How to improve strength

"GeoffC" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I am currently doing a routine which is almost exclusively 3 sets of 12
reps
on everything. This is fine, however if I wanted to increase my strength
should I do something different like lower reps and higher weights? I
would
particularly like to improve my bench press and preacher curl ability.

Thanks

Geoff

absolutely lower reps with a higher percentage of a 1 rep max. Good idea to
shift your focus away from a hypertrophy cycle to a strength cycle.

In article <[email hidden]>,

GeoffC said:

I am currently doing a routine which is almost exclusively 3 sets of 12 reps
on everything. This is fine, however if I wanted to increase my strength
should I do something different like lower reps and higher weights? I would
particularly like to improve my bench press and preacher curl ability.

Thanks

Geoff

Well... Some here may have other advice, and that's ok, but here is what
I do. I also do 3 sets, but it varies between 8 and 12 reps.

I use as much weight as I can and increase it with any strength
increases. If I cannot do at least 8 reps, I decrease the weight. If I
can do 12 reps or more, I increase the weight until it drops me back.

When I do my sets, I continue the reps until I can't do another one.

Hope this makes sense???
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

It makes sense, does it help increase strength??

Regards

Geoff

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

GeoffC said:

I am currently doing a routine which is almost exclusively 3 sets of 12

reps

Quoted message said:

Quoted message said:

on everything. This is fine, however if I wanted to increase my strength
should I do something different like lower reps and higher weights? I

would

Quoted message said:

Quoted message said:

particularly like to improve my bench press and preacher curl ability.

Thanks

Geoff

Well... Some here may have other advice, and that's ok, but here is what
I do. I also do 3 sets, but it varies between 8 and 12 reps.

I use as much weight as I can and increase it with any strength
increases. If I cannot do at least 8 reps, I decrease the weight. If I
can do 12 reps or more, I increase the weight until it drops me back.

When I do my sets, I continue the reps until I can't do another one.

Hope this makes sense???
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack

Nicholson

GeoffC said:

I am currently doing a routine which is almost exclusively 3 sets of
12 reps on everything. This is fine, however if I wanted to increase
my strength should I do something different like lower reps and
higher weights? I would particularly like to improve my bench press
and preacher curl ability.

Yes. And practice those movements that you wish to improve.

Quoted message said:

Thanks

Geoff

Roger Zoul said:

GeoffC said:

I am currently doing a routine which is almost exclusively 3
sets of 12 reps on everything. This is fine, however if I
wanted to increase my strength should I do something different
like lower reps and higher weights? I would particularly
like to improve my bench press and preacher curl ability.

Yes. And practice those movements that you wish to improve.

And practice those movements first.

In article <[email hidden]>,

GeoffC said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

GeoffC said:

I am currently doing a routine which is almost exclusively 3 sets of 12

reps

Quoted message said:

Quoted message said:

on everything. This is fine, however if I wanted to increase my strength
should I do something different like lower reps and higher weights? I

would

Quoted message said:

Quoted message said:

particularly like to improve my bench press and preacher curl ability.

Thanks

Geoff

Well... Some here may have other advice, and that's ok, but here is what
I do. I also do 3 sets, but it varies between 8 and 12 reps.

I use as much weight as I can and increase it with any strength
increases. If I cannot do at least 8 reps, I decrease the weight. If I
can do 12 reps or more, I increase the weight until it drops me back.

When I do my sets, I continue the reps until I can't do another one.

Hope this makes sense???
--
Om.

It makes sense, does it help increase strength??

