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Strength training help please
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03-20-2006, 11:14 AM
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#1 |
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Registered User
Join Date: Jan 2005
Posts: 26
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Strength training help please
I've been getting conflicting answers at the gym from different people. I want to gain strength. Is it best that I do a few warmup sets and then try to do my max for about 6-8 reps, 3 sets, then move on to a different exercise? But, could I start light, do 12 reps, work my way up to my max, do 3 sets of 6-8, then work down, lowering the weight and trying to do as many reps as possible, or would this only improve endurance and possilby burn me out?
Also, are there any muscles that require more reps and sets than others to gain strength? Thanks for any help! |
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03-20-2006, 06:04 PM
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#2 |
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Amor Fati
Join Date: Jul 2002
Posts: 3,798
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1-5reps for strength
6-12 for hypertrophy 12+ for endurance of course there are different kinds of strengthl. being able to squat 12 reps with 400lbs is different from squatting 500lbs for a single, double, or triple and although both are impressive feats of strength, the former is not a guarantee of the latter and vice versa. what specifically do you need the strength for? if you answer us this question we can help you out. |
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"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek
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03-20-2006, 06:07 PM
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#3 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,432
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Quote:
 yes master.....what ever you say master. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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03-20-2006, 06:10 PM
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#4 | |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Quote:
If not long, just stay in the 6-10 rep range after adequate warm up sets (that don't burn you out) and you'll get stronger. If you have been working out for a while and are specifically looking to start increasing your 1 rep max then there is more to the story. Go do some searching for 1 rep max training. |
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What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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03-20-2006, 07:26 PM
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#5 |
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3UZFE
Join Date: May 2005
Location: United States
Posts: 2,636
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Sorry to sound dumb, but what is hypertrophy?
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03-21-2006, 10:06 AM
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#6 | |
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Liftis Bigis Weightis
Join Date: Nov 2005
Location: location, location..
Posts: 83
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Quote:
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"I just have shit bag genetics but a good work ethic." P-FUNK
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03-21-2006, 07:17 PM
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#8 | |
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Amor Fati
Join Date: Jul 2002
Posts: 3,798
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Quote:
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"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek
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03-21-2006, 07:18 PM
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#9 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,432
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Quote:
do you workout anymore? |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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03-21-2006, 07:31 PM
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#10 | |
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Amor Fati
Join Date: Jul 2002
Posts: 3,798
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Quote:
i'm actually thinking of starting a journal...again. |
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"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek
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03-21-2006, 07:32 PM
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#11 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,432
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Quote:
do it. you should get into a push/pull meet....how is your ankle? dax is getting pretty stronger. Fucker benched 340 last week for a single. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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03-21-2006, 07:36 PM
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#12 | |
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Amor Fati
Join Date: Jul 2002
Posts: 3,798
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Quote:
ankle is doing fine i think, just a little bit of pain when dorsi flexing but nothing crazy. ROM is getting better, i do calf raises and shit for flexibility  dax is a sick fuck. thats fuckin strong, is he still ~180? cause thats impressive as hell. bout to go squat... i'll talk to ya bro, we still gotta chill before you leave. my weekends have been packed solid but i should have some free time in a week or two. |
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"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek
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03-21-2006, 07:45 PM
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#13 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,432
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Quote:
Dax is about 200-205.....Fucker bulked up big this winter to like 210!!! I am the light weight now!! haha. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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