Wanting To Start Strength Training: Some Questions!

[Tonkabosh]

My stats are below:

Age - 21
Weight - 16 Stone (224lbs)
Bodyfat - 15%
Height - 5,10"
Insulin Dependent Diabetic
Experience - Been training since I was 15 doing a 5x per week split (1 bodypart per day). I've also done Bill Starr 5x5 type strength training now & again.

My Questions:

I've been bodybuilding since I was at least 15 years old and during this time I managed to get up to 18 stone (252lbs). I wasn't happy with my bodyfat at this weight though so I decided to cut & a year or so later I'm now 16 stone. Anyway, I was watching a program on TV the other day (and call me "easily influenced") and it was about people who were extremely strong & one guy said "it's great to look stronger than you are or at least be AS strong as you look". I personally believe this & so now I'm looking to improve my strength to go along with/match my size. I'd really like to start building explosive power & strength. I'm looking to start boxing soon aswell so I'd like to have explosive power & strength in order to help me out. Anyway, I have some questions:

1) I'd like to keep whatever muscle I already have therefore if I started strength training, would I be able to?

2) Where exactly would I start when it comes to strength training? I realise some people will suggest different things, but is there a specific program which is generally regarded as a good starting point? Bear in mind I've been training for a good 6 years, so in my opinion I know the ins & outs of bodybuilding related weight lifting, therefore I'm not particularly sure if I should be starting off with the very novice type strength training. Although, having never done any strength training before (except 5x5) I may be wrong.

3) I have a Power Rack, LOADS of heavy weights (olympic barbell/dumbbells), bench etc. Is this sufficient enough for strength training?

4) Can muscle be gained on a strength routine or will I need to incorporate bodybuilding into it somehow?

5) In relation to the above question, one person that really stands out to me is Mariusz Pudzianowski. He is 'arguably' the strongest man alive, yet looks like a bodybuilder. How is this achieved?

6) Would isolation exercises be used at all in a strength type routine or would the routine be based solely on compound exercises?

7) And finally, I heard that strength training with lower reps can give you harder/fuller looking muscles. Is this true and if so, why?


Thank you very much in advance and I'll wait for people to respond. It'd be great if I could start a proper strength routine as soon as possible although as I've said, I don't particularly know where to start.

 

[bblazer]

Let me take a stab at this....

1) Probably, yes.

2) Take a look at Jim Wendler's 5/3/1 program

3) Yes

4) Yes

5) Mariusz is 'arguably' one of the best WSM competitors. If you are looking for the strongest, read up on guys like Brian Shaw, Kevin Nee, Jason Bermann, Scot Catwright, Jason Christus, and Andy Bolton to name a few. But to get back to Mariusz, it is his diet, and cardio work that plays a big role in his appearance. Remember, he is training to not only be strong, but very athletic as well.

6) See the 5/3/1 program I mentioned above. The general rules is no as I think you are asking. Instead assistance exercises are used.

7) I have no idea about this one.

HTH,

B-

 

[Tonkabosh]

Thank you very much, that's great. Although somebody on a different messageboard where I posted this same question suggested Mark Rippetoe's "Starting Strength" as a good place to start. I'm not quite sure which to go with now considering you've suggested 5/3/1 instead.

 

[bblazer]

Thank you very much, that's great. Although somebody on a different messageboard where I posted this same question suggested Mark Rippetoe's "Starting Strength" as a good place to start. I'm not quite sure which to go with now considering you've suggested 5/3/1 instead.

I am a fan of both. You can't go wrong with either.

B-

 

[Tblock1]

Well for number seven I believe that strength training adds to the density of your muscles more than it does the expansion, so you would be correct. I know I gained about 25 pounds so far and am a lot denser and until recently I've worked out only for strength.