Hello, I have been lifting 4 times per week, I do 4 main lifts Squat,Deads,Bench,Bentover rows. I have been doing 4sets of 12, followed by 3 sets of 3 with the most weight I could handle. I have been doing that for 3 weeks, I want to get stronger and massively stronger as fast as possible. I was looking at going 15x1 with barely submaximal weights but am not sure if that would be better then 5x3 or 5x2. I realize that staying on a routine like that for a long time could be very harmful to the joints and tendons, but I think lifting big numbers is the only sure way to get a lot stronger. During the 15x1 I would only do 1 of the 4 major lifts each time I lifted. I would also give myself the longest amount of time as possible before hitting that lift again.
Can anyone help me out here I want to increase my strength so I can start repping more when I get to higher reps/set routines. Any thoughts or advice is welcome, let me know if I am going about this the right way or not.
Thanks
I dont think there is any (best way) there are guidlines,
1, train the lift you want to improve
2, use assistance exercises for that lift
3, progressive overload
There are lots of ways to get strong, the best way is the one that works at that point in time…
By assistance lifts what do you mean? Is that having a spotter help me to do more then my current max multiple times? One thing I do to help develop squat strength is to put the bar a few inches above a paralell squat then load it as heavy as I can and get under it and lift it up and try to lower it slowly. Is that a good form of overloading?
You need to learn patience, big lifts take time measured in years not days.
[quote]bigdaddy082 wrote:
By assistance lifts what do you mean? Is that having a spotter help me to do more then my current max multiple times? One thing I do to help develop squat strength is to put the bar a few inches above a paralell squat then load it as heavy as I can and get under it and lift it up and try to lower it slowly. Is that a good form of overloading?[/quote]
By assistance lifts, he means lifts that will make some of the muscles used in the main lift stronger.
For instance, to improve your squat you could do lunges, glute-ham raises, back raises, good mornings etc.
For bench press, you could do floor presses, rack lockouts, shoulder press, direct tricep work etc.
Typically assistance lifts work some of the muscles used, but aren’t heavy full body exercises (at least not as much as the main lift) and thus aren’t as taxing on your body.
[quote]bigdaddy082 wrote:
By assistance lifts what do you mean? Is that having a spotter help me to do more then my current max multiple times? One thing I do to help develop squat strength is to put the bar a few inches above a paralell squat then load it as heavy as I can and get under it and lift it up and try to lower it slowly. Is that a good form of overloading?[/quote]
I always liked the idea of ROM progression, but have never done it, yet.
Paul anderson used to do what you speak of and he was a infuckingsane squater.
He would do it by setting up a power rack so he had around 6" of rom, and putting on 100lbs over his max, he would do 2x20 with it and every 2-3 weeks he would lower it 3" and do les reps.
You should do his program and then write a review of it, saying your starting max, weight lifted each week, and ending max.
I and probably alot of other people would love to see it in action.
Here’s a progression for you to think about - do as many reps with your 5RM within 20 minutes. It teaches you patience and how to lift consistently.
Just giving you an idea. What’s important is what works for you.
[quote]undeadlift wrote:
Here’s a progression for you to think about - do as many reps with your 5RM within 20 minutes. It teaches you patience and how to lift consistently.
Just giving you an idea. What’s important is what works for you.[/quote]
I will try this on bench press and rows,and see if it feels a little better on the shoulders.
The ROM progression sounds like it would be very good for my squats and deads since we have a nice squat rack. So I will give these 2 concepts a try and see where it gets me thanks.