But I did. These guys have been a great help and encouragement through some tough times for me and they probably don't even realize it. - Pagangoddess
Lifting weights with the goal of getting stronger. You pick a few exercises and work on increasing the maximal weight you can lift. These lifts are usually the Squat, Deadlift, Bench Press and Overhead Press. You can use this table to see how you're doing. But you can also compete, some options:
- Powerlifting. Building maximal strength on the Bench Press, Squat & Deadlift.
- Olympic Weight Lifting. Building maximal strength on the Snatch and Clean & Jerk.
- Strongman. Building maximal strength for stone lifting, walking with weight, odd lifts, etc. You need a good base strength for this but also endurance.
What Are The Benefits of Strength Training?
- Increased muscle mass: more strength is more muscle
- Lowered body fat: muscle burns more calories than fat
- Increased performance: more strength, speed & power, which is helpful for sports, you'll look strong but also be strong
- Increased cardiovascular fitness: read this & this
- Increased testosterone levels, increased bone density, increased flexibility, better health, etc
- Objective way to measure progress: if the weight your lift is going up, you're making progress
- Motivating: you're lifting more weight than before, you have goal weights to work to, etc
- Builds character: hitting & breaking plateaus will forge your character, feeling of achievement will build your confidence and teach you things about yourself and your body that you didn't know
I Want to Build Muscle. Is Bodybuilding Better? Or can I do StrongLifts 5x5?
Bodybuilding is lifting weights for aesthetics reasons, without paying any attention to strength. You will get stronger through bodybuilding, just like you will build muscle through strength training. However, the goal of bodybuilding is building muscle in the first place, not getting stronger.
Some of the most accomplished bodybuilders started training for strength using heavy compound exercises before getting into bodybuilding split routines. Examples include: Arnold Schwarzenneger, Franco Columbo, Reg Park, Ronnie Coleman, Johnny Jackson, and many more. Schwarzenneger was a competitive powerlifters for years, his best lifts: Squat 215 kg, Bench 200 kg and Deadlift 310 kg. That's a sick Bench Press/Deadlift compared to his Squat which explains why Arnold's chest and back where his best body parts, while his legs never were that great. The lesson this teaches you is that if you have a weak body part, you should focus on getting it stronger.
If you want to focus on building muscle solely, build base strength first through strength training. Once you can Squat 1.5x body-weight and more for 1 rep, you can switch to bodybuilding to focus on aesthetics only. Chances are, however, that once you'll get strong, you won't even want to switch to bodybuilding anymore. Check the physique of powerlifter Kirk Karwoski, strongman Mariusz Pudzianowski and Michael Sidorychev or olympic weightlifter Ivan Stoitsov. These guys train for strength, not for aesthetics. Most people are satisfied with this kind of body that looks strong, but also is strong.
Will Strength Training Make Me Bulky?
If you eat a lot yes. Getting bulky is all about eating a lot of food. It is true that some powerlifters, strongman and olympic weight lifters are bulky, but these same guys are in the +110kg category, weighing 140kg and more. You're not going to weigh 140kg without eating the massive amounts of food that they eat, whatever the training you do. In fact, the reason a lot of skinny guys can't get rid of their skinny look although they train a lot, is because they don't eat enough food in the first place.
Eat every 3 hours, protein/veggies/fruit with each meal, 1 gallon water per day and whole/unprocessed food 90% of the time and you'll be ok. Most people fear getting "too bulky", but the truth is that you don't know what bulky is until you see it. Muscle look less bulky than fat. Focus on getting stronger and eating healthy foods, check how you look 1 year later.
How Do I Get Started with Strength Training?
- Start Light: start with an empty bar and learn to do your exercises correctly. This will prevent injuries.
- Do Compound Exercises. Exercises that work multiple muscles at the same time, like the Squat, Deadlift, Bench Press and Overhead Press
- Train Low Rep. 5 reps per set works better for strength and to learn exercise technique than 8 or 12 reps.
- Add Weight Progressively. More strength is more muscle. Using the same weight over & over will make you lose strength. Push your body out of comfort zone by adding weight each workout.
- 1 Step Back, 2 steps Forward. You can't add weight forever. When you get stuck, lower the weight by 10 or 20%, then build the weight slowly but systemetically until you break your plateau.
- Don't Reinvent The Wheel. There are plenty of programs available designed by people who have more experience than you. Don't make your own routine, stick to what is proven to work.
Beginner Strength Training Programs
Following routines are recommended for beginners:
* StrongLifts 5x5: read the faq & avoid common mistakes.
* Starting Strength: invest 30$ in rippetoe's book, you won't regret it.
