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  1. #1
    Registered User rdxmuscle's Avatar
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    Strength obsessions

    What is the best way to increase your strength....?




    B - 235
    S - 265
    D - 350
    Last edited by rdxmuscle; 08-30-2014 at 06:56 AM.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Gain muscle and do neural training in the lifts you are interested in.
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  3. #3
    Registered User rdxmuscle's Avatar
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    Originally Posted by SuffolkPunch View Post
    Gain muscle and do neural training in the lifts you are interested in.
    Can u name Any rotine or programe in particular?
    Last edited by rdxmuscle; 08-30-2014 at 04:18 AM. Reason: idk
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    Moderator SuffolkPunch's Avatar
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    Texas method, 5/3/1 or Madcows will all work just fine. My preference is for DUP (see my log) but that is not a program, just a set of principles that you have to implement. If you want to learn them, there is a video by Dr. Mike Zourdos which you should start by watching.
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    Registered User rdxmuscle's Avatar
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    Originally Posted by SuffolkPunch View Post
    Texas method, 5/3/1 or Madcows will all work just fine. My preference is for DUP (see my log) but that is not a program, just a set of principles that you have to implement. If you want to learn them, there is a video by Dr. Mike Zourdos which you should start by watching.
    Thanks !! :-)
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  6. #6
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by rdxmuscle View Post
    What is the best way to increase your strength....?
    Read other people's threads covering the same topic....the answer is always the same. That goes for nearly everything.
    Experience, not just theory
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  7. #7
    Registered User rdxmuscle's Avatar
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    Originally Posted by davisj3537 View Post
    Read other people's threads covering the same topic....the answer is always the same. That goes for nearly everything.
    Thanks for the reply
    Gonna try mike ohearns powerbodybuilding .....then stronglifts 5 x 5 n den wendlers 5 3 1 ...

    Goal - 500 lbs deadlift
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    Originally Posted by SuffolkPunch View Post
    Texas method, 5/3/1 or Madcows will all work just fine. My preference is for DUP (see my log) but that is not a program, just a set of principles that you have to implement. If you want to learn them, there is a video by Dr. Mike Zourdos which you should start by watching.
    I really admire this guy, he's like a guru...........
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    Originally Posted by rdxmuscle View Post
    Goal - 500 lbs deadlift
    You'll be there before you know it.
    Experience, not just theory
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    Registered User BioSmith91's Avatar
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    Originally Posted by rdxmuscle View Post
    What is the best way to increase your strength....?




    B - 235
    S - 265
    D - 350
    Other people will disagree with me, but I found that rep ranges that are considered to be "hypertrophy" ranges do the most for me to increase strength LONG TERM.

    3-5 sets of 5-12 reps truly is where it is at. The reason being is that what is considered the "strength range" I feel doesn't give you enough volume to consistently progress over a period of more then 3-4 weeks. I worked up to a 340 bench press back in high school at only 17 years old by training with 6-10 reps 80% of the time and then just doing 4's, 3's, and 2's the last 3 weeks before our max out day. I tried just sticking with the heavier reps one time, and I failed to get stronger once I had adapted neurally to the weight.

    Without fail, I knew that if I could do even just 5 more pounds one cycle with 3 sets of 10 than the last cycle, my 1RM would go up.
    Strong, aesthetic crew.

    My Definitely Not 5/3/1 Log: http://forum.bodybuilding.com/showthread.php?t=167683321&p=1366691651#post1366691651

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  12. #12
    Registered User janson8000's Avatar
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    just pick a proven program, be consistent, eat and rest enough, then the strength will follow
    "Giving up on your goal because of one setback is like slashing your other three tires because you got one flat."
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  13. #13
    Moderator SuffolkPunch's Avatar
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    Originally Posted by BioSmith91 View Post
    Other people will disagree with me, but I found that rep ranges that are considered to be "hypertrophy" ranges do the most for me to increase strength LONG TERM.

    3-5 sets of 5-12 reps truly is where it is at. The reason being is that what is considered the "strength range" I feel doesn't give you enough volume to consistently progress over a period of more then 3-4 weeks. I worked up to a 340 bench press back in high school at only 17 years old by training with 6-10 reps 80% of the time and then just doing 4's, 3's, and 2's the last 3 weeks before our max out day. I tried just sticking with the heavier reps one time, and I failed to get stronger once I had adapted neurally to the weight.

    Without fail, I knew that if I could do even just 5 more pounds one cycle with 3 sets of 10 than the last cycle, my 1RM would go up.
    I mostly agree with this, it's what Paul Carter has been writing a lot about recently. A larger muscle is a stronger muscle - you could quite happily leave the worry about neural peaking to competing powerlifters.

