Re: Exercising to increase strength as quick as possible in a few

Blair P. Houghton wrote:

T  <T@xxxxxxxxxxxxxx> wrote:

JimT 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...

Doesn't matter. 

...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. 

Yeah.
.

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