I’m a newbie to the forum and somewhat of a beginner to lifting. I’m looking for input on a program to increase maximum strength. In 2 weeks there is a “lift-a-thon” so I wanted to build as much strength as possible in 14 days.
Any suggestions on what set/rep variations of what workouts? What % of _#RM? I will be tested on deadlift, powerclean, squat, and bench press. I have the local fitness center to use and an olympic style bench in my basement.
You are not going to make any significant strength gains in 2 weeks.
You might be able to improve your technique somewhat since you are a beginner.
LA
blast your bench program its 3 weeks but it will add a good bit of weight to your bench in just two
that and eat like your going to the chair the added mass will help your bench and squat
but what the hell man two weeks to get ready for a contest?
I consider 10 weeks to be a verry short ammount of time to prepare for anything
2 weeks is practically no time at all. 10-12 weeks is a short prep time, as n3wb says.
So, is this lift-a-thon a reps thing or a max strength thing? The ideas I’m about to write down will only probably help you with max strength and improving technique, assuming you do the movements carefully.
the idea is you work each movement 3-4 times a week. Only one of the days do you go heavy, but every day the reps are low. Stick in the 1-3 reps per set range, no matter how heavy or light the weight is.
Kind of a GTG thing…
Pick one movement and do it first or second, going heavy (depending on whether you want a warmup 1st movement or not). The other movements are done at speed weight 60-70% 1RM or so, paused briefly at the bottom (except clean and DL).
A small amount of strain is acceptable for the light exercises, but the emphasis is on speed, speed, speed, and technique, technique, technique.
Example–
Mon–heavy DL, powerclean, squat, bench 1 rep/set
Wed–heavy bench, squat, DL, powerclean 3 reps/set
Fri–heavy squat, bench, powerclean, DL 1 rep/set
Sun–heavy clean, DL, squat, bench 3 rep/set
If you lift three days a week, one of them would be heavy on two exercises (preferrably a lower body and the bench).
Whether you want to alternate singles and 3 rep/sets on each day or do all triples throughout the week is up to you. Work abs 2x a week, one time heavy weight 5-10 reps (no failure), and one time bodyweight with slightly higher reps (again no failure).
THIS IS NOT A MAX-OUT PROGRAM. “Heavy” is supposed to mean that, heavy, with good form, to depth. Leave 2 reps in the hole. In other words 3 rep/sets with 5 RM, 1 rep/sets with 3-4 RM. Obviously for the heavy movement you’d have to warm up a few sets first, also low reps on these warmups.
You are not supposed to fail any lift. Typically, sets range from 3x3 to 6x3, stopping when the lift feels like you can’t get the next set complete on heavy lifts, and for light lifts stopping when you complete the exercise or you start to “grind out” the lift. Lift as fast as possible with good form and a pause.
And yes, I pulled this out of my arse. This is not something I’d recommend for a long term program. It’s not balanced. This is something I thought up on the spot, have not proofread or tried myself. it shares some things with Pavel’s GTG and PTTP programs.
Mess around with it if you want. But don’t expect too much in 2 short weeks. That’s practically no time at all. I really don’t know what else to tell you.