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How do I get stronger a little faster?

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  • How do I get stronger a little faster?

    Almost half a year into SS. Squat: I'm at 143 lbs squat, 165 lbs deadlift, OP 90lbs, bench 132 lbs. The low squat and deadlift numbers are partially explainable due to bad form which had me deloading them with about 50lbs. But I don't understand why my press and bench press is so weak after half a year. I was at 137 bench press about 5 weeks ago, then I went to dublin with school and got fed horribly and underfed. This caused me to lose a lot of strength and had to deload the bench all the way to 120 lbs (in 1 week!). Now 5 weeks later I am still not where I was 5 weeks ago.
    I just don't understand what I'm doing wrong. My calories are between 3500-5000 a day, protein 180-220g.
    I do struggle with insomnia from time to time but I get 6-8,5 hrs sleep always. 7,5 most of the time.
    The only things I can thing of is doing leangains (with the bcaa and all)
    Increasing weight only after every other workout instead of every workout. I'm willing to try anything
    I do everything as described, I deload after I failed on an exercise 3x, I move as little as possible on rest days etc.
    Tips would be very much appreciated, thanks
    well then

  • #2
    Are you still doing extra exercises on lifting days? You may need to eat more food. You also simply may not have hit your secondary growth spurt yet. My DH lead in weight room hours in HS but was never built/strong. In college he kept lifting and finally put on some muscle.
    Are you resting enough between sets?

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    • #3
      It sounds like you're doing everything pretty well. You're still pretty young, right? Don't sweat it.

      People, especially adolescents, gain strength at different rates. When I started working out hard during high school I made huge gains, but I had also "laid the foundation", I think, by being a serious gymnast growing up. Some of my friends who also worked out hard didn't have nearly the gains I had; some had much bigger gains. Even so, it was a few years before I REALLY took off, physically, and frankly now that I'm in my early 30's I'm stronger than I've ever been due to really figuring out the combination of being efficient and intense, while working out less overall.

      I'd say stick with the program maybe 3 more months or so, then re-evaluate. Maybe you'll need to make some changes later on, or maybe your body will finally "flip the switch" and you'll start gaining like a beast suddenly. Take a long-term approach to getting strong (and I mean seriously long-term--I've been consistently lifting heavy for around 17 years now), and you'll be a strong guy in time. Your body will figure it out.

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      • #4
        Have you tried microloading? Sometimes being able to add just a pound or two at a time helps immensely.

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        • #5
          Also, try not deloading at the drop of a hat. Plug away for a bit, even if you add a single pound at a time.

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          • #6
            Pretty much all good advice above. A couple things:

            1) You're 15, you aren't going to get all that strong, yet. I left HS at 6'2" and 148lbs. I've since gained about 40lbs of muscle.
            2) Your Press is actually you best lift relatively.
            3) Deload only when you've missed a lift more than twice, and then only 10%. So if you miss a rep or two on squats, just go back next time and do the same lift. If you miss it again, then maybe deload 10%.
            4) Micro weights, get some chain and a carbiner (google for directions)

            I couldn't get bigger than about 150 lbs until I was 22, don't sweat it too much.
            "Go For Broke"
            Fat Kine-230/24% @ 6'2"
            Small Kine-168/9%
            Now- 200/8%
            Goal- 210/6%

            Comment


            • #7
              good tips so far. i'm going to add that you may want to try backing off a bit. maybe drop a day, or do a light day, but do it slow-cadence. i did this when i started stalling a lot, and the extra time to rebuild helped me push through a couple PRs. slow, light days wouldn't be for brute strength, but to adapt your smaller muscles and tendons for heavier lifting.
              http://www.marksdailyapple.com/forum/thread60178.html

              Comment


              • #8
                I saw this article today: Weight Training Programs: 5 Reasons You Aren't Getting Stronger | Eric Cressey | High Performance Training, Personal Training

                Comment


                • #9
                  Originally posted by Miscellangela View Post
                  Also, try not deloading at the drop of a hat. Plug away for a bit, even if you add a single pound at a time.
                  I only deload when I've not been able to get all reps for 3 workouts in a row. I deload 10% then
                  well then

                  Comment


                  • #10
                    How did you deload 50lbs then?

                    Also is your body fat increasing? If not eat MOAR [thanks Sbhikes =) ].
                    "Go For Broke"
                    Fat Kine-230/24% @ 6'2"
                    Small Kine-168/9%
                    Now- 200/8%
                    Goal- 210/6%

                    Comment


                    • #11
                      Originally posted by Wanderlust View Post
                      Pretty much all good advice above. A couple things:

                      1) You're 15, you aren't going to get all that strong, yet. I left HS at 6'2" and 148lbs. I've since gained about 40lbs of muscle.
                      2) Your Press is actually you best lift relatively.
                      3) Deload only when you've missed a lift more than twice, and then only 10%. So if you miss a rep or two on squats, just go back next time and do the same lift. If you miss it again, then maybe deload 10%.
                      4) Micro weights, get some chain and a carbiner (google for directions)

                      I couldn't get bigger than about 150 lbs until I was 22, don't sweat it too much.
                      I am gaining weight though, i gained like 40 lbs so far. It's mostly not fat, but if it were muscle it would't make sense because I'd me much stronger wouldn't I? It's almost like I gained 40lbs of heart tissue
                      well then

                      Comment


                      • #12
                        Originally posted by Wanderlust View Post
                        How did you deload 50lbs then?

                        Also is your body fat increasing? If not eat MOAR [thanks Sbhikes =) ].
                        That was because I realized my form was off and I saw my form could only be fixed if I deloaded with 50 lbs. My body fat is increasing I guess, but very slowly my abs are still visible (as far as I have abs)
                        well then

                        Comment


                        • #13
                          Originally posted by Gadsie View Post
                          That was because I realized my form was off and I saw my form could only be fixed if I deloaded with 50 lbs. My body fat is increasing I guess, but very slowly my abs are still visible (as far as I have abs)
                          Ok that makes sense. Sounds like your diet is in the right ballpark. Your best bet is to try and maintain your linear progress as best you can. Make sure you don't have Fuckarounditis

                          Make some micro weight and get the linear progress going even if it's only 1lb per session. Given your age your recovery times should be really quick and you should have no problems keeping that up for a while.

                          Remember consistency is key!
                          "Go For Broke"
                          Fat Kine-230/24% @ 6'2"
                          Small Kine-168/9%
                          Now- 200/8%
                          Goal- 210/6%

                          Comment


                          • #14
                            My best advice is to join whatever the equivalent of an American football team is over there. Be on a team that lifts weights 5 days a week. Competition is what you need. Iron sharpens iron. The coaches will also teach you a lot about weight lifting.

                            You might have your own opinions on body image, but I'm telling you: Women want the guy with the most strength, not the guy who's cute little abs can be seen. So who effin' cares if you have a little belly. All you should care about is the weight you're putting up (and other athletic measurements of course).
                            Last edited by wiltondeportes; 11-07-2012, 02:16 AM.

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                            • #15
                              How much do you weigh? How much did you weigh when you started?

                              How much added to your lifts since you began?

                              You could just be hitting the end of your beginner gains. Of course, being 15, you will still be able to make massive progress. Go to the starting strength wiki and read up on Rippetoe's recommendations about deloading etc since SS is his program.
                              A steak a day keeps the doctor away

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