How strong can you get in 3 months

Some people will say you can add 20 pounds to your bench press a month. This translates to about 1. Getting in shape isn't easy. She had dedicated over three years to the educational field as a health and physical education teacher before deciding to pursue a career in the fitness industry.

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View offers. From personal experience I have seen huge jumps in my 1 rep max for the deadlift and squat when I trained it specifically for 4 — 6 weeks. The reason for my rapid strength gains was more to do with my motor patterning and becoming more efficient in my execution from a neuromuscular standpoint.

This meant that I could quickly and maximally recruit my muscle fibres which meant more explosive strength. This issue with jumping up in weight too much and abusing the CNS system however is that your actual structure muscles, joints and ligaments do not adapt, recover or grow it anyway near a similar speed. Therefore even with the ability to make large jumps in weight you should always take it at a more steady and long term approach. Muscular strength is of course the more well known aspect of strength and the potential for this comes down to a few factors.

Muscle fibre type proportion — a higher number of fast twitch muscle fibres responsible for explosive contractions lend themselves better to strength training and muscle growth than the slow twitch muscle fibres which are more suited to endurance training.

More muscle size means a greater quantity and density of muscle fibres to contract, this is the reason there are weight divisions in powerlifting and Olympic weightlifting. A combination of the two strength systems are needed however in order to maximize your strength potential. You also see smaller individuals that can deadlift 3 — 4 x their own body weight as a result of neuromuscular strength.

In the long term your strength gains will appear to be a straight line progression however in actuality you progress in waves. I mentioned earlier that an advanced lifter will train to peak at a certain time and then deload afterwards. Most strength programs are not based on lifting as much as you can as often as you can. Most will train at a percentage of their 1 rep max based on current training goals. In any circumstance your strength progress will come and go in periods of time.

A lot of factors come into play including rest, hormonal balance and CNS optimization, one day you might feel great whereas the next you are tired and plateau on your training for the next few weeks.

A focus should be on dedicated training cycles of 6 — 12 weeks with a specific strength goal in mind.