Max Rest = Max Strength

I have been on a new program for 4 months that I have been experimenting with. I have kept the reps to no more than 5 on my maximal effort lower body exercise in addition to performing box jumps. I also take 5 minute rests in between sets. I do not do any more than 12-16 sets per workout and the results have been great. Do yourself a favor and take more rest if maximal strength is your goal. I went from 445 max on the squat to a 495 squat. I also took my 10 yard dash down from a best of 1.47 to 1.40.

Jimmy Lamour
http://athleticstrength.blogspot.com/
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Will this program work for mass too?

I have always been curious as to the relationship between overall mass and strength...that is, if you want to put on mass is it imperative that you lift as much weight as you can?

I remember doing squats and box jumps for football...it was and is a killer lower body workout.

I know there is no magic formula and that each person is different, but Jimmy if you got some advice I am all ears (or eyes in this case) as it seems you would be a good person to ask.

Thanks!

I believe max strength is the foundation for building mass. It teaches the brain how to fire all the muscle fibers in order to lift heavy weights. Once you use these new fibers that are being tapped into and add volume you must grow. Of Course, you must feed the muscle enough to grow with proper nutrition. Also, what works for one person does not work for another. It's science and experimentation. I have always grown eating a lot, lifting big weights, and also adding in volume with the accesorial exercises. Remember rest plays a huge role also.

Thanks, I guess it is time to start wrapping the knees and getting heavy again

Hey,
I'd like to toss my 2-cents in...60/6.6/225..my old stand by is low reps and a good 2-3 min rest between sets...because of my height and long arms 37", I place a rolled up towel on my chest to keep my elbows from going below my shoulders...major improvement for me and doesn't wear out my shoulders...reps around 3-5....after 5-6 weeks I cycle out to lower weight higher reps 8-10 for a couple weeks and back to the lower reps....I'm an ecto
body type...
supplements: (Only PPF)
Pepto Pro
Killer QC
Creapure
whey isolate
hydropeptides

thanks for sharing your info, and I hope this helps someone
river

I don't use any wraps or belt and neither do my clients. Do you guys use anything?

I have never used them in the past. My old football strength coach used to encourage us not to. He stressed proper form as the most important aspect of lifting. That, and the fact that in the absence of a belt, your lower back muscles and stabilizer muscles will get stronger thuse reducing your chance on injury.

I am just worried now about blowing out a knee. I can rep 315 deep (below parallel) fairly easily for sets of ten without feeling anything uncomfortable, but I would like to go up in weight and like I mentioned would like to avoid injuring myself.

i always wear a belt. even when i bench i wear one. i lift with some other powerlifters from germany that tell me to always wear one to prevent a hernia

if i fear my grip tiring before the muscle i'm working tires then i most def use straps, bent row, deads, etc. belt is a must for me when doing aformentioned exercises, no ifs, ands or buts imo

I got a few observations to throw out there. When I use to powerlift and I got my best results from low reps and long rest periods between sets. I never gained much mass just strength. If you do use a belt for heavy lifts do not use one with a buckle, I got an abdominal hernia from this. All the pressure is against the belt and the one area that has a weakness is the gap through the belt buckle. These days look at most Olympic lifters they do not use a belt, why because they do allot of work on there core muscles which is your natural weight belt. I never use a belt anymore for deadlifts, I just make sure I keep doing those gay core exercises and it works great.