There are some gernel principles like less rap more weight for strength.
But its hard to tell with out seeing you working out.
If you can print your whole schedule here
I can try to advice you some thing
Infor mation about you body weight height bone structure.
plus in each body part what maximum weight you can lift and how many raps.
for example
bench=============200lbs 10 raps
shoulder press=======180lbs 8 reps
curls
squats
etc
Once i know base line of your streanght then we can start building it up.
OR
You can post you work out video here .
we can all enjoy and tell you what to do.
Code-Red as someone who has been training for a long time I can tell you some exercises that will do wonders for your strength but you have to do them properly. If you dont do them properly you will damage yourself very very badly.
Let me ask you a question. Do you do deadlifts? I'm not talking about doing massive heavy weights for deadlifts and doing them for one rep or two reps.
I'm talking about doing a lighter weigth that you can manage for say 12 reps and doing 4 to 6 sets
Deadlifts is the daddy when it comes to exercises. You work so many different muscle groups when done correctly
Your body releases 4 times as much growth hormone and you will literally start growing and get very very strong.
oh that is weigh lifting. but you need a trainer for it. No body should do it on their own, its too dangerous, tho i do the same for shoulders but while sitting on a bench
hmm all i get are hits on ‘spinal deformity’ .. so a HUGE emphasis on doing it right!.. see this is why all I exercise is my finger muscles on the remote!!
