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What are reasonable strength gain goals?
Posted on 12/28/20 at 5:37 pm
Posted on 12/28/20 at 5:37 pm
Trying to put some pen to paper on my 2021 strength goals, and I want to make sure they’re reasonable and achievable. Right now I currently stand at the following for 1RM:
-Squat - 225
-Bench - 225
-Deadlift - 315
Pretty average, but I’m going to have complete control over my schedule in 2021 work-wise so I really wanna see how much strength I can get if I truly commit to smashing it for a full year. Are the following goals reasonable:
-Squat - 305 (80 pound gain)
-Bench - 285 (60 pound gain)
-Deadlift - 415 (100 pound gain)
I’d be pretty pleased with all 3 of those numbers, and would be ecstatic if they could be achieved in a year. For reference on my programming, I do Wendler 5/3/1 for upper body and just the same standard SL 5x5 for squats / deadlifts.
Thoughts? Appreciate the help! Looking forward to a good goals thread and everyone smashing their year!
-Squat - 225
-Bench - 225
-Deadlift - 315
Pretty average, but I’m going to have complete control over my schedule in 2021 work-wise so I really wanna see how much strength I can get if I truly commit to smashing it for a full year. Are the following goals reasonable:
-Squat - 305 (80 pound gain)
-Bench - 285 (60 pound gain)
-Deadlift - 415 (100 pound gain)
I’d be pretty pleased with all 3 of those numbers, and would be ecstatic if they could be achieved in a year. For reference on my programming, I do Wendler 5/3/1 for upper body and just the same standard SL 5x5 for squats / deadlifts.
Thoughts? Appreciate the help! Looking forward to a good goals thread and everyone smashing their year!
6
Posted on 12/28/20 at 5:52 pm to NolaLovingClemsonFan
Well without knowing your weight and or experience.
Squat should definitely increase, as your undertrained for it looking at your bench max.
Just guesstimating using a 5’8” 160 pound male starting with your numbers, then the goals you have set are reasonably lofty and attainable with dedication.
Give her a rip for a year and I bet the journey and destination won’t leave you displeased.
Squat should definitely increase, as your undertrained for it looking at your bench max.
Just guesstimating using a 5’8” 160 pound male starting with your numbers, then the goals you have set are reasonably lofty and attainable with dedication.
Give her a rip for a year and I bet the journey and destination won’t leave you displeased.
Posted on 12/28/20 at 7:09 pm to NolaLovingClemsonFan
Those would be phenomenal gains in one year.
Shoot for half of that so you won’t get discouraged. Once you eclipse those modest goals, give yourself another set to achieve.
Shoot for half of that so you won’t get discouraged. Once you eclipse those modest goals, give yourself another set to achieve.
Posted on 12/28/20 at 10:44 pm to NolaLovingClemsonFan
I really would not focus too much on hitting those numbers by a deadline. You should focus on good nutrition and programming, and you should focus on doing the lifts with great form and intensity. Strength training is a long game. It takes years. Consistently doing it right pays dividends in the future.
Why use 531 for only upper body? It’s a tried and proven program. I would use it for all your lifts.
Why use 531 for only upper body? It’s a tried and proven program. I would use it for all your lifts.
Posted on 12/29/20 at 7:31 am to NolaLovingClemsonFan
Those are very attainable goals on a yearly scale. I’d set some quarterly goals too so you don’t get discouraged if you miss the mark. I’d echo Deaf and say there’s no reason to not run 5/3/1 for all of your lifts as it’s a simple program that sets almost the exact track of strength gain you’re trying to achieve (~5lb/m upper and ~10lb lower) and it is infinitely adaptable.
Focus on nutrition and programming and you’ll get there. 1g of protein per pound of body weight a day and you’re going to shoot up. Depending on how big of a person you are, you will probably beat those goals if you stay dedicated.
Focus on nutrition and programming and you’ll get there. 1g of protein per pound of body weight a day and you’re going to shoot up. Depending on how big of a person you are, you will probably beat those goals if you stay dedicated.
Posted on 12/29/20 at 2:59 pm to DeafJam73
quote:
Why use 531 for only upper body? It’s a tried and proven program. I would use it for all your lifts.
I switched to 5/3/1 for upper body as I was having trouble continuing the standard Stronglifts 5x5 programming for my upper body. It was just too much volume and progressing too damn fast. The 5/3/1 was a more gradual progression and feels more sustainable for my upper body.
My lower body, however, is still pretty average if not below average so I’m not having trouble advancing at the Stronglifts 5x5 rate so I’m sticking with it.
Basically I’m unbalanced upper vs lower body and so I do the more intermediate 5/3/1 for my stronger upper body and the beginner 5x5 for the lower body. I do lower body at the 5x5 programming MWF and upper body at the 5/3/1 programming TThSa.
Does that seem like a good idea or no?
Posted on 12/29/20 at 4:14 pm to NolaLovingClemsonFan
Possible. In May 2018, I had a 260 pound max bench. By early September 2019, my max was up to 375. I was able to achieve this by following James Strickland’s bench press training program. I’m a smaller framed guy at 5’8”, built to be a bodybuilder.... so I had to really eat a ton of food on top of my training to get to that point.
Posted on 12/30/20 at 10:57 am to NolaLovingClemsonFan
Without knowing your age, height, weight, ability to recover etc., your numbers indicate that you are probably in that awful purgatory of late novice - early intermediate. Your goals aren't unreasonable by any means, but you'll have to be smarter (and maybe slower) about getting there rather than just mindlessly adding weight to the bar each workout.
- Texas Method (4 day variant) provides weekly progression of 5 lbs. If you use that program, you'll hit your squat goal in maybe 10-15 weeks, bench goal in 10-12 weeks, and deadlift goal in 20 weeks. Those are 5RM numbers and assuming everything else in your life goes well (recovery, low stress yadda yadda).
- 531 is technically slower progression (some people say monthly, but that's not necessarily true depending on the variant you do), but would still likely get you to your goals within a year. There's a variant in 531 Forever that doesn't have a name, I just call it "Double Time" because it has you completing an entire 531 cycle in 2 weeks instead of 3-4, then making the typical weight increases (5 lbs for upper, 10 lbs for lower).
- Texas Method (4 day variant) provides weekly progression of 5 lbs. If you use that program, you'll hit your squat goal in maybe 10-15 weeks, bench goal in 10-12 weeks, and deadlift goal in 20 weeks. Those are 5RM numbers and assuming everything else in your life goes well (recovery, low stress yadda yadda).
- 531 is technically slower progression (some people say monthly, but that's not necessarily true depending on the variant you do), but would still likely get you to your goals within a year. There's a variant in 531 Forever that doesn't have a name, I just call it "Double Time" because it has you completing an entire 531 cycle in 2 weeks instead of 3-4, then making the typical weight increases (5 lbs for upper, 10 lbs for lower).
This post was edited on 12/30/20 at 10:58 am
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