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Garage gym warrior question
Posted: Thu Feb 01, 2024 7:45 am
by Robster
Will a program like this help me add a good bit of strength as well as size? Ive been running an upper/lower for 6 weeks and have yet to add one rep to my bench. Im stuck at 225 for 5 reps. My overhead press stuck at 130 for 5. Really trying to get ahead of these intermediate numbers. I used to bench 300 and could press 180 but ever since i did a long cut 4-5 years ago ive basically just spun my wheels since then and havent been able to make much progress at all. As long as i have been lifting my lifts should be double this
Re: Garage gym warrior question
Posted: Thu Feb 01, 2024 10:39 am
by CheekiBreekiFitness
Robster wrote: ↑Thu Feb 01, 2024 7:45 am
Will a program like this help me add a good bit of strength as well as size?
Please describe your programming during your most successful period of training..
Robster wrote: ↑Thu Feb 01, 2024 7:45 am
As long as i have been lifting my lifts should be double this
You should be able to bench 450 for 5 reps ? I don't understand.
Re: Garage gym warrior question
Posted: Thu Feb 01, 2024 12:39 pm
by KarlM
Robster wrote: ↑Thu Feb 01, 2024 7:45 am
Will a program like this help me add a good bit of strength as well as size? Ive been running an upper/lower for 6 weeks and have yet to add one rep to my bench. Im stuck at 225 for 5 reps. My overhead press stuck at 130 for 5. Really trying to get ahead of these intermediate numbers. I used to bench 300 and could press 180 but ever since i did a long cut 4-5 years ago ive basically just spun my wheels since then and havent been able to make much progress at all. As long as i have been lifting my lifts should be double this
I've had good success with this program (it'a three day per week HLM layout), but unless you're new to lifting, you aren't going to move both bench and press at the same time IME. If you run it, pick either bench or press to do three times a week, and if you want, do the other just once per week to maintain. I've also had success adding a fourth day for increased upper body work, and Andy talks about that somewhere (maybe his blog) in reference to getting the bench to move on it.
Re: Garage gym warrior question
Posted: Thu Feb 01, 2024 12:52 pm
by Robster
CheekiBreekiFitness wrote: ↑Thu Feb 01, 2024 10:39 am
Robster wrote: ↑Thu Feb 01, 2024 7:45 am
Will a program like this help me add a good bit of strength as well as size?
Please describe your programming during your most successful period of training..
Robster wrote: ↑Thu Feb 01, 2024 7:45 am
As long as i have been lifting my lifts should be double this
You should be able to bench 450 for 5 reps ? I don't understand.
Most successful period of training? I ran madcows 5x5 and my lifts exploded and i got huge. Of course i was 30 at the time. Vs 43 now.
Re: Garage gym warrior question
Posted: Thu Feb 01, 2024 1:49 pm
by CheekiBreekiFitness
Robster wrote: ↑Thu Feb 01, 2024 12:52 pm
CheekiBreekiFitness wrote: ↑Thu Feb 01, 2024 10:39 am
Robster wrote: ↑Thu Feb 01, 2024 7:45 am
Will a program like this help me add a good bit of strength as well as size?
Please describe your programming during your most successful period of training..
Robster wrote: ↑Thu Feb 01, 2024 7:45 am
As long as i have been lifting my lifts should be double this
You should be able to bench 450 for 5 reps ? I don't understand.
Most successful period of training? I ran madcows 5x5 and my lifts exploded and i got huge. Of course i was 30 at the time. Vs 43 now.
Then why don't you run madcows 5x5 again ? If it gave the best results before, it's likely that it has a good combination of volume/intensity/frequency for you.
Re: Garage gym warrior question
Posted: Thu Feb 01, 2024 2:40 pm
by Robster
CheekiBreekiFitness wrote: ↑Thu Feb 01, 2024 1:49 pm
Robster wrote: ↑Thu Feb 01, 2024 12:52 pm
CheekiBreekiFitness wrote: ↑Thu Feb 01, 2024 10:39 am
Robster wrote: ↑Thu Feb 01, 2024 7:45 am
Will a program like this help me add a good bit of strength as well as size?
Please describe your programming during your most successful period of training..
Robster wrote: ↑Thu Feb 01, 2024 7:45 am
As long as i have been lifting my lifts should be double this
You should be able to bench 450 for 5 reps ? I don't understand.
Most successful period of training? I ran madcows 5x5 and my lifts exploded and i got huge. Of course i was 30 at the time. Vs 43 now.
Then why don't you run madcows 5x5 again ? If it gave the best results before, it's likely that it has a good combination of volume/intensity/frequency for you.
I figured alot of that was result of newb gains. A few years back i attenpted to run it again but wasnt able to increase the weight each week like i previously did. Maybe i wasnt eating enough at that time tho. I may give it another shot before ruling it out tho