Strength Progression

[trofius]

HEy all

Just wondering, what the experienced people on here think is an appropriate level of strength increase over time, given that you are traing and recovering well, naturally..

We could exclude newby gains, or do two rates of increase,. so say after 6 months of decent training, and quarterly after that, 3 months seems to be a popular cycle period.

After how long of training do you think a linear increase begins to taper off?

I think it may help people set long term /(say 12 month) targets..

 

[Morgan]

I'm no strength guru but isn't that answer to this question obvious?

Everyone is different!

 

[PTC]

I hate boring you guys with numbers, but if you want, I can post numbers for lifters over a 2 year period in 6 month increments, on the same equipment, done in competition.

Let me know if youre interested

 

[dave]

I love numbers markos go nuts and post them all up.

Trofius as Morgan said we are all different so really you just keep going until your linear progression stops then you look to new training methods. It is very individual, you could average out Markos numbers and have an estimate but there will always be outliers and you may be one of them.
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[trofius]

Wasnt really chasing numbers, a percent increase would be more applicable

I am aware we are all different..thats obvious looking throught the journals here, But as the amount of data increases the individual results become less prominant unless they are outliers.. Thats why I asked ofr info from experienced trainers or lifters, they have seen heaps of lifters and have a fair idea of what can be expected.

If we are that different and it can not be compared then how can people make comments, Ie nice gains, or damm you should be lifting more than that by now...???

Obviously there is no hard figure, but there is definetley a ballpark!

Maybe we could collate data just from members here, Thats is % increase over time?

Marcos your numbers could be used aswell.. It woule be nice actually as you have dedicated lifters, with monitored training programs

 

[PTC]

LIFTER - BW --SQ -- BP-- PC -- OH -- DL -- TOTAL -- DATE
Max.......61....115....65....80......50.....140.....450........9/08
Max.......67....140....75...100.....87.5...150....552.5......1/09
Max.......69....156....90...107.5..101....170.....624.5......9/09
Max.......74....175...110...120....120....215......740.......6/10

I'll do more tomorrow. The overhead was a MP in the first one, a PP after that, hence the massive increase. I have a handful of lifters who I can map like this. You guys can work out %

As a guide, Max started lifting properly 1 month before the first figures. Soccer season just finished and he wanted to compete, his total the day he said he would compete was 400kg for the 5 lifts. He totaled 552.5kg within 5 months of serious training at 16yo and 67kg. He hasnt wasted a session.

Hope this helps

 

[PowerBuilder]

Well, it's true to say that we're all different. It's also true to say that a lot of us are like each other. Have you heard of the bell curve?

The concept behind the bell curve is to show a certain population & how it's spread out. I'll preface now that I have NO factual evidence to support what I'm about to say.

Anyway...the concept behind the bell curve is that where you see the lighter shades of purple, that's where a majority of the population would fit in, in terms of strength gains. Like I said, i don't have any factual, scientific evidence to give numbers (which can ALWAYS be disputed since their simply just statistics)

I don't think i've answered your question. In fact, I know I haven't. It's worth noting though that while we're all different, generally speaking we're fairly similar too!!

 

[trofius]

Thanks PB I deal with bell curves, and scientific relevence all day, anything breaking the westgard rules needs to be assesed as it is no longer in control!!

Also the more data we could collate the more relevant that data would be.

I didnt want to get too exact , I was initially just after a few ball park ideas.

 

[The Laughing Man]

My raw squat increased pretty rapidly until about 200kg, and raw bench until about 125kg - after about 4 years on and off. Now progress is slower for me, but I still get new PB's regularly. I've been doing it without gaining much/any bodyweight in the last few years at about 86kg, if I was gaining bodyweight it would be a different story.

 

[PTC]

LIFTER -- BW---SQ --- BP--- PC- -- OH --- DL --- TOTAL- -- DATE
Nick......101kg...175....126....110......75......220......706..........9/08
Nick......106kg...205....140....117.5...117.5..220......800..........9/09
Nick......110kg...220....150....127.5...142.5..260......900..........1/10
Nick......110kg...220....150....127.5...142.5..275......915..........6/10


LIFTER -- BW---SQ --- BP--- PC- -- OH --- DL --- TOTAL- -- DATE
Kelly......80kg...142.5...140....95.......80.....210.......667.5.......9/08
Kelly......82kg...170......155...107.5...100....245.......777.5.......9/09
Kelly......81kg...172.5....145...105.....121....247.5.....791.........1/10
Kelly......82kg...172.5....161...107.5...121...255........817..........6/10


