How often should I expect to see strength gains?

[VooDoo Lady]

I'm wondering how often I should expect to see a significant increase in my lifts?

VDL

 

[VooDoo Lady]

My split is Arms, legs, back, chest, no cardio yet. I've dropped my calories back a bit, but I am not being super restrictve with calories/carbs.

 

[magdelana]

That's a great question VooDoo Lady. I ask that question to myself so often! For years i expected i should be able to do one more rep each time i worked a muscle then the last time. Thought i should be constantly gaining every singel workout. For a while it happened that way, but now only on cycle.

Are your strength gains happening at all, or just more slowly then you like?

 

[VooDoo Lady]

I'm not on - just asking in general - what's the major difference between a BB and PL routine

I've recently decided to train for strength...I figure bigger muscles will be a byproduct of increased strength.....

BTW - I really haven't been at this a long time...only a year and a half...

 

[Hannibal]

Just to wet your appetite...I am going to post links to a couple of articles...they explain the WSB Methods...which were borrowed from The Soviet Union (you know the guys that kicked the U.S.'s ass on the olympic lifting platform). Louie has modified it as it relates to powerlifting...but the fundamentals of strength remain the same...whether it is OLifting or PLifting. If you are FAST you can become VERY STRONG!

http://www.testosterone.net/html/body_129per.html

http://www.testosterone.net/html/body_133per.html

http://www.isu.edu/~andesean/SIMSEM.htm

Read this...and get thoroughly confused...then come back with questions. Feel free to PM me. I will help you anyway I can.

Strength and Honor

 

[Hannibal]

As its been said many times before...the best way to learn something is to try to teach it to someone else...that is one of the reasons that I love helping people learn this type of training, besides the fact that it works and I get personal satisfaction out of their success. In tryin to teach it to someone else...my knowledge of my own training is increased.

 

[Hannibal]

Another point I wanted to make...which is covered in the articles...is that strength gains are not made in a linear fashion. You dont put 5lbs a week on your bench for 12 weeks straight...(unless you are just starting). What generally happens is that you will put 15lbs on your bench...then stay there for a while....then 10lbs almost like a set of stairs. You have to find the muscles that are the weak link to the lift and make it strong.

The example that makes it easiest for me to understand is this....if your Shoulders are capable of benching 300...your triceps are capable of benching 375, and your lats are capable of benching 350...then how much can you bench? 300...if you bring your shoulder strength up to the same level as the tris and lats then you will bench between 350 and 375. Unfortunately while you are bringing your shoulders up...one of the muscle groups will be "neglected" as you can only train so much. So now you have to find which one is holding you back and bring it up. That is why strength gains generally are not linear. Find what is weak and make it strong.

 

[VooDoo Lady]

*whew* Got some reading to do...thanks

 

[Hannibal]

*whew* Got some reading to do...thanks

Well if you are serious about strength training...then you should go to www.eltitefts.com and read EVERYTHING there...at least TWICE!!

The ones I posted are the basics...and give you an idea of the fundamentals of training for strength.

ASK QUESTIONS

 

[Gladiola]

Sibling rivalry in the making.

VDL, too funny that you just posted this since I've been thinking about it for some time too! Matter of fact, just ordered bands today from that site (my bf got them as a b-day present).
Fortunately my training partner is open to trying new things, so I'm going to have fun continuing to change up our sessions.

Thus far I think the sibling rivarly has been really positive. Your squat has surpassed mine, but it's cool to have that extra little motivation to catch up! I wanna catch up, but I'm still really happy to see you suceed.

The biggest diff with PL is that the primary lifts for competition are squat, dead, & bench (right?) so that's what you work on. Whereas BB is of course all about how you LOOK & not at all about what your bod can DO.

Since I've focused more & more on being stronger rather than looking good, I just feel better & more comfortable with myself. It's great to feel like my body is functional rather than merely an object to be beheld visually -> as we are made to feel as women.