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Natetaco
02-05-2006, 10:18 AM
hey im looking for power, i dont really want to gain that much weight i just want to know how many setxreps i should do for strength. people say 5x5 or 3x3 on another site. anyone got and ideas?

Optimum08
02-05-2006, 10:24 AM
its very subjective on what your body responds to, there is no one best workout for everyone, so my advice would be to experiment with all kinds and see which one you respond to best...

drew
02-05-2006, 10:55 AM
There are a lot of different strength programs out there. Pick one you like, and give it a try.

KevinStarke
02-05-2006, 12:05 PM
Lifting heavy weights

Canadian Crippler
02-05-2006, 12:30 PM
Are you looking to get all around stronger, or are you trying to increase your big 3? It does make a difference to an extent.

Natetaco
02-05-2006, 03:48 PM
the big 3, just looking to get stronger on those with keeping my weight around where its at now (145) so i squat 275 i want to be able to squat 315 and weigh 145-150, i know its possible to get stronger without gaining TOO much weight

getfit
02-05-2006, 03:52 PM
why do you want to keep your weight at 145-150, your 5'10 you can add some more weight to ya!

KevinStarke
02-05-2006, 04:22 PM
Shhh getfit ;), staying your weight and being stronger rules. Focus on training the big 3 themselves and hit them hard when you do train them. Eat when your hungry is some more advice from someone who maintains weight but tries to build more strength.

Canadian Crippler
02-05-2006, 04:23 PM
Shhh getfit, staying your weight and being stronger rules. Focus on training the big 3 themselves and hit them hard when you do train them. Eat when your hungry is some more advice from someone who maintains weight but tries to build more strength.Yeah, but when you're 5'10" you shouldn't be aiming to stay at 145-150. The only reason you get away with being that light is because you're 5'1" :evillaugh

KevinStarke
02-05-2006, 04:24 PM
KEVIN ANGRY! Ahh who am I kiddin...

Natetaco
02-05-2006, 04:40 PM
for wrestling, i was at 145 this year and maby want to be at 160 next year. there are some strong A$$ 160s.

like you kevin, but your alot shorter than me so thats why

getfit
02-05-2006, 04:42 PM
Shhh getfit ;), staying your weight and being stronger rules. Focus on training the big 3 themselves and hit them hard when you do train them. Eat when your hungry is some more advice from someone who maintains weight but tries to build more strength.
me understands :)

Canadian Crippler
02-05-2006, 04:43 PM
there are some strong A$$ 160s.Most of them are 5'7" or shorter...

Natetaco
02-05-2006, 04:45 PM
i know you can get stronger and maintain weight.

getfit
02-05-2006, 04:46 PM
sure, i maintain the same weight and i'm pretty strong

KevinStarke
02-05-2006, 04:49 PM
Yah 160 feels good, at 5'10" though I think 180 would really suit you well.

Natetaco
02-05-2006, 04:54 PM
today at the gym i did 4x4 on bench, usually i never do more than 5x5 unless its a drop set. i hear lifting heavy with low reps is best?

drew
02-05-2006, 09:23 PM
You'll get stronger faster if you gain weight.

Guido
02-06-2006, 10:02 AM
At 5'10" you could be 200 and still not look that heavy. Just think what a monster you'd be at 200 if you gain mostly muscle!

Meat_Head
02-06-2006, 11:04 AM
I agree, at 5'10 the limbs/trunk are simply too long to look good at anything under 170-180.

Here's a workout for ya - Overhead squats, 5x5. Do that until you can overhead squat your bodyweight. Then you'll be a strong sumbiatch.

ArchAngel777
02-06-2006, 11:06 AM
I agree, at 5'10 the limbs/trunk are simply too long to look good at anything under 170-180.

Here's a workout for ya - Overhead squats, 5x5. Do that until you can overhead squat your bodyweight. Then you'll be a strong sumbiatch.

Agreed!

Natetaco
02-07-2006, 02:09 PM
i dont even know what overhead squats are:omg:

Meat_Head
02-07-2006, 02:45 PM
Hah they aren't essential to be strong, but damn do they help. I'm sure someone here has a link that shows the proper form...

getfit
02-07-2006, 02:49 PM
http://orgs.jmu.edu/strength/JMU_Summer_2000_WebPage/overhead_squat_Lunges.htm

Natetaco
02-07-2006, 05:40 PM
so if you can do your bodyweight thats considered tough? to get the barbell up do you like push press it up there? if so my last push press 2 months ago was 175 and thats more than my bodyweight. and i know i can squat and front squat more than my bodyweight... sooooo im thinking i can do it. but who knows maby the weight will fall and kill me ;) ill just have to try that

Ave
02-21-2006, 06:08 PM
I usually do 3 set of 5 or 4 sets of 5 if you count the warm up set. The weightlifting coach likes to start us off with 3 or 4 or 5 sets of ten and then moves down in reps and sets. Like this week they told us they want 2 sets of 5 and 2 sets of 3.

Ironman15
02-22-2006, 12:48 AM
I'd give Westside a whirl if I were you, if you want to improve the big 3. Just do a search, there should be quite a bit of information on it.

khari
02-22-2006, 01:02 AM
so if you can do your bodyweight thats considered tough?

If you are in the heavyweight (105kg) or superheavyweight (105+), I'd say OH squatting bodyweight makes you pretty strong. At your weight should definately aim higher than bw, although that would be a long term goal and not something you'll get right away.


to get the barbell up do you like push press it up there? if so my last push press 2 months ago was 175 and thats more than my bodyweight. and i know i can squat and front squat more than my bodyweight... sooooo im thinking i can do it. but who knows maby the weight will fall and kill me ;) ill just have to try that

Even though front squatting a certain weight requires more leg strength than then the same weight overhead, you'll most certainly OH squat a lot less than you front squat.

BaggedE30
02-22-2006, 03:09 PM
i was wondering the same question...i just want strength really..would it help to maybe do 50% of ur max set x 15 as your warm up, and then do 2 sets 2-4 reps? i was thinking of doing this for my bench press to see how it goes. What do you think? so my routine would look something like

60kg x 15 warmup
120kg x 3
120kg x 2

incline

45kg db's x 4
45kg db's x 2

then the usual dips and tricep work etc