Increasing STRENGTH with heavy lifting low reps!?!?!?!?
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BEERRUNNER
Posts: 3,046 Member
Hola People of the MFP!
I am about 6'0 and 235/240 lbs and awesomely tanned. Heres my thing............I have been lifting for the past 12 years and I have always done moderate weight/ 10-12 rep/4 set type of deal.
I have bulked up over the years and my muscles do have endurance. However I NO LONGER want to bulk up but what I want is to gain raw strength!
I have heard the 5X5 but I am not familair with it. Any toughts on this 5x5 or other program etc.........
Thanks!
I am about 6'0 and 235/240 lbs and awesomely tanned. Heres my thing............I have been lifting for the past 12 years and I have always done moderate weight/ 10-12 rep/4 set type of deal.
I have bulked up over the years and my muscles do have endurance. However I NO LONGER want to bulk up but what I want is to gain raw strength!
I have heard the 5X5 but I am not familair with it. Any toughts on this 5x5 or other program etc.........
Thanks!
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Replies
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love my 5x5 program but had to stop it recently0
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I have done 5x5 but at a deficit... I gained strength and am stronger now that I've ever been. My understanding is that you will gain strength as you add weight to the bar. That's it. Don't eat over maintenance and you won't gain any mass. The guy who publishes the 5x5 isn't big at all but can lift crazy amounts. Read the PDF. It's a good read once you get into it.0
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I'm doing starting strength...3x5. They are similar programs. Strength gains are pretty awesome, but I'm a noob...only about 8 weeks in. I bet the strength gains would be even more awesome if I wasn't eating at a deficit. Right now just trying to reduce BF while maintaining muscle and gaining strength. Can't wait until I can actually really start eating to fuel SS.0
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Stronglifts 5x5 is great for strength or starting strength 3x5 program is great too. They mostly use the same big power lifts. Look them up online.0
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I did SL and love it! I gained (what I consider for me) a great amount of strength. I weight 127lbs and went from barely being able to squat 95lbs to getting 140lbs 5x5. My other lifts have also increased....my size, not so much. I didn't gain any crazy size or bulk (as I am eating at a small deficit), but I still saw strength gains with it.0
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Wendlers 5/3/1 is a good program as well. Bench, DL, Squat and OHP (with the option of supplemental work afterwards). It works at an increasing percentage of your PR and decreasing reps each week with a deload every 4th.0
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I definitely felt alot stronger after doing 6 weeks of Stronglifts. But I got bored and moved on to NROL4W.0
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You have been lifting for 12 years, I would try wendlers 5/3/10
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