strength training

Laurie1 · Post by **Laurie1** » Wed May 27, 2009 2:46 pm

if you do strength training 3-5 reps will you also get bigger because i want to get stronger and bigger ?

swanso5 · Post by **swanso5** » Wed May 27, 2009 5:56 pm

probably not at 15, you'll get hurt before you get big more then likely

1 - you need more exercises then squats, deads and curls
2 - you need more rep ranges then 3 - 5 or 4 x 8

www.uponlinetraining.com

ketchuplover · Post by **ketchuplover** » Wed May 27, 2009 6:04 pm

Doesn't it depend on how much they lift?

swanso5 · Post by **swanso5** » Wed May 27, 2009 6:07 pm

well i suppose

Laurie1 · Post by **Laurie1** » Thu May 28, 2009 1:35 pm

ive decided that im going to do strength training 3-5 reps.

could someone tell me every thing about strength training e.g how many sets do you do,how long are the rest periods between sets,how many times a week if someone could tell me everything or give me a website that explains it fully then i would really appreciate it
thanks.

Packard · Post by **Packard** » Thu May 28, 2009 3:51 pm

Until your joints are full-sized (completed growth) you should use body weight as a maximum. To go heavy at an early age runs the risk of joint damage.

Train light now (with reps) and it will prepare you for the heavy lifting later on.

Rush now and you may not be able to lift heavy later on.

Laurie1 · Post by **Laurie1** » Thu May 28, 2009 4:02 pm

so should i just stay with 8-10 reps ?

swanso5 · Post by **swanso5** » Fri May 29, 2009 1:05 am

in a nutshell and very generalised:

1 - 5 reps - strength
6 - 12 reps- hypertrophy
12+ reps- endurance

sets - the more reps per set, the less sets you need to do...aim for about 25 reps each exercise

you only need 1 exercise per session per muscle

strength - rest 2 - 5mins depending on wt used...a 1 rep wt may need more rest then a 5 rep wt
hypertrophy - 30 - 90secs
endurance - 0 - 60secs

beginners - can train with high reps (8 - 15) as they'll get bigger and stroinger simply from lifting something other then their own arm

intermediates - move into the 3 - 6 rep range for most work and some moderate rep work (7 - 12)

advanced - mostly low rep work but depends on goals (as all of them do)

www.uponlinetraining.com

Laurie1 · Post by **Laurie1** » Fri May 29, 2009 5:01 am

so what rep ranges should i do im not going to do 3-5 because packard said it could damage joints.

swanso5 · Post by **swanso5** » Fri May 29, 2009 7:39 am

well you're probably a beginner...

www.uponlinetraining.com

ctorok · Post by **ctorok** » Fri May 29, 2009 5:45 pm

to keep out of a plateau you could try a split that looks something like
day 1 push 5-7 reps
day 2 pull 5-7 reps
day 3 off
day 4 push 12-15 reps
day 5 pull 12-15 reps
www.instantlyinshape.com