View Full Version : i need to get strong fast

uzair rocks
10-10-2003, 12:06 AM
ok so heres the situation...ive been lfitin hard since the begining of summer. ive lifted for about 3 years now, and ive never really gained much.

heres what i want...

i need to get as strong as i can before febuary 20th. i am an "athlete". I play lacrosse and im a defensemen.

bench max- 180
squat max-225ish

i want to raise both by 50 lbs if possilble by febuary.

currently i do somthin like this and i do each day somthin like thrice every 2 weeks

Chest shoulder day:

bb bench- 2x5, 2x3, 1x1
db decline- 3x6
bb incline- 2x6, 2x4
bb shoulder press- 2x5, 2x3, 1x2, 1x1
flys- 3x6
french press- 2x6, 2x4
upright rows- 3x6
dips- 3xfailure (about 5)


squat- 2x6, 2x4, 2x2 1xfailure
deadlift- 2x5, 2x3, 2x1
rows- 3x6
leg extention- 3x6
leg curl- 3x6
assited chin up- 3xfailure
reverse flys- 3x8

i have fat to work off of. help guys!

10-10-2003, 02:17 AM
TIPS: Put more weight on the bar and do 2-3 workouts per week.
Forget little movements, do compund movements and aim to move upwards of 8 tonnes total per workout. If you go in and move 3 or 4 tonnes you haven't done enough. If you can't do it pick a tonnage and move up from there. If you don't make your tonnage do some heav deadlifts at the end to make up for it.

A strength workout might look like this

PowerClean 8,8,6,4,2,2,1

Deadlift 8,8,6,4,1,1,1

Squat 8,8,6,4,1,1,1

Bench 8,8,6,4,1,3,3

Seated wide grip rows. 8,8,6,5,4,3,2

Lower back hyper-extensions

*Do 1rms with a weight you think you can get twice in squat, cleans and un-spotted bench.

This will make you a mean arse.

uzair rocks
10-11-2003, 12:33 AM
tonnage? is this all i should lift in one day? no incline, no triceps? are the 8-6-4 considered my warm up or real sets?

10-12-2003, 06:54 AM
You may wanna try the super strength super fast program. Heard of it?

uzair rocks
10-12-2003, 10:04 PM
no i havent...you got a linke to it?

10-15-2003, 11:10 AM
yes i haf it.. its really good i think


An 8 week guide for developing
explosive strength through
explosive weight training.

By Christopher D, McCrane

About the Author

Christopher D. McCrane is a former U.S. National and Olympic Qualified
Bobsledder. While training at Lake Placid, NY, he obtained incredible
knowledge from the European and Soviet Union coaches on explosive
training techniques used in Olympic style weight lifting. Olympic style
weight lifters lift enormous amounts of weight with explosive speed,
Now it
is possible to use this kind of training techniques to develop
strength for bodybuilders, power lifters, and athletes of all sports.
has over 20 years of weight lifting experience. It has taken him
years to perfect his training regime. You can now have incredible
gains in weeks instead of years


This is an advanced weight training program. This is for the
athletes who has trained with weights for at least 1 year. The athlete
beginning this exercise program must train under the strict supervision
of a
coach, qualified weight lifting instructor, or partner. Training
without a
partner may lead to injury and end results may not be as great.


This is an 8-week explosive weight-training program designed
specifically to
give you incredible strength gains! This workout can be used with the
press, military press, squats, and deadlifts. This program has also
used on isolation exercises (ex. Biceps curls and triceps extensions.)
equal incredible strength gains! Do not be surprised if you gain up to
45lbs. or more on each of the 3 workouts. Some athletes have actually
increased 50lbs. on leg squats just after 2 weeks!
My personal best in the bench press was 280lbs. at a body weight of
but after only 8 weeks, it was 400lbs. One year later I decided to try
8-week workout again. My maximum bench press was 425lbs. at a
bodyweight of
180lbs. After completing this eight-week program, I was able to bench
505lbs. once. Great results were gained each time.
Regardless of how you have trained before, if you are benching around
200lbs. you will be benching around 300lbs by the end of the 8-week
If you are benching 700lbs., you will be benching around 800lbs. after
the 8
weeks program.
This program must be done in the exact order it is outlined. If workout
are missed for any reason, you should start over. Completing this
for more than 8 weeks has not been attempted and results are not
It is advised to complete this 8-week program and then proceed to
another (
to maintain strength) for at least a month before repeating this
Always train with a partner, get plenty of rest, and GO FOR IT!

Absolute Strength vs. Explosive Strength

There are 2 types of strengths: Absolute and Explosive.

