Is it normal to see a strength increase without putting on weight?

[Gunner26]

So I started going gym about a month or so ago now, it's been good and I've kept at it, which is much better than the last few times I've tried to start going.

The issue is, I have noticed a strength increase since starting, but there has been no weight increase. My body naturally fluctuates +/- 4 pounds from the 140 mark which alone I find quite weird, but although I have noticed an increase in strength I find that I still dip down to the lower weight on occasion and I haven't once been above 145.

Just wondering if this is normal, and if the weight increase will begin to come once I have built up some more strength and keep persevering at the gym?

Perhaps I just need to eat more calories, or I might just be replacing body fat with muscle at the moment, I don't know.

Any insight is appreciated.

Gunner

 

[TheStig]

This is perfectly normal, strength and hypertrophy are two different things. Strength trains the CNS to handle heavy loads, and your muscle will become harder and denser, but not necessarily bigger.

Hypertrophy occurs in the 8-12 rep range, and you normally want to do at least 3 sets of a given exercise in this range for hypertrophy to happen, and you want to rest as little as possible between sets.

Strength training on the other hand, is in the 1-5 rep range, with heavier loads and increased rest time between sets to fully recover.

So there's no need to worry, just put more volume into whatever routine you are following.

You probably also do need to eat more.

 

[Gunner26]

Ah right ok cool thanks a lot.

I'm averaging 3 sets of 10 on my workouts at the moment, thinking about upping the weight and dropping down to 8 reps, but I haven't decided yet.

Also I'm not sure if it's a good idea but on my 3rd set, if I can manage it I up the weight slightly and then push out reps until I fail, should I continue with this?

Thanks again.

Gunner

 

[TheStig]

Sure, you could. Some people say don't train to failure, others say do it.

Personally, the bench press has always been the hardest lift to increase weight on, so what I did to break the plateau was add a burnout set every time I bench. I'll drop the weight down to 225 or 135 and do about 10 reps, or 20-25, depending on the weight.

So I'd suggest dropping the weight on the last set, maybe even make it a 4th set, and go for the burnout.

3 sets of 10 is good for assistance exercises, but on the main lifts you might wanna use dynamic sets. Meaning: instead of 10, 10, 10...go 15, 12, 10, 8, or something similar, and each time you lower the reps, you increase the weight.

Depending on how I'm feeling, sometimes I'll even work up to a 1 rep max.

Anyway if after all your sets, you go back to the weight that you had for the 1st or 2nd set, it will feel so light and that's when you do it AMRAP(as many reps as possible).

Edit: also forgot to add that genetics play a big role in how easy it is for someone to gain muscle. Some people will see great results even if the are on a sh1tty program, and others will have to work their asses off to see gains, just the way it is. That's why not everyone can shoot up roids and look like Ronnie Coleman, even if they ate and trained the way he does.

Edit(hit my post limit): lol dude I just re read your original post and you've only been lifting for a month, you gotta give it more time, this stuff takes consistency and dedication

 

[Gunner26]

Again thanks for the advice.

I like to feel as though I've pushed myself as much as possible which is why I like going to failure on that last set.

I'm not a massive fan of the bench press haha, and if I dropped much weight on it I'd practically be lifting just the bar, I'm still a work in progress, although it's a good idea I might implement in the future.

The 4th set idea is interesting, I did actually try that today, but I wasn't that keen on it although again it might be an idea to keep up with it just to keep my muscles guessing.

I understand about the dynamic sets, I have done them before and I know what you mean about going back to the original weight afterwards to max out, it almost seems effortless. May give it a go next week as I haven't done them since I started up again.

Not sure about my genetics. Mum's side of the family isn't that big, but my dads, while not the tallest are all broad men, and my cousins are both 6ft plus. Hopefully I got a bit more of that side, only time will tell I guess.

Gunner

 

[Gunner26]

Yea it has only been a month, and I know it's going to take time, I just spooked myself when I stepped on the scales and saw no change, even though I have upped my normal calorie intake and I feel stronger haha.

