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Q: How do I get stronger?
A: For almost everyone, the best way to do it is through compound barbell exercises; either exercises like the squat, deadlift, overhead press and bench press, or the Olympic lifts (clean, snatch, and jerk), or both. You do these exercises with weights that are heavy (for you) for fairly low numbers of repetitions (most of the time) and you do them progressively (always trying to add more weight to the bar or do more reps). You do a limited amount of extra work, because what makes you strong is getting stronger in the big movements.
The rest of the FAQ explains a lot the details of this but as a starting point read
Carnal's treatise on the lifting of heavy iron and then
http://www.sherdog.net/forums/f13/read-886282/
Q: Why are you anti-bodybuilding in this forum?
A: We're not. We simply believe that, if you are an athlete (strongman, powerlifter, fighter, wrestler, football player, etc.), then there are innumerable training methods superior to bodybuilding, which is aesthetic-oriented rather than performance-oriented. That is not to deny that hypertrophy has its benefits nor is it to close the door entirely on any and all questions/interests in hypertrophy or even bodybuilding. For the non-athlete interested in aesthetics more than performance,
this thread is for you.
Q: Can I just do 200 reps with the pink, 2lb, foo-foo dumbbells? After all that gives me a wicked awesome pump and my arms feel really tired.
A: NO! You have to lift heavy if you want to be strong. Read this article -
Why You Should Lift Heavy Things
Q: Do I have to do Squats/Deadlifts?
A:YES, These are the two most important lifts in terms of overall body strength and development. No amount of benching and curling will make up for not doing them; any routine that does not include them is inherently flawed.
