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

 

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.

 

how many sets

 

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

 

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?

 

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.

 

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

 

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.