YoungHitter54

I was reading a article and it said to get stronger faster you should lift heavy..and it went like this.

You should first warm up for about 5 mins. then
do a light set of weight you can do 8 to 10 times and then the next 3 sets you should do weight that you can only do 3 to 4 times. Would it make me stronger if i did it now? (ive been lifting for about 3 weeks now) thanks for the help

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wukkadb

I just posted a thread in S+P about this.... you could try reading it.

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slitz

to gain mass quickest you want to do sets of failure

example, for chest day i do 5 reps x 5 sets for each exercise.. but i can usually only do 3 -4 reps and need help on the last one

Ramp36

This is great advice. I would only add if you are lifting with someone do negatives.

An example of a negative bench press is to start with the weight in the top position and lower it while concentrating on maintaining control. The weight should be more than you could normally bench. This could also be done after you have done the sets quoted above. Your lifting partner will return the weight back to the top position.

The idea is to completely fatigue the muscle. It builds muscle mass fast. The key is not to simply lower the weight but fight it. Try to keep it from touching your chest. If you are new to lifting do not go nuts with the amount of weight until you get a feel for it. You do not want to have your partner release that weight and have it drop on your chest!

wukkadb

Muscle mass does NOT equal strength. Hopefully everyone understands this

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Dempsey Roll

Muscle mass DOES equal strength.

A muscle is, essentially, a collection of fibers that contract at the same time to move a joint in a specific direction. The greater the number of fibers (mass) that the muscle has the greater the strength of the contractions it can make.

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"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva

wukkadb

Sorry, you're wrong. Size and strength are not directly connected. They obviously are related, but training for mass and training for strength are two different things. If you don't believe me, compared a BB's workout to a Powerlifters workout.

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Dempsey Roll

Bodybuilders lift for definition as much as (or more than) strength. That's why your average bodybuilder only weighs around 225lbs.

Powerlifters lift just for strength. They do low reps with high weight to overload the muscle so that it grows back bigger, and eat much more food in order to give the muscle the materials that it needs to grow bigger. That's why your average strongman weighs around 330lbs.

Not to mention that bodybuilders tend to avoid working muscles that would give them a less appealing look or odd proportions (ie - core muscles) while powerlifters concentrate on the muscles that allow them to lift greater amounts of weight.

Sorry, you're wrong.

Fail.

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"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva

Salty22

so what ratio of reps and sets should i do for strength gains? im not bothered if i put mass on or not.
and for example if i do 5x5 or something, should i do EVERY exercise as 5x5? or just some?

Shogun_Is_Champ

Bodybuilders are going for mass to look bigger, while Powerlifter's go for Strength. How did he fail? You just proved his point.