Ok, I'm sure this has been brought up

estebancambias

but I am desperate to gain strength. I recently joined a gym and noticed I can hardly lift 35 kg(I'm 17)

Can someone give me advice on how I could gradually build up my strength, it would be much appreciated.

Hanley

You could write hundreds of pages in answering your question. It's just too so open-ended.

But in one word, Dedication.

maxi-twist

Lift as in deadlift? Or lift as in dumbell curls? As hanley said,just keep at it and u'll be grand?

Hanley

maxi-twist wrote:

Lift as in deadlift? Or lift as in dumbell curls? As hanley said,just keep at it and u'll be grand?

I'm guessing it was a bench press. You know I just thought of something I read that REALLY applies here...

Taken from Dave Tate's training log;

After three days and much thought I can up with a list of 11 things that are the most important to your success in the weight room. I will keep these concise because they are all very simple. As is life, the simple things are the ones that are always over looked.

Most do not like to present the simple stuff in this industry because you can't profit from it. Plus I am not sure they even "get it". This industry has always been about taking the simple and making it complicated, that is unless you are Under a Bar.

Keep reading and you will see what I mean. Remember 100 years of very serious training experience.

Bust your ass in the gym - If you are going to do it then don't screw around. Hard work is still a quality of building strength.

Believe in what you are doing or don't do it - This is a HUGE one. If you are going to do something then believe it will work for you or don't do it. You can't think "let's see what happens". You have to know it is going to work. Never assume it won't because if you do then it is pretty certain it won't. You ever notice how the best programs are always the ones that are "sold" the best. This is because they convince you it will work before you do it. Why not just assume everything will work - we all did ( the presenters)

Consistency for duration You have to be consistent. We have heard that hundreds of times and "get it". But do you really? As a beginner do you realize most the lifters, strongman and bodybuilders you look up to have been doing so for over 10 years? How many do we all know that gave up after a year or two when they realized supplements, drugs and gear were still not enough to get to the top? For most ( except a very select few) it take a long time to get there. Understand you do not have months of training ahead of you but years. This is hard for the upcoming generation. They are not afraid to work hard but what the results NOW. Well, good luck! For the rest of you know the road ahead is a long one.

Attitude - No excuses. Attitude is everything but is also very specific to each individual. What may be hardcore to one person is stupid to another. What one person needs to build confidence and metal strength is not the same as another. We are all individual in this regard and need to find what works best for us. There was however one underlying factor and that is to not make excuses. This was stressed many times during the seminar. I actually heard Matt say it 5 times in 3 minutes, yet 70% of those in attendance had excuses for multiple things. Interesting?

Change only what is needed - This is one mistake I see all the time with lifters, trainers and coaches. They jump from one program to another if one thing is not working right. Let assume you are trying to build the squat, bench press and deadlift. Your training for the squat and dead is going great but your bench is falling behind. What I tend to see is a total program change while all they needed to do was get the bench back on par. The key is to keep what is working, working and to change what is not. This is also why you see som many modified programs at the higher levels. Have you ever noticed the number of top lifters that say they "train westside" then you look at what they do and are totally lost? That is because of the reasons described above. They have modified it to fit their needs.

Technique - This is by and large the BIGGEST factor. Mark Bartley and I discussed this the night before the seminar. I asked why he felt anyone could walk into a powerlifting gym and add 200-300 pounds on their total in the first year while going nowhere for many years prior. I know this to be true because I have seen it happen in EVERY powerlifting gym I know of. While atmosphere is a big factor it is not as big as technique. Watch novice lifters train and you will see what I mean. You hear zero verbal cues just a bunch of shouting of encouragement. This is great but would help you get any stronger. If you watch advanced guys train all you hear is technical verbal cues. You hear it in training, the warm up room and on the platform. They understand the slight break in technique can cause a missed lift regardless of how strong you are. I can't over state this one. I will also say if you are looking for a better squat, bench and deadlift then go find a group of powerlifters. The form I have seen in books and articles is down right horrible.

Sacrifice - As stated many times this is not easy. It takes time, effort and sacrifice. This is true in anything you do. If you think it will come without a price then you have a lot to learn. I could list things that would shock you that I know lifters have sacrificed to be stronger. I will leave this one short because it is often VERY misunderstood. Sacrifice does not mean treating people like **** and being a selfish prick.

Learn in the gym - You can read all you want but the only way to really learn is on yourself under the bar. This was stated more than 10 times at the seminar. I can honestly say more than 90% of what I know about training was learned in the gym or warm up room. This is not to say that I have not read about training. I will bet I have read more training material than 90% of those reading this. What reading did for me was support what I knew from training in the gym. I did pick up many ideas from my studies and still do today. The best use of reading is to gather ideas that you might be able to implement into your programs.

Train with those who are better than you - We all know this is true but yet most never do this. I have heard more excuses about this one that any other training variable. Here is a short list...

1. I can't train with those guys they don't know me.
2. I can't drive that far to train
3. They do not train in my gym
4. I have to get stronger first

The list goes on and on. Bottom line. If you want to get better than surround yourself with those who are better than you.

Squat, bench and deadlift - This was one of the only true training variable. We all squatted, benched and deadlifted. Simple I know but I was looking for all common factors and this was one.

Don't miss weights - Someone asked about max effort work and missing weights. We all agreed you do not want to miss weights in training. This is not to say it does not happen. You just need to know when it is enough.


One other interesting point was percents, sets, reps, special movements and training cycles NEVER once came up. NOT ONE TIME. Yet, this is where everyone likes to spend all their time. This is where everyone feels the magic is. This is all you see wrote about but it NEVER came up as being a important variable to 4 guys with over 100 years serious training experience. I want you to sit there and think about this for a minute. Seriously...

If it never came up then what does that tell you?

ali.c

estebancambias wrote:

but I am desperate to gain strength. I recently joined a gym and noticed I can hardly lift 35 kg(I'm 17)

Can someone give me advice on how I could gradually build up my strength, it would be much appreciated.

Your just starting out, so give yourself a break. Now is the time to worry about getting your form and technique right and less about the numbers on the bar. Everyone starts somewhere and this is your starting point. hanleys post is spot on tbh. Though if you are following a program (which is great as it gives your workout structure) and you want feedback on it you can post it up here. As for training with people who are better than you, it really is such good advice. Someone to give you a kick up the ass and say hey you can lift more than that or one more rep is great.
keep at it and the strength will come, maybe not linear but anyone i has seen with consistent progress, trains hard and consistently!