Strength Gains Remain Minimal

Training Beginners
1

I’ve been training hard and I have beat a few pleatus and injuries(pulled groin, slight shoulder strain), since I began seriously strength back in March. I have improved my strength considerably since I started training(current working weights on big 3: back squat 225, DL 225,bench press 175) .

I have dropped several a few bf % points. My appearence has improved and I feel healthier than ever before. So, despite all of this I still feel that my strength gains are minimal. Is this kinda thing normal?

2

Yes. The body adjust to the stresses you give it. If you are lifting the same weight in the same way, your body plateaus. Most likely you would benefit from changing your workout. This website offers many different types of programs. Perhaps something very different from your normal training, in exercise, frequency, etc, would be best.

Also, check your expectations. Gains come faster at first because we start from scratch. But as we progress our goals can increase faster than we are able. Train smart and the strength will follow.

Just my opinion.

3

You talked about your training but what about your diet? A key component of muscle growth is a calorie surplus. A key part of fat loss is a calorie deficit. It’s fairly difficult (though not impossible) to do both at the same time. Generally in order to get large strength gains you need to get bigger muscles. (This can be partially avoided by focusing on neurological improvements, but eventually you need to build muscle).

4

usually, beginners experience tremendous strength increases before any kind of noticeable size gains due to neurological adaptation.

I don’t know what you mean with ‘working weight’, but the traditional ‘Bodybuilder’ programs are not optimal for strength gains.

If you want to increase your 1 rep max, you should work with very heavy weight/low rep (1-3reps per set) and/or lift in a very explosive way to ensure highest fiber recruitment rate. The Westside template is very popular for this kind of workout.

5

[quote]Tex Ag wrote:
Yes. The body adjust to the stresses you give it. If you are lifting the same weight in the same way, your body plateaus. Most likely you would benefit from changing your workout. This website offers many different types of programs. Perhaps something very different from your normal training, in exercise, frequency, etc, would be best.

Also, check your expectations. Gains come faster at first because we start from scratch. But as we progress our goals can increase faster than we are able. Train smart and the strength will follow.

Just my opinion.

[/quote]
You maybe right, it might be time to change again, but I have actually changed my workout plan several times over the past few months, I have changed my frequencies and exercises to keep it from getting stale as well. I have not just been lifting the same weight, I have been increasing weight and altered my rep scheme.

6

[quote]blue9steel wrote:
You talked about your training but what about your diet? A key component of muscle growth is a calorie surplus. A key part of fat loss is a calorie deficit. It’s fairly difficult (though not impossible) to do both at the same time. Generally in order to get large strength gains you need to get bigger muscles. (This can be partially avoided by focusing on neurological improvements, but eventually you need to build muscle).[/quote]

My diet is really clean, with the exception of my cheat cookie(one cookie a week, wich I relish)You may have a point, where I may not be eating enough. Your neurological idea may be right though.

7

[quote]Petrichor wrote:
usually, beginners experience tremendous strength increases before any kind of noticeable size gains due to neurological adaptation.

I don’t know what you mean with ‘working weight’, but the traditional ‘Bodybuilder’ programs are not optimal for strength gains.

If you want to increase your 1 rep max, you should work with very heavy weight/low rep (1-3reps per set) and/or lift in a very explosive way to ensure highest fiber recruitment rate. The Westside template is very popular for this kind of workout.[/quote]

what I refer to as working weight, is the current weight that I just reached, currently at 4 sets of 6 reps. I have yet to actually experiment with my 1RM. I try to lift explosivly, but I dont know if it is as explosive as it could be. I will look into the Westside, thanks.

8

[quote]Freeform wrote:
I’ve been training hard and I have beat a few pleatus and injuries(pulled groin, slight shoulder strain), since I began seriously strength back in March. I have improved my strength considerably since I started training(current working weights on big 3: back squat 225, DL 225,bench press 175) .

I have dropped several a few bf % points. My appearence has improved and I feel healthier than ever before. So, despite all of this I still feel that my strength gains are minimal. Is this kinda thing normal?[/quote]

Couple of questions:

Were your injuries sustained via weight lifting? If so, was it because of poor form and have you made any adjustments?

How is your diet? Are you getting an appropriate about of protein for you size/body weight?

