Strength Training

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First of all, I'm new to here, so hey!

Anyway, I've been training around 10 months now, and I've been lifting to get big, and I'm getting there with the aid of knowledge on technique and diet... However, I realized, for my size that I am quite weak, especially in my chest. So, I decided that I am going to alternate my lifting styles.

3 months on building
2 months on strength

Always going back and fourth changing my routine. Strength isn't a big deal to me, that's why I've give it less time, but is this a good idea?

Also, would my diet need to change to suit and what would I do at the gym to get stronger? How would I change my reps, weight and sets?

Regards,
Tom.
 
Tom: Welcome! I reckon you should just work out a good HST program and stick with it. You will gain strength and size if you keep pushing up your maxes cycle after cycle. Lifting to get big takes time.

First thing is to post your routine, schedule and current diet plan so we can give useful and constructive advice.
 
Thank you, I'll do that now:

Here's my routine:

Wednesday: Legs/Abdominals
Squats
Leg Press
Leg Curl
Barbell Lunge
Lying Leg Curl
Calf Raises
Double Crunch
Oblique Sit-Ups

Thursday: Chest/Back/Shoulders
Bench Press
Chest Flies
Incline Dumbell Press
T-Bar Row
Deadlift
Barbell Row

Friday: Arm/Shoulders
French Press
Close Grip Bench Press
Cable Tricep Exstension
Barbell Curl
Hammer Curl
Cable Barbell Curl
Reverse Forearm Roll
Shrugs
Behind The Neck Press
Side Deltoid Raise
Front Deltoid Raise

Set Structure consists of 3 sets at high intensity.
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps

On the 3rd set, I always aim for a 7th rep, and once I hit that 7th rep three weeks in a row, I move up weight. Also, I don't keep the weight the same, or drop it, I increase it per set.

As for my diet I don't have it wrote down, so I'll just post a quick summery:

8:00/9:00: Breakfast
Protien shake,
Tablets: Glutamine, Creatine, 3EFA and MultiVitamins/Minerals
Bowl of bran cereal

11:00/12:00: Pre-Training
Protien shake,
Porridge and bannana

12:00/13:00 to 14:00/15:00: Training
Once finished, one imidiate protien shake

15:30/16:30: Post Training
2 chicken breasts,
1 jacket potatoe,
side of salad, and L/F cottage cheese

19:00: Supper
Tuna and L/F mayo

22:00/23:00: Bed
Cottage cheese,
1 glass of milk.
 
OK Programmers, now where to begin... ?

I suppose the short of it is: If you want to make better progress (which I guess is why you ended up here?) you are going to have to change things up a bit.

Looking at your routine. one of the biggest changes will be hitting the same muscle groups three times a week as opposed to one or twice. But, don't despair! The volume will come right down each w/o.

If you want a bare-bones, no-frills w/o here's one that will allow you to pack on loads of muscle:

Alternate betwwen A&B on M,W,F (if possible):

A: Olympic squats (ass to grass), Bench (flat or slight incline), Bent-Over Rows, OH Press
B: Deadlifts, Dips (weighted), Chins (weighted), OH press

After warmups as necessary:
For 15s do 1 work set
For 10s do 2 work sets
For 5s do 3 work sets

That's it!

If you are unsure about setting up a cycle (ie. progression for the 15s,10s and 5s) read the main HST page and then come back here and ask any questions if you are still unsure about it.

HST guide

With this routine you should stick at it until you can squat and deadlift 2 x bodyweight and bench and chin 1.5 x bodyweight.  If you want to get bigger you have to start shifting some heavy iron.

To give your forearms plenty to think about try to avoid straps for all rows and chins and only resort to them if necessary on your heaviest deads.

Forget the iso's for now or, if you just can't bear to miss them out, alternate between one triceps movement (eg. overhead-extensions or skulls) and one biceps movement (eg. incline db curls). Abs and calves can be added in too if you have the time and inclination. I would aim to be done in an hour or less.

Diet looks OK but you need to check your calorie requirements and then eat around 500 cals over maintenance. Checkout Bryan's Eating For Size article.

Hope that helps.
 
That's brilliant mate. Thanks a lot!

Also, I've never ever used anything for training apart from a belt for my squats and heavy lifting exercises. I've never used anything to assist my grip. Don't believe in it unless it's really nessasary. My hands used to really suffer for it, but it's all good now.

Also, what do you mean by the phrase "do # work set" and "do # work sets"?
 
<div>
(Lol @ Jul. 28 2006,11:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">If you want a bare-bones, no-frills w/o here's one that will allow you to pack on loads of muscle:

Alternate betwwen A&amp;B on M,W,F (if possible):

A: Olympic squats (ass to grass), Bench (flat or slight incline), Bent-Over Rows, OH Press
B: Deadlifts, Dips (weighted), Chins (weighted), OH press

After warmups as necessary:
For 15s do 1 work set
For 10s do 2 work sets
For 5s do 3 work sets

That's it!

If you are unsure about setting up a cycle (ie. progression for the 15s,10s and 5s) read the main HST page and then come back here and ask any questions if you are still unsure about it.

HST guide

With this routine you should stick at it until you can squat and deadlift 2 x bodyweight and bench and chin 1.5 x bodyweight.  If you want to get bigger you have to start shifting some heavy iron.

To give your forearms plenty to think about try to avoid straps for all rows and chins and only resort to them if necessary on your heaviest deads.

Forget the iso's for now or, if you just can't bear to miss them out, alternate between one triceps movement (eg. overhead-extensions or skulls) and one biceps movement (eg. incline db curls). Abs and calves can be added in too if you have the time and inclination. I would aim to be done in an hour or less.

Diet looks OK but you need to check your calorie requirements and then eat around 500 cals over maintenance. Checkout Bryan's Eating For Size article.

Hope that helps.</div>
I couldn't have said it better. Follow this advice and you will will get some serious power and size.
smile.gif
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Also, what do you mean by the phrase &quot;do # work set&quot; and &quot;do # work sets&quot;?</div>
Work set as opposed to warm-up set. 'Work set' as in a set performed with the load required for that exercise during that session - as calculated in your HST chart that you religiously take to the gym to make sure you get it right each time!
biggrin.gif


You really only need to do warm-ups for the main compound exercises but you might want to do a lighter set for isos too.
 
LOl gave you great advice, stick with it, count calories and shoot to gain 1 pound a week.

A good goal is to shoot for 2x bodyweight in squats and deadlifts and 1.5x bodyweight in bench and rows.

You can do negatives with the OH presses by doing push presses to lock out the weight.
 
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