File :-(, x, )
Anonymous
Heya fit.
I'm 6ft 1 and weigh 12-12.5 stone.
For the last 3 months i've been lifting weights and to be honest the results are very discouraging.Gained some musculature and very little extra strength.
Before starting i looked at lots of various different ways to do it regarding sets and reps.I eventually opted for for 3 sets.1rst set would consist of 10-12 reps and for the next 2 sets id increase the weights and lower the reps.30secs-1 min rest time inbetween.
Each rep would be 4 secs long.2 secs for the incline and 2 secs to lower.
I've been eating healthy and try to eat as much protein as poss.Also 5 smaller meals a day.
I got my eqipment downstairs and im good to go.
Could the people of /fit pls give me advice on different sets and reps?What i've been doing hasn't been very sucesful at all and i'm fed up of it.
Ideally i want more power over strength.Although being strong ain't a bad thing at all.
Thanks for any advice you can give ^^

Random pic
>> Anonymous
wat is a stone in americags lbs.?
advice to follow
>> Anonymous
~180lbs.
>> Anonymous
TO GAIN STRENGTH:
high weight low reps
(4-6 rep range, if you can do more then 6 reps GO HEAVIER).
Control the weight on the way down (2-3sec.)then explode the weight up (usually half of time it took to lower the weight).
Now as far as POWER goes:
Oly lifts FTW!!!!!!!
You cannot and will not find a better way to increase overall fucking power then training olyimpic lifts. They are difficult and technical for a reason, so break them into douable sets. i.e. sub jumping sumo highpulls + front SQUATZ for clean And sub push press/push jerk + overhread SQUATZ for the snatch.

Finally, if you really wanna increase power, live here www.crossfit.com.
>> Anonymous
I don't think anyone would show me the proper way to do Olympic lifts so I think I'll wait till I get myself a personal trainer to help with my strength training.
>> Anonymous
>>62862
cheers mate ^^
>> Anonymous
if you can't do the olympic lifts, do the subs i mentioned. 95% of personal trainers can't do or teach the oly lifts anyway so g/l with that.
www.crossfit.com has a video of how to do each sub as well as the oly lifts.njoy