increasing strength

hey i have a bet with my brother tommorow to see who can lift more and im just wondering if any1 knows any tips on how to lift more wieght for certain exercises. any tips that could help me do more reps while not using alot of momentum or partial reps would help alot (like maybe positioning urself differently or something?). thanks for the help

Duke of the Emancipation Detoxification

1) will there be spotters?
2) make sure you use correct form
3) depending on which lift it is, a different stance/ grip could increase your lift

MOP

"Do or do not. There is no try."
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well we will be spotting eachother, and also can u give me examples of different stances/grips that could increase certain lifts?

Duke of the Emancipation Detoxification

lol well it depends on which you are stronger at. for instance you could widen/ shorten your grip on bench, use an over/ underhand grip on deadlifts, pull sumo doing deadlifts, squat wider/ narrower, have a higher/ lower bar placement on your back. I assume this is for the big 3 no?

MOP

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ok that helps, were doing one exercise for each muscle group

Duke of the Emancipation Detoxification

when ur talking about strength, speed is key. My powerlifting coach would stand behing me and as i was doing sets yell "SPEEEED". The faster u go down, the fast u come back up (this is true in all lifts except for the obvious ones such as DL). BUt I DL sspeed off the floor is key, on squat u wanna drop ur butt into the whole quickly.
 
Just think about it....speed.

ORIGINAL: ironraider52

 on squat u wanna drop ur butt into the whole quickly.

Please explain why. I am curious why you say this.

MOP

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from a powerlifting point of view, cause it gives u sort of a bounce from it and the momentum carries. But in bodybuilding this would obviously be much different because u would want the muscle growth.

ORIGINAL: ironraider52

from a powerlifting point of view, cause it gives u sort of a bounce from it and the momentum carries. But in bodybuilding this would obviously be much different because u would want the muscle growth.

But bounce = bad for the knees if I am not mistaken... eh but I guess you could argue that with olympic lfiters, they bounce all the time.

MOP

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when i say bounce, i dont mean like literally bounce...like its an example that u go down fast and use the momentum. NOt that u like use the bottom of the hole to bounce up.

Iron, what you are talking about is the initial elasticity of the muscles.  When they are being stretched, they have a natural tendency to want to return to their original state.  Example.  You are going to do a bench press.  You drop the weight quickly on your body.  Before your muscles can adjust to the stretch, you throw the weight up, using the elasticity of the muscles to help you return the weight.  This works with all exercises.  It will not improve strength or power, and in the long run is likely to cause damage to the muscle at it's insertion points.  This dangerous for your body, and not an accurate representation of strength and power.  In powerlifting they recognize this by requiring you to hold at the bottom of a lift untill the judges say go, thereby overcoming the elasticity of the muscles and requiring lifters to use good technique.