I am weak.

[SoSadBtTrue]

Hey everybody. I am currently finishing up an HST cycle, and I have recently realized that I'm really weak.

Now, I realize that there is no SST (Strength Specific Training), but I was wondering what everyone's favorite strength routines are.

I do not want to be a powerlifter. I simply want to be a more respectable bodybuilder.

 

[SoSadBtTrue]

bump for us weak guys

 

[from zero]

You can still be a successful bodybuilder and not have the strength of Godzilla. Do not let your ego get in the way of your training bro.

If you want to grow, but want to add some serious strength as well, I would suggest you try needsize's famed 5x5 routine, or Cornholio's Old School program. Actually, I would start with 8 weeks on the old school. I guarantee your strength will skyrocket. After the 8 weeks, move onto the 5x5. Both SOLID lifting programs.

 

[casualbb]

WSB is the only strength routine I've seen right now that I'd recommend. The others are these weird growth/strength hybrids that are only okay at both.

I'm a big fan of picking either growth and strength and committing to it.

 

[collegiateLifter]

I'm a big fan of picking either growth and strength and committing to it.

I think thats a big-time false dichotomy.

Simply, most very strong guys who eat a lot (and then some) are very big.

 

[coolcolj]

The easiest way to get bigger and stronger is to switch between the two styles of training every week - boom there you go simple periodisation at work

The size weeks help you get stronger and give your CNS a bit of a rest, and the strength weeks help you get bigger faster by allowing use heavier weights from better nueral effeciency.

Westside sorta compresses that into a single week, which is OK for powerlifters, but for others there are different ways to go about it

 

[casualbb]

CCJ, don't you think the weight from the strength weeks would render the growth weeks almost useless? I mean the muscles are quite conditioned from maxing, how will cycling down to rep weights be helpful?

 

[Hansson]

Go for an old school program and push your squats, deads and overhead presses. Keep the number of exercises to a minimum. Eat a lot, get stronger and discover that muscle growth will follow suit.

 

[coolcolj]

CCJ, don't you think the weight from the strength weeks would render the growth weeks almost useless? I mean the muscles are quite conditioned from maxing, how will cycling down to rep weights be helpful?

well since each "phase" is only 1 week in length, nothing gets lost as you alternate.
I don't believe they would be rendered useless, your training different qualities.
And who says training for strength requires "maxing" anyway?

People pay too much attention to the number on the bar, mechanical load is not the end all and be all of training effect

 

[Toozee]

I'm going back and forth between HST and 5x5 and it seems to work very well for me.

 

[SoSadBtTrue]

Toozee, are you doing whole cycles of each one (8 weeks or so) and then switching to the other one? Or are you switching back and forth more frequently than that?

 

[Toozee]

OK....here's where I'm at.
I started off doing 1 HST cycle at the beginning of a bulk back in July. The growth was great, and it worked very well.

After this I decided I wanted to work on my strength a little more.
There were strength gains from HST, I just wanted a little more.

So....after a week break, I started my current 5x5. My weight increases are slowing some, but all exercises have gone up A LOT in weight.....AND size gains are also good.

Now.....I'll be taking a week off at the end of this year, then starting an HST cycle at the beginning of this next year. I may do 2 cycles, depending on if I want to start cutting early or not.

When I start bulking again after that, I'll probably do several HST cycles one after the other, and see how I like that.

-2z-