Strength

Hi guyz...


I've been hitting the gym for 2-3 months for weigh lifting. The problem is, the maximum weight that I can carry in these period is the same. I can't go beyond. I'm weighing 80kg but only taking a maximum weight of 50kg. I had a friend that weighs 58kg lifting 60kg himself.

Any idea how to increase my strenght? oO

Remember lots of protein intake right after training, so before you shower.

Other than that, then you just have to continue and always use the heaviest weights you can possibly lift.

depends on the weight you are lifting, the sets and the reps. Military press or bench press what is your basis for strength and improvement.

Whey protein, branch chain amino acids etc.. also carbs for energy. Do not forget the fish oils.

Basic Principles
Strength is developed by lifting relatively heavier weights with a longer rest period in between sets. This differs from bodybuilding and strength endurance programs, which tend to utilize lighter weights with less rest in between sets. It’s all relative, of course, and many bodybuilders do indeed lift heavy weights compared to those who train less. Lifting heavy weights rather than light weights enhances the response of the nervous system and its stimulation of nerve fibers.

The Program Outline
The strength program I’ve developed is deliberately simple in design, as it should be to accommodate the widest range of possible users. Be aware that strength training is hard work because of the higher-intensity workload. If you are used to doing strength endurance training or "toning" with light weights and higher repetitions, then strength training can come as a shock. That’s why I recommend you work up to this with the Basic Strength and Muscle program of three sets of 12 repetitions maximum (RM) repetitions.

Number of exercise sessions: 20; two or three each week, to suit.


Exercises included: Squat, deadlift, bench press, overhead press, lat pulldown, seated cable row, triceps kickback, biceps arm curl. The first six exercises are basic strength-building compound exercises that work multiple muscle groups. The last two are isolation exercises included to target arm muscle groups important in the performance of the compound exercises and for all-around, balanced development. The legs need no extra work other than the squats and deadlifts included in the program, provided that good form is practiced.


Sets and repetitions: In contrast to the basic strength and muscle program of three sets of 12RM repetitions, this strength program uses five sets of 5RM repetitions followed by three sets of 5RM repetitions in any consecutive session. This applies if you do two or three sessions each week. Just alternate how much you lift in each session to give your body a break. On the lighter day, you can add an extra 20 minutes of cardio to round-out the session, if you wish.

Repetitions maximum: You need to calculate, by trial and error, a weight for each exercise that will allow you to do five repetitions maximum. This is the stage at which you can’t do another repetition without resting. You need to be able to continue for five sets. Exercises such as squats and deadlifts are very taxing with heavy weights, so don’t expect too much too early. Try to pick a weight that allows you to complete all five sets and repetitions.

Recovery: You need adequate recovery to get the most from a strength program. After eight sessions, do only one session in the next week and the same after the next eight sessions to allow your body to recover. Depending on how you adjust to the burden of heavy squatting and deadlifting, it is an option to adjust the number of sets down to less than five to assist with recovery at any time.

Rest period: Rest for at least two minutes between sets, if possible.


My question where do i find the spoiler function?

See that small white box among the icons on top of the reply screen? That one. Nice article btw.

More reps less weight for toning, but it also steadily increases your strength. I could barely do 2 reps curling with 45lb dumbbells at the beginning of the summer. I curled 40lb all summer [ten reps, average 12 sets per day] and by the end of 7 weeks I could curl 65 no problem. I have since continued and gotten stronger. Steadily increasing your weights will have a profound effect [EX: Every month increase by 5lb]. Eating right is also important. Eat a large amount of protein. Peanut butter is good and cheap, but has a lot of fat. If you are really serious get some protein shakes. Milk and cheese also have a lot of protein. A cup of milk has 8g of protein, so I go through a gallon in about 3 days. Get 8 hours of sleep a night; sleep allows your muscles to repair themselves after a good workout.

You should try rock climbing! Its great cardio, and an amazing all around work out. Plus, I always lose a few pounds every time I climb, so its a great way to get in shape overall.

Plus, chicks dig guys who climb...Im totally serious. If you tell a girl that you've been to the highest point in Colorado, she'll be immediately more interested :P

you could try shocking your muscles. lets say your benching you extend fully and only go down half way 5 time then let it go down to your chest and only go up half way 5 time then then do ten full presses this will cause your muscle to go crazy believe me this will knock your socks off really helped me you can apply this to most lifting

I'm in the weight lifting/body building club so here's my advice.

Do you normal exercises of whatever you do, hammer curls, back row, pull downs, ect.

Now you should do 3 set of 6-8 reps. Pick a real heavy weight thats real challenging to the point where you might not be able to complete the last set without stopping in between.

For the bench press, start out with your normal weight and do 10 reps, then add on more weight and do 8 reps, then add on more weight and do 6 reps.

Also don't do the same exercises two days in a row. In other words,if you do upper body on monday, don't do it on tuesday. Do upper body on monday, the do legs on tuesday. Give you upper and lower body a day to relax.

Don't skip out on meals. Don't skip out on 8 hours of sleep.

Fucking impossible for me. Literally. Work and school prevent me from getting 8 hours.

Recently, I have given my legs a break and started doing chest:triceps on one day and back:biceps on the next and so on