best way to gain strength

[Migs]

ok so let's say you have a "friend" that is weak as hell.  What is the best way to gain strength the fastest?  Would it to go and push t failure on the first set or more sets?  Looking for more upper body strength. 

[wes]

5 x 5 is a great way to build power

Basic movements, 5 sets 5 reps,3-4 days a week.

[Big-C]

train lower body

[Royalty]

1)Gain weight

2)do lots of negatives

3)dont overtrain

[d0nny2600]

Migs are you the black one?

[thebear]

Eat A LOT, pop a good multi vitamin, good carbs, 1-2 grams of protein per lb. of body weight, lots of water, bomb legs / core,  ( the 5 x 5 is pretty darn good advice) , don't go to failure very often in training- train hard but be careful of training to failure -( tough on the CNS and will inhibit progress ) do basic compound movements, switch your routine every 4- 6 weeks, 8 hrs.  of GOOD SLEEP  -the basics

[Big-C]

10 weeks of test and some d bol..you would be golden...jk

[Migs]

Migs are you the black one?

nope.


Thanksk for the advice guys.  I'm tired of being as strong as a nine year old...girl

[JasonH]

Deadlifts, squats, bench presses.

Sets of 5 x 5.

[Stubborn]

Best way=gaining weight while using a low rep scheme without frequent sets to failure.

MaxOT and generous portions helped me quite a bit.

[jpm101]

Would this be BB'ing strength or PL'ing strength?. Anyway, Wes gives good advice for either. And so does thebear with the not going to failure most of the time. Burns the CNS and can restrict progress.Not going to failure(but can test your strength every 3 weeks or so) is a little trick that most PL'ers learned a long time ago. Keep the workouts on the K.I.S.S. level, with 3 times a week max. Do not have to stuff yourself and gain weight to get very strong. That is a myth that fat people use all the time. Good Luck.

[ronbrgundy]

When I was a teenager I saw some big strength gains using what this guy calls "REST-PAUSE"
Basically when I hit failure and the weight wouldn't move, I'd wait a little while like he does then knock a couple more out.  You could probably get the same effect by having a dedicated spotter/gym partner.  

[jpm101]

The guy in the video was just doing short breaks between sets, 44-45  seconds on the last set. Not true Rest-Pause. Some more serious BB'ers will only have a 30 seconds break between regular sets. Started and very popular in the 60's & 70's (even now). Taught and encouraged by Gironda. Pure BB'ing style workouts.

Original concept of Rest-Pause (a system I favor greatly) was a 10 to 15 second pause between each rep of a set. From 3 to 4 sets (2 minute break between) of 6 to 8 reps total. It is a very focused way to train. If you are using 200 for 8 hard reps in the bench you probably be using 215 or 220 , for those 8 (maybe easier) reps, with the 10 to 15 second (max...never more) Rest-Pause. Increase in strength and size porgresses very well with this method.

There are 3 programs I may suggest to people who want to get bigger and stronger, in a somewhat short period of time. It's 5X5's, GVT and the Rest-Pause system. Partial rack training could be thrown into the mix, but that is not for your average guy, unless they plan to train with very serious intent.  Could think of at least 6 more productive gaining programs, but these 3 seems to give the most bang for the buck, for most people. All this is just my own personal view, no biggie. Good Luck.

Side Bar: old question in BB'ing is what really defines a set. Is the rest period 5,4,3,2 or 1 minute a true set break. Or 45, 30,15 or 10 seconds for short cycles of training? Guess it all depends on the individual and how it works for them. Some of the old time strong men (before drugs) had 15 or 20 minutes between lifts. These guy's were super large and super strong. Some guy's like Draper had 15 to 30 seconds breaks. And than there are pure SS's,Tri sets, Quad sets, etc with no, or very little rest, when working out certain muscle areas.

[polychronopolous]

This training board always bring excellent training advices.

I have never really even heard of this rest-pause workout but I think I am gonna give it a try for a few weeks, sounds really promising.

[Stubborn]

Cutting edge stuff in this thread.

[jon cole]

1-train on pause squat and heavy bench and power clean.

2-do chins, dumbell row, curl and skull crush for assistance.

3-train 3 time a week.

4-gain weight, eat a lot, sleep, stay relax.

[jpm101]

Might add that there is also a form of the R-P system that is known as Cluster reps. Which allows a 30 seconds break between each rep. A muscle builder, but which may be more of a benefit for strength training than the shorter 10-15 reps for some. But that is something anyone would have to judge for themselves. Example: the 5X5 system may give a impressive increase in strength, but not so much in true muscle size. Or even vice versa.

There is never one way to workout in lifting. Training out can be experimental lab theory and work (in a way) for each of us. Some get big and strong on higher 15 to 20 reps and some on set's of 3's & 4's. Everyone is looking for their own custom fit workout plan.

 Lot of different systems that can come under the same label as R-P. Just a variation of a theme, like most other training methods. Good Luck.

[Stefano]

you certainly know your stuff jpm