Gunner

 

[ArcBound]

Judge by weight and mirror. After months of working out, when I went back home to NYC, friends said I look more buff. I was 10 pounds heavier.

If you are getting stronger you are making progress, don't worry about it.

 

[switch]

Again thanks for the advice.

I like to feel as though I've pushed myself as much as possible which is why I like going to failure on that last set.
failure is bvll**** its just a waste of time.

I'm not a massive fan of the bench press haha, and if I dropped much weight on it I'd practically be lifting just the bar, I'm still a work in progress, although it's a good idea I might implement in the future.

no bench , no bull-neck, no bull-neck= no power look.you might as well go running in a mountain and end up looking like that half starved jogging lead pipe, shame of an eunuch- mohamad farah.

http://4.bp.blogspot.com/-qO2m3JtVkVg/TmSK6QHIXNI/AAAAAAAAhYQ/pxIIAE0aJBc/s1600/131097026_21n.jpg
^ you don't bench? oh farah doesnt do them either, he loves to run though

The 4th set idea is interesting, I did actually try that today, but I wasn't that keen on it although again it might be an idea to keep up with it just to keep my muscles guessing.

your muscles are a bunch of fibers,they dont have brains so ...yeah...they cant guess.....

I understand about the dynamic sets, I have done them before and I know what you mean about going back to the original weight afterwards to max out, it almost seems effortless. May give it a go next week as I haven't done them since I started up again.

meh try doing some klokovs,that'll bust your triceps, traps, shoulders,and every other muscle fiber in your ass....

Not sure about my genetics. Mum's side of the family isn't that big, but my dads, while not the tallest are all broad men, and my cousins are both 6ft plus. Hopefully I got a bit more of that side, only time will tell I guess.


you will never hit your genetic limit.it does not exist.

answer in bold

 

[TheStig]

Bench pressing gives you a bull neck? Wouldn't shrugs do that?

 

[switch]

Bench pressing gives you a bull neck? Wouldn't shrugs do that?

till he can shrug 100kgs its best to stick to the bench press.compound first,isolation later.:cheer:

nuff reasons to start benching

http://chaosandpain.blogspot.com/search?q=bench

 

[TheStig]

My point was that it never occurred to me that benching would have much effect on the neck area. Cool blog though, interesting stuff

 

[[S]alvatore]

I find strict military/overhead presses hit your traps pretty hard.

 

[Gunner26]

@ switch - I understand that going till failure isn't for everyone, but it works for me on a mental level, so I'll stick with it for now.

Nowhere did I say I didn't bench, I just said I still suck at it, so I've got to work on that, although I'm not too keen on getting myself a bull neck, I don't want to get huge, just a bit bigger and get that V shape, basically the swimmer/football (soccer) look.

By leaving my muscles to guess it was more that I heard your muscles get used to doing the same exercises if you don't change it up, and as such your gains aren't as effective, so it's best to vary exercises every now and then, as well as lift the weight differently. Not sure how much truth there is to this, but it sounds plausible.

Finally, what are klokovs haha??

Gunner

 

[TheStig]

Klokovs = behind the neck overhead presses.

And failure is fine until you hit a plateau. Take the Hodgetwins for example..they used to always train to failure and got good results. After a while though, they hit a wall, and started to up the volume, but lowered the weights and stopped going to failure. That broke through their plateau, because they were getting more time under tension, leading to more muscle stimulation.

 

[Purefilth]

Klokovs = behind the neck overhead presses.

And failure is fine until you hit a plateau. Take the Hodgetwins for example..they used to always train to failure and got good results. After a while though, they hit a wall, and started to up the volume, but lowered the weights and stopped going to failure. That broke through their plateau, because they were getting more time under tension, leading to more muscle stimulation.

I was gonna argue the failure point - but I guess thats a fair analysis of it

 

[Gunner26]

Lovely stuff thanks, I'll bear it all in mind and adjust as is necessary.

And if I get stuck then you guys haven't failed me with any advice yet haha.

Gunner