Strength Tips

There are three distinct rep ranges when it comes to bodybuilding, Growth, Definition, and Strength.  Depending on your goals, all three will help you acheive total body perfection along with a strong diet. 

Strength training in itself is different from all other forms of training and excercise. Number one, You always want to get optimal rest time between training days. Strength training tears down the muscle tissue and trains your muscles and tendons to handle heavy wieght fo short periods of time. You need 72 hours of rest and nutrition between training body parts. There are a few principles that will help you get stronger faster.

Negatives, Negatives are when you use more wieght on a lift than you can Max out on with two spotters on each side and you let gravity slowly push the weight back down on you. When you reach the bottom you have your spotters lift the weight off of you.

In this Andy Bolton sample week program, you should start with light weight for 12 reps or so then work your way to the heaviest possible weight you can push 6 or 8 times.

Strength rep range 4-6

Here's a Sample Power lifters training Split and workout

Monday

Bench Press 6-8 x 6-12

DB Front raises 3-4 x 6-12

DB Lat Raises 3-4 x 6-12

Triceps Pushdowns 6-8 x 6-12

Tuesday

Cardio 30 minutes

Wednesday

Squats 6-8 x 6-12

Deadlifts 6-8 x 6- 12

Standing upright rows 3-4 x 6-12

Thursday

Cardio 30 minutes

Friday

Leg extension 3 x 6-12

Leg Press 3 x 6-12

Calf Raises 3x 6-12

Leg Curls 3 x 6-12

Pulley rows 3 x 6-12

DB Rows 3 x 6-12

Pulldowns 3 x 6-12

Shrugs 4 x 6-12

Hammer curls 3 x 6-12

DB Curls 4 x 6-12

Saturday

Cardio 30 minutes