What kind of workout scheme are you using to help your strength with those big 3 lifts? How many days a week do you work out, what kind of exercises are you doing other than the big 3, what kind of sets/reps are you using and what kind of rest times are you giving yourself between sets?

Personally, I have found wave loading leading into heavy singles to be very effective for increasing my relative strength. Everyone’s body is different and what works for me may not work for you but if you are interesting in knowing what I’m talking about, this is what I mean:

Take for instance your 175 lb Bench.

(Assuming 175 is your 1 rep max. A further post put up while typing this said you could do 175 for 6 reps. So it obviously isn’t your 1 rep max. Try using an online 1 rep calculator to get an idea of what your 1 rep max is, then apply the outlined concept starting at 85-90% of your max. Just good 1 rep max calculator and you’ll find a ton. They aren’t 100% accurate, but it’s a place to start.)

First warm-up with doing a couple of sets at like 50% of your max. Personally, I prefer warming up with dumbbell presses, hammer-grip style and concentrate on getting a good stretch. Then I go a little heavier with a barbell press and concentrate on good form (feet placed back and wide, back slightly arched, shoulders pulled tight, resting on upper-back/traps, chest high and stomach filled with air and tight).

Your grip is a matter of preference, wide-grip placing more emphasis on your chest and narrow placing more on your triceps. I personally use a wipe grip with my pinky fingers touching the rings.

Then start the wave-loading;

I use rest intervals of 4 minutes because the 4-5 minute range is when you have recovered your neural work capacity. Using shorter rest periods is great for hypertrophy, but applied to a heavy, strength building workout will result in diminished returns set after set.

Wave one
150 lbs for 3 reps
Rest 4 minutes
155 lbs for 2 reps
Rest 4 minutes
160 lbs for 1 rep
Rest 4 minutes
Wave two
155 lbs for 3 reps
Rest
160 lbs for 2 reps
Rest
165 lbs for 1 rep
Rest
Wave 3
160 lbs for 3 reps
Rest
165 lbs for 2 reps
Rest
170 lbs for 1 rep

Rest for 4-5 minutes, then move to heavy singles and try to push your PR. Hit 175 then go for 180 and past it if you succeed.

I usually use this loading protocol only for the big lifts (squat, DL, bench) and stick with more traditional sets/reps for my accessory lifts. I also rotate on a week by week basis placing emphasis on strength or hypertrophy. Keeps the muscles guessing as they say.

Like I said, this works for me but might not work so well for you. It might be working trying however if you are looking for a way to break out of your rut. Just try and push the starting point of your wave up my 5 lbs or whatever every other week to push for progress. Don’t be afraid to customize it to what feels good for you. If you want to mix up the 3/2/1 scheme and do 5/4/3 or 6/4/2 or whatever, try it out and you may find the magic range that works for you. Just alter your starting weight with a lower % of your 1 rep max.

*** Just a word to a wise, using this program assumes you are lifting in a power rack with support beams to rest the bar if you goto failure and can’t push the weight back up. Either that, or you are working out with a spotter that can handle helping you out with the weight you are pushing. Use good form and lift smart! ***

Good luck!

9

[quote]Syncharmony wrote:

Couple of questions:

Were your injuries sustained via weight lifting? If so, was it because of poor form and have you made any adjustments?

How is your diet? Are you getting an appropriate about of protein for you size/body weight?

What kind of workout scheme are you using to help your strength with those big 3 lifts? How many days a week do you work out, what kind of exercises are you doing other than the big 3, what kind of sets/reps are you using and what kind of rest times are you giving yourself between sets?

Personally, I have found wave loading leading into heavy singles to be very effective for increasing my relative strength. Everyone’s body is different and what works for me may not work for you but if you are interesting in knowing what I’m talking about, this is what I mean:

Take for instance your 175 lb Bench.

(Assuming 175 is your 1 rep max. A further post put up while typing this said you could do 175 for 6 reps. So it obviously isn’t your 1 rep max. Try using an online 1 rep calculator to get an idea of what your 1 rep max is, then apply the outlined concept starting at 85-90% of your max. Just good 1 rep max calculator and you’ll find a ton. They aren’t 100% accurate, but it’s a place to start.)

