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  1. #1
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    i need to get strong fast

    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.

    currently,
    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)

    Back/Leg:

    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!
    Currently cutting with Bill Starr's 5x5

    6/15/06
    5'9''
    178
    ~15% bf

    goal

    168 lbs by 9/1/07

  2. #2
    Overtrainer.
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    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.

  3. #3
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    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?
    Last edited by uzair rocks; 10-11-2003 at 12:32 AM.
    Currently cutting with Bill Starr's 5x5

    6/15/06
    5'9''
    178
    ~15% bf

    goal

    168 lbs by 9/1/07

  4. #4
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    You may wanna try the super strength super fast program. Heard of it?
    Main goal is to increase vertical leap.

  5. #5
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    no i havent...you got a linke to it?
    Currently cutting with Bill Starr's 5x5

    6/15/06
    5'9''
    178
    ~15% bf

    goal

    168 lbs by 9/1/07

  6. #6
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    yes i haf it.. its really good i think

    SUPER STRENGTH SUPER FAST

    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
    weight
    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
    explosive
    strength for bodybuilders, power lifters, and athletes of all sports.
    Chris
    has over 20 years of weight lifting experience. It has taken him
    several
    years to perfect his training regime. You can now have incredible
    strength
    gains in weeks instead of years



    Caution!

    This is an advanced weight training program. This is for the
    experienced
    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.


    Introduction

    This is an 8-week explosive weight-training program designed
    specifically to
    give you incredible strength gains! This workout can be used with the
    bench
    press, military press, squats, and deadlifts. This program has also
    been
    used on isolation exercises (ex. Biceps curls and triceps extensions.)
    with
    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
    155lbs.,
    but after only 8 weeks, it was 400lbs. One year later I decided to try
    this
    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
    program.
    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
    days
    are missed for any reason, you should start over. Completing this
    workout
    for more than 8 weeks has not been attempted and results are not
    available.
    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
    program.
    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.
    Explosive
    strength would be the exact opposite. Thin, muscular, and extremely
    quick
    and explosive, like a gymnast, cheetah, or like a volleyball player
    jumping
    to spike the ball.
    Explosive strength is the creation of a tremendous amount of power in a
    very
    short period of time. The faster, higher, or farther you can do
    something,
    the more explosive you are. In what sport would anyone need to have
    absolute
    or brute strength?
    Unfortunately, football players think this is the kind of strength that
    is
    best for there sport. Even though the most explosive players make the
    great
    plays. If a 280lb. Football player had an absolute strength squat of
    500lbs.
    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
    to
    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
    training.


    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
    order
    to generate more force. If you are bench pressing 200lbs, the weight
    does
    not change throughout the movement. Then, you will generate 200lbs of
    force.

    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
    is
    when Olympic style of weight lifting comes to mind.
    The Olympic style weight lifter is the perfect example of what
    explosive
    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
    training
    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
    lifts,
    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
    spotter.
    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
    than
    exact, but never more than the exact. If your maximum is 300lbs., then
    60%
    of 300lbs. is 180 lbs., 65% is 195lbs.. and 70% is 210lbs.
    Perform these repetitions as fast as possible, with 1-minute rest
    periods
    between sets. The weights that you will be using and the speed at which
    you
    will be lifting them will make the program seem very easy, but since
    you
    have never done an explosive lifting routine like this before, you do
    not
    know how it should feel. You should complete the 2-week routine and
    then
    find your “ new max”. Each repetition should be performed through
    only
    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.
    or
    50lbs heavier, you are now stronger than you were 2 weeks ago. This is
    your
    goal throughout each of these workouts.




    Part 2 Weeks 3-6

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

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

    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,
    Wednesday,
    and Friday or Tuesday, Thursday, and Saturday. Use the same weights for
    2
    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
    more
    repetition at that weight, then, on the next workout day, add 10lbs to
    all
    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
    workout
    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
    workout.
    After this 4-week workout is completed, you should have added 40lbs to
    all
    the weight classes. If your starting maximum weight was at 300lbs.,
    then
    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%
    and
    determine 60%, 65%, and 70% of this new max. Begin your next workout
    using
    these new weights.


    Part 3 Weeks 7-8

    You have just found your new max again and now we begin your next
    workout.
    This next workout is a 2-week workout exactly the same as the first
    2-week
    workout. You can repeat this workout again because the 4-week workout
    used
    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
    this
    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
    more
    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
    completely
    different program for one month at least before returning to this
    workout
    program.


    Conclusion

    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
    not
    being used at the professional, collegiate, and definitely not at the
    high
    school or junior high school levels.
    The sooner the athletes begin this type of weight-training, the sooner
    they
    will reach high levels of competition. Using this type of training, it
    is
    likely that in the years to come, champions will be younger than ever.
    World
    records will be shattered by younger athletes, as well as older
    athletes
    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.
    Main goal is to increase vertical leap.

  7. #7
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    tell mi wat u think
    Main goal is to increase vertical leap.

  8. #8
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    it all seems a bit arbitrary, ill try it out and get back to you in 8 weeks.
    Currently cutting with Bill Starr's 5x5

    6/15/06
    5'9''
    178
    ~15% bf

    goal

    168 lbs by 9/1/07

  9. #9
    Banned KingJustin's Avatar
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    Edit:
    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?
    Last edited by KingJustin; 10-16-2003 at 06:14 PM.

  10. #10
    . Delphi's Avatar
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    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.
    Last edited by Delphi; 10-16-2003 at 05:52 PM.

  11. #11
    Banned KingJustin's Avatar
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    Delphi, according to:
    http://www.exrx.net/Calculators/OneRepMax.html
    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.

  12. #12
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    yea, lookin at it...it doesnt seem too great...not really quite possible
    Currently cutting with Bill Starr's 5x5

    6/15/06
    5'9''
    178
    ~15% bf

    goal

    168 lbs by 9/1/07

  13. #13
    . Delphi's Avatar
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    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.

  14. #14
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    exactly
    Currently cutting with Bill Starr's 5x5

    6/15/06
    5'9''
    178
    ~15% bf

    goal

    168 lbs by 9/1/07

  15. #15
    Go Heels! MixmasterNash's Avatar
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    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.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  16. #16
    Westside
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    Make sure u use progressive overload you need to keep adapting your muscles to the heavier weights.

  17. #17
    Senior Member benchmonster's Avatar
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    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.

    B.

  18. #18
    Player Hater PowerManDL's Avatar
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    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.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

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  19. #19
    Senior Member benchmonster's Avatar
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    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.

    B.

  20. #20
    Player Hater PowerManDL's Avatar
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    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
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  21. #21
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    well i figure if my 1 rm is higher, it means im stronger....yes?
    Currently cutting with Bill Starr's 5x5

    6/15/06
    5'9''
    178
    ~15% bf

    goal

    168 lbs by 9/1/07

  22. #22
    Senior Member benchmonster's Avatar
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    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.

    B.

  23. #23
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    anyone who knows about lacrosse, def squat most important, but would clean or bench be next in order of importance?
    Currently cutting with Bill Starr's 5x5

    6/15/06
    5'9''
    178
    ~15% bf

    goal

    168 lbs by 9/1/07

  24. #24
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    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

  25. #25
    Senior Member cphafner's Avatar
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    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.

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