but in order to gain strength, you have to gain size
Thats not really true. I've gotten stronger over the years without getting bigger. Especially during wrestling seasons, I don't know why, but my 10th grade wrestling season all my lifts went up and I didn't gain weight. Maybe its just me.
Wukka, when I reach a bench plateau I do power press (set the pins like 3" below lock out and then bench) and I can really jack the weight up and destroy my chest with those and it helps a lot with how you use your triceps while benching. And board presses, because it helps (for me) with the tricep and deltoid part of it. Also I do chest twice a week, one with like 5-10 sets of 3 reps and with 4x10 the high volume always seems to help. And- you wont believe this one, but pushups have always helped me, 2 sets to failure after youre done on chest. I busted the 225 plateau my freshmen year while I was at a military academy, so we did loads and loads of pushups, and I hit 245 about 3 weeks after I started. I don't know if this will help, but all that has worked really well for me. The weighted dips will definitely help too. Best of luck man.
Ps. I got 325, goal of 340 by Feb. 1st
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I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
To get a 250 lb 1rm at 180 pound body weight wasn't easy for me. Basically, all I did was vary it up. Sometimes I'd train it once a week, sometimes chest twice a week, sometimes three times a week, and sometimes I'd take a week off.
I know a lot of you shit on hypertrophy/volume/bodybuilding type schemes, but in order to gain strength, you have to gain size. I found the strength part & heavy singles a lot easier after I went through this phase and gained the mass I needed to progress.
Not that much help but that's just what works for me and how my body apparently responds. You know your shit, you'll be okay.
I agree size and strength go together, but I disagree that a bodybuilding/hypertrophy is the best way to go about it. I think the main thing is really eating and getting those calories. I also think sets of 5 are a good balance, for me at least, between size/strength. I'm also hitting the inclines on a higher rep scheme(8-12) for hypertrophy reasons.
Quote:
Wukka, when I reach a bench plateau I do power press (set the pins like 3" below lock out and then bench) and I can really jack the weight up and destroy my chest with those and it helps a lot with how you use your triceps while benching. And board presses, because it helps (for me) with the tricep and deltoid part of it. Also I do chest twice a week, one with like 5-10 sets of 3 reps and with 4x10 the high volume always seems to help. And- you wont believe this one, but pushups have always helped me, 2 sets to failure after youre done on chest. I busted the 225 plateau my freshmen year while I was at a military academy, so we did loads and loads of pushups, and I hit 245 about 3 weeks after I started. I don't know if this will help, but all that has worked really well for me. The weighted dips will definitely help too. Best of luck man.
Good advice. I don't have a power cage so I can't do the pin presses, but I'm definitely going to implement the push up advice. Cheers
my bad i read your first post and the date was bold so i thought every date was bold too. Good log to learn weights from witch is the one training I usally put aside
my bad i read your first post and the date was bold so i thought every date was bold too. Good log to learn weights from witch is the one training I usally put aside
Ya the start of my log has some conditioning stuff in it too kinda... haven't really done any of that in a while though.
wukka's Log
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