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building for strength

  • 18-02-2008 3:45pm
    #1
    BrokenArrows
    Registered Users, Registered Users 2 Posts: 7,501 ✭✭✭


    Been going to the gym for the past few weeks.
    Been making some good gains on size but not so much in strength.

    Today i increased my bench press weight a good bit

    I managed
    First set got 8 reps
    second got 6 3rd got 2.
    Did a fourth and barely managed 1.

    Should i decrease the weight so i can make 3 full sets but be almost failing on the 8th rep of the 3rd set or is the above a good way to build strength?


Comments

  • #2
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    For strength gains you are better off doing a lower amount of reps, 4-6 usually.

    It would be better to make smaller gains consistently than a big jump, then stall or regress.


  • #3
    The Shane
    Registered Users, Registered Users 2 Posts: 235 ✭✭The Shane


    Generally strength will e best improved by a very low rep scheme, 3 rep sets will focus best on strength while 5 rep sets will keep hypertrophy and strength going hand in hand.

    As far as I'm concerned the best program for this is Rippetoe's Starting strength. Sample workouts are available somewhere online - google it.

    Buy the book it's well worth it.

    Shane, The


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