Hello Everyone!
I have recently started training a month ago on a strength program focussing on progressive overload and increasing my weight in the major compound movements (Bench, Squat, Deadlift, Press, Rows)for three sets of five and I have made decent progress. However my main goal is to build an aesthetic physique and more importantly a good foundation to work with in the future. I was thinking about after acquiring a decent level of strength moving onto a ten rep scheme along the lines of AllPro’s to continue my progress with compound movements to build a good foundation. What is your take on this approach and what would your advice be?
My Current Stats
Height: 6’0
Weight: 190 LBS
Bench: 50 KG (110 LBS)
Squat: 85 KG (187 LBS)
Deadlift: 130 KG (286 LBS)
My Ideal Stats
Bench: 90 KG (198 LBS)
Squat: 130 KG (286 LBS)
Deadlift: 150 KG (330 LBS)
Thanks!
Tom
You can get a lot stronger than your ideal stats, and relatively soon if you apply yourself. Aim higher. Much higher.
Would increasing my strength in the three to five rep range be the best way to build a good base as opposed to working in the eight to ten rep range if my goal is to build muscle if so what would be good numbers to shoot?
[quote]Tomoten wrote:
Would increasing my strength in the three to five rep range be the best way to build a good base as opposed to working in the eight to ten rep range if my goal is to build muscle if so what would be good numbers to shoot? [/quote]
Yes, that rep range will get you stronger than 8-10. 5x5 has worked well for me. There are dozens of great 5x5 programs you can search.
As far as numbers go, if you are a beginner then just worry about adding weight to the bar every week and doing the movements correctly. See how far you can go. You may surprise yourself.
Okay great thanks a lot, I’ll continue to work at it. What would you recommend for increases in weight per session I normally just increase the weight once I feel the set is becoming easy as opposed to 5-10lbs per session but is this wrong? Also how is Maine Ive been told its a great place to visit
Provided you aren’t going crazy with volume, your program sounds pretty much like starting strength, which has you adding weight every single workout, but not changing it during your working sets.
Yeah It basically is starting strength the only difference being I don’t increase weight per session but I tend to do it whenever I feel like it but I try to keep the increases quite frequent. I’ll work on form a lot more with a lighter weight instead of bumping up my weights since I still think I could improve my form and flexibility on lifts like the squat.
[quote]Tomoten wrote:
Would increasing my strength in the three to five rep range be the best way to build a good base as opposed to working in the eight to ten rep range if my goal is to build muscle if so what would be good numbers to shoot? [/quote]
That small of a difference in reps will be inconsequential honestly. As long as you are constantly progressing, you will grow. Get strong in lots of ranges.
Okay great 
Thanks a lot guys you’ve all been a big help
[quote]Tomoten wrote:
Yeah It basically is starting strength the only difference being I don’t increase weight per session but I tend to do it whenever I feel like it but I try to keep the increases quite frequent. I’ll work on form a lot more with a lighter weight instead of bumping up my weights since I still think I could improve my form and flexibility on lifts like the squat.[/quote]
Just keep adding weight. Adding weight when you feel like is going to make it easy. If it’s easy you may not establish a base as well as one founded by pushing yourself and your limits. Be smart.
But 5x5 should be hard or you aren’t doing it right. The volume is very low so load has to be the factor to drive intensity. If the weight is light and your just working on form you won’t progress on the lifts or muscularly.
Work on form during the warmup reps. Then knuckle down with a heavy load that pushes you on working weight.
[quote]Tomoten wrote:
I have recently started training a month ago
…
my main goal is to build an aesthetic physique and more importantly a good foundation to work with in the future.[/quote]
Just a reminder, you build that kind of foundation by sticking with a program for longer than one month. Changing things every few weeks is what traps a lot of beginners in a circular loop of non-progress.