Dont know how to train for max. strenght

[Ivan Pavlovic]

Usualy i train 5x10 pullups, 5x17 dips, 5x25 pushups, 5x12 leg raises, 5x 1:30 hollow body plank,.... (i dont do all this in one day, i am just giving example how i train). Everything i do last long so its endurance training and im not interesting in endurance so much.
 

Today i tried to do max strenght training and i did 5x4 HSPU, i barely made last set. After this workout i didnt feel sore as usual so i dont know am i doing it right.

I just dont know how to train for max strenght, can somebody please give me some idea ?

[Quick Start Test Smith]

I haven't posted in a while, but these are my thoughts.

 

Firstly, Delayed Onset of Muscular Soreness (DOMS) is not a sign of a good workout, nor is a good workout necessarily going to yield DOMS. Your goal shouldn't be to get sore, even though it feels like you've worked hard. DOMS is more reliant on your nutrition and recovery strategies than it is on the workout you did.

 

 

So how to train maximal strength? Well you have to move on to harder exercises. Frankly, pull ups, dips, pushups, hollow body aren't hard in relation to the rest of the rest of GST Foundation or Ring series. 

 

Your goal is to be able to do what gymnasts do, right? Front levers, back levers, planches, stuff on rings? You want to move towards these more difficult positions/exercises so you can work on maximal strength more, but you're going to have to be very careful about getting there because without the proper physical preparation and step-by-step development, you will injure yourself. Personally, my whole goal of GST is so I can do a cool handstand and lower into a planche.

 

 

So do you have the Foundation series? Or F1? These are designed to get you to and beyond rings.

[Ivan Pavlovic]

Firstly, Delayed Onset of Muscular Soreness (DOMS) is not a sign of a good workout, nor is a good workout necessarily going to yield DOMS. Your goal shouldn't be to get sore, even though it feels like you've worked hard. DOMS is more reliant on your nutrition and recovery strategies than it is on the workout you did.

Thanks alot for this i didnt know that.

Now when i know that DOMS isnt necessarily after workout i can train with relief.

Unfortunately i dont have enough money for foundation series so i need to train on my own.

[Barboy]

So you can do 5x5 Pull-ups, parallell bar dips, hanging leg lifts (on stall bar?) and 3x1 minute hollow plank?

Great!

Now move on to 5x5:

•L Chin-ups

•Single bar dips

For core, get 3x1 min hollow body and eventually hollow body rocks, while getting a 3x30 sec floor L-sit.

This should keep you busy for a while! But if this is too easy, I can always make it harder!

[Ivan Pavlovic]

L-chinups are also easy i can do 5x6 of them, single bar dips i dont know but they are also easy

I will try tuck front lever rows and other harder variations of pulling and for pushing i will do tucked planche pushups, HSPUs and other. For core i will try hollow body rocks (never try them before), i will do dragon flag, human flag, etc....

Hope this will work.