you should concentrate on compound movements moreso than isolation ones ie squat, deads, bench. Once you stop improving alter your routine. Make you you record every w/o to see how you are progressing.

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