Question: Increasing Strength While Losing (Keith? and others!)

So I have been steadily increasing my strength over the last few months.  I have been able to increase the weights that I have been lifting.  BUT I seem to be capping out at what I can lift.  I am wondering if this is because my body can not continue to build strength past a certain point at my current calorie intake.  Also, does this matter?  Should I just keep doing what I'm doing, try to increase, but be satisfied with the weights I'm lifting now as I continue to lose?  

I'm curious to hear people's thoughts.

Thanks!

At just about 5 months out and still a way from goal, I'm assuming you're still living on a major calorie deficit. Going with that assumption I will counsel you that it is impossible to gain muscle mass during this time. Building muscle is usually what people assume builds strength. Not always so. You can build strength by increasing your endurance. A way that has worked for me in the past is to increase the number of repetitions I do at the same weight before I try adding more weight at lower reps. So let's say you're doing bicep curls with a 20 lb. easy bar and you're doing 3 sets of 15 reps. Increase your reps to 17 then 20 for each set for a week or two. Then go back to 15 reps with 25 lbs. Work up to your 20 rep sets and then up the weight and back off on the reps.

It may sound illogical, but it has worked very well for me. I went gradually from a 25 pound bar to a 70 pound bar using this method. I think this method would work pretty well for any lifting you're doing.

Of course, I'm not a PT or certified in any type of physical fitness. I'm just a former fat guy who works out.

Of course, I'm not a PT or certified in any type of physical fitness. I'm just a former fat guy who works out.

lol :) 

This makes sense.  I was doing this but only going up to about 12 reps, then doing the higher weight w/ 6-8 reps.  My sister used to personal train and she keeps telling me if you can lift it more than 12 times easily the weight is too light.  Maybe I will try to up to 14 reps, then see if I can up my weights in some of the later sets again.  

I totally understand that I'm not gaining muscle -- I'm hoping to just maintain it and build strength.  My speed / endurance continues to improve, so that is good.

The 12 rep thing is old school according to my trainer. The new school of thought is 15 reps and on the third set the last of the 15 ought to be a push - a real push. I've seen more improvement following this new way than I ever did using the old 12 rep philosophy I was taught in the 80s. Anyhow, it's something to consider. Good luck with your self improvement goals. I personally love weight training and what it does for body tone and shape.

I agree with what he said.  I know you are very goal oriented and like to see improvement.  One thing I know I don't focus enough on is flexibility and core strength - which can always improve.  Maybe add some different goal areas if you are at a point where the changes in strength and cardio aren't happening as quickly?

My trainers have had me do rep increases... So for example, if you're doing bicep curls. Start with 15 lbs and 15 reps. Rest for 30 - 60 sec. Next is 18 lbs, 15 reps. Rest. Final is 20 lbs 20 reps. So you'll do three sets of reps with each set increasing in weight and the final increasing in weight. This can be done with any muscle group. I also end my cardio with a 5 min all-out sprint. Same kind of concept. Remember, the goal to strengthening or increasing muscle is to shock of fatigue the muscle.

Good luck!