strngth traning
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strngth traning
iv not posted in here before nor have i been to a gym in 4 year but im realy set on becoming as strong fit and fast as posible iv got a few things to ask
1 what type af percentage of my maximum lift should i be lifting and for how many reps and sets
2 what type of food is the best remember im not at all bothered about size just strength
3 what are the best supliments and no steroids as iv been there and done that
thanx for any help in advance
1 what type af percentage of my maximum lift should i be lifting and for how many reps and sets
2 what type of food is the best remember im not at all bothered about size just strength
3 what are the best supliments and no steroids as iv been there and done that
thanx for any help in advance
#2
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Strength training is 1-8 reps, Muscle building 8-14 reps and Endurance/toning 14-18 reps.
Get a good protein intake, chicken, eggs etc.
I use protein drinks and definately see improvement with them.
Get a good protein intake, chicken, eggs etc.
I use protein drinks and definately see improvement with them.
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3-5 sets depending on how many reps you do, typically the lower reps i do the more sets, i.e 3 x 12 or 5 x 8.
Do what you feel comfortable with
Do what you feel comfortable with
#5
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Define you vie on strength? Do you want to be able to lift something stupidly heavy once aor something pretty dam heavy 8 times? Do you want strength in all ranges of the musle or just were the muscle finds it easy?
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each set should be 10 reps (medium weight), 8 reps (heavier) and 6 reps (very heavy).
carry on doing sets until you physically cant do any more. make sure you hit the muscle from all angles with different exercises.
training is a complex thing...when you are there keep an eye on the big guys to see how they do things.
i only listenm to advice from lads who are big.
carry on doing sets until you physically cant do any more. make sure you hit the muscle from all angles with different exercises.
training is a complex thing...when you are there keep an eye on the big guys to see how they do things.
i only listenm to advice from lads who are big.
#7
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im going back to fighting again so i need to be strong and fast my limit is 18 stone im 16 now and there aint much fat on me so i think forever white,s way would proberbly be best
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#8
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It depends what kind of fighting you are doing too. I found that even though you do the weights etc that you also develop a "fighting strength" too. Its hard to explain but when I was doing floor work, grappling etc, the more I did it the stronger I got too.
As regards to strength training in the gym, I would be doing working sets of 6-8 reps. A warm up set of light - moderate weight of 15 reps, then 3 or 4 working sets and then a final set of light ish weight for 12 reps.
This is the method I used while training and saw decent results from it, I used to alternate every 6 months from low rep heavy sets to higher rep lighter sets. The lighter rep sets were also done very slowly to work the muscle hard.
I used to train 5 days a week concentrating on one muscle group a day.
Monday - Chest
Tuesday - Legs
Wednesday - Shoulders
Thursday - Back
Friday - Arms (Alternating starting with bi's and tri's each week)
Cardio was 10 minutes on the steppers 3 times a week after training.
As regards to strength training in the gym, I would be doing working sets of 6-8 reps. A warm up set of light - moderate weight of 15 reps, then 3 or 4 working sets and then a final set of light ish weight for 12 reps.
This is the method I used while training and saw decent results from it, I used to alternate every 6 months from low rep heavy sets to higher rep lighter sets. The lighter rep sets were also done very slowly to work the muscle hard.
I used to train 5 days a week concentrating on one muscle group a day.
Monday - Chest
Tuesday - Legs
Wednesday - Shoulders
Thursday - Back
Friday - Arms (Alternating starting with bi's and tri's each week)
Cardio was 10 minutes on the steppers 3 times a week after training.
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