Getting Stronger; How?

neverstray
neverstray Posts: 3,845 Member
in Fitness and Exercise
I almost regret asking this question, but here it goes.

I'm eating at a deficit, not to lose weight but to lose body fat.

At the same time though, I'm lifting heavy and every week getting heavier. I keep thinking that by eating at a deficit, I am going to top out on my lifting?

I want to get stronger. I don't care about big or bulky, just freaking strong. Able to lift buildings and stuff. But, that seems at odds with eating at a deficit. I don't want to be fighting with my own self.

I know it is impossible to both build muscle and eat at a deficit (ok, not technically to the letter, but pretty much, ok. No arguing over this point).

So, do I need to pick a goal? 1) Fat loss or 2) strength? Or, can I do both?

I currently do 4 day splits and 20 minute HITT after each session.

Thanks.

I'm 5' 11".
Weigh 170 (soon)
Age 47
Body fat around 20% is my best guess. Want to be at 15%.

Replies

  • pawnstarNate
    pawnstarNate Posts: 1,728 Member
    wondering the same thing myself....would like to drop 10-15lbs while gaining lean mass. A little different because I'm just wanting to shape my body more and trim the tire so to speak
  • dantrick
    dantrick Posts: 369 Member
    have you checked out German Volume Training?

    http://www.bodybuilding.com/fun/german-volume-training.htm

    it's an intense workout.
  • sm1zzle
    sm1zzle Posts: 920 Member
    I would focus on losing any unwanted fat you have and toning... then after that you can "bulk" which will add muscle weight.
  • CrusaderSam
    CrusaderSam Posts: 180 Member
    I started out benching 45(empty bar) a year a go and have been in a deficit for about 340 days out of that year and I can push out 225-250 for reps now. So yes you can gain a lot of both strength and size as long as you have the body fat and get enough protein. This whole you need a surplus thing, I think comes from pro's that have stripped all their fat away for a show and then look to put on more muscle.
  • neverstray
    neverstray Posts: 3,845 Member
    have you checked out German Volume Training?

    http://www.bodybuilding.com/fun/german-volume-training.htm

    it's an intense workout.

    Thanks. That looks pretty intense. I may try that. But, doesn't answer my question at all. Lol.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    You'll continue to gain strength (even in a caloric deficit) for as long as you can milk the neurological adaptations that occur as a response to strength training. At some point (who knows where - it's unique to each of us), those adaptations will plateau. At that point, you'll have to get bigger to get stronger.

    Everybody will top out at some point regardless - if not, we'd have people benching, squatting and deadlifting into the tons. When you get to that point, we're talking about genetic potential.

    [ETA:] If your goal is purely strength, you should probably be tailoring your workouts around a powerlifting routine, if you're not already. Bodybuilding routines are geared more toward hypertrophy (size) than pure strength, although strength is definitely a component regardless.
  • neverstray
    neverstray Posts: 3,845 Member
    You'll continue to gain strength (even in a caloric deficit) for as long as you can milk the neurological adaptations that occur as a response to strength training. At some point (who knows where - it's unique to each of us), those adaptations will plateau. At that point, you'll have to get bigger to get stronger.

    Everybody will top out at some point regardless - if not, we'd have people benching, squatting and deadlifting into the tons. When you get to that point, we're talking about genetic potential.

    [ETA:] If your goal is purely strength, you should probably be tailoring your workouts around a powerlifting routine, if you're not already. Bodybuilding routines are geared more toward hypertrophy (size) than pure strength, although strength is definitely a component regardless.

    Thanks for the info. My focus is stronglifts, with some isolation exercises too. Not sure how strength training and building muscle would differ. Kind of hate to change my program right now. I'm getting great results.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Thanks for the info. My focus is stronglifts, with some isolation exercises too. Not sure how strength training and building muscle would differ. Kind of hate to change my program right now. I'm getting great results.
    No sense in changing your routine if you're getting the results you want right now. I'm no expert on powerlifting as it's not my thing, but it's my understanding that PL routines are based upon more sets at extremely low reps close to 1RM weight. Not near as much volume (in terms of reps) as a BB routine, but extremely intense.

    [ETA] Wendler's 5-3-1 is an example of a PL routine: http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html
  • jstandfield
    jstandfield Posts: 150 Member
    The short answer is yes but for a period of time like Anvilhead has said. You will get the warning signs like extreme light headedness after a set. That's why power lifters look fat. Well are fat. LOL. At some point you will have to adjust your diet for lifting. On leg day and dead lift day I always eat a big breakfast so I don't peter out during my work out. If I go heavy and intense then I want a lot of food afterwards. As long as you stay away from "empty" calories you will be okay for a time but as you get stronger you will eventually need a lot more carbs and protein to sustain you.
  • wendyapple
    wendyapple Posts: 323 Member
    i see this article shared pretty often:

    http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    it's hard but it can be done.

    i've been a lifter for many many years and now is the first time i'm doing it while trying to drop an additional 45 pounds.

    gaining strength was so much easier when i ate at maintenance (and above teehee) but now even at a small deficit of 10-20% below my TDEE, i stall on my progress quite a bit. it's almost like taking 3 steps forward and then a step back.

    what i do is increase every workout as long as i can, while doing 5x5. when i stall, i try to increase with 3x5. once i can't increase doing that i cut back a bit on the weight and then retry again at 3x5. when i absolutely can't increase anymore i know it's time to take a break for a week and eat at maintenance. this is also usually about the time all my joints need a rest anyway
  • amyoliver85
    amyoliver85 Posts: 353 Member
    Have you ever tried cross fit? I have a friend that is a cross fit trainer and it basically did it all for her. First she lost a ton of weight and then starting adding muscle like crazy. And she didn't really do anything different. it's just the way the workout works.
  • neverstray
    neverstray Posts: 3,845 Member
    Have you ever tried cross fit? I have a friend that is a cross fit trainer and it basically did it all for her. First she lost a ton of weight and then starting adding muscle like crazy. And she didn't really do anything different. it's just the way the workout works.

    I want to do Crossfit very badly, but it is insanely expensive where I live.

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