Training Goal: MAXIMUM STRENGTH
Principles and Techniques:
1. Train the nervous system to recruit more muscle fibers
2. Maximize force/tension while minimizing fatigue
As a general guideline, apply the “3 to 5” rule:
EXAMPLE PROGRAM: Alternate workouts A & B 3 days/wk
WORKOUT A:
1. Squats
2. Bench Press
3. Rows - Chest-Supported, Seated Cable, or Barbell Rows
4. Suitcase Deadlift - DB or Barbell – 2 sets of 5 reps per side
WORKOUT B:
1. Barbell Overhead Press
2. Pullup, Assisted Pullup, or Pulldown
3. Deadlift – do 5 sets of 5, 4, 3, 2, 1 reps (increase weight each set)
4. Tension Plank – 2-3 sets, build up to 30 sec +
Sets, Reps, Weights, and Progression:
Rest Intervals:
Go back to Course Outline
1. Train the nervous system to recruit more muscle fibers
2. Maximize force/tension while minimizing fatigue
- Focus on heavy weights in compound, multi-joint exercises
- Low reps per set (1-5)
- Long rest intervals between heavy sets (3 minutes or more)
- NEVER train to failure!
- Use a system for steady progression and cycle harder and easier workouts
As a general guideline, apply the “3 to 5” rule:
- 3-5 exercises per workout
- 3-5 sets of each exercise
- 3-5 reps per set (occasionally working down to 1-2 reps)
- 3-5 minutes of rest between heavy sets
EXAMPLE PROGRAM: Alternate workouts A & B 3 days/wk
WORKOUT A:
1. Squats
2. Bench Press
3. Rows - Chest-Supported, Seated Cable, or Barbell Rows
4. Suitcase Deadlift - DB or Barbell – 2 sets of 5 reps per side
WORKOUT B:
1. Barbell Overhead Press
2. Pullup, Assisted Pullup, or Pulldown
3. Deadlift – do 5 sets of 5, 4, 3, 2, 1 reps (increase weight each set)
4. Tension Plank – 2-3 sets, build up to 30 sec +
Sets, Reps, Weights, and Progression:
- Start with a work weight you can do ~8 reps with (= your 8RM)
- Do 4-5 work sets of 5 (except where it says otherwise above)
- Add 5 lbs (2.5 lbs/side) to each exercise every workout
- When you can't make all 5 reps in all sets, drop down to 3 work sets of 3 reps and continue increasing by 5 pounds per workout
- When you can't make all 3 reps in all sets, drop down to 2-3 work sets of 2 reps and continue increasing by 5 pounds per workout
- When you can’t get 2 reps per set, retest your 8RM and start over, or switch to another routine
Rest Intervals:
- Start with 1-2 minutes rest between sets
- As the weights get heavier, increase rest intervals to 3-5 minutes between sets
Go back to Course Outline