i am 5'8 133lbs +/- a few. i want to add on a lot a of strenth with minimal weight gain. i want to be able to bench twice my body weight. right now i can press 230lbs. so i am pretty close. i also want my dead lift and squat to be around two and a half to three times my body weight. my squat is around 280 and my dead lift around 300. any advice and help would be appreciated.
why on earth would you want to walk around at 133lbs at 5'8????
Sorry, I have nothing useful to add.
if your trying to compete at 132 thats fine but your really to tall for that weight class.
Sorry man - I can only urge you to eat.
you could do really low reps only and keep your diet in check. Gaining weight is inevitble in the long run though.
Last edited by pie zar; 12-08-2008 at 10:49 PM.
at the beginning of my senior year i weighed 137 and benched 275 which was the first time i doubled my body weight
i was doing 5 sets of ten reps on the bench followed by some heavy sets of 3's, 2's and singles.
I didnt squat much back then and never deadlifted then either so those numbers were low.
but im sure you can hit those goals probably at about 140lbs, but then you will want to make more progress and youll be at 150lbs, then 165, then 175 then 181, then youll be wanting to get to 190 and more been there done that.
just work hard, train constantly and avoid injuries, thats all you have to do (like its easy)
oh and im 5'8" as well.
Matt Rhodes blowing a fuse in 3, 2, 1
"Greater love hath no man than this, that a man lay down his life for his friends"
John 15:13 KJB
"Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks"
I think we would all love to be stronger without gaining a **** load of weight; however, it just does not work that way for the majority of us. If you want to be 'big and strong' you have to be willing to accept some weight gain, period.
The odds of you being an elite powerlifter at 5'8, 133, is very low. You oughtta just ignore the weight gains and keep getting stronger. By that time, you'd being bench pressing a ALOT!! 230 pounds for a 133 is not bad.
lot of good advice, helped me to relize i am gonna need to gain some weight. any advise on a good weight to power ratio for my height?
Getting stronger without gaining weight is all about training your nervous system to fire faster and become more efficient (think about how a pitcher throws a better pitch without getting any better). But its hard to make your muscles much more efficient when your skinny, cause there just isn't much there to work with!
So yeah, you really just have to find the ideal weight for your height. Even for me, at 5'10, 190, I should really be up around 220 if I wanted to be real competitive.
Stats: 11/15/07-First-meet--2nd Meet----3rd meet
Max Bench: 255---220-----------280------300
Max Squat: 405----395----------440------460
CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.
The proverbial ratios that everyone seems to shoot for are 2X bodyweight bench, 3X bodyweight deadlift, and 2.5-3X bodyweight squat.
So if you are 135 lbs then you would want the following:
Bench 270 lbs / Deadlift 405 lbs / Squat at least 337.5 lbs
At 155 lbs you would need to do:
Bench 310 lbs / Deadlift 465 lbs / Squat at least 387.5 lbs
I am 5'8 and have been able to hit those ratios since I was about 185 lbs (but was most likely limited by Age and time in the gym since I was about 16 at that time and had been training for just over two years). Now I weigh 220+ lbs and can still hit those ratios.
As you get a little heavier those lifts become more reasonable in my opinion.
Last edited by rctriplefresh5; 12-14-2008 at 05:28 PM.