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whats the best way to gain strenght

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SHADOW
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2003/11/01 21:14:47 (permalink)

whats the best way to gain strenght

want to gain some strenght and bulk, i know diet is a big key.
but what is the best way to train and what exrcises are best for this.
i have been training for a few year now but find it hard to improve my strengh
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    MikeyFive
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    RE: whats the best way to gain strenght 2003/11/01 21:38:32 (permalink)
    Im sure you respect the fact that this is a pretty tough question to answer!

    Like you said, you have to eat big. Then the basic training principles for strength training would be:
    Low reps (working down to singles or triples),
    High weight (working up to 90-100% of your 1RM's)
    Abbreviated training (3 or 4 different exercises per session)
    Simple exercises (All compound)
    Specific adaptation (If you want to be good at benching, then bench. If you want to be good at real-world strength, then do odd-object lifting)
    #2
    SHADOW
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    RE: whats the best way to gain strenght 2003/11/01 22:14:07 (permalink)
    what is odd object lifing.
    and is deadlifing a must, if so is it ok to do on smith machine if bar is not aviable
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    MikeyFive
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    RE: whats the best way to gain strenght 2003/11/01 22:19:29 (permalink)
    quote:
    what is odd object lifing.

    Doing exercises with big rocks, beer kegs, thick bars, logs etc.


    quote:
    and is deadlifing a must, if so is it ok to do on smith machine if bar is not aviable

    Deadlifting and squatting are musts. If you're serious about strength training than you have to get yourself to a gym with Olympic bars. Smith machines aren't a viable alternative at all because they lock your body in to an unnatural range of motion, and you don't need to use and stabilisor muscles when doing things in a Smith machine.
    #4
    suggy3001
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    RE: whats the best way to gain strenght 2003/11/01 23:57:10 (permalink)
    I reckon a 5x5 routine is the best trade off between strength and mass tbh.
    #5
    Boxer
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    RE: whats the best way to gain strenght 2003/11/02 01:25:26 (permalink)
    Read Dinosaur Training. I know it's not good advice telling you to buy something but in this case I would say that it is good advice. The book is excellent.
    #6
    JF
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    RE: whats the best way to gain strenght 2003/11/02 05:10:11 (permalink)
    M5 pretty much covered all the areas expet one, sleep big, because CNS overtraining can happen if you don't rest enough.
    #7
    Rusev
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    RE: whats the best way to gain strenght 2003/11/29 19:41:50 (permalink)
    gaining strength yes low reps explosive movement check my progres journal althought i prob do more warm up sets than you guys just makes me feel more comfortable
    #8
    Scourge_of_God
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    RE: whats the best way to gain strenght 2003/11/29 23:41:49 (permalink)
    quote:
    Originally posted by SHADOW

    and is deadlifing a must, if so is it ok to do on smith machine if bar is not aviable


    AAAAARGH!!! The fcuking Smith Machine must be single-handedly responsible for wasting more peoples' time than any other instrument ever invented by man, beast or any supernatural being. Avoid it like the plague unless you can do the other poor, ignorant souls in your gym a favour by stealing or sabotaging it. Death to the Smith Machine... [}:)]
    #9
    help2001
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    RE: whats the best way to gain strenght 2003/11/30 00:18:53 (permalink)
    agree with the scourge!

    smith machines are for hanging towels on only!

    #10
    Slyblackdragon
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    RE: whats the best way to gain strenght 2003/11/30 04:39:35 (permalink)
    And chins....[:p]
    #11
    QuestionsQuestions
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    RE: whats the best way to gain strenght 2003/11/30 10:22:57 (permalink)
    I like benching on the smith when I don't have a spotter (almost always) because I can use more weight so it would appear to hit my chest better (doms next day etc) - is that bad? I always make sure the bench is lined up perfectly parallel so as not to put any stress on my elbows etc
    #12
    bruceflea
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    RE: whats the best way to gain strenght 2003/11/30 10:44:02 (permalink)
    anything is good for you if you make it wokr and you feel the beneift after
    there is no good or bad just hard work
    #13
    Scourge_of_God
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    RE: whats the best way to gain strenght 2003/11/30 14:32:55 (permalink)
    Thus spaketh the bodybuilder...

    QQ - If you are just training for size then the smith could still be of some marginal use. However, if you are going for strength, you'll find that your regular flat bench increases very little if you always bench with the smith...
    ...and DOMS is not, repeat, is not a good indicator of workout efficacy.
    quote:
    Originally posted by bruceflea

    there is no good or bad just hard work


    Whut?!!?
    #14
    MikeyFive
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    RE: whats the best way to gain strenght 2003/11/30 15:28:03 (permalink)
    quote:
    there is no good or bad just hard work

    Sounds good, but obviously makes no sense in real life. You could work like a crazy bastard doing loads of hardcore sets of cable crossovers for your chest workout, but you're not going to come out of it with a chest to rival Arnold, or a bench to rival Gene.
    #15
    QuestionsQuestions
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    RE: whats the best way to gain strenght 2003/11/30 22:14:59 (permalink)
    quote:
    Originally posted by Scourge_of_God

    Thus spaketh the bodybuilder...

    QQ - If you are just training for size then the smith could still be of some marginal use. However, if you are going for strength, you'll find that your regular flat bench increases very little if you always bench with the smith...
    ...and DOMS is not, repeat, is not a good indicator of workout efficacy.




    Yeah i'm training mainly for size atm (doing HST) - still making pretty good strength gains though - even on the smith (although I am juicing so I guess i'd probably gain strength scratching my ass...). Tried the bench today and felt like a tit after I squashed my self under the bar pushing to failure - still didnt feel like it worked my chest that well after the set though even though I'd pushed to failure - I guess my stabilizers are so weak they failed way early before my chest had to do any real work?
    #16
    Boxer
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    RE: whats the best way to gain strenght 2003/11/30 23:14:08 (permalink)
    quote:
    I guess my stabilizers are so weak they failed way early before my chest had to do any real work?

    Yep, you are right. Use dumbells if you are training alone.

    The smith machine is also bad for injury in my opinion with the body being fixed in a straight line of movement which isn't natural.
    #17
    Scourge_of_God
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    RE: whats the best way to gain strenght 2003/12/01 00:49:33 (permalink)
    quote:

    I guess my stabilizers are so weak they failed way early before my chest had to do any real work?



    Well - That's what happens when you spend all your time on the Smith...
    #18
    Big-AL
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    RE: whats the best way to gain strenght 2003/12/14 11:38:22 (permalink)
    quote:
    Originally posted by QuestionsQuestions

    quote:
    Originally posted by Scourge_of_God

    Thus spaketh the bodybuilder...

    QQ - If you are just training for size then the smith could still be of some marginal use. However, if you are going for strength, you'll find that your regular flat bench increases very little if you always bench with the smith...
    ...and DOMS is not, repeat, is not a good indicator of workout efficacy.




    Yeah i'm training mainly for size atm (doing HST) - still making pretty good strength gains though - even on the smith (although I am juicing so I guess i'd probably gain strength scratching my ass...). Tried the bench today and felt like a tit after I squashed my self under the bar pushing to failure - still didnt feel like it worked my chest that well after the set though even though I'd pushed to failure - I guess my stabilizers are so weak they failed way early before my chest had to do any real work?


    well you can have the best of both worlds.
    If you want to use free weights - which you should and you have no spotter then try benching in the power rack from the bottom of the rom with the pins set up just above chest level.

    AL
    #19
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