Weight training for strength

[Gazza85]

I went back to the gym today but it was someone else that did the plan, but i did tell him what my intentions were. This is for strength building and not bulking up.

Its basicly 4 sets of 10 on the machines but only using 20-30 kilo weights. If you do any more than 10 sets of 4 or more weight you will start to bulk.

Its kind of hard to explain the machines in words but they are your standard machines with fixed weights that work your Lats, Triceps, Biceps, Pecs.

He also got me doing 4 x 10 of lifting a olympic Bar with no weights on. Pfffff i looked a right poof next to the guys who are massive lifting allsorts. Anyhow you just lift the bar from your chest to above your head but make sure you dont fully extend the arms, do it till they have a slight bend in them. Also keep the knees slightly bent and the back straight otherwise you will need walking sticks.

He also recommended mixing the pressups, doing a set of 10 diamond and then 10 normal width, 10 wide apart as this then mixes what your training with it either being your chest or your Triceps.

Also as mentioned on the bootneck part of the site of doing a set of 10 every 30 mins, he said thats fine and works.

After a month start to increase the weight, but only by 5 kilo so your body dosent get used to it.

[Chappy]

I bulked up, now I`m aiming for endurance so aim for 20 reps at 20-30kg but the goal is to get 50-60 reps at 45-50kg as thats half my whole body weight.

[Boxingmad]

Gazza, r u quite a stocky guy anyway? I am, so i have to b real careful what I do. Apparently it's best to do some though, as part of a good workout regime.

[Gazza85]

Yeh even if i had no muscle or fat on me i would still be broader than your average bloke.

[Gazza85]

If your worried about bulking up why dont you try only 3 sets of ten or maybe only using 15 kilo?

[barrybudden]

If your worried about bulking up why dont you try only 3 sets of ten or maybe only using 15 kilo?

Or what about just using body weight exercises like pullups, press ups burpees etc.

[cslanzon]

Guys, am intrigued....whats a burpee? never come across that term before.

[Gazza85]

http://www.warriorforce.com/articles/burpeeclip.htm

[Gazza85]

Do them for a minute and you feel the pain.

[beardo]

that burpee's wrong...you're suppossed to do a full starjump not a wierd ballet style thing like that guy did

[Tony D]

I used to do a bit of weight lifting at the gym.

But i had to put a stop to it, the recruiting sergeant made it clear i have to if possible lose muscle. To make it easier for me running.

Too much muscle on the shoulders and arms has it's negatives, such as running. But if you think you can keep your running up regardless i'd say good on you.

[Langarotti]

Its basicly 4 sets of 10 on the machines but only using 20-30 kilo weights. If you do any more than 10 sets of 4 or more weight you will start to bulk.

To be honest mate if strength is your goal then you really need to re-assess your routine.

Strength training is all about developing power to overcome resistance.

Contary to what your 'instructor' says 4 sets of 10 is training in the hypertrophy or 'mass building' range.

Its kind of hard to explain the machines in words but they are your standard machines with fixed weights that work your Lats, Triceps, Biceps, Pecs.

If this is what your instructor is telling you to do, then he really does have his head up his arse.

You get stronger through improving the efficency of your central nervous system (CNS) which in turn affects intra-muscular coordination allowing more muscle fibers to be recruited therefore acheiving a greater power output.

Now, if you are working on a machine that only allows you to work in a single plane of movement; how is your CNS going to adapt and get stronger?.

Back to your original rep/set schemes. If you want to get stronger you going to have to start pushing some seriously heavy ass iron. Your going to need to recruit a minimum of 80% of muscle fibres for any given lift, that means keeping the weight high and the reps low.

You need to perform multi-joint compound exercises not sissy ass isolation or machine exercises.

He also got me doing 4 x 10 of lifting a olympic Bar with no weights on. Pfffff i looked a right poof next to the guys who are massive lifting allsorts. Anyhow you just lift the bar from your chest to above your head but make sure you dont fully extend the arms, do it till they have a slight bend in them. Also keep the knees slightly bent and the back straight otherwise you will need walking sticks.

Well it sounds like he was making you perform a standing military press, I have no idea why he would want to prevent you locking out the arms as you should strive to achieve the greatest possible range of motion in any given lift.

Bottom line is this mate, if you wish to become strong you need to be lifting 80% of your 1RM (1 rep max) in any set. As a result your rep range should be 1-4.

Exercise selection should be Deadlift, Squat, Bench, weighted pullups, barbell rows and weighted dips and military presses (if your strong enough to power clean the barbell into the starting position), that all you need mate I promise you.

Good luck.