Strength training tips

[tuareg]

I need to improve on my strength. I've been doing weighted push ups for quite a while now always adding a bit more weights to it, but i doubt its getting me anywhere (since it is endurance training, but adding weights might make a small difference). Anywho, i've been leaning towards some other training methods that could be good for strength gaining.

I dont have access to weights at home. Well, i do have a pretty heavy sewing machine that i use for my forearms, but thats it. Gymns are pretty expensive around here too, so i will probabaly still train at home unless its hopeless.

I cant really think of saying anything else. So, could someone please point out some tips on this? I will heed any advice given thank you.


Edit: The first thing i did was search, but i dont even know where to start:eh:

[anfeyd]

http://www.higher-faster-sports.com/singlelegpower.html

http://www.dragondoor.com/articler/mode3/229/


you didn't look very well.

[tuareg]

Haha okay, thanks for those. I'll look into them.

[compleks]

Pushups aren't inherently an endurance exercise. It depends what rep range you are working in.
If you are doing more than 15 reps, then you are starting to get into endurance territory. If you can add enough weight so that you can't do more than 10-15 reps, you will be training more for strength/hypertrophy. (handstand pushups?)

Anyway, simply doing pushups isn't really a sufficient 'program'. You need to train your entire body with various movements.

[mr popular]

Join a gym.

[tuareg]

Pushups aren't inherently an endurance exercise. It depends what rep range you are working in.
If you are doing more than 15 reps, then you are starting to get into endurance territory. If you can add enough weight so that you can't do more than 10-15 reps, you will be training more for strength/hypertrophy. (handstand pushups?)

Anyway, simply doing pushups isn't really a sufficient 'program'. You need to train your entire body with various movements.

I usually do 30 now cause it gets harder with more weights, and i cant do more than 10 this way. But yeah thats the problem. Im getting a bit bored with doing push ups all time and it doesnt train my body the way i want it to.

I was thinking of buying dumbells tomorrow seeing they might not be toooo expensive.

[mr popular]

waste of money.

[compleks]

I usually do 30 now cause it gets harder with more weights, and i cant do more than 10 this way
I'm not sure I understood that.

Don't buy dumbbells, you're better off saving for a gym membership. Or, failing that, just improvise and work with what you have at your disposal.

You can still strength train effectively without the use of weights, it just takes alot more initiative and planning.

I would suggest studying the basic principles of strength training, and learn how to plan an effective routine with weights. Then, once you have that figured, find a way to train those movements without weight in a way which will still be challenging enough to facilitate strength gains.

[anfeyd]

I usually do 30 now cause it gets harder with more weights, and i cant do more than 10 this way. But yeah thats the problem. Im getting a bit bored with doing push ups all time and it doesnt train my body the way i want it to.

I was thinking of buying dumbells tomorrow seeing they might not be toooo expensive.

Get a power rack- 300 dollars
A good bar- 200 dollars
500 lbs of weights- 200 dollars


You'll be set for the majority of your life.

[Kitosho]

http://www.geocities.com/fightraining/

[tuareg]

Ok i wont buy dumbells then haha. I'll look into strength training more, i'll try to learn about it. Thanks guys:smile:

[Diz2007]

Is it possible to train for hypertrophy then when goal of muscle mass is reached switch to strength and keep my size?

[receive]

Is it possible to train for hypertrophy then when goal of muscle mass is reached switch to strength and keep my size?

As a soft and shit beginner, there is no distinction yet. Aim to get stronger at some non-low rep target (5-->10--> even 20) and you'd have to really try to avoid getting bigger.

[Ashtar]

Is it possible to train for hypertrophy then when goal of muscle mass is reached switch to strength and keep my size?
Yes, in fact, you'll gain strength while training for hypertrophy, and could still hypertrophy while strength training.

[mr popular]

It is a mistake to distinguish "strength" and "hypertrophy". Hypertrophy is really just the adaptation of muscle fibers to a new demand for strength.

There are certain specific ways to enhance hypertrophy--such as increasing the rep range slightly, utilizing "shocking" methods, pumping, or extreme fascial stretching-- and particular ways to enhance your strength in a certain lift -- increased frequency of practice, training from a deficit, kinetic linking, etc.etc.etc.........

But in the end, strength and muscle growth are interconnected, and one will pretty much always influence the other.

[mr popular]

To simplify this in practical terms...

If you want to increase your overall muscle size, make all of your muscle groups stronger with basic movements (both compound and isolation), while eating a high calorie, high protein diet, hitting each muscle group 1-2 times each week.

If you don't want to increase muscle size but want to get stronger... simply eat a maintenance diet while doing the above. haha

[xrobbatesx]

handstand push ups are great! make sure there full range! :)

[mr popular]

Shut the fuck up robot sex.

