How Should I Improve My Lifts

Project_Zero_Betas · 2019-06-26T02:14:50+00:00

Those are really good stats. You'll see more improvements once you start deadlifting, the posterior chain is super important, it aids your other body lifts.

TyroneTheDriver · 2019-06-26T02:12:24+00:00

Beyond my expertise. Are you eating and sleeping enough?

learningeveryday7 · 2019-06-26T03:35:34+00:00

All depends on what your goals/intentions are. I'd say in proportion to your bench, your squat could probably use some improvement. 8-12RM stuff for a while and then 5-6RM power phase, try to focus on a slower eccentric movement as well, and throw in some hypertrophy days with drop sets and sets to failure with shorter rests. Two leg days every week, no excuses. Personally I'm at a 225 BP and 240 squat at 150 BW (been lifting a long time) but I can't increase those numbers further since I run around 45 miles a week for HS track and that's my main focus. If you want to cut for a sharp physique I highly suggest joining short/middle distance track/cross country wherever you are, or doing some sprints/a few short runs each week. It helped me get a ripped physique but not a ton of muscle and made me appreciate lifting more (plus I get to eat more). Also a few short ab workouts a week won't hurt and your abs play a central role in stabilization for heavier lifts so you don't want to neglect them. I used to do AthleanX programs and I'd recommend 'Max Size' if you want to check that out, but now I just write my own lifts.

linkofinsanity19 · 2019-06-26T07:55:24+00:00

I'm guessing by your talk about proportions that you're mostly interested in bodybuilding. If that's the case, I have identified 2 potential problems. Your Bench: Military Press ratio is way off. I know you said you're focusing on shoulders, but you are either extremely overdeveloped in the shoulders, in which case focus on everything else for better proportions, or more likely, you are cheating your military press reps. This will not help your back, just your ego in the short term.

Also, I was 85 lbs in 8th grade and my abs were visible thanks to the ADHD meds I was on at the time. I wouldn't go on to do my first deadlift for another 9 years. Visible abs is all in your amount of bodyfat. You want abs? Cut. You want to get your lifts up? Bulk, but do so moderately. None of this 1000 Cal surplus I see some people trying to do.

Edit: Regarding squatting, you may think you look proportional, but your squat should never be that close to your Bench except while getting it back up from an injury. Do your squats, your Bench, your pull-ups, and your everything else. At 145, you need more of everything. I'm only about 10 lbs bigger, so I feel that, but I would say you should give strength in these lifts more emphasis, if only because being weak effing sucks. I'm just slightly taller with 10 lbs on you and am approaching a 1000 lb total. You probably have a lot of room left for some strength focus.

Edit 2: To OP and anyone who wants to know how to program for themselves instead of following cookie cutter programs, read Scientific Principles of Strength Training by the boys over at Renaissance Periodization. Best source of lifting info I've found.

TooManyThots · 2019-06-26T10:07:03+00:00

I think you should stay athletic until your 18. Lifting heavy at this age is just going to stunt your growth.

All these stats are fairly meaningless until you're 21 anyway.

abs on a 16 year old is like big tits on a fat chick, it wont be doing you any favours. You should consider yourself on a bulk until you hit 18. You want your natural growth hormone going into your fucking shin bones not your delts.

Seen many kids ruin their height gains by going for muscle gains too early. I'd consider staying at 15% BF until you're 20 to ensure your body has maximum fuel to grow.

hazelstein · 2019-06-26T12:02:23+00:00

You have a couple of years to grow height but lifting for 8 months probably created a hurdle for that.

If I was you, I would eat more, train 3 times a week, Focus of Compound exercises, wouldn't cut but would bulk with clean food only.

I am only going back on the lower weight to start over again as I am not sure, IF I had correct form to prevent injury. Fucking ego :/

victimization · 2019-08-01T21:33:12+00:00

bulgarian training

Title	How Should I Improve My Lifts
Author	_Legendairy_
Upvotes	2
Comments	11
Date	June 26, 2019 2:08 AM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/c5jh6s/how_should_i_improve_my_lifts/
Archive Link	https://theredarchive.com/r/askTRP/how-should-i-improve-my-lifts.243393 https://theredarchive.com/post/243393

Comments