how to gain strength

[fitfreak420]

i have been working out for years now on and off and i feal the biggest problem that i encounter is strength gains, can anyone give me a helpful routine that will be good for an increase in strength?

[RK19]

yes, more weight and fewer reps, if your rep range is something like 3x10 then switch to something like 10x3! whats your current routine look like?

[Mystik]

Eat a clean diet, lift heavy and get plenty of rest.

[timtimtimmah19]

What have you been doing up until now, routine/diet wise?

[gurunathpdesai]

i have been working out for years now on and off and i feal the biggest problem that i encounter is strength gains, can anyone give me a helpful routine that will be good for an increase in strength?

Pick a strength training full body routine like Waterbury, Rippetoe, Bill Starr's 5x5 or Stronglifts 5x5. Stick to it & eat lot of clean, balanced food.

- Guru

[Packard]

From experience people who have been training hard for a long time and are not making strength gains are having issues with the following:

1. Nutrition
2. Rest/recovery time
3. Sleep

The biggest culprit of the three is #2. List your workouts, and the days of the week that you train. Also, list how and when you decide to increase the poundage/reps for each exercise.

With that information we can make some reasoned recommendations.

There is plenty written within these forums on nutrition. Read those recommendations.

You need extra sleep when you train hard. Try to get at least 1 hour extra sleep for training days than for non-training days.

If your normal sleep is 7 - 8 hours per night. Then look for 8 - 9 hours for your training days.

[swanso5]

i'd say the biggest reason thatn they don't lift heavy for low enough reps...heavy sets of 12 is not heavy sets of 3, not by a long, long shot