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  1. #1
    Ridla's Avatar
    Ridla is offline Associate Member
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    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.

  2. #2
    Machdiesel's Avatar
    Machdiesel is offline Anabolic Member
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    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

  3. #3
    Ridla's Avatar
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    Thnx mac, anyone else????

  4. #4
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    ~Linear Periodization~
    Plan a date to be your strongest and design microcycles to peak you out.

  5. #5
    Warrior's Avatar
    Warrior is offline AR-Hall of Famer
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    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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