Bulldozers and elephants are both extremely powerful for pushing and
pulling, but they move very, very slow. This is absolute strength.
strength would be the exact opposite. Thin, muscular, and extremely
and explosive, like a gymnast, cheetah, or like a volleyball player
to spike the ball.
Explosive strength is the creation of a tremendous amount of power in a
short period of time. The faster, higher, or farther you can do
the more explosive you are. In what sport would anyone need to have
or brute strength?
Unfortunately, football players think this is the kind of strength that
best for there sport. Even though the most explosive players make the
plays. If a 280lb. Football player had an absolute strength squat of
and his 40yd dash time was only 5.0 seconds, I would work more on his
explosive strength, making him quicker and get his 40yd dash time down
4.5 seconds or so.
Football, as well as sports like basketball, and tennis are explosive
sports, and explosive weight training should be the only type of weight

Force = Mass x Acceleration

Newton’s 2nd law of physics, F = M x A, states that if the mass is a
constant during your lift, then your acceleration must be increased in
to generate more force. If you are bench pressing 200lbs, the weight
not change throughout the movement. Then, you will generate 200lbs of

F = M x A
F = 200lbs. x 1 second
F = 200lbs

If it takes you half a second to perform one repetition, then you are
generating 400lbs. of force, just by generating twice the speed. This
when Olympic style of weight lifting comes to mind.
The Olympic style weight lifter is the perfect example of what
weight training can do for strength. These athletes lift enormous
amounts of
weight with incredible speed, but their style of weight lifting is very
lengthy and difficult to perfect. So, can we apply explosive weight
technique to our regular weight training programs in order to create
explosive power in certain muscle groups? Absolutely!
The following program can be used for the bench press, squats, dead
military press, and all other exercises. You become incredibly strong
in a
short period of time, weeks instead of years.

Part 1 Weeks 1&2

Before beginning, you must establish your maximum lift or press. That
is the
most you can lift or press for 1 repetition, without the help of a
This weight is equal to 100%. You now need to determine 60!, 65%, and
70% of
this maximum weight. These weights can be exact, or within 5lbs. less
exact, but never more than the exact. If your maximum is 300lbs., then
of 300lbs. is 180 lbs., 65% is 195lbs.. and 70% is 210lbs.
Perform these repetitions as fast as possible, with 1-minute rest
between sets. The weights that you will be using and the speed at which
will be lifting them will make the program seem very easy, but since
have never done an explosive lifting routine like this before, you do
know how it should feel. You should complete the 2-week routine and
find your “ new max”. Each repetition should be performed through
¾ of full extension of the exercise. Full extension is not necessary
and ¾
range of motion is a lot faster.

Week 1

Monday 60% of max 5(sets) x 5(reps)
Wednesday 65% of max 5x5
Friday 70% of max 5x5

Week 2

Monday 60% of max 5x5
Wednesday 65% of max 5x5
Friday 70% of max 5x5

The Monday following the week 2 workout, establish your new maximum
lifts or
press at 1 repetition. It does not matter if your new max is now 5lbs.
50lbs heavier, you are now stronger than you were 2 weeks ago. This is
goal throughout each of these workouts.

Part 2 Weeks 3-6

Before beginning Part 2, you should have established your maximum lift
press, for one repetition without the help of a spotter. Using this new
you must figure out the proper weights for the following repetitions,
you must follow these easy guidelines.
There will always be a 20lb. Weight difference between “even”
repetitions , and 10lbs. weight difference between successive
The following is an example. If your new max is 300lbs. then your
should be as follows. They must be performed in this order, with a 1
rest between sets.

The repetitions are performed as fast as possible using ¾ range of

8 repetitions using 220lbs
6 repetitions using 240lbs.
5 repetitions using 250lbs.
4 repetitions using 260lbs.
3 repetitions using 270lbs.
2 repetitions using 280lbs.
1 repetition using 300lbs.

If your new max is 250lbs. then your weights should be as follows.

8 repetitions using 170lbs.
6 repetitions using 190lbs.
5 repetitions using 200lbs.
4 repetitions using 210lbs.
3 repetitions using 220lbs.
2 repetitions using 230lbs
1 repetition using 250lbs.

If your new max is 400lbs., then your weights should be as follows.

8 repetitions using 320lbs.
6 repetitions using 340lbs.
5 repetitions using 350lbs.
4 repetitions using 360lbs.
3 repetitions using 370lbs.
2 repetitions using 380lbs.
1 repetition using 400lbs.