[Mateus]

try mayby one handed ones and stuff like takin two chairs and do pushups between them(i dont remember how it was called its great for triceps) DIPS:D


you can also try to put your legs higher than chairs and do normal pushups etc :)

[Ashtar]

Yes, leg elevation increases weight on the arms, and somewhat shifts the emphasis more to shoulders from pecs. Although... at the same time, the ant delts aren't as stretched so does that make em stronger to be able to take it? Who knows.

[emodi666]

u can put ur arms agains a wall and push against it for like 3 mins that is one way u can strength train

[compleks]

u can put ur arms agains a wall and push against it for like 3 mins that is one way u can strength train

Yeah, one really bad way.

[Steve]

oh no it's emodi666

[WayofaWay]

Read Pavel's The Naked Warrior...

[Silthanas]

Read Pavel's The Naked Warrior...

Is that what it's cracked up to be? Did it do great things for you in comparison to standard resistance training?

[Silthanas]

I have to say, on the subject of bying equipment, if you spend a crapload of dough to buy a gym membership, you are going to have to keep paying money, and you might as well just buy your own equipment and work out at home. You may not be able to have quite as many machines and facilities as a comercial gym, but you can keep adding to what you have, and really, you don't need all that shit. The essential basics work best.

[WayofaWay]

The low rep/perfect form stuff works well. I don't get injured as much. Not to mention it doesn't require you to buy any equipment. The power breating and tension techniques are incredible. All in all it is a really solid way to increase your power.

I also just bought a kettlebell... they are freakin' sweet.

[AjStyles]

The only way to gain muscle is to eat well train hard.
I dont think dumbell help i have a 9 pound dumble,
and i had using for like 1.5 years.
My tricept and bicept is still so small.

[mr popular]

you can train as "hard" as you want to, but if you aren't making your muscles stronger, they aren't going to grow..

[Gusch]

The only way to gain muscle is to eat well train hard.
I dont think dumbell help i have a 9 pound dumble,
and i had using for like 1.5 years.
My tricept and bicept is still so small.

Oh wow, a whole lot of 9 pounds. And you already grew out of it? That's unheard of...

[compleks]

Oh wow, a whole lot of 9 pounds. And you already grew out of it? That's unheard of...

Haha.
I progressed from pink to yellow dumbbells in just over 8 months, is that good progress?

[Silthanas]

The only way to gain muscle is to eat well train hard.
I dont think dumbell help i have a 9 pound dumble,
and i had using for like 1.5 years.
My tricept and bicept is still so small.

Hate to break it to you, but you are NEVER going to get anywhere with a pussy 9 ib weight. It might be useful for some certain exercises where you need a small weight to control the movement.
But seriously, you've gotta move real weight to make progress. That means investing in more than 9 ib worth of dumbell.

[Silthanas]

The low rep/perfect form stuff works well. I don't get injured as much. Not to mention it doesn't require you to buy any equipment. The power breating and tension techniques are incredible. All in all it is a really solid way to increase your power.

I also just bought a kettlebell... they are freakin' sweet.

Cool, that's real good to know, thanks. So it's helped your tricking?
How much of his other work have you read?

[WayofaWay]

I have read Power To The People, The Russian Kettlebell Challenge, Naked Warrior, Bullet Proof Abs, Enter The Kettlebell...

I have added almost a foot to my vertical in the last month with Kettlebell and olympic lifting... so it's been good for my tricking. Not to mention my overhead power for handsprings has exponentially increased.... I still suck at spinning.

[Kon-El]

almost a foot:dead: .. in one month :ogre:
did u measure this or did it just feel like a foot. if you really gained that much on your vert thats crazy man, good stuff. still i didnt think a foot in 4 weeks was possible unless you perhaps never trained for anythin at all before this.

[anfeyd]

I have read Power To The People, The Russian Kettlebell Challenge, Naked Warrior, Bullet Proof Abs, Enter The Kettlebell...

I have added almost a foot to my vertical in the last month with Kettlebell and olympic lifting... so it's been good for my tricking. Not to mention my overhead power for handsprings has exponentially increased.... I still suck at spinning.

Sprint running and vertical jump performance are highly correlated so chances are if you added 12 inches to your vertical it has to be over 30's in which case your sprinting shouldn't be terrible.

[compleks]

"Spinning"

[chicanerous]

"Sp[r]inn[t]ing" [sic]

[WayofaWay]

... i am talking about spinning not sprinting.... and yes... I have about a 35 inch vert

[anfeyd]

I can read guys, I swear.

[Gusch]

prove it.

[TKD_Andy]

Indeed.

I want to see this.

[Kon-El]

35 in isnt totally out of this world (albeit still very good), i'm not disbelieving you on that (this is the internet after all!) its just how fast you achieved it that seems hard to believe.
proof would be interesting though.