training for strenght... help!

[nikkita]

Hi everyone!
I'm preparing for a fitness competition next July and as you know with this type of competition a fitness routine is required. I need to do some holds and pushdowns (hope that this is how they are called in English). Currently I do some of this exercises but I was told that to do them better I must get some more strenght in delts, chest, arms.
I would like to know how would you train to gain more strenght... just add up weight? how about series? do they differ if I'm bulking or cutting? Can you suggest a strenght workout?

Thanks

 

[Zyglamail]

Simply put large weights, low reps with long rest periods between sets will work the CNS and help build strength without adding a ton of mass. Try doing some compound movements that target the areas your weak in. For example for delts, try doing barbell military press dropping to the collerbone. Use a weight you cant get more than 5 reps with. Do these before any other shoulder exercise Do 2-3 sets with 3-5 minute rests inbetween.