Thread: Need to change my routine for strength...

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.

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.

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.

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.

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

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 .

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.

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.

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

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).

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

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.