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  1. #1
    Registered User Gitsune's Avatar
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    How do I get stronger fast?

    I keep seeing kids online of ages 14-15 saying they can bench (or have benched, at said age) 225+...I'm 23, and I even doubt I can do 135. I've been going for 4 years, and I don't know how people do it. I look decent, but my lifts really, really don't reflect it.

    AlphaDestiny says a person should reasonably reach 225 by around a year or so. He's also the proponent that a good program outweighs everything else. I'm not a person that pulls the "genetics" excuse. I believe what he says.
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    Future non-fatty PeaceWithin's Avatar
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    What is your current weight? Bench/squat/deadlift? Program you are using over your four years?

    Most importantly, what does your nutrition look like?
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  3. #3
    Banned middleback's Avatar
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    the trick is, lift explosively, worked for me, by 23 i was benching 255 lbs and i was only 155 lbs
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    Registered User Gitsune's Avatar
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    Originally Posted by PeaceWithin View Post
    What is your current weight? Bench/squat/deadlift? Program you are using over your four years?

    Most importantly, what does your nutrition look like?
    I never had a program. I just tried focusing on getting stronger on compound lifts. I could get stronger about once a week, but injuries kept taking me back (my form tends to be solid, too).

    I stopped doing barbell bench after it fell on my face. I use dumbell now, and it's looking like 40lbsx10-12. Pretty sure I can do 45sx10. I usually start with incline.

    I don't do squats and deadlift. I heavily neglected my legs for like a year. I never really did any serious leg training, so that's out of the table. With deadlifts, it's similiar. I avoid these excercises because I don't want a big core.

    If you want another big lift, I can do 12-15 solid form pull-ups.

    Originally Posted by middleback View Post
    the trick is, lift explosively, worked for me, by 23 i was benching 255 lbs and i was only 155 lbs
    Tell me more about explosiveness trick. Do you max out? I want to avoid anything under 4-5RMs.
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  5. #5
    Professional Toner WorldClassDBag's Avatar
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    you're not on a program and you're wondering why you're not getting stronger? strong logic
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  6. #6
    Registered User Gitsune's Avatar
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    Originally Posted by WorldClassDBag View Post
    you're not on a program and you're wondering why you're not getting stronger? strong logic
    It's not that farfetched. Isn't getting stronger in compounds better than chasing a pump on isolation excercises? Did you read my explanation?

    I'm open for it. What do you guys do?
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    Professional Toner WorldClassDBag's Avatar
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    Originally Posted by Gitsune View Post
    It's not that farfetched. Isn't getting stronger in compounds better than chasing a pump on isolation excercises? Did you read my explanation?

    I'm open for it. What do you guys do?
    i followed a program
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  8. #8
    Registered User Gitsune's Avatar
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    Originally Posted by WorldClassDBag View Post
    i followed a program
    Answer the rest.

    I don't follow the programs at my gym because I see guys doing things like 5x20 on dumbell bench. I suck at volume.
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    Professional Toner WorldClassDBag's Avatar
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    Originally Posted by Gitsune View Post
    Answer the rest.
    i don't know what you want me to explain. i followed a program and got stronger. you probably don't know how to progress you lifts and that's why you're only bench 135 after 4 years. and why don't you deadlift and squat?
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    Originally Posted by Gitsune View Post
    I even doubt I can do 135. I've been going for 4 years, and I don't know how people do it. I look decent, but my lifts really, really don't reflect it.
    Originally Posted by Gitsune View Post
    I never had a program. I just tried focusing on getting stronger on compound lifts.
    Originally Posted by Gitsune View Post
    I stopped doing barbell bench after it fell on my face. I use dumbell now, and it's looking like 40lbsx10-12.
    Originally Posted by Gitsune View Post
    I don't do squats and deadlift... I avoid these exercises because I don't want a big core.
    OK. Time for some "real talk". You played around in the gym for 4 years concentrating on chest work and have, after 4 years, gotten to the point of 40 pound dumbbell bench?

    Your programming sucks. Likely also some combination of your nutrition, effort, consistency, and sleep also suck.

    Forget getting stronger "fast". Instead get on a good full body routine for novice lifters (your lifts are still very much novice) that FEATURES the big boy compound lifts like bench, squat, deadlift, and overhead press - with a written progression protocol and get to work.
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  11. #11
    Registered User Gitsune's Avatar
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    Yeah, I've been really stupid with my programming. Like you said. I thought getting stronger at the main lifts would've been what you needed.
    And no, I haven't gotten to 40s (or whatever example) throughout the whole 4 years. Sometimes I'm a lot stronger, then I get weaker. I get injured, I tend to have to start over at times. I actually don't know how this happened myself, because I wouldn't have even been able to tell it's been that long without looking at the calendar.