Regards

Geoff

Yes, over time... Seems to work well for me!
As I said, if I can do 12 or more reps, I increase the weight. ;-)
Over time, you adapt to that new weight and when you manage to get up to
12 reps again on the first or second set, you increase the weight again.
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

OmManiPadmeOmelet <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

In article <[email hidden]>,

GeoffC said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,
"GeoffC" <[email hidden]> wrote:

> I am currently doing a routine which is almost exclusively 3 sets
> of 12 reps on everything. This is fine, however if I wanted to
> increase my strength should I do something different like lower
> reps and higher weights? I would particularly like to improve my
> bench press and preacher curl ability.
>
> Thanks
>
> Geoff
>
>
>

Well... Some here may have other advice, and that's ok, but here is
what I do. I also do 3 sets, but it varies between 8 and 12 reps.

I use as much weight as I can and increase it with any strength
increases. If I cannot do at least 8 reps, I decrease the weight. If
I can do 12 reps or more, I increase the weight until it drops me
back.

When I do my sets, I continue the reps until I can't do another one.

Hope this makes sense???
--
Om.

It makes sense, does it help increase strength??

Regards

Geoff

Yes, over time... Seems to work well for me!
As I said, if I can do 12 or more reps, I increase the weight. ;-)
Over time, you adapt to that new weight and when you manage to get up to
12 reps again on the first or second set, you increase the weight again.

But remember you get better at what you train. If the OP wants to improve
his limit strength (how much you can lift once) he should train lower rep
ranges.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

In article <[email hidden]>,

Quoted message said:

On Fri, 8 Apr 2005 19:06:57 +0100, "GeoffC" <[email hidden]>

Quoted message said:

I am currently doing a routine which is almost exclusively 3 sets of 12 reps
on everything. This is fine, however if I wanted to increase my strength
should I do something different like lower reps and higher weights? I would
particularly like to improve my bench press and preacher curl ability.

If you want to improve your strength I would work in the 3-6 rep range
(higher weights) and do multiple sets every other day making sure that
you don't go to failure. Make sure that you can easily do another rep
in each of your sets. Take fairly long rests between sets (at least a
couple minutes).

RC

Hmmmmm... 3 to 6 reps and none to failure?
That seems kinda low IMHO.

Here is a reference from Men's Health magazine:

http://menshealth.about.com/cs/fitness/a/strength_train_2.htm

Q. How many sets and repetitions should I do? A. This will vary
depending upon your goal. If you are training to increase strength, due
fewer sets but higher intensity (1-2 sets to failure per exercise). If
training for muscle size, perform multiple sets (2-4 sets, but only 1 to
failure). The number of repetitions will vary also depending upon the
speed at which you move the weight and your goals. In general, shoot for
8-12 reps.
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

OmManiPadmeOmelet <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

In article <[email hidden]>,

Quoted message said:

On Fri, 8 Apr 2005 19:06:57 +0100, "GeoffC" <[email hidden]>

Quoted message said:

I am currently doing a routine which is almost exclusively 3 sets of
12 reps on everything. This is fine, however if I wanted to increase
my strength should I do something different like lower reps and higher
weights? I would particularly like to improve my bench press and
preacher curl ability.

If you want to improve your strength I would work in the 3-6 rep range
(higher weights) and do multiple sets every other day making sure that
you don't go to failure. Make sure that you can easily do another rep
in each of your sets. Take fairly long rests between sets (at least a
couple minutes).

RC

Hmmmmm... 3 to 6 reps and none to failure?
That seems kinda low IMHO.

Here is a reference from Men's Health magazine:

http://menshealth.about.com/cs/fitness/a/strength_train_2.htm

Q. How many sets and repetitions should I do? A. This will vary
depending upon your goal. If you are training to increase strength, due
fewer sets but higher intensity (1-2 sets to failure per exercise). If
training for muscle size, perform multiple sets (2-4 sets, but only 1 to
failure). The number of repetitions will vary also depending upon the
speed at which you move the weight and your goals. In general, shoot for
8-12 reps.

Well, that's why you don't go to Men's Health for weightlifting advice.

Look at any of the powerlifting routines--Sheiko or Korte. They're all in
the lower rep ranges (<= 5).

Hugh

--
Experience keeps a dear school, but fools will attend no other.