T Nation

Getting stronger


#1

I'm trying to get my squat, deadlift and bench up considerably. I want to go from 345 to 405,345 to 405, and 255 to 315. I've been doing frequent sets of low reps(1-4). What's the best way to continue to grow? Should I keep trying to raise my 1rm a few pounds at a time or should I start doing more reps at lower weghts? What's worked best for you? Thanks


#2

Do you want to get stronger or do you want to grow? Which is more important?
You profile reads you have 10+ years of experience training so I would guess you have laid a pretty solid foundation for yourself and are able to handle the stress of low rep sets.

To get stronger I would continue to do mulitple sets at 1-3 reps to build the most absolute strength possible. I used to do a lot of singles in my training but now I incorporate more 3 rep sets. I feel that this is, for me, a better rep range to build strength. Also, with 3 rep sets, I can work on form and technique more.

Move the weight.
-bw


#3

IMO, if you are really interested in getting these lifts up I would train like those who have monster squats, deads, and benchs and thesepeople are powerlifters! I highly recommend starting a westside program. Read Dave Tate's articles: The eight keys 1,2,3, and 4 to get started also check out the Periodization Bible 1&2. I recently started a WS program after my lifts stalled and I love it! It will make you strong as an ox (it can also make you big if ya eat for it). PM me if you have anymore questions.


#4

One Word: Westside! I just full squatted 315@160lbs with my previous being 295! My bench is also going up as I recently did 265 in the 2 and 3 board press. Check out the articles on westside at t-mag and elitefitnesssystems.com. The eight keys article here at t-mag should be your starting point.


#5

I'm sorry that was a 265lb 3 board press, and a 255lb 2lb board press.