Gaining Strength on Big 3

Bigger Stronger Leaner Beginners
1

Hi everyone, I came across this site a while ago through a link posted on another website, the articles posted on here are very informative, but I just thought I’d ask my question straight to you guys since it seems you know alot when it comes to strength training.

A little background on me, I have 2 big passions in my life, and that is weight lifting and boxing, my goal is to help better my performance in boxing, but at the same time be able to lift 2x my bw in squats and deadlifts, and atleast 1.5x my bw in bench press. I don’t care for building muscle or mass, my only concern is raising my pathetic lifts to decent/good lifts & staying lean. I weigh 190 at almost 6 ft.

so far for the past 3 months I’ve been strength training I’ve seen minimal gains, I strength train twice a week, because I’ve heard that’s all I need to make consistent gains. One thing I’ve noticed is when I’m trying to achieve a new PR in weight increases, I end up spending more time trying to max out 3x6 when working out by increasing reps, and normally the only time I’m able to increase the weight is after 4 weeks are up, and that’s is just barely.

Like for instance on my deadlift, I’ve had 2 seperate strength plans this month, with deadlift thrown in one of them. Instead of being able to increase the weight every week, like I wanted to, I found that I was increasing the reps instead, which made me feel like I’m wasting my time and not getting stronger. I finally managed to increase the weight after four weeks by 10 lbs. My bench press on the other hand has barely increased at all, just 5lbs for 3-4 reps.

Also, one mroe thing I want to know, sometimes I’ve noticed I’ll be able to lift a particularly heavy weight one week for lets say the bench press, but then the next week I’ll struggle to lift that weight. What does this mean?? it’s happening quite frequently and it always annoys me.

Sorry for the long rant, I’m just getting very frustrated lately, even though I have the basic knowledge of strength training (1-6 reps, low volume sets) I seem to have trouble applying it correctly into my workouts. Would appreciate if I got some help. Thanks!

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Actually, I don’t think you have the basic concepts down at all. Why on Earth would you think that working out only 2 times a week is enough for consistent gains? And even if that were true, why would you shoot for the minimum and then get frustrated by minimum results? You get what you put in.

Why are you utilizing two separate plans within a month? It’s nowhere near enough time to see if you’re reaping any benefits from it.

You say that all you notice is the ability to perform more reps within a set… well, what do you think power is? If you can do more reps, load the bar with more weight.

I would assume you’re seeing that occassional temporary decrease in strength because you’re hardly working out.

3

More reps are just as good as more weight.

going from 405x1 to 405x5 is just as good as going from 405x1 to 455x1.

4

[quote]Contrl wrote:
Actually, I don’t think you have the basic concepts down at all. Why on Earth would you think that working out only 2 times a week is enough for consistent gains? And even if that were true, why would you shoot for the minimum and then get frustrated by minimum results? You get what you put in.

Why are you utilizing two separate plans within a month? It’s nowhere near enough time to see if you’re reaping any benefits from it.

You say that all you notice is the ability to perform more reps within a set… well, what do you think power is? If you can do more reps, load the bar with more weight.

I would assume you’re seeing that occassional temporary decrease in strength because you’re hardly working out.[/quote]

Yeah, but all athletes strength train atleast 2-3 times a week, and throw in variety in their routines which is why they have 2-3 seperate workouts for 2-3 days of strength training. I want to get strong without taking my focus away from my sport, and be like the athlete who can squat 400lbs or so while training for his sport.

I train atleast 5-6 days a week with running,boxing, and conditioning drills along with strength training. Sometimes even twice a day. Should I just stick with one plan then and do it twice a week???

5

total body training.

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[quote]NeedforStrength wrote:
Contrl wrote:
Actually, I don’t think you have the basic concepts down at all. Why on Earth would you think that working out only 2 times a week is enough for consistent gains? And even if that were true, why would you shoot for the minimum and then get frustrated by minimum results? You get what you put in.

Why are you utilizing two separate plans within a month? It’s nowhere near enough time to see if you’re reaping any benefits from it.

You say that all you notice is the ability to perform more reps within a set… well, what do you think power is? If you can do more reps, load the bar with more weight.

I would assume you’re seeing that occassional temporary decrease in strength because you’re hardly working out.

Yeah, but all athletes strength train atleast 2-3 times a week, and throw in variety in their routines which is why they have 2-3 seperate workouts for 2-3 days of strength training. I want to get strong without taking my focus away from my sport, and be like the athlete who can squat 400lbs or so while training for his sport.
[/quote]
All? Are you sure you want to use the word “all?” And even if so, you’re NOT working out a minimum of 2-3, that is the extent of your strength training. You can reap strength from training only 2 or 3 times a week, just don’t expect it to come at a rate of anything less than sluggish. You want to squat 400lb? Then start lifting hard enough and often enough to get it.

[quote]
I train atleast 5-6 days a week with running,boxing, and conditioning drills along with strength training. Sometimes even twice a day. Should I just stick with one plan then and do it twice a week??? [/quote]

Running and boxing isn’t going to put on strength. It’s going to give you cardiovascular conditioning. You’re talking apples and oranges here.