First warm-up with doing a couple of sets at like 50% of your max. Personally, I prefer warming up with dumbbell presses, hammer-grip style and concentrate on getting a good stretch. Then I go a little heavier with a barbell press and concentrate on good form (feet placed back and wide, back slightly arched, shoulders pulled tight, resting on upper-back/traps, chest high and stomach filled with air and tight).

Your grip is a matter of preference, wide-grip placing more emphasis on your chest and narrow placing more on your triceps. I personally use a wipe grip with my pinky fingers touching the rings.

Then start the wave-loading;

I use rest intervals of 4 minutes because the 4-5 minute range is when you have recovered your neural work capacity. Using shorter rest periods is great for hypertrophy, but applied to a heavy, strength building workout will result in diminished returns set after set.

Wave one
150 lbs for 3 reps
Rest 4 minutes
155 lbs for 2 reps
Rest 4 minutes
160 lbs for 1 rep
Rest 4 minutes
Wave two
155 lbs for 3 reps
Rest
160 lbs for 2 reps
Rest
165 lbs for 1 rep
Rest
Wave 3
160 lbs for 3 reps
Rest
165 lbs for 2 reps
Rest
170 lbs for 1 rep

Rest for 4-5 minutes, then move to heavy singles and try to push your PR. Hit 175 then go for 180 and past it if you succeed.

I usually use this loading protocol only for the big lifts (squat, DL, bench) and stick with more traditional sets/reps for my accessory lifts. I also rotate on a week by week basis placing emphasis on strength or hypertrophy. Keeps the muscles guessing as they say.

Like I said, this works for me but might not work so well for you. It might be working trying however if you are looking for a way to break out of your rut. Just try and push the starting point of your wave up my 5 lbs or whatever every other week to push for progress. Don’t be afraid to customize it to what feels good for you. If you want to mix up the 3/2/1 scheme and do 5/4/3 or 6/4/2 or whatever, try it out and you may find the magic range that works for you. Just alter your starting weight with a lower % of your 1 rep max.

*** Just a word to a wise, using this program assumes you are lifting in a power rack with support beams to rest the bar if you goto failure and can’t push the weight back up. Either that, or you are working out with a spotter that can handle helping you out with the weight you are pushing. Use good form and lift smart! ***

Good luck!

[/quote]

Shoulder strain came from rolling my shoulder during a set of DB flys. I pulled my hammy while running intervals on the beach. I pulled my groin on a DL where I didnt bend my kneeds like I should have.

I am getting alot of protein, but like posted earlier, I may not be getting enough cals as a whole. I get really paranoid about gaining weight, as I am a “FFB” and have all but banished my sugars from my diet as a whole. Im gonna start a food log and see where I can improve. My form is good. I have never really tried using wave loading, but its wortha shot. Ill try it out.

As far as my current work out: (repsxsets)
Back Squat:5x5 When I can push out 6 reps on ALL five sets I add weight.
leg press: 10x3
bench press:5x5 When I can push out 6 reps on ALL five sets I add weight.
DB inclined press:10x3
I do 2 giant sets of dips+pullups+piked leg raises.

I am not too happy with this full body workout but I like that it has helped me get to the squat where I am today.

I should probably mention that my overall goals are not only strength but I am also training toward supremecy in Capoeira, tricking and parkour.

10

[quote]Freeform wrote:
As far as my current work out: (repsxsets)
Back Squat:5x5 When I can push out 6 reps on ALL five sets I add weight.
leg press: 10x3
bench press:5x5 When I can push out 6 reps on ALL five sets I add weight.
DB inclined press:10x3
I do 2 giant sets of dips+pullups+piked leg raises.

I am not too happy with this full body workout but I like that it has helped me get to the squat where I am today.

I should probably mention that my overall goals are not only strength but I am also training toward supremecy in Capoeira, tricking and parkour.[/quote]

It’s not surprising that you are not happy with this routine. You aren’t doing anything for your back.

Start doing deadlift variations. Give your hamstrings as much attention as your quads. Actually more since you’ve been neglecting them.

Do more unilateral work. You especially need it for your sport.

Start doing rows. Give your back as much attention as your chest. Actually more since you’ve been neglecting it.

Start doing overhead work. Overhead pressing and handstand pushups.

Stu