how many times to life weights a week?

[daeinwolf]

if you're looking for sheer strength, and don't care about size, what kind of set/rep ratio should you have for each exercise and how often should you lift, and what exercises should you do? set rep ratio meaning like, right now i do about 3 sets and reps being 12/10/8 or if its a heavier weight 10/8/6. what would be the way to go for just sheer strength?

 

If you want sheer strength, you need to stick with powerlifting routines. 5x5 is five sets of five reps, or 3x3 which is 3 sets of 3 reps. Either of those work good. What you do is focus on deadlifts one day of the week, squats one day of the week, and bench one day of the week. I posted an example 5x5 in the thread "gaining weight very slowly."

 

You just select 4 variations of the lift you are working on, or auxilery lifts for the involved muscles, and do five sets of five reps.

 

For abs, if you are doing low weight, high reps, do the every day. If you are doing alot of weight, they are like every other muscle in that they need rest days.

 

Personally, I think an olympic lift routine would be more applicable to martial arts with some other lifts thrown in for supplementary reasons. But each to their own.

[SevenStar]

When are we gonna be able to delete posts?

[Radok]

...and Radok returns from the dead. Welcome back!

Thanks for noticing I was gone, I didn't think anyone would. I have been hanging around the bodybuilding.com forum, the powerlifting section mostly.