Thread: I want STREGTH!!!!!!

It's not just about heavy weights. It's about proper diet and nutrition, proper rest, and recovery. It is also a misconception where people think if they change their exercise routine they will stimulate more growth so your body does not adjust to the same exercise. That isn't true. You have to change the frequency of your lifts. You might want to try gopros P/RR/S program to do just that. Read my links below my Christmas stuff.. (You will need to scroll down). But other than that there are several bulk lifting methods. You need to find one that works for you. I use what I believe most would call a pyramid method. So for the program I described, P/RR/S P stands for Power. Here I do a 6-5-4 rep pyramid. I lift as heavy as I can for 6 reps, then I add like 10 or 20 pounds and lift 5 reps, then add again and do 4 reps. After one to two weeks of lifting that method then you switch to the Rep Range (RR), then finish up with Shock (S). I generally do 3 exercises per body part... But in the couple years I have lifted, I have definately gained strength... But again make sure also that you're getting the proper rest, recovery and nutrients. Make sure you're getting the proper amount of Protein. You're not going to see big muscle mass gains without the adequate amount of protein and nutrician.

The real question is; who doesn't want stregth?

That is a good point Duncan
But the point here is....this person is having problems getting it .

If you want strength then train for it. Use the compound movements and lower repetition schemes (5 or less). You can gain strength with higher reps but I assume you define strength as an ability to demonstrate a high 1 RM. If so, you need to train with lower reps.

Isn't that what I said Chris? ....
Well I did say to change up frequency too..
But Yes, the 6,5,4 Power portion is targeted for mass and strength.

I wasn't sure, you recommended GoPro's routine and am not sure what it entails.

Originally Posted by Duncans Donuts

The real question is; who doesn't want stregth?

Literate people who own dictionaries, i believe.

At least someone got it

What does literate mean?

Originally Posted by TCD

Literate people who own dictionaries, i believe.

Originally Posted by sweatshopchamp

Im getting really frusturated because I can gain muscle but I really struggle to gain strength. Why!? I have checked my form, changed up my workout, and used heavy weights. I really need help. I want strength! Oh ya Im talking about the bench press.

bench press is a typical compound exercise, you need to find out your weakness, e.g. triceps, shoulder etc. and target those areas.
if your weakness is at the top you can also work on partials to improve your weakness.

3 exercises that has very good bench strength carryovers are dips, CG bench, and military press, do them if you are not already.

Sweatshopchamp,

I don't think you stated benching originally...well maybe I missed it. In any case all those things I mentioned should be followed to achieve maximum growth... And as emphasized you want to use a bulk routine and keep adding weight to your bench to increase strength progressively.

Here is a great link as well that is targeted toward improving your Bench.
IMPROVE YOUR BENCHING PERFORMANCE

I just finished my 7th week of Westside. In this time period, I have moved from 225 to 245 on my bench press, a 255 to 275 squat, and a 305 to 355 deadlift. I will be trying for a new squat record on Monday, and a new bench press record on Wednesday. I am highly confident I will hit a new record on both.

www.elitefts.com has some good information about this program. If you want to gain strength, then train like it...

What is 245 COw, your 1RM?

Originally Posted by Randy

What is 245 COw, your 1RM?

Yes.

Gimmie an "N"....