Re: Exercising to increase strength as quick as possible in a few
- From: T <T@xxxxxxxxxxxxxx>
- Date: Fri, 26 Aug 2005 11:51:32 GMT
Blair P. Houghton wrote:
T <T@xxxxxxxxxxxxxx> wrote:
Need advice! What is the best strategy for increasing strength as quickly as possible in specific muscles?
Although, the easiest program is:
He didn't ask for the easiest program.
Lift a weight you think you can lift 5-12 times with good form. Stop when you know you can't do another rep with good form. Do a second set if you want. Keep the lower of the two set counts.
Next session (at least 48 hours later) do 2 more reps per set at that weight.
Continue that way until you can do 12 or 13 reps. Then increment the weight and start again at 5 reps.
Nope, could be easier.
What is the optimum workout regimen for this goal?
Monday: squat Thursday: bench, row
What if the "specific muscle" is in the neck?
Neck crunches, side neck crunches, whip snatches; depends on the muscle, really.
How many sets per workout, and how many reps to failure?
Start with the empty bar.
Do a single, add 20-30 pounds to the bar, rest 3 minutes, repeat to failure.
That's how you determine your one-rep max, and you should rest more like 5 minutes between lifts, and you won't know until two days later when you pick up where you failed whether you failed early because of all the prior lifts...
...and then you won't know if you're succeeding heavier because you've strengthened due to of the first session's lifting...
If you're lifting heavier then you're stronger.
...and you won't be certain either way if any improvement or backslide from session to session is due to lifting or diet or emotional state...
Just like with any other program.
...so just do it.
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