gaining strengh

[MiniJoe]

am a novice at this, am wondering if anyone can tell me what the best exercise are for gaining strengh and dose this help with power of the punch?

[Nak-Muay]

Bench
Squat
Deadlift
Clean & Press

You wanna do LOW reps (1-5 reps) for 3-5 sets, 2-3 days a week.

You need a good coach also to show you how... Example...

I was deadlifting 70KG... Spent 10 minutes with Leigh Remedios and was comfortably lifting 100KG.
I was pressing 30KG... 10 minutes later with Leigh I was on 50KG.
I was benching 50KG... Leigh showed me technique next day I did 60KG.

[UltimatePunch]

Bench
Squat
Deadlift
Clean & Press

You wanna do LOW reps (1-5 reps) for 3-5 sets, 2-3 days a week.

You need a good coach also to show you how... Example...

I was deadlifting 70KG... Spent 10 minutes with Leigh Remedios and was comfortably lifting 100KG.
I was pressing 30KG... 10 minutes later with Leigh I was on 50KG.
I was benching 50KG... Leigh showed me technique next day I did 60KG.

What did he show you about benching mate ?

[MiniJoe]

whats the excersie called were you pull it from the top to your shoulders ? i do 60kg of them, 4 reps of 3 sets, then 30kg on most all the others.

[Duchman]

To get stronger, you need to progressively lift weight. Please don't fall into the fancy fitness trap. Lift heavy iron. Take loads of rest between sets. Eat good and tape a nap.
Thats how people have been getting strong for ages.

[Bateman]

whats the excersie called were you pull it from the top to your shoulders ? i do 60kg of them, 4 reps of 3 sets, then 30kg on most all the others.

Squats ?.....

[MiniJoe]

Squats ?.....

its on a machine, you sit down on it and then you grab the handles from above you then pull them down as the weights go up and then you pull them down to your shoulders, i guess its simluar to squats but on a machine, then after that, i do the 30kg bar bell, for some reason i can do 60kg on my shoulders but i am alot different with my arms.

[dave.allen84]

whats the excersie called were you pull it from the top to your shoulders ? i do 60kg of them, 4 reps of 3 sets, then 30kg on most all the others.

lat pull down?? does a bar hang over your head by a cable?

[MiniJoe]

lat pull down?? does a bar hang over your head by a cable?

yah somthing like that, what they use in a leasuire centre for those who are not use to free weights

[Nak-Muay]

What did he show you about benching mate ?

A few things really:
1. I was bringing the bar down too far up my chest
2. I wasn't pushing the bar up correctly
3. My grip wasn't wide enough
4. I wasn't ensuring that the weight was balanced

[UltimatePunch]

A few things really:
1. I was bringing the bar down too far up my chest
2. I wasn't pushing the bar up correctly
3. My grip wasn't wide enough
4. I wasn't ensuring that the weight was balanced

Cool love how little tips can make massive improvements

[Mike Bishop]

I'm interested that Leigh advised you to use a wider grip. I suppose it depends how narrow your grip was in the first place....but I use a fairly narrow grip to replicate the push I'd use to move someone when under side mount.

[Wiegieboard]

Gain serious strength?

In my opinion get to a good powerlifting club as proper coaching is INCREDIBLY IMPORTANT when you're lifting heavy.Lifting very heavy weights the wrong way can royally fuck you up. You can get a years membership with the british powerlifting association for tenner a year and you'll likely have to pay a quid or two per session.

Deadlifting.

Squatting.

Benchpress. (which I don't do)

Chins or muscle ups.

I personally believe that Deadlifting and squatting are by far the most important exercises mentioned here if you want to get strong but if you do these exercises GET AN EXPERIENCED COACH!

If you're just getting into lifting, you might want to work lighter weights for a couple of months under supervision until your form is adequate enough to stard going heavier. The practice with lighter weight will also help adapt your body slightly to the strains of heavy lifting before you really start going for it.

This is a good basic plan.

do each exercise once a week for example.

Monday Squats

Wednesday bench or muscle ups

Friday Deadlifts.

This is to allow some recovery time in between sessions and the reason that I put deads on Friday is that I liked to have 2 days to recover from such a draining exercise.

For all exercises do 3 or 4 sets of 6 repetitions for 4 weeks.
Follow this with one week off.

Then for all exercises do 3 or 4 sets of 4 repetitions for 4 weeks.
Follow this with a week off.

Then for all exercises do 3 or 4 sets of 2 repetitions for 4 weeks followed by 1 week where you find your single rep. maximums.
Follow this with a week off.

You can either do what a lot of guys do and go back to the start doing the 6 reps or you can do the sensible thing and do bodyweight exercises for 3 or 4 weeks to give your tendons the adaptation time they need to catch up with the strength of your muscles as muscle strengthens faster than tendon due to the hight blood supply and other factors.

Get to a powerlifting club though and always work with a good partner.

[Nak-Muay]

I'm interested that Leigh advised you to use a wider grip. I suppose it depends how narrow your grip was in the first place....but I use a fairly narrow grip to replicate the push I'd use to move someone when under side mount.

It was narrow to the extent that I wasn't able to stabilise the weights correctly.

[MiniJoe]

i am going to follow your session Wiegieboard, I am just going to a leisure centre the instructors there am sure are qualified enough to give some advice.

[MiniJoe]

A few things really:
1. I was bringing the bar down too far up my chest
2. I wasn't pushing the bar up correctly
3. My grip wasn't wide enough
4. I wasn't ensuring that the weight was balanced

i would like to answer this, number 4 for me on free weights

[Rob T]

I'm interested that Leigh advised you to use a wider grip. I suppose it depends how narrow your grip was in the first place....but I use a fairly narrow grip to replicate the push I'd use to move someone when under side mount.

You shouldn't be trying to push someone away from you when under sidemount, push yourself away from them... arm strength isn't that important, hip movement is.

[Wiegieboard]

i am going to follow your session Wiegieboard, I am just going to a leisure centre the instructors there am sure are qualified enough to give some advice.

A lot of gym instructors aren't really qualified enough to give good advice so make sure to ask if they have a certified powerlifting instructor or alternatively if they at least have someone who is BAWLA certified. Enjoy your training dude.

[Rob T]

Yeah, loads of gym instructors (especially at leisure centres) are just going to give out generic advice. I have only ever been to one gym which had a specialist power-lifting coach.

[Nak-Muay]

I'd personally ask someone who has got strong themselves by doing exercises you want to do... they are obviously doing something right.

[KidKimura]

Whilst on the subject, does anyone know of any good powerlifting books? I can't find any powerlifting clubs near me, and I'd like to change the weight section of my workouts around a bit and make them more powerlifting based.

At the minute I'm doing a push/pull/legs style workout, with weight circuits as my main cardio.

[Wiegieboard]

http://www.giftofstrength.com/Powerlifting_Book_Promotion.htm

for a reasonable book and awesome theme tune.

Nothing beats a coach though. You can really only perform optimally with the criticisms and guidance of a coach who's watching you perform.

[MiniJoe]

http://www.giftofstrength.com/Powerlifting_Book_Promotion.htm

for a reasonable book and awesome theme tune.

Nothing beats a coach though. You can really only perform optimally with the criticisms and guidance of a coach who's watching you perform.

they have a specialised coach were I am, i found out today