Another Explanation for Size and Strength

[Golden_Boy]

I have heard lots of stuff about size and strength, and that they shouldn't necessarily be correlated with each other. Usually we hear of the small guy who can lift much heavier than someone much bigger than he is....

What about the guy who is big and muscular, but does not show much strength for his size?

I have been lifting for about 2 years now, and believe I have made really great gains, physically, without any anabolic stuff. I came from a sedentary 180lbs, 20%+ bf to a 200lbs, 10% bf in a year and a half time. For 6ft tall, I have a very muscular, balanced, even physique.

A problem I have is that I feel for my size/muscularity, I haven't made sufficient strength gains to go with it. I am currently benching 205 for 10 reps, squatting 315 for 10 reps, and deadlifting 315 for 12 reps. (I am just starting to study periodization training, so I haven't bothered to express my lifts in 1RM's yet)

I know I may be underestimating myself, but have any of you guys experienced the same problem, or can any of you explain possibilities to the lack of strength compared to muscle/size?

 

[DeadBolt]

Have you thought of trying a power routine? Something for just pure strength? I think I'm right up there with ya but only when it comes to my chest. My pressing movements are very weak for the amount of time I have been working them and compared to all my other lifts.

 

[Mudge]

I dont see much strength gains when I train with higher reps like 10 on the bench, strength almost goes nowhere for me if I train like that.

 

[CowPimp]

You definitely need to work with heavier weights if you want to really increase your strength. I feel that I am in the same boat as you, so I am working to increase relative strength for a while. I have been doing Westside and highly recommend it.

 

[Golden_Boy]

Hey Cowpimp, I've heard ya speaking of the Westside thing before...what is that about? I'm reading a book on periodization by Bompa right now, and I've been told this was 'classical' periodization.

I think what I'll do is stick to the same routine, but do heavier weights/lower reps for a couple months and then see how it affects my strength at higher reps.

My chest is the weakest part right now as well, but I'm afraid that those relatively larger, vascular pipes of mine are taking over the workload, so it's a matter of really concentrating the load onto the intended muscles.

 

[CowPimp]

Hey Cowpimp, I've heard ya speaking of the Westside thing before...what is that about? I'm reading a book on periodization by Bompa right now, and I've been told this was 'classical' periodization.

I think what I'll do is stick to the same routine, but do heavier weights/lower reps for a couple months and then see how it affects my strength at higher reps.

My chest is the weakest part right now as well, but I'm afraid that those relatively larger, vascular pipes of mine are taking over the workload, so it's a matter of really concentrating the load onto the intended muscles.

www.elitefts.com and www.westside-barbell.com are good resources for information on this routine. Also, feel free to check out my journal.

I believe Westside uses conjugated periodization. I have to read about the differences in periodization a little more to be sure.

If you are referring to pressing, then the chest means very little. Assuming you are using proper form, your triceps, lats, and anterior delts will be doing the work. Will the chest come into play? Certainly. However, you won't find many powerlifters doing a lot of direct chest work.

 

[CowPimp]

Oh yes, and www.t-nation.com is another great site.

 

[SquatBenchDead]

I have heard lots of stuff about size and strength, and that they shouldn't necessarily be correlated with each other. Usually we hear of the small guy who can lift much heavier than someone much bigger than he is....

What about the guy who is big and muscular, but does not show much strength for his size?

I have been lifting for about 2 years now, and believe I have made really great gains, physically, without any anabolic stuff. I came from a sedentary 180lbs, 20%+ bf to a 200lbs, 10% bf in a year and a half time. For 6ft tall, I have a very muscular, balanced, even physique.

A problem I have is that I feel for my size/muscularity, I haven't made sufficient strength gains to go with it. I am currently benching 205 for 10 reps, squatting 315 for 10 reps, and deadlifting 315 for 12 reps. (I am just starting to study periodization training, so I haven't bothered to express my lifts in 1RM's yet)

I know I may be underestimating myself, but have any of you guys experienced the same problem, or can any of you explain possibilities to the lack of strength compared to muscle/size?

Most likely you are training with a higher rep range. If you would like to increase your strength, you would have to train in more like a 1-5 rep range. Start out with 5 rep sets to get used to handling heavier weight, then bump the weight up and drop the reps to 3reps then down to 1 rep. Do this over the course of a month. You will see some progress with this.

 

[LAM]

if you use progressive overload you will get stronger regarless of the rep range...

 

[P-funk]

if you use progressive overload you will get stronger regarless of the rep range...

bingo

 

[CowPimp]

if you use progressive overload you will get stronger regarless of the rep range...

This is true, but I think it is safe to say that incorporating very heavy weights into your routine, at least periodicially, will help you reach new levels of strength.