|
2005/10/22, 03:34 PM
OK, I need someone to make a routine for me that will give the most strength I can get in a few weeks.. maybe several... I am a hardgainer and I am trying to increase my strength so I can lift heavier weights in all my bodybuilding exercises so I will get bigger. IF anyone can tell me what I should do to get a lot of strength and power in that time I would like it a lot.
P.S. I think I am mostly fast twitch because after using Creatine and the 8 week mass program I gained about 13 lbs from the strength increases in all my exercises. I think that with a bit more strength training I can get that to happen again! :big_smile: Anyways, any advice is appreciated.
|
|
|
|
2005/10/22, 05:55 PM
Theres plenty out there. Pick one, and modify it for your needs. Why do you need someone else to make if for you?
I would usually recommend westside, but then, if you are planning on doing a routine for only a few weeks, then westside might not be the way to go.
Also, powerlifting can't be done in a couple of weeks. Study powerlifting, and then you can apply it to bodybuilding. There is a great article on the testosterone site called powerlifting for bodybuilders. Also, Charles Poliquin writes alot on increaseing maximal strength to increase hypertrophy.
The best thing I would say you could do, is learn the principals of building strength, and then apply more of it to bodybuilding, ie lower reps, heavy weight 2 days a week, something like that. There is alot that most bodybuilders could learn from powerlifters (and yes, vice versa, though most bodybuilders will benefit more from the increased strength vs. powerlifters benefiting from increased muscle cross-sectional area).
--------------
To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
|
|
2005/10/22, 05:56 PM
also, if you say you are a hardgainer, I would say more likely you are primarily slow twitch. I don't really see your connection between the creatine and your muscle fiber make up though.
--------------
To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
|
|
2005/10/22, 06:58 PM
Because of my increased strength on the creatine i gained a good deal of weight I would think that if I were primarily slow twitch I wouldn't have gained that weight.
|
|
2005/10/22, 09:08 PM
Still failing to see your logic here. Creatine doesn't discriminate between muscle fiber make up to make a difference.
Are you better at endurance, or power events?
To determine your muscle composition (actually, to get a rough idea) find your one rep max in a certain movement.
Then, multiply this by .8 to get 80% of this 1RM.
Take 5 minutes TBS, and then do one set to failure with 80% of your 1rm.
If you can do 4-7 reps, you are primarily fast twitch.
If you can do 12 or more, then you are primarily slow twitch. Average is around 12.
Keep in mind this will vary from exercise to exercise.
--------------
To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
|
