Strenght Cycle

What is the best strenght cycle. Want to increase bench press sqaut and deadlifts.

Whats your current height, weight, years training and 1RM on bench, squat and deadlifts?

Height 5.5
Weight 193
years 4

264 squat
280 deadlift
240 bench

I'll be honest and say I'm not the person to answer you on steroid usage, someone else will help with that but looking at those figures I would say you are very light on those lifts at your weight and height.

5"5 at 87kgs you should be able to lift a lot more than that naturally, this tells me that either your technique or training method are not working for you, maybe both.

It does depend on your goals but the fact that you want to increase those 3 lifts specifically, IMO you don't need steroids you need to change your training routine.

Thanx yes training at home no training partner small town no gym. Just the basics.

What equipment do you have in your home gym?

What's your training program like at the moment?

Barbell adj up to 130 kg
dumbells adj up to 45 kg
trojan bench press adj free weights
normal bench adj to 90 degrees
trojan home gym
total 160 kg plates.
The nearest gym is about 40 km from me thought of going there twice a week they got everything.

training- mon- chest - flat bench - incline dumbell presses - flat flyes - machine flyes. 4 sets 10 reps each.
tuesday-back- barbell rows -powerclean- deadlift - pullups-machine pulldowns
wens- legs- squat- calves- leg ext leg curls.
thurs-rest
vry-biceps - triceps tri sets on both.

You thought of maybe buying some chains? Could be one semi-cheaper way of increasing your weights and getting stronger in the long run. Food for thought

Adding some chains to help increase the weights via accommodated resistance would be a good step to help you break through your current plateaus but I would say change your routine first.

You're trying to improve your deadlift so why on a Tuesday would you have Deadlifts as your 3rd exercise? I can understand possibly having some light power cleans before hand to get the CNS buzzing but other than that deadlifts should be first.

High reps is for hypertrophy, for raw strength you need lower reps and more sets. Look at doing dynamic warm ups, followed by one of the 3 main moves for 3-5 reps per set. Then 2-3 more exercises afterwards at about 60% effort for higher reps as assistance work.

I would swap your program over to something like Jim Wendlers 5,3,1 - great program for quick and solid results in all 3 of those lifts. Very structured, very easy to follow. Alternatively look at a Westside program of variation of.

You will also find you probably wont need a spotter with those programs, or won't be as worried about going heavy because of the style and structure.

Thanx will check it out. Tried to Deadlift 140 kg before i reached the top i felt the muscle pulled under right shoulder. will rest it a bit must try something new now.

also just go on to google and look at 5x5 training, the Westside programme is geared towards more advancedish lifter i think.. It focusses on very low reps.

If you want to get your dead up go 65-75% of you 1RM and train at relatively highish reps 8-10 to build up the muscles in your lower back. Do that for a while then switch over to Westside.. Got that advice from a guy who is very well known in powerlifting, so its gotta have some foundation to it. I was deading 140kgs when i started training this way (roughly a month ago), i'm at 200 raw now and still strong. Should hit 210 easy next week. 250 goal by the end of the year.

And i'm sure if SNOK see's this thread he will have something to add.

so is max ot for strength or size?

CHAPEL wrote: also just go on to google and look at 5x5 training, the Westside programme is geared towards more advancedish lifter i think.. It focusses on very low reps.

If you want to get your dead up go 65-75% of you 1RM and train at relatively highish reps 8-10 to build up the muscles in your lower back. Do that for a while then switch over to Westside.. Got that advice from a guy who is very well known in powerlifting, so its gotta have some foundation to it. I was deading 140kgs when i started training this way (roughly a month ago), i'm at 200 raw now and still strong. Should hit 210 easy next week. 250 goal by the end of the year.

And i'm sure if SNOK see's this thread he will have something to add.

Another good suggestion from Chapel - I think the basic thing is you need to change your program to one that is more geared specifically towards improving those lifts.