No strength gain after 12 weeks?

[Nikola Matisic]

Hey! Thsnks for a great and fun program. Love the vids and surprise variations! However; A bit confused but probably there’s a natural explanation. After 12 weeks of very diligently on the clock following the “powerbuilding” program, I have a 2kg increase in lifting strength in the big lifts of one rep max (DL, squat). I have quite good form for a novice, in my opinion. Also food and sleep is at least ok, if not always great. Minimum 160g protein/day + two teaspoons of creatine. Never ever try to lose weight deliberately. The problem might be age – I’m 50. However; I have clear stamina increase, can work out for hours on end even when I constantly do arm/shoulder sets to failure and the bodybuilding effect is quite pronounced.

[Nikola Matisic]

Also, the strength gain is greater in the lifts with many reps, like the AMRAP sections.

[Joe]

[Nikola Matisic]

Great response!! Thanks. I started lifting heavy and never touched a barbell until 2019. And first years just random haphazardly. In the beginning 50kg was a difficult squat. This is the first dedicated program I ever followed. Weight 99kg, 186cm. Max squat ATG abt 110kg, DL 152.5 without belt. Bench 3reps @ 97kg. But with your program I started @ max 3 DB curl reps @20kg, now I can do 5reps @ 25. Overhead press also big gain. Perhaps to gain on big lifts more reps on big lifts @ 80% perhaps I waste energy on warm-up? Notice big gain in stamina on big lifts @ 50-80% range of 1max

[Nikola Matisic]

My warm ups on big lifts are based on fear of tweaking back or knees, so I do 5-8 reps on each 20kg increase range then taper down to 3 reps on the last range of warm-ups before I feel the “proper” lift range for the set.

[Nikola Matisic]

In any case, I recommend your app to everyone @ my gym in Stockholm.

[Joe]

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[Nikola Matisic]

Really appreciate the feedback! Thanks – wiol check it out.

[Nikola Matisic]

Just giving some positive feedback: started program struggling w 1repmax bench @85kg – now after just doing one warm up set @ 2 reps 80kg (instead of 6 warm-up sets slowly raising weight) maxed 1rep @ 102.5kg (didn’t dare go higher without training partner)

[Author]

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