Need Some Advice On Increasing Weight

**TheDutchMaster** · 10-12-2004, 09:22 AM

Sup forums!

I posted a few weeks ago about some bulking advice, but let me give my intro info again in a nutshell.

Started lifting in March, did some protein shakes, not religiously and creatine for like 4 months and cycled off. Did not lift during the summer months. I recently got back into the rythm where Im not sore at all. Right now Im doing Power Gainer supplement at least once a day. Its 3 scoop, 40 grams of whey protein. I usually throw a banana in the shake and milk with about 7 grams of protein per glass. I eat a lot of bananas and fruit, drink a good amount of milk, and eat a good amount of meat. My medications unfortunately remove my appetite almost completey, but Im trying. I work out my chest, tris and bis every other day, taking 2 days rest if needed.

Back in March I started bench pressing 80 pounds. Last night I did 2 sets of 105 8 times each and the third set I added 5 pounds and did 5 reps. Felt good. Im about 120 pounds, 6'0. Im starting to find that my strength is increasing quicker than ever. I do a variation of skull crushers I suppose.. where I stand, grip the dumbbell behind my head and elevate it up and down. This has worked my tris well. Im at 40 pounds now, and I feel I can absolutely increase to 45 next work out.

Having done the last workout of 110 on the last bench set, and 40 on my tris, I do not feel sore at all.

MY question is this: What is a good incremental strategy for increasing weight?

Im still small, but Im getting a lot stronger. I'd really like to get my bench up high. Im trying to bulk at the same time, but its proving a lot harder than increasing my strength. Im content being someone that is a lot stronger than I look.

Another question: If I work on my strength, how strong can I get for my size before I cap out so to speak?

In other words, at 120 pounds, could I be repping 150 pounds on the bench press?

Thanks in advance, appreciate anyone who reads and responds.

**pmech** · 10-12-2004, 09:33 AM

6'0 and 120 lbs? Start eating... ALOT. Visit the diet forum about getting some help with that.

**sabre81** · 10-12-2004, 02:43 PM

to answer your last question, is there a "cap" on strength based on body weight? Generally no, but theres only so much weight you can load onto skinny arms or skinny legs. Genetics are a big part of this also.

And, "What is a good incremental strategy for increasing weight?" IMO, just add weight and give it a try, with a safe spot of course. You should be able to judge what you can lift and not lift based on previous workout experience.

**Duncans Donuts** · 10-12-2004, 03:43 PM

As far as increasing strength, the best programs I feel are either WS barbell or a traditional HIT training method.

Using one set to failure, 4-6 exercises a workout sessions, 2-3 times a weight I've managed to put up some good numbers in terms of strength.

**DimebagDarrell** · 10-12-2004, 07:41 PM

there's no cap. my roommate isnt even a huge lifter, weighs in the 160's and reps 225 7 times. and that's no big feat compared to the dudes who are hardcore about lifting

**CowPimp** · 10-12-2004, 08:30 PM

Originally Posted by DimebagDarrell

there's no cap. my roommate isnt even a huge lifter, weighs in the 160's and reps 225 7 times. and that's no big feat compared to the dudes who are hardcore about lifting

I think there is a cap. Once you are capable of activating 100% of the motor units in a muscle, then you can't increase it's strength any longer. I don't think this is physically possible under normal training circumstances, and can only take place during mentally strenuous situations such as a competition. Once you reach this point, or get very close to it, you need to increase muscle mass via myofibrillar hypertrophy.

**Saturday Fever** · 10-12-2004, 08:33 PM

There is a cap but we don't know what it is. There was a time when only 275+ and super heavyweight lifters could squat more than 1000lb. Then Chuck Vogelpohl did it as a 220.

So while I believe there are caps, I don't believe we have discovered them yet.

**CowPimp** · 10-12-2004, 08:45 PM

Originally Posted by Saturday Fever

There is a cap but we don't know what it is. There was a time when only 275+ and super heavyweight lifters could squat more than 1000lb. Then Chuck Vogelpohl did it as a 220.

So while I believe there are caps, I don't believe we have discovered them yet.

Agreed. It is hard to quantify the exact cap. This is especially true since there are several variables that determine one's strength.

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