Basics of a strength routine

[SoSadBtTrue]

I am interested in training mainly for strength in the coming months, and was curious on your opinions on what belongs in a strength routine.

1. Rep range. I assume low reps with heavy weight...maybe 3-6 reps? (5x5, etc.)

2. Frequency. With things like 5x5, I know it's usually best to do a bodypart once per week because of the large recovery time required due to lifting so close to your max all the time.

3. Volume. Number of sets, etc.

4. To failure or not to failure, that is the question.

5. Would it be better to start light and progress up each week or maybe start heavy and keep it heavy?

6. Anything else?

Your help would be greatly appreciated.

 

[casualbb]

Read my post here.

 

[Sammy Sosa]

listen to casual. I believe you should look into HST or DC training

 

[Keep Left]

When i train i find doing pyramid sets help me a lot. eg for reps of 5,3,1,1,1,3,5 I also find this easy to push myself as i can see if the 1's i did were "easy" and also if i can do the same weight at the first 5 and the last 5 then i need to put the weight up.

But i also train with plyometric exercises coupled with my lifting.
eg.

5 reps bench then rest 1 min, then do a power drop(lie on your back and get someone to drop a medicin ball to your chest then fire the ball back up as high and fast as you can) for 6 reps. Then rest 2 mins, do 3 reps bench, rest 1 min, 6 power drops, rest 2 mins, etc.

But then thats just how i train. I dont know if that will work for you or if it is the type of thing you want to be doing. My training is all about being more explosive thats why i do it. You could just do the pyramids without the ball work.

 

[muscledog95]

as long as you increase poundage thats all that really matters

 

[bignate73]

listen to casual. I believe you should look into HST or DC training

both geared for hypertrophy.

why not look into something geared more for strength...WSB, MM or even 5x5?

 

[coolcolj]

• Training frequency: brief but frequent

• Loads: 55-65% of 1RM using accelerative lifting speed, to 90-100% of 1RM. Both methods create large tensions for the working muscles, which is the key imperative for maximal strength development:

mission statement: "Train as heavy as possible, as often as possible, while staying as fresh as possible." (Stolen with respect from Dr. Vladimir Zatsiorsky.)

obviously going heavy all time burns your CNS out, so you have to juggle, that is where planning and periodisation comes in. Progressive resistance will burn you out eventually.

 

[Sammy Sosa]

I believe those programs (mostly DC) are best for continually gaining strength. I really like the Rest-Pause technique. As for WSB and MM I feel they are more suited for advanced lifters. I myself not being one.

 

[SoSadBtTrue]

It sounds like casual and CCJ both advocate incorporating some speed training along with maximal weights.

So, what if I were to set aside 2 days a week for speed and 2 days for maximal weights? (I'm ripping off WSB, I know) Also, what kind of reps, sets do you do for speed work?

 

[bignate73]

It sounds like casual and CCJ both advocate incorporating some speed training along with maximal weights.

So, what if I were to set aside 2 days a week for speed and 2 days for maximal weights? (I'm ripping off WSB, I know) Also, what kind of reps, sets do you do for speed work?

8-10 sets of 3 with 60% of your 1RM for bench (switching hand positions)
10+ sets of 2 with 60% of your 1RM (squats) for box squats

 

[SoSadBtTrue]

OK...I don't know that much about WSB. Just the very basics. But do you think it would work if I took the basic principles of WSB (ME & DE days, etc) and chose different exercises? Like, as opposed to box squats and board presses I did regular squats and incline presses?

 

[coolcolj]

You can certainly apply the basic principles to any exercises you want to

 

[Yarg!]

5x3 is a good strength builder. also maybe 3x3? after 2-3 warmup sets ofcourse.