    It's highly worth noting I've always wanted to cut down but fail and sometimes end up yo-yo dieting. Probably ultimately ending up in raw maintainance, since I don't get fatter, leaner or bigger lean mass. I sleep a ton, so that can't be the problem. Another thing I suspect is my low protein intake (though my muscle doesn't decrease, so I doubt it?).
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  12. #12
    Registered User Gitsune's Avatar
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    Originally Posted by WorldClassDBag View Post
    and why don't you deadlift and squat?
    I want to avoid working my core so it doesn't overdevelop. Otherwise, I actually like those lifts. Same with barbell rows, I guess.
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    Verified Aesthetic rhadam's Avatar
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    Originally Posted by Gitsune View Post
    I want to avoid working my core so it doesn't overdevelop. Otherwise, I actually like those lifts. Same with barbell rows, I guess.
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    4 years and 40lb DBs? Have you got really long arms? Mate in 4 years you could have maybe been benching 3 plates if you'd consistently stuck to a good powerlifting program and done the nutrition etc
    For gods sake dont waste any more time. Listen to the advice in this thread
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  15. #15
    Registered User Gitsune's Avatar
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    Originally Posted by melDorado View Post
    4 years and 40lb DBs? Have you got really long arms? Mate in 4 years you could have maybe been benching 3 plates if you'd consistently stuck to a good powerlifting program and done the nutrition etc
    For gods sake dont waste any more time. Listen to the advice in this thread
    I think they're just skinny (figures; I don't do arm isolations). I wasn't benching that in the first year. I forgot when I started, but it was a lot later.
    So no, I haven't been stuck in the lift because I always regress after injuries and taking time off.

    Originally Posted by rhadam View Post
    This should make sense to any bodybuilder. What's the problem?
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    Verified Aesthetic rhadam's Avatar
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    Ya bro you obviously have it all figured out lol.
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  17. #17
    Registered User Gitsune's Avatar
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    Originally Posted by rhadam View Post
    Ya bro you obviously have it all figured out lol.
    You say as if that's my stance. It's not. I'm open to interpretation, you're the one that opened up with a meme.
    So are you denying or accepting what I said?
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    Verified Aesthetic rhadam's Avatar
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    Originally Posted by Gitsune View Post
    You say as if that's my stance. It's not. I'm open to interpretation, you're the one that opened up with a meme.
    So are you denying or accepting what I said?
    Do you even have to ask? What you said has no factual basis. I can't even comprehend why you think it's accurate. Compound lifts such as deadlift and squat do not "thicken" your android region lol.
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    I wasn't even on a program and I started from 75 lbs max on bench to 220 lbs on bench in a little over a year, at I hadn't even gained more than 10 lbs!
    ...I'm doing a 5x5 program as of today, you should too... just imagine the progress with a serious program.
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  20. #20
    Registered User Gitsune's Avatar
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    Originally Posted by rhadam View Post
    Do you even have to ask? What you said has no factual basis. I can't even comprehend why you think it's accurate. Compound lifts such as deadlift and squat do not "thicken" your android region lol.
    I don't go by that. I go with what I see. Research may tell you it's not the case, but then you never really saw a bodybuilder that hasn't gone without these excercises, have you? Advanced dudes easily go over 32" waist. Imagine if they didn't train abs directly as well. Can't imagine your core not growing when you have 300-400lbs on your upper body.

    Originally Posted by BlueSpades View Post
    I wasn't even on a program and I started from 75 lbs max on bench to 220 lbs on bench in a little over a year, at I hadn't even gained more than 10 lbs!
    ...I'm doing a 5x5 program as of today, you should too... just imagine the progress with a serious program.
    5x5, you say? Is it a good program to build muscle? I tried at some point, and I was actually doing pretty well. I think I chickened out by the time I was reaching over 140lb at the bench. I reached a little more to 145lb in my squat, but then the trainer guy told me it's too much weight for me.
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    Verified Aesthetic rhadam's Avatar
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    Well you obviously know best. Good luck with your training goals and not taking advice from people with vastly more empirical and anecdotal experience than yourself. Classic teenager mindset.
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    Registered User Gitsune's Avatar
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    I'm sorry it seems like I come up that way. I ask questions, but I also ask them rethorically. Doesn't necessarily mean I am stuck with my belief. If anything, it should help clarify things even further.

