Strength workouts

[oxyfrog7890]

Does anyone have any workouts or programme's that are great for muscle building and strength gain? I'm 16 and train 3-4 times a week

[Kalidane]

So is it strength training or muscle building?

 

You can't primarily focus on more than one thing.

[oxyfrog7890]

Strength training because muscle gain will naturally come along with it

[nate225]

Personally I'd suggest a few months of Linear Progression type strength cycles, then get into something like Westside Barbell or  5/3/1 training for a bit. If you want to do a powerlifting comp or something after that you could use either approach to peak for the comp. Later on if you specialised in Powerlifting Sheiko is a good approach (but too boring for me - I prefer WSB).

[oxyfrog7890]

What is the Westside Barbell and 5/3/1 training?

[nate225]

What is the Westside Barbell and 5/3/1 training?

http://www.westside-barbell.com/ - read the articles under "The Westside Barbell University" tab

http://www.jimwendler.com/2011/09/531-for-a-beginner/ - brief summary, need to download the e-book

[oxyfrog7890]

Cool, thanks

[oxyfrog7890]

Just a quick question about the 5/3/1 workout on that website, with the 5/3/1 sets do I lift a weight that I can manage or a specific % of my max?

[Dinahlady]

I use 5x5 which is another one. 

5/3/1 and westside are also good. 

Westside might be good as a sort of transition from the sort of training used in "bodybuilding" training to the discipline used in strength programs. But it is quite a demanding program. 

Just search "5x5 calculator" or "531 calculator" or "westside calculator" and fine something like that (I dont know any specific websites) and follow the instrucutions. 

 

 

[oxyfrog7890]

I just started my 5/3/1 training today and I found it really good and pretty challenging so I'll stick with that for abit and see how it goes but I'll look at those other ones as well