Please help me ASAP with my strength!!

[coolcolj]

train your CNS - lift heavy weights and lift explosively. In other words, use heavier wieghts that won't allow you to get more than 6 reps per set, rest longer between sets at least 3mins, and lift the weights explosively on the way up

but don't overtrain your CNS

 

[Lord_Suston]

Hit the big three in the 3-6 rep range, That means

SQUAT,DEADLIFT, BENCH and eat

 

[WalkingBeast]

Id reccomend lifting in the 10-15 rep range to build your arms up in size as well as strength. You can throw in a few low rep sets, but Id stick around the 10-15 rep range for the bulk of the routine. Just my opinion though. Lots of different training styles and views on here. Ive brought my arms from around 10" to just under 18" cold in 9 years using this routine for the bulk of my gains:

http://boards.elitefitness.com/forum/showthread.php?t=308120

Ive also switched it up though. Some sets I may only get 6 reps, another maybe 8. The main thing is that you hit the muscle hard and intense coming very close to failure if not complete failure and get in a minimum of 12-15 sets depending on the bodypart. Thats what has worked for me. Hope that helps!

 

[JT Iron]

www.elitefitnesssystems.com

B True

beat me to it

 

[Yarg!]

target fast twitch and slow twitch fibers. thats the key boy! jking IMHO

so do low rep, heavy weight on the compounds ( barbell curls, close grip, JM press)
then do some high rep lower weight stuff. and try to add 5 lb increments every 1-2 weeks.