How Do You Get Strong????????

[Welsh power house]

To gain strength you have to train diferently than when training for mass. when training for strength, use the rep range of 3-4 for the big three(bench, squat, deads) and 6 for supporting movements that help those others out.


a good routine would be:



day 1- bench 5 sets of 3-4 reps
dips(weighted if u can do more reps) 5 sets of 6-8
military or push press 6 reps


day 3- squats 5 sets of 3-4 full reps(deep ass squats)
leg press 5 sets of 6
leg curls 5 sets of 6-8 reps


day 5: deadlifts 5 sets of 3-4 reps
chins(weighted if u can do more reps) 5 sets of 8
d/b shrugs 5 sets of 6-8 reps(heavy on these!)
barbell curls 3-4 sets of 5-6 reps

Try not to concentrate too much on form, just try to get those weights up and down, i find faster reps with very heavy weigths increase my strength, but saying that, dont lift with your ego, you will get hurt.
This routine worked wonders for me, and i only did it for 4 weeks, so get on it!

 

[Welsh power house]

o yeah, and rest 3-5 mins between sets on the bigger, harder lifts!!!

good luck lil' dude!

 

[devil245]

train hard, eat good quality meals with lots of protein, get plenty of rest.