Strength Gain Advice needed pls 8)

[Yanick]

Hiya guys,

Yup, looks like I'm eventually coming around to your way of thinking guys!

As Yannick said
- I'm going to go heavy - keeping the Reps down - but not to Singles.
- O/H presses standing.
- good advice buddy!


Question:
as cow pimp said - not Heavy for too long - Is a Strength push for 4 weeks about right - then changing the loading as Yannick suggested?

yea you could cycle intensities, like going heavy for x amount of weeks, then go light for x amount of weeks. i don't personally like that form of periodization, because during the heavy cycle you could lose some muscle endurance and while doing the more endurance type stuff you could lose some max strength. what i would do is pick an exercise every session that you are going to work for pure strength, that mean 2-4 reps and the rest of the exercises you can go higher rep with, 5-10. every couple of weeks you can cycle the exercise that you are working your strength with, or you can just switch out the exercise for something else that is similar, IE squat heavy then switch to front squats, then good mornings and so on.

 

[CowPimp]

yea you could cycle intensities, like going heavy for x amount of weeks, then go light for x amount of weeks. i don't personally like that form of periodization, because during the heavy cycle you could lose some muscle endurance and while doing the more endurance type stuff you could lose some max strength. what i would do is pick an exercise every session that you are going to work for pure strength, that mean 2-4 reps and the rest of the exercises you can go higher rep with, 5-10. every couple of weeks you can cycle the exercise that you are working your strength with, or you can just switch out the exercise for something else that is similar, IE squat heavy then switch to front squats, then good mornings and so on.

Wonderful old conjugate periodization. Westside knows where it's at. This is one thing I really liked about Westside. I am good at lifting maximal weights, but not nearly as good at lifting submaximal weights repeatedly.

 

[marty 600]

Hiya All,

Just a quick "thank you" post guys!

2 weeks of weight training - with heavy squats, Deads and Bench.....

We did our 1st tryout of these fance lady drop moves....
..... I'm able to take the strain, and pull up cleanly now!

The dance partner was admazed!... and I was dead chuffed!

Cheers all,
Martin


PS:
The UK dance Championships is next month 4 weeks away - I'll let you know how we get on!

 

[CowPimp]

Hiya All,

Just a quick "thank you" post guys!

2 weeks of weight training - with heavy squats, Deads and Bench.....

We did our 1st tryout of these fance lady drop moves....
..... I'm able to take the strain, and pull up cleanly now!

The dance partner was admazed!... and I was dead chuffed!

Cheers all,
Martin


PS:
The UK dance Championships is next month 4 weeks away - I'll let you know how we get on!

Glad to hear you're doing well. Come on back when you hit a plateau so we can help you break it.

 

[marty 600]

Another Question on Barbell rows....

Hiya All,

Training is going well. Squating my own weight now!
(All 60kg of it.... )

Question:

BarBell Back rows:
How high should I be Pulling the bar up to??
I'm not getting it up to the Pecs at all - unless I really squeeze, even on a Empty Bar - not sure if forcing a motion is a good idea - especially if lifting heavy weights is involved.


Is it suppose to but a strain on my lower back - or is my movement wrong?
(I'm straight backed - Dead list type 45% squat position)

I'd like to perfect this one - looks like a good one for CORE Strenthening, and Holistic exertions.

Cheers
Martin



NB:
I couldn't get use to the zelcher squat movement - so I'm back to the std "Bar behind the head" idea

 

[CowPimp]

I usually pull the bar to my waist line/lower abdomen when I am doing bent rows. It feels most comfortable that way. You also recruit your lats more effectively, as the movement involves more shoulder extension.

Your lower back does a lot of work to stabilize your trunk while you are performing bent rows. As long as you maintain a neutral spine and don't round your back, you will be good to go. If your lower back is sore, just make sure you are able to differentiate between soreness and pain.

 

[marty 600]

Cheers CP!

 

[marty 600]

hiya guys,

Another question:

Deadlifts and squats:
Do your toes need to be pointing fwds at all times?
Or is different stances exercising different parts of the legs?


Reason I ask
- I have a habit of having my toes point away form each other (Say at 30 Degrees, as oppposed to paralell feet.)
- I noticed the inside of my thighs really tightening when I go down.
- bad form, or just different muscle emphasis??

 

[marty 600]

Come on guys! one of you ashould know out there!

I'm doing Squats tonight - and wanna know whats the correct form!

Cheers
Martin

 

[Squaggleboggin]

Most powerlifters have their toes pointed out. Just do what's comfortable for you. As long as your spine is straight or slightly arched back, you won't hurt yourself.

 

[CowPimp]

Point your toes out a little bit. Check out this article on raw squatting form:

http://www.elitefts.com/documents/causal_friday.htm

 

[marty 600]

Hiya Guys,

Just a quick post to say "thank you" to everyone who gave me advice on this crash weight train program (6 weeks - I got the strength gain I needed to do the job)

Competition went really well guys - we got into the finals - we were placed in top 3 in the UK!

Next Competition is in 5 months time - We'll take a break for a bit, then start training up.... I'll probably start up the weight again next week - 5 months this time - to beef up intelligently some more....

Cheers all!
Martin

8)

 

[CowPimp]

That's awesome. Good luck on your next competition. You'll take #1 this time!