Best Beginner Program for Improving Strength

CisWhiteMaelstrom · 2016-02-17T14:32:11+00:00

Eat more.

Draki1903 · 2016-02-17T14:34:02+00:00

By the way I assume you're a skeleton even though you didn't post your weight from the simple fact that fat -> fit people are usually used to heavy weight on their legs. I concur with EAT MORE advice.

Draki1903 · 2016-02-17T14:29:09+00:00

Have you worked out before besides Greyskull? This is important to know - you could still be in your Noob Gains period and the further advice is highly dependant on it.
How in the fuck is your squat worse than your bench? Is Greyskull a curlbro routine?
Starting Strength or StrongLifts is pretty much the gold standard for increasing strength. Can't go wrong with either.

awkwardtouching · 2016-02-17T14:34:44+00:00

Are you eating enough? You're saying that you can no longer add 2.5lbs (or whatever in grams) to your lifts and complete the routine?

KBApprentice · 2016-02-17T15:17:59+00:00

Eat better, and more. Sleep more, and better.

FakeGuru · 2016-02-17T15:51:53+00:00

Tuna.
Eggs.
Chicken.

RedPillMeditations · 2016-02-17T16:37:05+00:00

Are you plateaued? - yes

Do you feel recovered?

If no, then take a deload week, and get back at it. If you still don't feel recovered, you need to drop volume.
If yes, then raise total volume. (add an extra set to your lifts that are not improving - ie you usually do 3x6 on bench, up it to 4x6)

This very basic progression of programming. If you want to learn how this all works, take a look at Eric Helm's books - These are honestly the best books you can currently buy to teach you everything you need to know, and then some. If you read these books, and take time to understand the principles, you will be so far ahead in terms of the average person constantly struggling to wade through the abundance of pointless information online.

Vzuv · 2016-02-17T17:17:55+00:00

When I started out, I did bodyweight stuff at home - it was the point in which I started hitting the top end of a lot of these exercises that I finally decided to spend the money on weightlifting stuff.

http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html

alpha_n3rd · 2016-02-17T18:15:03+00:00

You're done with linear strength gains. Switch to HST. I did stronglifts twice over a year; both times I plateaued around novice levels, tried to push through the plateau, and hurt my joints. I realized the truth; once you max out your neurological adaptations you can't get stronger without hypertrophy and most programs suck for hypertrophy.

Now I'm doing HST with mostly compound lifts. My strength is still growing albeit more slowly. But my muscles have really popped out and my woman loves it. I love the higher rep ranges, I get a great pump. I sort of dread the 5's now b/c the pump isn't as good. The lactic acid burn helps trigger connective tissue repair. My joint problems have pretty much disappeared.

/u/gaylubeoil agrees with me; focus on strength for abt 2 mos then switch to hypertrophy

redpillcynic · 2016-02-17T20:35:07+00:00

? squat 45???

dude drink at least half a liter of milk a day

Money_Bags97 · 2016-02-18T06:59:00+00:00

HEY YOU. READ THIS COMMENT STEP BY STEP

Stop with the fuckarounditis. Find a good beginner program. I recommend StrongLifts 5x5 because it's easy, linear progressing, and great for strength. Later you can add in some accessory work.
Now that you've got a program. Hit the gym. Start off light, hell, start off lighter than you are at now. Get your form on point above all else. Lift 3x a week
EAT. Calories in calories out. Your a skinny motherfucker so you need to eat more. Go figure out your TDEE and add 500-800cals, this will be plenty of extra calories to build muscle
Do this until you plateau on ALL your lifts. Judging from where you are now it'll be AT LEAST 2 years so get ready for the long haul

Hell, I'm still doing a variation of SL but with added accessory lifts for aesthetics

RPAlternate42 · 2016-02-17T20:14:50+00:00

Is this like a once a day question?

Stronglifts 5x5

Now go brother and learn the ways of Brodin, all glory be unto him.

Title	Best Beginner Program for Improving Strength
Author	Alphar13
Upvotes	6
Comments	30
Date	February 17, 2016 2:16 PM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/468t26/best_beginner_program_for_improving_strength/
Archive Link	https://theredarchive.com/r/askTRP/best-beginner-program-for-improving-strength.160879 https://theredarchive.com/post/160879

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