    And so far, I am not ignoring what's being said. I'm highly considering getting on a program. It's been too long since I made anything resembling real progress, and this is just unnatural (especially since I'm young now). In the next sixth months, I want to get somewhere (whether it'd be "only" 5lbs of muscle mass while cutting to like 6-8% BF).
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  23. #23
    Future non-fatty PeaceWithin's Avatar
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    Originally Posted by Gitsune View Post
    I could get stronger about once a week, but injuries kept taking me back (my form tends to be solid, too).

    I stopped doing barbell bench after it fell on my face.

    I don't do squats and deadlift. I heavily neglected my legs for like a year. I never really did any serious leg training, so that's out of the table. With deadlifts, it's similiar. I avoid these excercises because I don't want a big core.
    Originally Posted by Gitsune View Post
    I want to avoid working my core so it doesn't overdevelop. Otherwise, I actually like those lifts. Same with barbell rows, I guess.
    Originally Posted by Gitsune View Post
    I think they're just skinny (figures; I don't do arm isolations). I wasn't benching that in the first year. I forgot when I started, but it was a lot later.
    So no, I haven't been stuck in the lift because I always regress after injuries and taking time off.
    Originally Posted by Gitsune View Post
    I don't go by that. I go with what I see. Research may tell you it's not the case, but then you never really saw a bodybuilder that hasn't gone without these excercises, have you? Advanced dudes easily go over 32" waist. Imagine if they didn't train abs directly as well. Can't imagine your core not growing when you have 300-400lbs on your upper body.

    I reached a little more to 145lb in my squat, but then the trainer guy told me it's too much weight for me.


    BRO. Do yourself a favor and forget everything you think you know from the last four years. Seriously. I'm not trying to be a dck here but if you look at your cumulative results you need a fresh slate. There is literally so much bro-science, contradictions, and misinformation in your posts it can't be sorted through.

    Form is solid but keep having injuries? No squats or deadlifts and wondering why you might be getting hurt in other lifts? Neglecting compounds because you're worried about your core? Some trainer telling you to quit when you just hit 1 plate?

    There are some wizards that post on these boards that will be more informational, useful, and effective than your past four years combined if you listen to them and do what they say.

    >Get on an established beginner program. Follow it exactly. Don't add, don't subtract, don't make excuses.

    >Get your nutrition in check. Eat at 300ish calories above your maintenance and aim to gain 2-3lbs per month. If you go any faster you will probably be adding much more fat than muscle. Don't go on a dreamer bulk.

    >Take video of your form and post it here for critique. Nobody is "solid" in their form as a beginner, especially if it has led to you dropping a barbell on your face or frequent injuries.


    Every single person on this board started out not being able to bench even one plate. Where you go from here is up to you...
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    Registered User ForsbergMMS's Avatar
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    Either your Not eating enough or your training is Lacking Lifting and getting stronger is simple.Too Get stronger you eat more.....people on this forum complicate things and think they have a PHD in Fitness SMH
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    Registered User ForsbergMMS's Avatar
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    Originally Posted by rhadam View Post
    Well you obviously know best. Good luck with your training goals and not taking advice from people with vastly more empirical and anecdotal experience than yourself. Classic teenager mindset.
    Mate your the biggest sin to the misc with your Sports Science Degree.Just trying to complicate things.
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    Future non-fatty PeaceWithin's Avatar
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    Originally Posted by ForsbergMMS View Post
    Either your Not eating enough or your training is Lacking Lifting and getting stronger is simple.Too Get stronger you eat more.....people on this forum complicate things and think they have a PHD in Fitness SMH
    To get stronger you eat more... or improve the technical efficiency of your lifts... or your neural efficiency...

    It's possible to get stronger in a caloric deficit, but for the purpose of OP... yes.

    Eat more, lift more, and do it with a purpose, plan, and progression.
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    **** off, then go work it you ****
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    Train heavy and your body will adapt. Continue to push with progressive overload
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    Verified Aesthetic rhadam's Avatar
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    Originally Posted by ForsbergMMS View Post
    Mate your the biggest sin to the misc with your Sports Science Degree.Just trying to complicate things.
    wat? r u retarded?

    A: I don't have a "sport science" degree lmao.
    B: I make this as simple as possible, which is how I get results for myself and for people who I've worked with.
    C: please post evidence of a post where I made things more complicated than it needs to be. I won't be holding my breath waiting on you.
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  30. #30
    Registered User ForsbergMMS's Avatar
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    Originally Posted by rhadam View Post
    wat? r u retarded?

    A: I don't have a "sport science" degree lmao.
    B: I make this as simple as possible, which is how I get results for myself and for people who I've worked with.
    C: please post evidence of a post where I made things more complicated than it needs to be. I won't be holding my breath waiting on you.
    Again w the retarded comments,whats next do i have downs .You go tell teens they have teenage mentality when in reality its clear who really has a small mindset.
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