Use this routine for 4 weeks, every other day, such as Monday,
and Friday or Tuesday, Thursday, and Saturday. Use the same weights for
successive workouts. If after the 2nd workout, some of the weights were
easily completed, or you get the feeling that you might of added one
repetition at that weight, then, on the next workout day, add 10lbs to
the weights that were easily completed. Do not use the same weight for
different repetitions. Always add 10lbs in order to make them
different. If
you are not able to add 10lbs on any weights, continue onto the next
day until you can add 10lbs to some or all of the weights.
You should be able to add 10lbs to all the weights on every 3rd
After this 4-week workout is completed, you should have added 40lbs to
the weight classes. If your starting maximum weight was at 300lbs.,
your ending weights should look like the following example:
8 repetitions using 260lbs.
6 repetitions using 280lbs.
5 repetitions using 290lbs.
4 repetitions using 300lbs.
3 repetitions using 310lbs.
2 repetitions using 320lbs.
1 repetition using 340lbs.

Next, find your new max at 1 repetition again. This is equal to 100%
determine 60%, 65%, and 70% of this new max. Begin your next workout
these new weights.

Part 3 Weeks 7-8

You have just found your new max again and now we begin your next
This next workout is a 2-week workout exactly the same as the first
workout. You can repeat this workout again because the 4-week workout
very heavy weights which could not be performed as explosively as the
lighter weights, so there will be an improvement again at the end of
2-week workout.
The repetitions are performed as fast as possible with a 1-minute rest
between sets, using ¾ range of motion.

Week 7

Monday 60% of new max 5x5
Wednesday 65% of new max 5x5
Friday 70% of new max 5x5

Week 8

Monday 60% of new max 5x5
Wednesday 65% of new max 5x5
Friday 70% of new max 5x5

Next, find your new max again. Your last new max could be 100lbs. or
than our beginning max at week 1. This routine could be continued for
another 6 weeks, and then another, but I suggest that you begin a
different program for one month at least before returning to this


Explosive weight training can give you a great deal of extra strength
in a
very short period of time. This type of explosive weight training is
being used at the professional, collegiate, and definitely not at the
school or junior high school levels.
The sooner the athletes begin this type of weight-training, the sooner
will reach high levels of competition. Using this type of training, it
likely that in the years to come, champions will be younger than ever.
records will be shattered by younger athletes, as well as older
being able to compete longer. Keep a training log of your maximum
weight for
1 repetition, the weight you used that day, the amount of repetitions
performed, and the date.

10-15-2003, 11:11 AM
tell mi wat u think

uzair rocks
10-15-2003, 07:57 PM
it all seems a bit arbitrary, ill try it out and get back to you in 8 weeks.

10-16-2003, 05:31 PM
After really looking over that workout, I would have some worries before doing it.

First, I think you might want to take a week off or something before doing it, that way you might be able to sort of get the periodization thing going, because this looks like an awful lot of work on one lift...though if you take a week or two off your max is going to be hurting as well. So, basically, you're screwed either way it seems.

Second is when to find the maxes. Sometime between Friday on Week 2 and Monday on Week 3 you are supposed to find a new max. This doesn't exactly leave much time, and you've really got a lot of volume with this routine already. Then, you've got to do it again sometime between Friday of Week 6 and Monday of Week 7 (or perhaps I missed something).

Then, say you are doing bench press as one of the things. I would also want to work on my tricep strength, maybe doing it on Monday and Friday throughout the 8 weeks. How hard could you realistically work the triceps without interfering in the bench, and without overtraining?

Lastly, the 3/4 ROM sounds kind of "bad" to me. Anyone want to weigh in on it?

10-16-2003, 06:50 PM
If someone has a 1rm of 300 in any lift, I doubt they can do this in one workout, especially with 1 minute rests between sets:

8 repetitions using 220lbs
6 repetitions using 240lbs.
5 repetitions using 250lbs.
4 repetitions using 260lbs.
3 repetitions using 270lbs.
2 repetitions using 280lbs.
1 repetition using 300lbs.

In fact, I doubt they can even do this part of it:

3 repetitions using 270lbs.
2 repetitions using 280lbs.
1 repetition using 300lbs.

10-16-2003, 07:12 PM
Delphi, according to:
it may be possible to hit 270 for a triple when your max is 300 (or even when your max is 286).

Still, the one minute rests seem to overdo it a bit.

uzair rocks
10-16-2003, 07:58 PM
yea, lookin at it...it doesnt seem too great...not really quite possible

10-16-2003, 10:00 PM
I agree you may be able to do 3x270 if you can do 1x300. Just not 3x270, 2x280, and 1x300 in the same session. Not to mention with the 8s, 6s, 5s, and 4s preceeding them.

uzair rocks
10-17-2003, 06:33 PM

10-17-2003, 07:29 PM
You don't need super strength fast. You have 4 full months. Make a nice steady progression with something like WBB1.

I agree with focusing on core lifts. Also, for an added boost, find a good powerlifter or coach who can show you good technique. That alone could add 20lbs to each lift.

