Liam

Hi guys, just something that has been worrying me for a while now.
I feel that i look stronger than i actually am, my muscles are large but not particularly dense.

My current training which i do every other day is;

Curls - 3 sets of 10 reps with 1 min break

Triceps - lift bar from behind my head up 3 sets of 10 1 min break

Reverse curls - 10 reps x 3 1 min break in between

Shoulders both out infront and to the side - 3 sets 10 reps with a 1 min break

Bench press - 3 sets 10 reps

Flies - 3 sets 10 reps

Bent over rowing - 3 sets 10 reps

Sit ups with weights on my chest

My diet is ok (considering im a beginner) and i supplement with protein 3 times a day so i have enough protein.
I am getting bigger using this routine but i don't feel strong.

Is there any changes / different routines i can do to help me get stronger.

Thanks for any help i hope this makes sense to you, i am certainly confused!

Liam

Basically to make my point clear, there are boys at my school that a no were near my size but in a wrestle etc they match me for strengh. I realise this may be genetic to a certain degree but im sure i could train for strengh.

hehe love n kisses

ah24

If your training for strength lower your reps.
Around 1-4 reps is thought to be the best for strength.

Liam

1-4 reps of very high weights?

I always thought a lower weight and high rep would increase strengh by making muscles leaner / more endurance

ah24

Erm...how would muscle endurance give you more strength? They are opposite ends of the scale lol.

Near 1 rep max (very heavy weight) for minimal reps produces best strength gains. Around 15-20 is endurance i think.

Look at it this way, cross country runners, usually pretty skinny.
100m sprinters, big powerful quads - generally speaking.

Liam

thanks babe, can i just do this along side my current training or do i need to train strengh / size seperately

ah24

Doing both would be over-training.
Train one or the other, but even whilst training on one you will be gaining both - kind of 2 birds with 1 stone but will get better results on whichever one you choose.

Go for strenght you get size with it.
Go for size, strength comes to.

Just depends which goal is more important to you.

Liam

Ok thanks i think for the moment i will continue how i'm going get some size on me then i'n a month or two i'll switch and go for more strength.

paulo

start doin squats and deadlift or youll end up with big bod and twig legs- not a good look

kevo

mickus

Liam for strenght and size as ah24 has said aim for no less than 4 and make sure you fail at 6 reps... So you do the three sets as usual with two warum sets of 12 and 15 or something along those lines then last set make it working set to failure in which you only reach a max of 6 reps but no less than 4 and you will get strenght gains from this plus size to boot

tiptoe

liam mate if you are wnating to increase strengh have a go at this routine. do monday wednesday friday and weekend off

Back traps biceps
deadlift 3x4-6
Chins 3 x 4-6 (add weight if need be)
Shrugs 2 x 4-6
Barbell curls 3x4-6

Chest shoulders triceps
incline press 3 x 4-6
dips 3 x 4-6 (add weight if need be)
dumbell shoulder press 2 x 4-6
clean and press 2 x 4-6
close grip bench press 3 x 6-8

legs
squat 3x 4-6
leg press 3 x 4-6
sitff legged deadlift 3 x 4-6
calve raises 3 x 6-8

__________________
reps level 3 personal trainer and nutritional advisor

Aftershock

I agree don't neglect the legs.

__________________
"You are what you eat you can't possibly be anything else"

or put another way "eat sh*t look like sh*t!!"

Aftershock

hackskii

Well, you guys need to think of strength in diffrent ways than just liniar.

If one can run a marathon then would he not be a strong long distance runner?

If one could do the splits and was super flexible then would not he have strenght in range of motion?

Strength comes in many sizes, shapes and colors.

Central nervous system (CNS) is a massive driver of the ability for the body to twitch and have power.

Diffrent fiber types get worked doing diffrent types of exercises.

70% of your 1 rep max will work 90% of your fast and slow twitch muscles.

There is more fast twitch muscles in your hamstrings than your quads.

Keep it simple, genetics play a huge part in strength and endurance along with stamina and flexibility.
CNS takes time to recover, morso than muscle.

If you are looking for strength then stick to basic compound lifts.

I am much bigger than my workout partner but we are about the same strenght with the exception of some lifts.

Sure with strength there is a more likelyhood of having more muscle, same token that with more muscle in theory there should be more strength.

The CNS is the bodies ability to fire.

I myself notice no diffrence in lower reps for size than higher reps and in my case I feel higher reps offer more muscle building properties than low reps.

Stick to basic compound exercises.

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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Conrad

you little philosopher you! lol clever clogs