my school's strong man contest.

[IronSoul]

im in a strong man contest in a couple weeks. how can i get strong as possible in a week, meaning what is the best single week of workouts routine for bulk-up major strength increase.
i do 30 on biceps.
140 on vertical bench.
35 with dumbbells for bench press
90 x 18 per set on both lat pulldown and row pull.
i dont remember how strong my lower back is, but i have really bad posture.
i am 15, can do 12 dips, 12 bicep chin-ups, 4 lat chinups
1 am 6'2", 180lbs, 10-12% body fat
my legs are pretty strong though i dpnt remember what i do for them. i mostly do Martial Arts workouts for them. (can you target areas for fat loss?)
i dont know exactly what we do in the contest, but i'd like to improve really fast. also, what should i eat day of?

 

[P-funk]

???




???


how do you expect to gain strength in one week? It takes years of consistent training to have a decent amount of strength.

 

[Stu]

P-funks lying there is a special routine that gets you huge and superstrong in just a week, the thing is the people on here won't tell you it until you become an elite member.


lifes so unfair

 

[P-funk]

P-funks lying there is a special routine that gets you huge and superstrong in just a week, the thing is the people on here won't tell you it until you become an elite member.


lifes so unfair

muuuhhhhaahahahhahahahha..........join us or die!!

 

[IronSoul]

im already very strong for my age. how about 2 weeks. what is the best routine that lasts 2 weeks and will give me the most improvement once i recover a few days after?

 

[bio-chem]

at 6'2" 180 lbs im sorry to say your not yet strong for your size based on what you posted. 140 lbs on bench, you should be able to rep 225 at your height and weight

 

[ihateschoolmt]

im already very strong for my age. how about 2 weeks. what is the best routine that lasts 2 weeks and will give me the most improvement once i recover a few days after?

There is no way to increase strength in 2 weeks... with out maximum pump.

 

[DDan16]

2 weeks, okay. your gonna have to put weight lifting aside for now, to break the muscle down manualy. squeeze your arms really hard until it hurts really bad. This is how you tear muscle fiber faster. Give them a day or two to recouperate, and for the bruises to heal. drastic times call for drastic measures.

 

[drew.haynes]

There is no way to increase strength in 2 weeks... with out maximum pump.

Idk... my bench has gone up an average of 2.5lbs every week for the last 4 months... 40lbs total... it's possible for him to make some gains... but he is starting too late to make huge progress.

 

[IronSoul]

firstly, i AM strong for my age foo. My age is only 15. what regular 15 year old can bench 225. only this guy i know named demetre is stronger than me and 15. NOBODY ELSE IVE EVER MET.
140 is what i do, not what i can do.

i have been weight lifting for a long time. without it, i was under average atrength. i started in grade 6, and had my months of nothing. but no nothings recently and im almost in grade 11. ive been going to a health club for 1.5 years.

 

[ihateschoolmt]

firstly, i AM strong for my age foo. My age is only 15. what regular 15 year old can bench 225. only this guy i know named demetre is stronger than me and 15. NOBODY ELSE IVE EVER MET.

You have never met a 15 year old that can bench more than 140? Most people who have trained for more than 6 months can bench there own body weight if they aren't obesed.

 

[drew.haynes]

firstly, i AM strong for my age foo. My age is only 15. what regular 15 year old can bench 225. only this guy i know named demetre is stronger than me and 15. NOBODY ELSE IVE EVER MET.
140 is what i do, not what i can do.

i have been weight lifting for a long time. without it, i was under average atrength. i started in grade 6, and had my months of nothing. but no nothings recently and im almost in grade 11. ive been going to a health club for 1.5 years.

Calm down man, no one's doin anything to you. You're acting like you're 15... people are here to give you advice... don't freak out and get so defensive.

 

[IronSoul]

t'.
one guy sent talked as if i havent already been working out. and every body else is ignoring the fact that i said i do 140, but i CAN do around 180-200.

180-200!!!!!!!!!!!

 

[P-funk]

t'.
one guy sent talked as if i havent already been working out. and every body else is ignoring the fact that i said i do 140, but i CAN do around 180-200.

180-200!!!!!!!!!!!

well, it looks like you solved your problem of getting stronger right there. If you CAN DO 180-200 why are you wasting your time doing 140? That would be to light for you to increase your strength. You need to lift heavy and work on progressive resistance from week to week.

 

[IronSoul]

ya but i can only do 1 rep of that weight, sometimes 2 or 3.

 

[P-funk]

ya but i can only do 1 rep of that weight, sometimes 2 or 3.

so what. that is how you get stronger.

 

[universe]

really. i thought it had to be atleast like 7 reps.

 

[P-funk]

really. i thought it had to be atleast like 7 reps.

you thought wrong i guess.

 

[drew.haynes]

you thought wrong i guess.

For sure... I gain hard, but I gain really consistently as long as I eat big and lift in like a 3-5 or 4-6 rep failure range. I don't know everyone else's opinion on this, but I personally think AST-SS.com has the best workout strategies I've ever followed... I tried alot, but I never gained previously.

 

[Rpn1984]

lol....

 

[GFR]

firstly, i AM strong for my age foo. My age is only 15. what regular 15 year old can bench 225. only this guy i know named demetre is stronger than me and 15. NOBODY ELSE IVE EVER MET.
140 is what i do, not what i can do.

i have been weight lifting for a long time. without it, i was under average strength. i started in grade 6, and had my months of nothing. but no nothings recently and I'm almost in grade 11. I've been going to a health club for 1.5 years.

You're doing great Iron, since you started this thread you're bench has gone up from 140 to 180-200 and now to 180-200 for 2 or 3.....great work !!! keep training like that and in a week you will be benching 350-650 for 3 or 4 or 5 or 6.

 

[Fashong]

I see 8th graders benching over 200+ at my highschool gym....

 

[MillerMan]

the first time I ever really naturally benched as a freshman in highschool and never had done anything previously i could do around 155 a few times.

 

[musclepump]

I could leg press a lot in high school, not bench though.

 

[drew.haynes]

I could leg press a lot in high school, not bench though.

I could play Q3:Rocket Arena and UT2k3 Instagib like no one's biznass.

 

[LW83]

I see 8th graders benching over 200+ at my highschool gym....

Steroids, deffinately Steroids.

 

[JimDugba]

rtwrtwrtwrtwrtwrtrwtr

 

[THEUNIT(XXL)]

You're doing great Iron, since you started this thread you're bench has gone up from 140 to 180-200 and now to 180-200 for 2 or 3.....great work !!! keep training like that and in a week you will be benching 350-650 for 3 or 4 or 5 or 6.

HAHAHAHaha, if this ain't a future strong man I don't know what is!
But for real if you want to increase your strength, you should only do 4-6 reps
to failure. and make sure to rest enough before, at least 72hours. so then you've only got 4 days left hahahaha, just kiddin man, kick some ass and tell these biches that they lost because they do not visit IRONMAGAZINE.com