Strength Increments

[lemon]

Wondering how much or fast your guys strength gains are. How often are you putting up the weight?

For instance my bench is something I'm working on getting up as much as I can and find I'm gaining 1 rep per training session (Monday and Thursday).

Every 3 weeks I go up 5kgs on my 10 rep max.

How does that compare to you guys?

Note: I eat half as much as I probably should, don't take any proteins or creatines or roids.

[train hard]

5 kg every 3 weeks that is huge enjoy it while it lasts because it won,t keep going up like that sooner rather then later you will have to sort your food out and really grind out any more strength or muscle gains with smart intense training

[mike27]

4 weeks on sheiko =

bench up 19kg

dead up 17.5kg

squat up 15kg

:nod:

[train hard]

4 weeks on sheiko =

bench up 19kg

dead up 17.5kg

squat up 15kg

:nod:

are these permanent strength gains ?

so if you done this sheiko for 8 weeks would those numbers be doubled and so on ?

[mike27]

thats on a 4 week programme, started another 4 week block yesterday

permanent yes, unless u stop training

use it.... or loose it!

[mike27]

not sure if the numbers will keep going up that much each 4 week block, but ill let ya know

if i keep with the programme and eating/nutrition and plenty of rest/sleep etc then id say ill put on at least another 8-10kg per lift

[lemon]

4 weeks on sheiko =

bench up 19kg

dead up 17.5kg

squat up 15kg

:nod:

wow that sounds good. how much had you been training since then on those exercises?

I found my 5kg every 3 weeks has come from my new routine. Which is a less effort and less time routine. B4 then I was on a steady weight for 2-3 weeks no change.

[mike27]

ive been training for 2.5yrs not roughly

used to do 3 and 4 day splits, doing hypertrophy

now im sold on this sheiko ill be on that for another 3 months prolly

in my 3-4 day splits id still to bench,squat and deads, their definatly not a new exercise for me

[crazyfacials]

5kg every 3 weeks is heaps mate ...not sure how accurate that is since that would make 90kg increase on bench per year :shock:

I think I gain that on my bench every 6-8 weeks or sometimes even longer to be honest

Mike which sheiko you doing?

[red machine]

bench wise im happy to add 2.5kg a 8-12week cycle all going well, easy to add when you 1st start out, hard work when you have been at it a while

[HarryB]

bench wise im happy to add 2.5kg a 8-12week cycle all going well, easy to add when you 1st start out, hard work when you have been at it a while

+1

You definitely get excited about a lot less once you have been at it for a few years. With me I know I am happy to stay close to my top end strength most of the time and only train to increase weights in a cyclical fashion.

Mind you I am a bodybuilding style trainer so maybe if I adopted more of a powerlifting type programme things might come up quicker.

[mike27]

crazy f...

was on #29. thats all done now and started #37 on monday