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Powerlifting Program for Denser Muscle?


#1

Hello my guys,
I kind of reached a point where I am satisfied with my muscle size (I only want to get a little bigger now) but the muscles aren’t as hard or dense as I would like to. After doing some research, I’ve only been able to find out that lifting heavy is the (best?) way to increase myofibrillar hypertrophy. I have been running kind of a 5x5 on M/W/F with bodybuilding in between or after those lifts. What kind of program out there can emphasize the strength gain while helping me add that extra amount of mass I still want to add on (or is this alright too)? Edit: Ignore the part where I said satisfied cause it’s throwing people off thinking I am done getting bigger. I meant to say that I want to focus more on strength / powerlifting more than bodybuilding in order to achieve my body and performance goals.


#2

You are satisfied of your size? I have no idea how someone can be satisfied unless they are the size of a classic physique competitor. Everyone has different goals I guess. Even with a powerlifting program you will still gain size along with density.The book Beyond 5/3/1 by Jim Wendler has a couple of upgrades to the regular 5/3/1 to make it better suited for powerlifting.


#3

Height and weight? Current strength level?


#4

~5 ft 8 in
~145 pounds
Current bests for lifts (I know the ratios are kind of funky)
Bench: 215 lbs x 5 reps
Squat: 275 lbs x 3 reps
Deadlift: 335 lbs x 3 reps


#5

Im guessing you are shredded due to your weight and height ratio. Im 5ft 8 and 175 pounds and im not fat either, with visible veins and abs. Your pretty strong for your weight too.


#6

Add 30lbs (as a start)


#7

What are your specific goals?
What you have listed is too abstract…


#8

If 5 8’ and 145 lbs is satisfactory, I’m guessing the goal physique is close to emaciated.


#9

My weight goal I think is around 165 lbs. I kind of want most of it to come from gaining muscle density. I guess for a reference the Tiny N Tuff Diono/Dexter guy has a similar body type I want. Just a little more muscle than him though. Also I guess I misworded what I said earlier cause of course I want to get bigger but like I’m not trying to get as big like Russel Orhii or something. Kind of half way between the two.


#10

Yeah I am really low in body fat but I am also kind of small. I do want more size and density maybe about 20 lbs more but not a whole lot.


#11

Your 5ft 8. That is average height depending on where you live. While on a power lifting program you should probably increase your caloric intake. Adding 20 pounds of muscle and fat wont make you look like Kai Greene. Sets with a weight you can only handle for 1-8 reps will focus on myofibrillar growth which at a lower body fat will make you look more dense.


#12

I was being polite for a change


#13

What is your current age ? and yes gaining 20 lbs of lean weight is a good idea at this point at your height.


#14

I am 18. I started working out at planet fitness at 16 and moved to a gym with weights this past summer and now I go to my school’s gym. I started out as a twig but appearance wise, a lot of people think I am like 160 or something because I look big (compared to most guys my height) but my muscles are kind of light and aren’t that dense.


#15

Do people actually still differentiate between “muscle size” and “muscle density?”

And what are “light muscles” made of anyway? Thin air?


#16

What I believe the OP is looking for is what is also know as muscle maturity . Which requires several years to achieve.


#17

Yeah but I’ve always thought that term just referred to a big, developed muscle that also shows detail because there isn’t much fat covering it.


#18

thats part of it yes


#19

Anyway, for what it’s worth.

I’m slightly taller than the op and only slightly heavier, also being at a low bf%.

And I’m NOWHERE near being satisfied with my size. In fact, I feel as if I just started my journey. Now I have created a very lean base to build from and I’ll probably be happy once I’ve built 20 lbs of LEAN mass. So I’m a long way.


#20

A lot of people think you look underweight because you look big?