In terms of lifting I am not a novice, but for maximizing strength gains I am.
Stats are as follows:
Bench - 265lb
Deadlift - 325lbs (5 reps)
OHP - 193lb
Squat - 242lbs (5 reps)
Weight - 180lbs
Bent over row - 254lb (5 reps)
I sadly have only trained legs for the last year when I struggled to squat 132lbs for reps… so this past year has been spent developing hypertrophy of the legs and they are finally more in proportion. This next 3/4 months I want to maximize my strength gains for all lifts, but especially legs. I am tired of feeling weak. Have a small injury so have a week or two to develop my full training program.
Currently on Stronglifts 5x5 but I feel it’s not quite effective enough for someone who isn’t completely new to the gym though that may be because I haven’t given it enough time.
What would the T Nation community recommend as being the most effective method for me personally. Bearing in mind I have no interest in gaining a lot of muscle mass apart from what comes naturally with increases in strength.