Deficit Strength Gains

hwoeltjen

I have been on a deficit every day for the last three months. Some days I get around 1300 calories. At most, if it's not a refeed day, I get around 1400-1500.

I train 3 days per week.

I use to bench 185. I just hit a new PR today at 225.

So, I guess this goes to show you....as I have said in the past....if you are new to weight lifting you can see strength gains on a deficit.

Maybe I am just a mutant. That is definitely possible.

ronrstaats

Great job.

I have been working out and on a deficit on calories (only by about 300 calories) but have barely went up in strength in the last 15 months.

sijomial

You don't have to be new to weight training - I've been doing various forms of strength/weight training for 40 years and have added 50% to my bench press this year.

Remember that strength and muscle size aren't directly related though, you can add a load of strength with little actual muscle growth.

shining_light

I have been on a deficit every day for the last three months. Some days I get around 1300 calories. At most, if it's not a refeed day, I get around 1400-1500.

I train 3 days per week.

I use to bench 185. I just hit a new PR today at 225.

So, I guess this goes to show you....as I have said in the past....if you are new to weight lifting you can see strength gains on a deficit.

Maybe I am just a mutant. That is definitely possible.

This was my experience as well. And I'm a WOMAN, which means my strength gains come slower obviously my bench press isn't even close to what yours is, but the gains did come quickly regardless of the deficit.

I remember reading a great article talking about why prison inmates get so incredibly ripped, even though they're not being fed enough calories or protein to stimulate mass gains. The reason is simply the amount of time spent consistently working out. Really, building muscle isn't so much about building muscle as tearing it down, forcing your body to repair it, just like any other injury your body identifies.

hwoeltjen

You don't have to be new to weight training - I've been doing various forms of strength/weight training for 40 years and have added 50% to my bench press this year.

Remember that strength and muscle size aren't directly related though, you can add a load of strength with little actual muscle growth.

That makes sense. This is probably what I am experiencing.

Did you add that 50% at a deficit though?

cmeiron

Sure you can. Newb muscle gains + neuroadaptation = increased strength.

http://www.ncbi.nlm.nih.gov/pubmed/3057313

hwoeltjen

Well it's great to see how behind I am on this information.

Appreciate the feedback. For a long time I went by the logic that you couldn't gain strength or muscle mass on a deficit. Goes to show how important reading is.

sijomial

That makes sense. This is probably what I am experiencing.

Did you add that 50% at a deficit though?

Mostly deficit until August (bench up about 36% at that time) and then maintenance for rest of the year. I have also managed the "add lean mass but lose fat at the same time" routine which some people seem to think is impossible.
Only thing I would say though is that the smaller the calorie deficit (assuming adequate protein & a reasonable lifting routine) the more likely you are to get good results.