increasing strength

JoBonez SG

i know that a relatively low rep range ( 8 or less) is recommended for strength training. but what sort of tempo must be used for strength gain? a slow descent ( i think negative) with an explosive ( 1-2 sec) positive, or the entire movement has to be done at a slow pace? also must a very heavy weight be used, or just something moderately heavy? Is a 1-2 min rest between sets necessary? ive seen this mentioned a few times.

Simon Dean SG

85-90%1RM train at 3-4(5) reps, sets are usually subjective.

When training for strength dont go to failure, always do like 2-3 reps less than what you are capable of doing to failure.

I have heard of 2-3 mins break when training heavy..

I think for strength you have to be slow on the negative, positive not so sure.Slow on the negative to ensure the weight doesnt bounce off your body for bench or the floor for deadlifts.Because i have heard that deadlift singles(pause like 1-2 secs then lift it up again)contribute more to strength.

8 reps isnt really a low range btw, really low would be like 2-3 reps, moderately low maybe 4-5.

I hope OPT enlightens us more on this matter.

Marco_Simone SG

explosive on the concentric
slow on the negative

You can take 2-3 mins rest if you want.

Get a weight you can do probably 6 reps with,but only do 4-5 reps.

OPT SG

Depends on so many factors

How old are you?

How long have you been training?

What kind of training have you done?

Are you a male or female (I am guessing male)?

Past injuries?

Answer these and I'll be able to give a far better detailed description.

JoBonez SG

age: 18

length/type of training: 2 -3 years of just pushups, 1 year of bodyweight excercises ( pushups, some core work ( crunches, 45 degree leg raises, used to do situps) started doing dips approx 1 month ago ( i just use any two things that are a good distance apart and look sturdy enough). also doing bodyweight squats, and partial pistols ( legs too weak to do a full pistol squat) Im hoping to join a gym once i get a better income, which should be in the next month or two.

gender: male

past injuries: none

also i am around the 90 kg mark, with enough body fat to make me overweight, waist is 100 + cm

OPT SG

when you say you want “strength” – what are you meaning? as in powerlifting where you lift a single rep max on the three lifts or do you mean somthing else?

JoBonez SG

im most interested in functional strength, strength that can be applied to everyday tasks.

Simon Dean SG

I still think one of the best fuctional movement is clean and push press but even i cannot get the form right..

OPT SG

sorry to be an ass... but what tasks? if your want to training for functional strength for a specific activity then you need to be specific.

JoBonez SG

lifting heavy household objects, being able to jump fences with ease, running faster, more powerful throws ( like tennis, cricket ball).

i dont have a real specfic activity to get stronger for, as im not doing any competitive sports atm.