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  1. #1
    lol'd MetroBrah's Avatar
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    Any tips for powerlifting / lifting for strength? srs

    I've just started actually trying to lift for strength and I'm not sure what you're supposed to do other than just try to add 5 lb extra every week. Is there anything I am supposed to be doing specifically to insure that I can consistently get stronger week after week? I just subscribed to Stefi Cohen on youtube

    Current lifts after just doing hypertrophy training for years:

    Squat: 300

    Deadlift: 235

    Bench: 190
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  2. #2
    Registered User Beararms's Avatar
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    Do a crap ton of core, hamstring and glute work. srs
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  3. #3
    I'm not that bright phikappa's Avatar
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    Originally Posted by MetroBrah View Post
    I've just started actually trying to lift for strength and I'm not sure what you're supposed to do other than just try to add 5 lb extra every week. Is there anything I am supposed to be doing specifically to insure that I can consistently get stronger week after week? I just subscribed to Stefi Cohen on youtube

    Current lifts after just doing hypertrophy training for years:

    Squat: 300

    Deadlift: 235

    Bench: 190



    drugs
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  4. #4
    Registered Miscer PowerPal's Avatar
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    celltech and heaps of calories
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  5. #5
    Registered User Hutrapper's Avatar
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    hypertrophy training for years

    235 lb dead lift
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  6. #6
    Registered User 78novacaine's Avatar
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    Pick a proven strength program and run it as directed for at least a couple of months, program choice is up to you based on how you like to train, there are too many to list here.

    Don't program hop, most programs are written/designed to be run for weeks or months on end to get the desired results.

    Protect your shoulders, do face pulls (strict) and/or band pullaparts every time you step in the gym, either as part of your warmup, finishers or both.

    Pump up your hams with some leg curls or GHR's prior to any heavy squat session, your knees will thank you.

    Eat, eat, and eat some more. Most (all) strength programs are designed to be run with maintenance or surplus calories, not a deficit.
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  7. #7
    Registered User ChangeOfStyle's Avatar
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    Originally Posted by Hutrapper View Post
    hypertrophy training for years

    235 lb dead lift
    Think that's kilos
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  8. #8
    Registered User Hutrapper's Avatar
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    Originally Posted by ChangeOfStyle View Post
    Think that's kilos
    so hes squatting 660 lbs? Not sure theres anything more we can tell him then
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  9. #9
    Registered User CementPizza's Avatar
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    Try pyramid sets. They always worked for me when I was going for strength.

    Here is an example.
    Bench

    Set 1: 10-12 reps at 135
    Set 2: 6-8 reps at 165
    Set 3: 3-4 reps at 185
    Set 4: 1-2 reps at about 95% current max. (Lets say 210) in this example.
    Set 5: 3-4 reps 185
    Set 6: 6 reps 165
    Set 7: 8 reps at 135.


    Or instead of 7 sets. do 5 sets. Or you could do 6 sets. It doesn't matter that much. The point is build up to near your max and then back down.
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  10. #10
    Dungeon gym brah tvr123's Avatar
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    1. Do a linear program until you burn out
    2. Don't get injured
    3. Run a proven periodized program consistently after you have exhausted linear progression.
    4. Don't get injured
    5. Don't get injured
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  11. #11
    Registered User bsmit107's Avatar
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    Strong numbers to AVI ratio...........

    Eat more, lift heavy, get a good general practitioner and a good Chiropractor.
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  12. #12
    🅿🅷🅰🅶🅶🅾 🆂 atjoblin's Avatar
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    I running 5/3/1 BBB atm and the set reps and weights has helped me alot.

    current stats 1rpm are 250 bench, 390 dl, 280 squat, 140lb ohp current weight 164ish pounds


    Squat is so low because of apt week glutes and abs giving me terrible form for a long time and getting me stuck on the movement.

    I do 5# increase on the upper body per month and 10# on lower body per month. Its nice because the fact that I have not plauted yet but I probably will with the strict ohp soon.
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  13. #13
    Chocolate nipples of peac Muzzlrpress's Avatar
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    1. Find (and do) a popular strength routine
    2. Once you're done being scared, go online and sign up for a powerlifting meet.
    3. Run a peaking program so that you are prepped to hit PRs on meet day
    4. Compete, follow commands, go for 9 white lights
    5. Post vids on misc
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  14. #14
    Registered User proteinsnake's Avatar
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    How do you look like that with those lifts
    500lb Squat
    375lb Bench
    675lb Deadlift

    201lbs Bodyweight
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  15. #15
    Registered User Beararms's Avatar
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    Originally Posted by proteinsnake View Post
    How do you look like that with those lifts
    bodybuilding=/=strength training. I know some guys with good physiques that are weak as chit.
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  16. #16
    Curls for the girls GravityLee's Avatar
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    I developed a rotator cuff strengthening and rehab routine that i to this day do 2-3x a week. It was a game changer for my chest and shoulder days. The guy that said train core, hams glutes is on the right track. Go into the gym with the mentality youre going to be strong all over.

