How I should go about gaining strength

C

Choncho

0
Alright so I'm 6'0 and weigh 230 (I know I have a lot of fat) and I bench 105 10x's. Obviously this is quite embarrassing for my height and weight so I just recently got into strength training and I am really trying to stay committed to this and gain strength. My question is, what sort of workout routine would be best to gain strength the most efficient way. I could really care less about cutting/bulking. I am just interested in increasing my strength. If curious, I am just trying to prepare for football season.

I have access to a weight set everyday so thats not a problem. Currently I am doing my 105 10x's every other day and take a 45 sec. break and do it again. Then I do 85 15x's. So in the end i do: 2 sets of 105 and 1 set of 85. Then I do leg curls and I might do another set of 85. I really do not feel this is the right way to go about this at all, which is why I am asking for your help.

Also, what kind of diet should I be concentrating on? Obviously I am over weight with very little muscle mass and I have no idea what I should be eating and how much of it. I understand I need about 5 meals a day but how many calories for my body?

I know these are a lot of questions and I thank-you in advance for ANY help regarding my questions. Thank-you again and sorry for any trouble
 
Strength = Usually very low reps and more sets e.g. 8x3 5x5 even 6x4

Your size, you probably want inbetween the range of 3500 - 4500 cals, but you will know that for yourself, as everybodys different. It depends whether your bothered about losing weight or not..

Get lots of protein in you, iv heard two things, iv heard 1g for every pound you weigh and iv heard 1.5g of protein for every pound you weigh, id jus aim as high as possible! Supplements help, i have one which contains 45g per serving!

Get you carbs also, give you energy etc. Thats just a few words from me :D

Gooooooooooooooooooood luckkkkkkkkk.....
 
also, read around to gain the knowledge of how to construct a proper routine. walking into the gym just to bench a bit won't do you much good.
 
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