T Nation

Gaining Strength Whilst Maintaining Body Weight?


#1

Hello everyone, here are my current stats to give some background;

Height - 6”0
Weight - 83KG
Body Fat - 11-12%

Estimated 1RMs:
Squat - 170KG/375lbs
Bench - 110KG/242lbs
Deadlift - 210KG/462lbs
Press - 75KG/165lbs

I’ve been lifting consistently for around 4 years and have been on 531 for approximately 4 cycles so far with good results.

I do a 531 2 day routine, which consists of Squat/Bench on day 1 and Deadlift/Press on the other, followed by 3x5 FSL and Bodyweight Accessories, I also ensure I do Ab work along with conditioning through Prowler\Battle Ropes. Due to my busy schedule which also consists of BJJ, twice a week is a good balance for my training.

I’m at a stage now where I’m very happy with my physique and would like to maintain around the 83KG body weight mark but I would also like to increase my strength. I am therefore eating at maintenance level calories.

Is it possible to gradually gain strength through 531 whilst maintaining the same body weight?

Your replies are appreciated, thanks.


#2

yes, why would it be impossible ?


#3

Our lifts aren’t too far apart man. Weight too but I’m a manlet height

While I can’t at all relate to being satisfied physique wise I’m pretty sure at our level we can get stronger even in a deficit. Just because it’s possible doesn’t mean it like efficient though. It be a faster easier safer process if you strategically used caloric surpluses for certain periods of time I think. Since you’re a taller guy I think this is even more important

You can always do a quick cut anytime you want back to this physique (might even be better with a bit more muscle) because a small surplus will only have you gain a couple of kilos it’s not like you’re gonna be a fat ass


#4

@guineapig

Thanks Man, that’s useful. I think I will go into a slight surplus and like you say I can always cut back down and hopefully retain the strength.