Thread: Optimim strength gains??
04-10-2005, 02:19 PM #1
Optimim strength gains??
What is done to get optimum strength gains??? as for these 3 months I want to work on srength strenght strength. My body is just growing like a mother ****** but I am week as hell.
04-10-2005, 04:06 PM #2
If your going for pure strength theres only one way to do it. CORE EXERCISES!!! no dumbell flies, no leg extension, and no isolated curls.. Squats,Cleans,lunges,Deadlift,military, Flat/ incline bench, Rows etc...
Ive seen alot of people do all core exercises like mon-wed, take of thursday, then friday maybe do some bicep,tricep work if u wanna keep up a good appearance, im no expert im sure some people on here could outline a great workout for u, but core exercises done high weight/low rep is the optimum way to gain strength
04-11-2005, 11:09 AM #3
Thnx mac, anyone else????
04-11-2005, 12:05 PM #4
Plan a date to be your strongest and design microcycles to peak you out.
04-11-2005, 12:48 PM #5
Gains for strength are sometimes best fought battling your psycological limiting factors. Flat Benching 405 may seem like a lot of weight - especially if you currently manage to squeeze out only a few with 225.
One great way to train is the 5X5 method for chest. Warm up to your current 1RM. Do 5 sets on a flat bench of just singles. Then strip about 50 pounds off (this would vary between people) and then do 5 sets of 5's. And thats your chest workout - finished. It works by kicking your adrenelin in and showing you what heavy really is - and then backing off a bit... the weight for 5 reps seems much lighter after pushing out the singles! You could supplement it with a stretching movement like flyes depending on your current conditioning... but don't go overboard. Every time you do a 5X5 chest workout - and 2.5 - 5 pounds to the bar. At that pace (which is deffinitly possible with this method - from personal experience) you would be bench pressing up to 50 pounds heavier after 10 workouts.
When you get under a heavy weight you should mentally place certain ideas in your head, like:
The weight is NOT heavy... forget people who tell you it is or ask, "WOW - how much is that?" (I always tell them, "I don't care..." and stay focused.
Invision yourself as a machine with hydraulic pumps or launching a weight up like a rocket - no matter what.
Pretend it's a life or death achievement... like your pushing or pulling a deadly weight off a relative...
Scream your bosses name on the exhale - I don't know... works for me
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