Increasing strength

BigDom · 14-07-2006, 11:22 PM

Hi,

i was wondering if there where any particular methods or rountines for increasing strength. in particular i would like to increase the amount i can bench press. at the moment i can bench 105kg which isnt too bad bearing in mind im only 17 yet i feel it should be much higher. so any advice would be much appreciated.

BigDom

chalk · 15-07-2006, 08:33 AM

This is some info I found on another forum, changed it a little. Going to give this method a go myself once I've finished my cardio routine.

try this 3 x 6 routine
pick a weight you can do to failure for 3 reps. since your max is 105 I would say to try 85kg maybe more. This will be your final set. Your starting weight fo your routine will look like this
60 x 3
65 x 3
70 x 3
75 x 3
80 x 3
85 x 3

the next time you workout add 2kg to each set
62 x 3----> 87 x 3

Try to keep adding 2kg to each set for every workout. You should do this with flat, incline, and decline. also if you really want to get your bench up then close grip bench and barbell should presses are a must. you should also do the same 6 set 3 rep program for those exercises. Do your flys last but do them in the normal set/rep ranges. 3-4 sets at 6-8 reps.

I would say in a few weeks your max will become your 3 rep working weight.

Again, some info I found.
Hope it helps.

BigDom · 15-07-2006, 11:36 AM

thanks,

that seems like a fairly good idea and i will definitely give it a go ove the next few weeks.

thanks for the advice, BigDom

crazycal1 · 15-07-2006, 01:23 PM

i think 2 kg increments is too much-
1lb a workout may take longer,but you should find out that you can keep the increments going longer too,cos your body can adapt when the increase is minimal-
hence fractional weights.
personally i`d do a 5x5 rep format too.

chalk · 15-07-2006, 02:11 PM

Well spotted. The web site I got the info from was written in lbs. I converted the suggested routine but forgot to convert the 2lb increments to kgs.
But Crazycals right you'd hit a wall soon if you added 2 kg each time. 1 -2lbs is better.

14-07-2006, 11:22 PM	#1 (permalink)
BigDom Under Construction Join Date: May 2006 Location: Southampton Posts: 48 Rep Power:	Increasing strength Hi, i was wondering if there where any particular methods or rountines for increasing strength. in particular i would like to increase the amount i can bench press. at the moment i can bench 105kg which isnt too bad bearing in mind im only 17 yet i feel it should be much higher. so any advice would be much appreciated. BigDom

15-07-2006, 01:23 PM	#4 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,808 Rep Power:	i think 2 kg increments is too much- 1lb a workout may take longer,but you should find out that you can keep the increments going longer too,cos your body can adapt when the increase is minimal- hence fractional weights. personally i`d do a 5x5 rep format too. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

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15-07-2006, 08:33 AM	#2 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	This is some info I found on another forum, changed it a little. Going to give this method a go myself once I've finished my cardio routine. try this 3 x 6 routine pick a weight you can do to failure for 3 reps. since your max is 105 I would say to try 85kg maybe more. This will be your final set. Your starting weight fo your routine will look like this 60 x 3 65 x 3 70 x 3 75 x 3 80 x 3 85 x 3 the next time you workout add 2kg to each set 62 x 3----> 87 x 3 Try to keep adding 2kg to each set for every workout. You should do this with flat, incline, and decline. also if you really want to get your bench up then close grip bench and barbell should presses are a must. you should also do the same 6 set 3 rep program for those exercises. Do your flys last but do them in the normal set/rep ranges. 3-4 sets at 6-8 reps. I would say in a few weeks your max will become your 3 rep working weight. Again, some info I found. Hope it helps.

15-07-2006, 11:36 AM	#3 (permalink)
BigDom Under Construction Join Date: May 2006 Location: Southampton Posts: 48 Rep Power:	thanks, that seems like a fairly good idea and i will definitely give it a go ove the next few weeks. thanks for the advice, BigDom

15-07-2006, 02:11 PM	#5 (permalink)
chalk Making Progress Join Date: Jan 2006 Location: Spain Posts: 262 Rep Power:	Well spotted. The web site I got the info from was written in lbs. I converted the suggested routine but forgot to convert the 2lb increments to kgs. But Crazycals right you'd hit a wall soon if you added 2 kg each time. 1 -2lbs is better.