Tips on Strengthening?

[makaveli]

You need strength?

Deadlifts, Squats, Bent-Over Barbell Rows, Military Press, Bench Press.

/thread

I know what I'm talking about (that's me in 1889):

1889??? what are you 170 year old?? 

[kw10]

I havn't read thru everyone's posts, but I will like to add a couple of things.
Firstly, if you are trying to add muscle, do 3 sets of 8-12 reps. Anything more, you'd be building endurance, any less, you'd be building strength.
And yes it's good idea to do some legs and back workouts too.
And get some protein powder into you within 30mins of workout would be best!
And if you are just trying to build muscle, it'd not bad idea to stay away from cardio exercises when you do weights (before AND after).
And I do think, increasing a bit of weight and time working out helps.
Lastly, if you do have shoulder pains, or if you consider yourself not up for weights to give you a real good 'tear and repair' regime, I am not sure if building muscle is in your best interests.

[JSD]

Started to ask this on the 'diet' thread, but didn't want to divert the thread.  I've been fortunate not to have weight issues, but 2 years ago (at age 48) I was starting to sag and thought I should begin exercising regularly.  I had hoped to build some muscle, but have made only mild progress in about 27 months of regular gym visits.

I probably don't workout long enough or hard enough -- my average workout is about 15 minutes cardio and then about 20-30 minutes working arms, shoulders and chest. I do this about 4 times a week plus a b-ball game once a week.  I have bad shoulders so I can't handle much weight -- I opt for higher reps at a manageable weight so that I don't injure my shoulders. Can't do push-ups as they wreck the shoulders.

Any thoughts for building up a little muscle?  I am not looking for Swarzeneggar -- I'm not even looking for impressive -- but, I am hoping to improve on Don Knotts. 

Tips? Or, do I just need to go longer, harder, heavier.  It is doubtful that I can spare any additional time, and frankly, I don't love doing it, so -- excluding steroids -- I'd love to hear if there are any helpful tricks, tidbits, thoughts or rules of thumb about buidling a little strength and muscle.  Thanks.

Have you thought about supplementing Glucosamine for your shoulder? Google it, I know weight trainers with shoulder problems and they rave about it. I'd also Google creatine monohydrate to help you with strength building.

Also, the diet is a very important aspect of building strength. Plug your info in here: http://www.freedieting.com/tools/calorie_calculator.htm# with the idea of eating a few more calories a day. Once you've figured that out (if it takes 2000 calories to maintain your body weight, start eating 2200) use this tool: http://www.freedieting.com/tools/nutrient_calculator.htm to portion your CARB, PROTEIN and FAT. For strength I'd recommend 40% Carb, 40% Protein and 20% fat. Eat Clean and add legs to your workout.

I've managed to get stronger and have put on some good weight over the years:

3 years ago: http://i47.photobucket.com/albums/f154/fmbl24/GUBQEEARJTQV.jpg?t=1250709579

5 months ago: http://bodyspace.bodybuilding.com/img/user_images/growable/2009/01/27/18277662/profilepic/3388932orig.jpg

[ToppersBsktball10]

you wanna get stronger? ask barry bonds trainer  lol

[brodes]

you wanna get stronger? ask barry bonds trainer  lol

Without doing steroids I would say creatine is the way to go. It's the healthiest and easiest way (plus it's legal) to supplement your workouts. Combining that with daily protein shakes will go a long way.