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Developing strength

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Raiyuden
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« on: November 18, 2011, 01:14:06 PM »
I have a fair amount of size but my lifts seem to be quite little.
I'm 16, 185 13% bf with about 3-4 years of training experience.

My lifts follow :

Bench = 130p x 5 x 3
Squat = 180p x 5 x 3
Deadlift = [ Working on form so lifts are light for the time being ] 95p x 5 x 3

Aside from just developing muscle I want to increase my lifts, I know with size comes strength and vise versa but I wanna primarily focus on developing strength. I've seen 15 - 16 year olds surpass my lifts by a long shot and I know I should train for myself, not others but I still want to be able to compare haha. I want to have some credible lifts.

Thanks for the early replies! Smiley
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    « Reply #1 on: November 18, 2011, 01:26:12 PM »
    http://www.askscooby.com/advanced-bulking-up-and-gaining-muscle/basics-of-pure-strength-development/

    Enjoy =)
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    Goals:
    Squat 365 ATG (315 3x3 Current)
    Deadlift 455 425x3
    Bench 275 1RM 245x3

    Check out my progress diary if you'd like =)
    Raiyuden
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    « Reply #2 on: November 18, 2011, 02:17:20 PM »
    Ah I feel like a complete fool for missing that post, thanks for the link! XP
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    Life is like a ladder, at the beginning things are easy and fun but when you reach higher heights things get scary but if your brave and pursue you will reach limitless heights and brace the skies! - Raiyuden
    Raiyuden
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    « Reply #3 on: November 18, 2011, 02:34:56 PM »
    I have another question, I'm currently on a caloric deficit in hopes of lowering my bodyfat.
    Now that I'm following this strength routine, should I go on a caloric surplus?
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    rm082e
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    « Reply #4 on: November 18, 2011, 02:50:07 PM »
    Quote from: Raiyuden on November 18, 2011, 02:34:56 PM
    I have another question, I'm currently on a caloric deficit in hopes of lowering my bodyfat.
    Now that I'm following this strength routine, should I go on a caloric surplus?

    If you don't mind gaining a little fat, it will be easier to gain strength with a surplus. Obviously you should keep (or start?) eating a healthy diet. Don't use "bulking" as an excuse to eat pizza and burgers every day. It won't help your lifts any more than baked chicken breast and apples.
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    Raiyuden
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    « Reply #5 on: November 18, 2011, 03:02:03 PM »
    Quote from: rm082e on November 18, 2011, 02:50:07 PM
    Quote from: Raiyuden on November 18, 2011, 02:34:56 PM
    I have another question, I'm currently on a caloric deficit in hopes of lowering my bodyfat.
    Now that I'm following this strength routine, should I go on a caloric surplus?

    If you don't mind gaining a little fat, it will be easier to gain strength with a surplus. Obviously you should keep (or start?) eating a healthy diet. Don't use "bulking" as an excuse to eat pizza and burgers every day. It won't help your lifts any more than baked chicken breast and apples.

    I'm aware haha, I'll obviously be on a clean bulk with nutrient dense foods Tongue
    I'll basically be eating what I eat now, just more of it.
    Thanks for the reply Smiley
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    rm082e
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    « Reply #6 on: November 18, 2011, 03:10:27 PM »
    Quote from: Raiyuden on November 18, 2011, 03:02:03 PM
    I'm aware haha, I'll obviously be on a clean bulk with nutrient dense foods Tongue
    I'll basically be eating what I eat now, just more of it.
    Thanks for the reply Smiley

    Pretty much in the same boat. Eating mostly healthy foods, but eating when I'm hungry and until I'm satisfied. Gaining a few extra pounds, but I don't mind. My strength is increasing weekly as I add baby plates to the bar every few sessions. I've put 55 lbs. on my squat in 3 months.  Cheesy
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    amatella
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    « Reply #7 on: November 18, 2011, 06:22:13 PM »
    dude youre still young as hell stop worrying about bodyfat.  youre not overweight, just get your strength up by keeping a surplus.  that way, when you DO become strong you can cut and have some muscles to show off Wink
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    Goals for November 2011:
    Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm

    Deadlift: 405 1 rm, Current 300 x 5

    Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225

    Overhead Press: 135 1 rm

    Row: 175 x 5 (strict)
    Raiyuden
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    « Reply #8 on: November 18, 2011, 06:43:19 PM »
    Quote from: amatella on November 18, 2011, 06:22:13 PM
    dude youre still young as hell stop worrying about bodyfat.  youre not overweight, just get your strength up by keeping a surplus.  that way, when you DO become strong you can cut and have some muscles to show off Wink

    Will do, had that path already in mind Tongue

    Thanks for the reply! Smiley
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    Alsavier
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    « Reply #9 on: November 20, 2011, 10:57:45 PM »
    Basically, for all round strength, focus on the big 4.

    Squat
    Bench Press
    Deadlift
    Press

    And do assistance exercises to make them stronger, or assistance exercises for hypertrophy.
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