10-29-2003, 06:29 AM
Make sure u use progressive overload you need to keep adapting your muscles to the heavier weights.

10-29-2003, 03:56 PM
That routine I must say is crap.

Guarantee me that a 700 lb bencher will be an 800 lb bencher in 8 weeks? HAHAHAHAHAHA!!!!!

Hmm, lets see, there are about 30 men in the entire history of our planet that have benched 700, making 700 an awfully elite group, and there has only been one official 800+ bench EVER, and 800 has been attempted only by Gene Rychlak (miss), Bill Crawford (he turned down the lift), Ryan Kennely (exhibition), Anthony Clark (miss/exhibition), and Scott Mendelson (current bench press king who has officially benched 875).

But somehow we are to believe that anyone who has worked dilligently, and has tons of talent, and has dedicated their life to being one of the 30 or so strongest bench pressers on the planet, can just suddenly, magically in 8 weeks increase thier bench by 100 lbs? Give me a break.

Boys and girls, there are lots of snake oil salesmen out there. The same people who are selling you CellTech and saying that it will turn you into a drug free Ronnie Coleman will also sell you a training method that will add 100 lbs to anyone's bench in 8 weeks.

I personally have gone from a 355 bench to a 480 bench in one YEAR, then hit a 550 lb bench 20 months after my 355, and I have heard of a grand total of 2, count em, 2, people who have had faster, more impressive increases than that. And one of those 2 was a guy you might have heard of named George Halbert (733 bench at 215 bodyweight).

There are ways out there of getting way strong, and in pretty short order, but be very wary of people guaranteeing a certain amount of increase to everyone using a particular program. That sounds a lot to me like an article from Muscle and Fitness, or Flex. And neither of those magazines should be on the reading list for any serious strength athlete. Those types of publications have done more harm to strength training in this country than any other single factor.

If you want to get strong read my thread on the subject, and visit places on the web like elitefts.com and metalmilitia.net and growordie.com

The information is out there, but you need to go to the strong people to get the info on how to get strong.


10-29-2003, 04:01 PM
I don't see what the rush to increase his 1RM is.

He's playing lacrosse, not powerlifting. There's other things I'd be concerned about besides sheer strength.

10-29-2003, 04:12 PM
I agree Powerman, but stronger is always better, whether he is powerlifting, Lacrosse, badminton or whatever.

More important to have strength/endurance than a big 1rm.


10-29-2003, 04:14 PM
Oh, that was my point. You know as well as I do that training for strength-endurance isn't the same as pushing for a new 1RM ;)

uzair rocks
10-30-2003, 12:18 AM
well i figure if my 1 rm is higher, it means im stronger....yes?

10-30-2003, 09:26 AM
yes, that is exactly what it means, and that is important, for sure. But, powerman is saying that LaCrosse is not the sort of thing you need to be able to bench a million pounds to do. more important, probably to be fast and have a lot of endurance so you will be around at the end of the game.

increasing 1rm is important, but increasing your strength/endurance and overall body co-ordination is probably much more important for your sport of choice.

If you can currently squat 225 for 10. then when you can squat 315 for 10 TO THE SAME DEPTH then you will be stronger in the way you need to be stronger for a sport, and guess what? your 1rm will probably be higher too.

Not a thing wrong with trying to increase your 1rm, just make sure you don't sacrifice what is important to your sport in an effort just to have a big bench. That is all we are trying to say.


uzair rocks
10-30-2003, 07:32 PM
anyone who knows about lacrosse, def squat most important, but would clean or bench be next in order of importance?

11-03-2003, 01:24 AM
Bench Monster.... I went up 100lbs in 4 months on my bench I went from 240-340 once. what I did was I maxed every monday adding 2.5lb plates everyweek trying to get a new max. and sometimes I would add the 2.5lb plate on eachside and get it and go for another 2.5lbs on each side and get it. I would tell another crazy story on how fast I went up but you'd think I"m on crack or something. all I must say is that God gives me the strength, and I just lift the weight, lol

11-03-2003, 08:18 AM
uzair: I'm a lacrosse coach, and I don't see why you're focusing on your bench. You abilty to push someone off might increase with an increased bench, but you would be better served to work on your lower body strength. If you have a stronger lower base, your attackmen won't be able to over power you, and it will be a great asset to you when it come to ground ball battles.

uzair rocks
11-03-2003, 07:44 PM
thank you so much, what i needed to know

07-05-2007, 09:17 AM
you want a good deadlift man

07-05-2007, 09:20 AM
This thread is 5 years old......

uzair rocks
07-05-2007, 10:21 AM
wow, i was such a dork 5 years ago

07-16-2007, 08:21 PM
damn a repost after 5years..thats alot of years...by any means

uzair..did u meet ur requirments