Keeping current weight/ increasing strength to weight ratio

  1. New Member
    caino's Avatar
    Stats
    5'10"  150 lbs.
    Join Date
    Jan 2013
    Posts
    42
    Rep Power
    40839
    Level
    11
    Lv. Percent
    33.27%

    Keeping current weight/ increasing strength to weight ratio


    Hey guys been looking and searching for monthssss on forums trying to find some sort of template to build my strength to weight ratio e.g getting stronger for weight class, anyone know of a good program or rep ranges to help in this? Currently following juggernaut method whixh is very simular to 531

  2. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,390
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.49%
    Achievements Activity ProPosting Pro

    where are your lifts and body stats right now? kind of hard to help without some knowledge to where you stand. tell us squat, deads, bench, bb row, and ohp/military press numbers.
  3. New Member
    caino's Avatar
    Stats
    5'10"  150 lbs.
    Join Date
    Jan 2013
    Posts
    42
    Rep Power
    40839
    Level
    11
    Lv. Percent
    33.27%

    Keeping current weight/ increasing strength to weight ratio


    Quote Originally Posted by OnionKnight View Post
    where are your lifts and body stats right now? kind of hard to help without some knowledge to where you stand. tell us squat, deads, bench, bb row, and ohp/military press numbers.
    My bad im 68kg
    Bench 88
    Ohp 55
    Squat 110
    Deadlift 130kg

    All are 1rm
    •   
       

  4. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,390
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.49%
    Achievements Activity ProPosting Pro

    ok youre a bit light for your height. if you want a lean model look with a lot of strength, aim for a lean 170lb-ish weight. or about 80kg. 150 at 5'10 is too small of a frame to have any real strength

    with that said, 5/3/1 is too advanced for your level. dont take it the wrong way, 5/3/1 has a very slow progression rate, and you can do a lot better at where you stand now. 5/3/1 is oriented toward people with huge humbers that have a very hard time progressing.

    with your squat weight, id suggest going into the stronglifts 5x5 routine. its a powerlifting routine with incredibly fast progression, especially the squat. once youre repping around 115-135kg in the squat, then its time to graduate to an intermediate routine such as madcows, texas method, or DC training. the progression on those is slower than stronglifts, but still faster than 5/3/1

    and make sure you eat enough. at first, dont be afrfaid to go over your goal weight, you can always slim it down later, or just increase your weight goal and get bigger. eventually, youll want to find the right calorie intake where you gain weight relatively slowly, but maintain progression in your lifts.

    if you havnt already, youtube "so you think you can squat" and "so you think you can bench" and watch all 5-6 episodes of each. theyre around 30 minutes total each, and will teach you perfect powerlifting form for the squat and bench press. the squat one in particular is one of the greatest videos to ever go on youtube
  5. New Member
    caino's Avatar
    Stats
    5'10"  150 lbs.
    Join Date
    Jan 2013
    Posts
    42
    Rep Power
    40839
    Level
    11
    Lv. Percent
    33.27%

    Keeping current weight/ increasing strength to weight ratio


    How did you know i was 5"9 at 150lbs? Lol

    I know there is much room formimprovement, the reason why i post this is because i dont want to your typcial GOMAD and fat **** myself, i train in MMA and want to keep that weight just increase the strength/power
  6. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,745
    Rep Power
    1317333
    Level
    94
    Lv. Percent
    29.96%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Westside for Skinny Bastards
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  7. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115628
    Level
    38
    Lv. Percent
    48.35%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by caino View Post
    Hey guys been looking and searching for monthssss on forums trying to find some sort of template to build my strength to weight ratio e.g getting stronger for weight class, anyone know of a good program or rep ranges to help in this?
    There is no magic bullet or routine, so stop looking/searching. Focusing and enjoying a routine will be what gets you results.
    1RM/strength work w/o gaining much if any mass will be based more on rep numbers and intensity. Low to single rep ie: multi sets ie: 3-8 sets of 1-5 reps, are usually always enlisted in those programs and the simpler lower exercise numbers the better. Also think "Prilipins Table".
    CNS training comes into play when trying to get stronger and learning and being able to recruit more fibers for a single.
    Quite a few good routines out there, so don't get mired in thinking one is the absolute best, it comes down more to whether or not you want to put the work and focus in, with patience to see it thru.
    Personally, if you are newer to this and have not run many routines, it may be better to just get a good solid foundation of compound strengths in the 5 reps range and then work down from there over time and learning your body.
    Jumping head first into a heavy strength program with singles doubles and triples, to me is too early until you have more form foundation and time under the bar
  8. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,253
    Rep Power
    106510
    Level
    30
    Lv. Percent
    32.13%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Rodja View Post
    Westside for Skinny Bastards
    ^^^^^
    you can call me "ozzie" for short.
  9. New Member
    caino's Avatar
    Stats
    5'10"  150 lbs.
    Join Date
    Jan 2013
    Posts
    42
    Rep Power
    40839
    Level
    11
    Lv. Percent
    33.27%

    Keeping current weight/ increasing strength to weight ratio


    Quote Originally Posted by asooneyeonig View Post
    ^^^^^
    I have used that once before and changed it up not a bad program at all!!
  

  
 

Similar Forum Threads

  1. Best cycle to gain strength without weight?
    By psch in forum Cycle Info
    Replies: 6
    Last Post: 05-16-2010, 04:45 AM
  2. I keep increasing calories but weight keeps fluctuating. Help!
    By DenDestroys in forum Nutrition / Health
    Replies: 7
    Last Post: 12-07-2009, 05:47 AM
  3. Weight loss strategy to keep strength??
    By clint3612 in forum Weight Loss
    Replies: 3
    Last Post: 05-19-2008, 02:27 AM
  4. M4OHN stack for strength, no weight gain
    By ML67 in forum Anabolics
    Replies: 6
    Last Post: 06-06-2004, 08:50 PM
  5. Using Rep Speed for Weight Increases
    By iron addict in forum Exercise Science
    Replies: 3
    Last Post: 06-02-2004, 09:25 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in