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Faster Strength Gains

Posted by: Matt (mra002@hotmail.com)

I am 16 years old and a junior in highschool. I am 5' 11", 170 lbs. My inquiry pertains to strength training. I participate in the track program at my highschool. I do all the trows but enjoy the discus and javelin the most. I have been lifting weights seriously for about a year. How can I get stronger in a short period of time. Since I have started lifting weights my max in the benchpress has only increased by about 25 lbs. It went from 185 to 210 pretty fast but now it has leveled off. My squat max has gone from 190 lbs for 8 reps, to 260 lbs for 8 reps. It is still increasing. I work out 5 days a week for about 2 hours at a time. One day I work chest, triceps and sholders. The next day legs, and the third day back and biceps. I do an ab workout every other day. I take a rest period for 1 week after a month of solid training. I eat a high protein diet. I was just wondering if there is a faster way to increase strenth in the basic strength lifts. ! (ie bench press, squat) Any responses will be greatly apreciated.

Re: Faster Strength Gains

Posted by: Patrick (Padraig@rocketmail.com)

The fastest way I have found to increase strength gains in a short period of time is to do a reverse pyramid or the Oxford system of training. What this is, is after a warm up set of 8-10 reps, begin your first set with your max and do 1-2 reps, then decrease the weight by around 10 lbs, do 3-4 reps. Continue this until you can do 8-12 reps. According to the National Stength and Conditioning Association, this is an effective way to improve strength. We all hit our plateaus, so just stick with it. I am a Certified Athletic Trainer through the NATA and a Certified Strength and Conditioning Specialist through the NSCA. Keep up the hard work, it will pay off.

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