View Full Version : Strength help ...

10-19-2003, 06:39 AM
I train exclusively for strength, though not just for strongman or the big 3 or anything...I want to be able to improve not just my bench, but my row, curl, hamstring curls, etc. I, of course, don't have time for an ME lift/DE lift for everything, though, but I try to hit every semi-major muscle at least twice a week. That may mean that for hamstrings I do SLDL and Hamstring Curls and for Biceps I do reverse curls and normal curls..

Anyways, when I am doing this, what should my sets be like? Note that I'm aiming for strength, not necessarily size. Here's what I've been doing as of late, but I don't know if it's the best method:
I'll take, say, 100 lbs, which I could maybe do for 5 reps one set. I'll do it for 4 reps, then I'll do it for 4 reps another two sets.
The next week hopefully I'll hit three sets of 6, and after that I'll move up 5 lbs.

Is this the best method or can you guys suggest something that will likely work better? The biggest issue for me is time, as I don't want to lift for an hour and a half 6x a week (as I'll end up overtraining), so I can't really fit in too many sets/exercises.


10-20-2003, 12:28 PM
if you want to get strong, lift heavy weights for few reps

your current format of upping weight at 6 reps ain't bad

you might want to add in some max-effort singles/triples for core lifts as well

also get some coaching; it's usually not too hard to get time with a powerlifting coach and improve form/style on your core lifts as well. i did and it was huge for me.

10-20-2003, 12:55 PM
I'm sure this (http://www.deepsquatter.com/strength/archives/tomdesign.html) type of set/rep scheme could be applied to most lifts. Give it a try.

10-26-2003, 03:21 PM
Try doing sets of triples, doubles and singles... thats been working great for me lately.

10-26-2003, 04:59 PM
Go to my webpage, its http://www.webspawner.com/users/weightlfter0385/index.html
it has useful information along with my workout routine in it, if you want to try it. I put my workout is in percents so you can convert them into your weight that you'd be using. When doing a powerlift weight-cyclin you must lift light before you can lift heavy, other wise you will plateau earlier on in the program

10-26-2003, 05:34 PM
Thanks, guys.

I should have added in my first post that I do basically Westside as far as benching is concerned, but I think I'll try to periodize for most of the lifts after I take about a week during November. The only problem I see is ending up getting too low on some exercises like Tricep Extensions or something. When you guys periodize, do you periodize all your lifts? I sort of wanted to stay with Westside as far as ME/DE Bench goes, but other than that I think doing a periodization plan for about 9-10 weeks seems good.