Thread: Weight techniques

What are some major weight lifting techniques for gaining strength? I've now heard of HIT, P/RR/S, and a couple of others, so how about some more? Try to include not only the exercises but also the amount of weight, reps and sets to do, plus the time between sets and how many days apart the workouts should be. Or if there's a site that has a lot of them or a specific one about which you're posting, go ahead and post the link! I'm looking to get explosive speed/power and strength, not endurance. Looks don't matter very much to me either. Thanks in advance.

Originally Posted by Squaggleboggin

Would someone be able to explain the principles behind powerlifting techniques? Such as, "Very high weight with lots of sets and few reps per set results in more hypertrophy" or something like that...

Want to cut through the b/s. Lyle is really good at that. Here is a response from Lyle to a question asking quickest way to get strong as hell in a general sense.

Yes, move reps to 5 and lower. Sets might range from 3 to 8 for the primary exercise. Frequency of at least twice per week (some people like even higher frequency but this requires a lot of intensity cycling and planning). w/in the context of 2X/week, a lot of people like a heavy/light system. Or heavy/speed as per westside. Heavy might be 6-8X3 at a 4-5RM intensity, light might be 3-5X5 at a 6-8RM or even lighter (or speed work).

a moderate amount of tinkering/assistance work added to that would make sense.

Lyle

You could apply this type of thinking to bench, squat, deadlifts for example or a wide range of lifts actually.