    DUP principles indicate some degree of synergy but the majority of the work is still done with 5+ reps (a bit like 5/3/1 - the majority of the work is in the accessories)
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  14. #14
    Registered User rdxmuscle's Avatar
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    Originally Posted by BioSmith91 View Post
    Other people will disagree with me, but I found that rep ranges that are considered to be "hypertrophy" ranges do the most for me to increase strength LONG TERM.

    3-5 sets of 5-12 reps truly is where it is at. The reason being is that what is considered the "strength range" I feel doesn't give you enough volume to consistently progress over a period of more then 3-4 weeks. I worked up to a 340 bench press back in high school at only 17 years old by training with 6-10 reps 80% of the time and then just doing 4's, 3's, and 2's the last 3 weeks before our max out day. I tried just sticking with the heavier reps one time, and I failed to get stronger once I had adapted neurally to the weight.

    Without fail, I knew that if I could do even just 5 more pounds one cycle with 3 sets of 10 than the last cycle, my 1RM would go up.

    How wud u get through the plateaus.....i hv reached 225x3 using d same 6-10 rep range but aint gettin any further....
    dats why i have decided to lower the reps...
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  15. #15
    Moderator SuffolkPunch's Avatar
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    Originally Posted by rdxmuscle View Post
    How wud u get through the plateaus.....i hv reached 225x3 using d same 6-10 rep range but aint gettin any further....
    dats why i have decided to lower the reps...
    I presume you are talking about bench press too?

    There could be lots of reasons: not gaining mass because not eating enough. Creeping shoulder injury (commong with bench), poor form, insufficient frequency etc.
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  16. #16
    Registered User rdxmuscle's Avatar
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    Originally Posted by SuffolkPunch View Post
    I presume you are talking about bench press too?

    Yup.. bench press it was


    There could be lots of reasons: not gaining mass because not eating enough.
    There are so many guys u see ...who are so lean and lift weights many times their weight....i mean how do they do it...dat is what i am looking for
    The problem is dat....at 5'8" height when i go for adding mass ...i add a lot of fat easily ....n dat look is no good ...i guess a lot of endomorphs have this problem...
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  17. #17
    Registered User rdxmuscle's Avatar
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    Have a look at this fellow Indian, Tejas Jaishankar

    Recovered from an accident(42 fractures)...worked out for 2 years and won the Indian Strongest Man in the 70-90kg category
    The stats say he deadlifted 140kg.. 23 times and did 27 reps of 30kg single hand dumbell press....n looks like he doesnt even lifts :-/
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  18. #18
    Registered User BioSmith91's Avatar
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    Originally Posted by SuffolkPunch View Post
    I mostly agree with this, it's what Paul Carter has been writing a lot about recently. A larger muscle is a stronger muscle - you could quite happily leave the worry about neural peaking to competing powerlifters.

    DUP principles indicate some degree of synergy but the majority of the work is still done with 5+ reps (a bit like 5/3/1 - the majority of the work is in the accessories)
    I know... but I still liked being stronger then everyone else on max day . Plus it was a great tool for determining where I was weak. Chest caving in on my max squat? I'm probably going to get my teeth kicked in on the football field as well.......
    Strong, aesthetic crew.

    My Definitely Not 5/3/1 Log: http://forum.bodybuilding.com/showthread.php?t=167683321&p=1366691651#post1366691651

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  19. #19
    Moderator SuffolkPunch's Avatar
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    Originally Posted by rdxmuscle View Post
    There are so many guys u see ...who are so lean and lift weights many times their weight....i mean how do they do it...dat is what i am looking for
    The problem is dat....at 5'8" height when i go for adding mass ...i add a lot of fat easily ....n dat look is no good ...i guess a lot of endomorphs have this problem...
    They have probably gone through mass gain and fat loss phases. Body recomposition involves zig zagging. You are probably going to be smaller or fatter than you want to be before you get to your end goal. If you try to get there in a straight line, it may never happen.
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  20. #20
    Registered User rdxmuscle's Avatar
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    Originally Posted by SuffolkPunch View Post
    They have probably gone through mass gain and fat loss phases. Body recomposition involves zig zagging. You are probably going to be smaller or fatter than you want to be before you get to your end goal. If you try to get there in a straight line, it may never happen.
    Mirin ur wisdom ...thanks
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  21. #21
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by SuffolkPunch View Post
    They have probably gone through mass gain and fat loss phases. Body recomposition involves zig zagging. You are probably going to be smaller or fatter than you want to be before you get to your end goal. If you try to get there in a straight line, it may never happen.
    This
    Experience, not just theory
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  22. #22
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    Originally Posted by rdxmuscle View Post
    There are so many guys u see ...who are so lean and lift weights many times their weight....i mean how do they do it...dat is what i am looking for
    The problem is dat....at 5'8" height when i go for adding mass ...i add a lot of fat easily ....n dat look is no good ...i guess a lot of endomorphs have this problem...
    Years of bulking and cutting while progressively overloading their sessions.
    OG
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