I have been lifting seriously for like a year or so now and am at a 85kg bench max and a 120kg squat max
I want to get strong, i just want to strengthmaxx, how the frick do i do it? Program? I am tired of pushing baby weights
I have been lifting seriously for like a year or so now and am at a 85kg bench max and a 120kg squat max
On god I want a gf like this
FRICK
Frick this thread I'm LONELY homie
She ded bro, an hero'd
Cap
85 kg is natty limit
test e is the answer
pls be bait
Natty 1.5 year 95kg, 1/10 bait
Natty 9 months 110kg, good double bait
if you just want to be strong do GOMAD+SS for 12 weeks and you will be doing 1/23/4 easily
I don’t want to eat more though, i just want to get stronger
you dont eat milk dumb frick
Still i just want to get stronger
I dont want to do anything different except how to train for pure strength
>how yo broke homie looks at you when the wings arrive
Most common mistake i see morons here do is not eating enough protein. You can supplement stuff like D3, omega 3, zinc, magnesium etc for a bit better gains. Other than that, if you can do 3x10 on same weight for an exercise, increase it next time. Train everything till faliure, dont save yourself for next exercise. Start every muscle group with compound exercises (ohp, bench, squat, deadlift) Sleep 8-10 hours and go easy on jerking off, you will need the test boost. Unlike jerking off, sex is good for you
1.5-2g of protein per kg of bw
>I have been lifting seriously for like a year or so now
relax
it's a marathon, not a sprint
you have a lifetime to hit your maxes and whatnot
How do you know he's not old as shit?
then he will have a bit less time to hit his lifetime maxes
my point was mainly that 1 year lifting is nothing in the grand scheme of things
Op the real answer you seek for strength is just running 5/3/1 as a program.
It will help get all your compound lift numbers up.
Go on the app store and download 5/3/1 strength, it's free.
Next calculate your 1 rep max for each compound lift and input it into the app, it will then churn out your routine for each cycle (4 weeks in one 5/3/1 cycle and it works as below for the reps you do.
Week 1 5/5/5
Week 2 3/3/3
Week 3 5/3/1
A typical split is as below
Monday - Squat and legs
Tuesday - Bench, chest, triceps, abs
Thursday - Deadlift, back and biceps
Friday, Shoulders abs
Add in some hypertrophy sets of accessories (+8 rep range) and you're golden.
You will see both strength gains and mass increase as long as you put in the work as well as calculate your macros to bulk.
God speed.
Sex
Starting strength linear progression & GOMAD, but actually do it. Read the book, drink the milk and increade the weight every time you lift even if you don't feel like it. You have plenty of room to go if you really want to strengthmaxx, but beware that you will gain some fat (or a lot of fat if you just eat and don't lift hard enough) in the process
Chin Ups, Deadlifts, Racked Carries, OHPs, Front Squats. Look up appropriate progressions in the 5x3-8 range.
5x5 rep range, try to eat more
Look for a compound focused programs, Sheiko, SBS 2.0, Conjugate, 531, GZCLs programs, Bromleys programs, etc are all highly rated.
A focus on moving heavy weights fast is key as is appropriate volume management.
Also keep in mind that at some point getting stronger means getting bigger. Strength and the cross-sectional area of a muscle are highly correlated.
Bench 3+ times a week (just don't be moronic and go heavy every session)