LIFTER -- BW ---SQ --- BP--- PC --- OH --- DL --- TOTAL --- DATE
Max.........61.....115......65.....80.......50.....140......450.........9/08
Max.........67.....140......75....100......87.5...150......552.5.......1/09
Max.........69.....156......90....107.5...101....170.......624.5.......9/09
Max.........74.....175.....110....120.....120....215........740........6/10



LIFTER -- BW ---SQ --- BP--- PC --- OH --- DL --- TOTAL --- DATE
Dave......106.....120.....77.5...77.5....75......180.......530.........1/09
Dave......103.....170.....105....92.5....92.5....215.......675........9/09
Dave......104.....170.....105....95.......90......210.......670.........1/10
Dave......104.....180.....107.5..100.....95......220.......702.5.......6/10



LIFTER -- BW ---SQ --- BP--- PC --- OH --- DL --- TOTAL --- DATE
Shorty.....65.....160.....105.....80......62.5....185.......592.5.......9/08
Shorty.....68.....165.....112.5..72.5....75......200.......625..........1/09
Shorty.....70.....170.....120.....80......80......212.5.....662.5.......9/09
Shorty.....68.....175.....117.5...80.....100.....210........682.5.......1/10



LIFTER -- BW ---SQ --- BP--- PC --- OH --- DL --- TOTAL --- DATE
Ghosty....61kg...130.....85......75.......62.5...150......502.5.......9/08
Ghosty....61kg...130.....92.5....80......75......166......543.5.......1/09
Ghosty....60kg...131.....91.......81......76......160......539.........9/09
Ghosty....63kg...130.....85.......75......75......140......505.........1/10



LIFTER -- BW ---SQ --- BP--- PC --- OH --- DL --- TOTAL --- DATE
Mick.......87kg....120.....80......85.......60.....180.......525.........9/08
Mick.......87kg....135.....92.5....95......87.5...180.......590.........1/09
Mick.......83kg....145.....95......105.....96......200.......641.........9/09
Mick.......83kg....140.....100.....110....105.....190.......645.........1/10


I hope these figures help in some way Mick. I have used lifters where I can have at least 4 different stages in their lifting.

 

[PTC]

To add further to what Simon said about bodyweight increases, Max has the largest bw increase of all 7 lifters with 13kg.

He is also the only lifter to increase every single lift, every single time.

I'll leave it to you experts to calculate %, but eating your way through sticking points is still the best way to get stronger. He is also the only lifter who is heavier at every single stage.

 

[Martigan]

Even though Dave only lost 2kg from the 1/09 to the 6/10 did his body composition change much ?

 

[PTC]

He is still a fat f u c k i n g lazy piece of shit who looks disgusting.

His training partner is Simmo, who has gone from 147kg to 129kg, and passed Dave in every lift in 14 weeks.

Dave does not have the intelligence to improve. He is happy to be part of the club and go through the motions. His lifts and stomach reflect that.

I have actually given up trying to help him, he just wants to hang around, I gave him a diet to make weight for the comp, he went from 103 to 97 in a week. You would reckon he would stick with it.

Unless you meet him, you wont understand.

 

[trofius]

Thanks Marcos,
I will try and get some data in a spreadsheet, with my limited excell knowledge..

 

[jonnie_sfw]

I believe five % on total (2% on squat/dead & 1% on bench) per 12 weeks is easily acheivable.

 

[joshcore]

Thanks PB I deal with bell curves, and scientific relevence all day, anything breaking the westgard rules needs to be assesed as it is no longer in control!!

Also the more data we could collate the more relevant that data would be.

not necessarily, you obviously haven't completed advanced research methods in your course yet

 

[NPR]

LIFTER -- BW---SQ --- BP--- PC- -- OH --- DL --- TOTAL- -- DATE
Nick......101kg...175....126....110......75......220......706..........9/08
Nick......106kg...205....140....117.5...117.5..220......800..........9/09
Nick......110kg...220....150....127.5...142.5..260......900..........1/10
Nick......110kg...220....150....127.5...142.5..275......915..........6/10

Nick......110kg...245....160....130...150..300......985..........1/11

Fingers crossed.

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[Christian]

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Welldone
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[NPR]

It was moaning I didn't have enough characters for some stupid reason.
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[chrisp]

Welldone nick, to add 200kg to your total, in 2 years is awsome work mate.

Your effort is there in black and white.