Thread: i have a good training idea for strength and size

I tried something like this a while ago. All I can say is good luck adding that many reps to that kind of wait in the time period you specified. If you keep following the same routine you'll be sure to hit a plateau pretty quick.
I rate this workout a D- from my experience.

it was just an example i know u will not be adding 2 reps to ur 3 rep max every week, read the whole post

Originally Posted by mike456

ok i thought of this, its not that complicated but i think it is good if someone is looking for strength and size, u guys can tell me what u think

this is it- u can keep ur current routine , but u can only do each exercise once a week. ok so u choose a weight u can get for a max of 3 reps, i suggest u do 3 sets for each exercise, so ull prolly get 3 reps the first set than 2, than 1- so every week u stay with this weight until the first set goes over 12 reps ,but if u want strength, size, and endurance than stay with the weight until u get over 15-20 reps

here is an example of this method with bench press trainin for size/strength
week 1
(200 for 3 is ur max) 200 for 3, 2, 1 or 2- what ever u get-make sure u get every rep u possibly can
week 2- 200 for 5, 4, 3 week 3- 200 for 7,6,5
week 4- 200 for 9,8,7 week 5- 200 for 11,10,9
week 6- 200 for 13, 12, 11-ok so now u got over 12 on ur first set so make the weight higher so its ur max of 3 again
(this is just an example i dont think ull gain 2 reps on ur 3 rep max in one week ull probably add 1 rep)

#9

let me try to simplify:
if u want to train for strength and size
get a weight that u can get a max of 3reps do 3 sets of an exercise with that weight but try to only do that exercise once a week, your first session u will prolly get 3,2,1reps (take 2min rest between sets), keep the same weight and do that same exercise for 3 sets once a week- than when u get to 12 reps on your first set(eventually) up the weight so it is ur 3 rep max again(ull prolly add about 50 pounds)
this way ull be training for strengh and size, write the weights u lifted in the beginning and youll see ur numbers jump up crazzy

If I had to go over 12reps to add weight, I'd never have added weight to anything, ever. I prefer being strong.

i said if u want streength and size- if u didnt know 1-5 reps is for strength, and 6-12 reps is for size

maybe the mods will understand

I'm aware.

Originally Posted by mike456

maybe the mods will understand

I doubt it

u still dont understand foreman?? ry readin it again

Originally Posted by mike456

u still dont understand foreman?? ry readin it again

I understand that it is not a good workout.

o lol, i thought u just didnt get it, u acan do it with any routine its just the reps and weight so that ur training both for strength and size- because most people want both, i want strength more but i also want size..

I just tried this a minute ago and I maxed on bench 45lbs more just byu doing that ass a wormup. Damn I love you for posting this.

Originally Posted by mike456

let me try to simplify:
if u want to train for strength and size
get a weight that u can get a max of 3reps do 3 sets of an exercise with that weight but try to only do that exercise once a week, your first session u will prolly get 3,2,1reps (take 2min rest between sets), keep the same weight and do that same exercise for 3 sets once a week- than when u get to 12 reps on your first set(eventually) up the weight so it is ur 3 rep max again(ull prolly add about 50 pounds)
this way ull be training for strengh and size, write the weights u lifted in the beginning and youll see ur numbers jump up crazzy

your simple enough!!!!

Originally Posted by mike456

let me try to simplify:
if u want to train for strength and size
get a weight that u can get a max of 3reps do 3 sets of an exercise with that weight but try to only do that exercise once a week, your first session u will prolly get 3,2,1reps (take 2min rest between sets), keep the same weight and do that same exercise for 3 sets once a week- than when u get to 12 reps on your first set(eventually) up the weight so it is ur 3 rep max again(ull prolly add about 50 pounds)
this way ull be training for strengh and size, write the weights u lifted in the beginning and youll see ur numbers jump up crazzy

Damn that shit is more confusing then your first post. But this does work. I just bench pressed 75lbs more then my last weeks max. Thanks for this workout dude!

Originally Posted by ForemanRules

I understand that it is not a good workout.

#15

I think whatever your posting is common knowledge.

You are just suggesting progressive overload in the form of increased work per set and total volume.

Originally Posted by CowPimp

You are just suggesting progressive overload in the form of increased work per set and total volume.

yea, and aside from that it will only work for so long (probably not even long enough to get your 3RM turned into your 12RM).

i been doin that and in about 3-4 weeks i put my 4rm up to a 10rp max-when i get to 12 im goin to puch the weight up so its a 3 rep max again, and see if the same happens(i use a push, pull, legs)

Originally Posted by mike456

i been doin that and in about 3-4 weeks i put my 4rm up to a 10rp max-when i get to 12 im goin to puch the weight up so its a 3 rep max again, and see if the same happens(i use a push, pull, legs)

When you're new to lifting it is a definite possbility. That is too aggressive to work with an experienced weightlifter though.

I must be missing something. You're supposed to go from your 3 rep max to 12 rep max in how long? Like 20 years?

seriously it takes a hella long time from 3rm to 12 rm. prob take me more than 12 weeks.(only working pecs once a week)

Originally Posted by mike456

ok i thought of this, its not that complicated but i think it is good if someone is looking for strength and size, u guys can tell me what u think

this is it- u can keep ur current routine , but u can only do each exercise once a week. ok so u choose a weight u can get for a max of 3 reps, i suggest u do 3 sets for each exercise, so ull prolly get 3 reps the first set than 2, than 1- so every week u stay with this weight until the first set goes over 12 reps ,but if u want strength, size, and endurance than stay with the weight until u get over 15-20 reps

here is an example of this method with bench press trainin for size/strength
week 1
(200 for 3 is ur max) 200 for 3, 2, 1 or 2- what ever u get-make sure u get every rep u possibly can
week 2- 200 for 5, 4, 3 week 3- 200 for 7,6,5
week 4- 200 for 9,8,7 week 5- 200 for 11,10,9
week 6- 200 for 13, 12, 11-ok so now u got over 12 on ur first set so make the weight higher so its ur max of 3 again
(this is just an example i dont think ull gain 2 reps on ur 3 rep max in one week ull probably add 1 rep)

Well that sounds all good BUT that is about the same as taking your 1rm from 215 lbs to 280 lbs in 6 weeks. A gain of 65 lbs. DON'T THINK SO. You need to re think this again.


Tough

A gain of 65lbs on bench in 6 weeks is possible, very possible.

Originally Posted by huesoloco

A gain of 65lbs on bench in 6 weeks is possible, very possible.

Yeah if you were natural and start juicing. What about the guy who's been training for years without the juice. Highly unlikely.

it doesnt matter how long it takes-all it matters is that for a period of time ull be training for strength and for a period of time u will be training for hypertrophy, if ur goin for strength and size- alot of people are- i think it is good, start out with a weight u can get for 3 reps, and stay with that weight until u hit 12, then push the weight up so that u can only get 3 again

Originally Posted by huesoloco

A gain of 65lbs on bench in 6 weeks is possible, very possible.

Sure your right. well your our guinea pig. You max at what 315 right now. So by july we want to hear from you again that you are now bench pressing 380 lbs. Show us please.