I'm happy with my current size, but I would still like to get stronger. My question is, then: how does one train specifically for strength, and what is the best kind of diet to accompany this kind of training, so that I will neither lose nor gain significant amounts of weight.
Thanks a lot!
Lift like you're trying to put on size. Don't eat enough to.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
Heavy compound exericses, high weight low reps. Keep eating healthy and what you normally eat to maintain but just follow a powerlifting/strength training routine.
Reps in the 3-5 range,longer rest periods between sets,basic power movements,and periodize your workouts from time to time, going lighter occasionally.
Do you guys also do low reps on the assistance and isolation movements ?
5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.
New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.
Sometimes, it depends on the exercise though. For hammer curls I'll do heavier weight lower reps (around 5). Things like tricep pressdowns and skull crushers i'll usually do 8-10 though.
I agree,even higher at times depending on where you are in your training cycle.
For strength, check out the Max-OT program at ast-ss.com. You sign up for free and get to see the program. (also, I think someone posted the .pdf on this site somewhere.) Basically, it is a 3x4-6 scheme. Also, look into 5x5's--there's a ton of variations out there.
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