7

[quote]Contrl wrote:
NeedforStrength wrote:
Contrl wrote:
Actually, I don’t think you have the basic concepts down at all. Why on Earth would you think that working out only 2 times a week is enough for consistent gains? And even if that were true, why would you shoot for the minimum and then get frustrated by minimum results? You get what you put in.

Why are you utilizing two separate plans within a month? It’s nowhere near enough time to see if you’re reaping any benefits from it.

You say that all you notice is the ability to perform more reps within a set… well, what do you think power is? If you can do more reps, load the bar with more weight.

I would assume you’re seeing that occassional temporary decrease in strength because you’re hardly working out.

Yeah, but all athletes strength train atleast 2-3 times a week, and throw in variety in their routines which is why they have 2-3 seperate workouts for 2-3 days of strength training. I want to get strong without taking my focus away from my sport, and be like the athlete who can squat 400lbs or so while training for his sport.

All? Are you sure you want to use the word “all?” And even if so, you’re NOT working out a minimum of 2-3, that is the extent of your strength training. You can reap strength from training only 2 or 3 times a week, just don’t expect it to come at a rate of anything less than sluggish. You want to squat 400lb? Then start lifting hard enough and often enough to get it.

I train atleast 5-6 days a week with running,boxing, and conditioning drills along with strength training. Sometimes even twice a day. Should I just stick with one plan then and do it twice a week???

Running and boxing isn’t going to put on strength. It’s going to give you cardiovascular conditioning. You’re talking apples and oranges here.[/quote]

Where have you been the last 20 years? have you missed out on all the workout once every 2 weeks for gain propaganda? The CNS over taxing fads? I suppose you never heard of bosu balls either? You really need to get fitTv and a copy of the new GQ workout routines.

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Ahh, damn. Sorry, Airtruth. Is that the strength training program that comes in the back of the Fruit Loops boxes?

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ok what if I were to lift weights 3 days a week, what would be a good plan to use, that can give good gains??? should I use the 5x5 program?

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I lift twice a week to maintain strength while in football/hockey season. I work on doing a pyramid load on squats, dl’s, decline bench, pullups, dips, and hang cleans + jerks. At twice a week, plus ply’s 3 days a week, I’ve had really good gains this year. But if you want massive strength gains, you have to lift the weight frequently.

Unfortunately, doing that plus the boxing conditioning you will probably hit your CNS quite hard. I’m no expert, but you may want to do a seasonal based, where you work on strength say over the summer, and maintain during your boxing conditioning.

11

You should try to build your workout program around your nutrition. If your not getting adequate calories and protein theres no telling if 5X5 would be good now or a 10x10.

Also considering the conditioning your doing from boxing you may be working out too heavy too often, or trying to move up your max too fast.

Have you tried choosing one strength program that the authors of this site have created and sticking with it for 2 months or however long they say?

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[quote]Airtruth wrote:
You should try to build your workout program around your nutrition. If your not getting adequate calories and protein theres no telling if 5X5 would be good now or a 10x10.

Also considering the conditioning your doing from boxing you may be working out too heavy too often, or trying to move up your max too fast.

Have you tried choosing one strength program that the authors of this site have created and sticking with it for 2 months or however long they say?

[/quote]

Hey what’s up? yeah my diet is something that has it’s ups and downs each day. I have trouble eating consistently, I eat healthy, but normally after a big meal I don’t feel hungry for the next 3 hrs. But yeah I’m gonna try and work that out.

As far as the articles go, yeah I’ve been looking at some of the routines since I joined. This one kinda caught my eye

http://www.T-Nation.com/readArticle.do?id=1460447&cr=performanceTraining

the second routine, 3 day split, I’m going to follow his instructions for strength. What do you think about it?? one thing I don’t get is there’s 2 upper body days while only one leg work day, is that ok?

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anyone?

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read all of Louie Simmons stuff. Then you could either do 2 max effort days a week or alternate between max effort weeks and dynamic effort weeks. Read Dave Tate’s stuff on this site. Go to DeFranco training, read his ask joe stuff. Go to westside-barbell.com and elitefts.com and defrancotraining.com also danjohn.org is helpfull for figuring out squat form.

IF you can train four days a week(no time constraints) do that your GPP should be able to handle it but im making gains off 2 days a week of ME and some jumping but my conditioning sucks. I was also making gains on a four day a week program, but have no sports. I was also running a water truck 8-12 hours a day, and doing sled dragging, recovery or weak point work on my non-training days.

You also can do heavy doubles, triples, fourples or fiveples for your max effort work. Not just singles.

15

[quote]Uber N3wb wrote:
More reps are just as good as more weight.

going from 405x1 to 405x5 is just as good as going from 405x1 to 455x1.[/quote]

if not better.

16

Why a boxer wants to increase his 1rep max in squat, bench and deadlift is beyond me.