    - have a warmup routine that works for you
    - play the long game dont look for shortcuts. Those people get hurt and wash out.
    - you need a prehab routine for your body. Whether thats yoga, band work, stretches, all of this, decide and do it
    - if an exercise hurts dont do it or do it a different way
    - work every body part 2x a week with mostly dif exercises the 2nd day. This does two things it shores up weakness and imbalances and by going 2x a week your body says this is what we do. When you step into the gym and deadlift or overhead press on e every 7-10 days youre basically asking to get injured.
    - the mental game is as big as the physical. Huge dif between making the weight an extension of yourself under control with 100% of your focus versus coming in there just to get the weight up and down sloppy
    - stop worrying about what other people see in the gym. Theres a reason a lot of pro athletes are whipping ropes up and down, passing medicine balls after a situp, doing burpees etc.
    Does this help me get stronger and stay uninjured > what people think of me after watching me warm up by lifting the bar after doing yoga style stretches and 5 minutes of ellyptical
    - learn from the mistakes of others. Many powerlifters in the second half of their career are in a lot of pain because they didnt do any of the stuff i just typed. They wanted to move weight and did dumb chit like work through the pain, not take time off for tweaks and injuries, not do prehab etc
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  17. #17
    lol'd MetroBrah's Avatar
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    Sweet advice dudes. thanks a ton. On spread

    Originally Posted by proteinsnake View Post
    How do you look like that with those lifts
    Originally Posted by Beararms View Post
    bodybuilding=/=strength training. I know some guys with good physiques that are weak as chit.
    this

    I also only weigh 182 lbs at 6'3. Bodybuilding = a game of illusions
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  18. #18
    Discipline&Determination DstryEvrytng's Avatar
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    Start with smolovs squat program. Do acessory chit on off days. Then do a 5x5. After that and a chit load of research youll be on a good path.
    Literally start from the bottom.
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  19. #19
    Chocolate nipples of peac Muzzlrpress's Avatar
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    Originally Posted by DstryEvrytng View Post
    Start with smolovs squat program
    Why are you like this?
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  20. #20
    Banned AK5426's Avatar
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    You squat 65 pounds more then you deadlift?

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    Registered User Beararms's Avatar
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    Originally Posted by DstryEvrytng View Post
    Start with smolovs squat program. Do acessory chit on off days. Then do a 5x5. After that and a chit load of research youll be on a good path.
    Literally start from the bottom.
    This is a sure fire way to screw yourself up if you are talking about squatting 5-6 days a week smolov plan. I would not recommend smolov for someone starting off. I did it for like 3 weeks and was so jacked up I had to stop squatting for weeks due to hurting 24-7.

    Follow a basic 5/3/1 with what I posted the first time. You wont see any huge changes immediately but its tried, tested and has withstood the test of time.
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  22. #22
    Breaker of Gains JStrez's Avatar
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    Lift Heavy, Take a Multi

    Also eat like a fukkin freak and lift ungodly amounts of weight.

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    Platinum Account GerbilFarmer's Avatar
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    Get an actual program. You’ll never be able to just add 5lbs a lift every week consistently. You’ll burn out.
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    I'm the beast Iceman1800's Avatar
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    A BODYBUILDING GOD KingSWRV's Avatar
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    weird deadlift amount ratio, work on that

    but yeah just add 5 lbs consistently starting from about 50% 1rm and that gives the programming time to marinate and then do 5 lbs consistently with eating and sleep every time and then the system will automatically activate and you will keep up with it.
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    Registered User iloveus's Avatar
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    Heavy weight > Low Reps + High Sets = Strength (and more dense muscle)

    Progressive Overload aka the Principle of Specificity - increasing more than what you are currently capable of via weight or reps or sets
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    Registered User iloveus's Avatar
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    Originally Posted by Iceman1800 View Post
    Trained Westside, totaled 1802.
    What's Westside's program/routine?

    What did they do to get you to that 1802?
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    Originally Posted by GerbilFarmer View Post
    Get an actual program. You’ll never be able to just add 5lbs a lift every week consistently. You’ll burn out.
    He can add 5 pounds a week consistently for a period of time. It doesn’t lead to burn out. It just leads to a point where he can no longer add 5 pounds a week. OP, when you reach that point, it’s time to look at ways to progress that take into account that you’ve passed the stage of linear progression. 531 is a very good program when you reach that stage.
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    I'm the beast Iceman1800's Avatar
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    consistency is key. if I knew this before I would’ve wasted less time
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