Intermediate Strength Training Programs
Intermediate means: you can Squat 1.5x your body-weight for at least 1 rep. That's a Squat with your hips coming lower than your knees (parallel squat). Check if you're an intermediate using this table. Intermediates routines should always include heavy compound exercises like the Squat, Deadlift, Bench Press, Overhead Press, Pull-up and Row. And they should always focus on adding weight on the bar in a progressive & systematic way. Some examples:
* StrongLifts 5x5 Advanced: 3 day routine inspired by Glenn Pendlay's work.
* Bill Starr 5x5: 3 day routine, one of the many routines from Bill Starr.
* Glenn Pendlay 5x5: 3 day routine, Madcow's version of Glenn Pendlay's work.
* Texas method: 3 day routine from rippetoe's practical programming for strength training.
* Dinosaur Training: many 2 and 3 days routines in this book.
* Maximum Strength: 4 day upper/lower body split routine by Eric Cressey.
* Timed Total Tonnage: Keith Wassung's routine.
* Westside for Skinny Bastards: 4 day routine by Joe DeFranco
Advanced Strength Training Programs
If you're advanced, you know what to do.
How Much Progress Can I Expect with Strength Training?
Strength training is a marathon not a sprint. Think in years rather than months. Stick with strength training, and you'll be a totally different person 1 year from now, both from the outside (looks) and from the inside (character). The following are very conservative expectations.
- Within 6 months: 1x body-weight Squat for 5 reps, 100kg Deadlift for 5 reps.
- Within 1 year: 1.5x body-weight Squat for 1 rep, 2x body-weight Deadlift for 1 rep.
- Afterwards: the sky is the limit. This table shows you what is possible. If others have done it, you can do it.
How Can I Get Big with Strength Training?
Read & apply everything in the following 2 guides:
How Do I Lose Weight/Fat with Strength Training?
Focus on Fat Loss. Body-weight is unreliable: fluctuates depending on bowel content, water retention,... Get a fat caliper and measure your body fat weekly. 3% fat loss per month is very do-able. Get stronger & eat healthy. Cardio is useless without strength training & healthy food.
- Get Stronger. Focus on getting your squat up to 1x body-weight for 5x5, then 1.5x body-weight for 5x5 and beyond.
- Eat Healthy. Eat every 3hours, protein with each meal, fruits & veggies with each meal, carbs (rice, pasta, bread, oats, etc) post workout only, whole food 90% of the time, etc
- Add Cardio. Moderate intensity cardio at 60-70% bpm on the elleptical trainer for 15 mins post workout 3x/week. Add 1min each session, until you're at 45-50mins post workout.
Will I Lose All My Strength and Muscle Gains If I Stop Strength Training? (Holiday, week off, break)
Just like 90% of your diet should come from whole, unprocessed food, 90% of 1 year should consist of hard training weeks. The other 10% don't matter much, unless you compete. 7 to 10 days breaks, like for holidays, are never a problem. You'll hardly feel anything when coming back to the gym. Most likely you'll be in better shape from the short rest. Detraining starts with any break longer than 2-3 weeks: strength/endurance loss. Aim for 45 training weeks per year.
- You lose about 15% strength/year. That's if you stop any activity. So if you stop at a 100kg squat for 1 rep, you'll still be able to Squat 85kg for 1 rep 1 year from now.
- Rebuilding strength is easier than starting from scratch. Because a) you have "muscle memory" with you b) you already know how to do the exercises, how to eat, how it works, ...
- You lose endurance faster than strength. Everyone who stopped strength training for more than 3 weeks knows this: lack of endurance is what plays tricks on you when you start to Squat again.
- Diet matters most. If you keep eating properly: protein with each meal, lots of fruits & veggies, eating every 3 hours, healthy fats, etc, you will limit a lot of strength/muscle loss. Sleep, lifestyle, alcohol, diet matters most when taking 1-2 weeks rest.
How Do I Mix Strength Training with Sports? (MMA, boxing, tennis, basketball, etc)
- Build Strength in the Off Season. Spend more time lifting weights, like 3 times per week, while spending less time doing your sport. Build strength for when the seasons starts.
- Maintain Strength In Season. Lower strength training to 1-2x per week with the whole purpose of maintaining strength, and focus more on endurance/technique work for your sport.
I'm Training Hard, but Can't Seem to Increase My Strength. How Come?
Hitting plateaus is usually cause by one of these factors:
- Lift heavy weights. You need to add weight on the bar each workout. When you hit a plateau: 1 step back, 2 steps forward. Lower the weight slighly, and build it up again.
- Eat plenty of healthy foods. Eat every 3 hours, protein/veggies/fruits with every meal, whole carbs for energy, unprocessed food 90% of the time, 1 gallon water per day, etc
- Get recovery. 8hours on average, although quality is more important than quantity. Stress can affect you workouts. Alcohol influences sleep. Training more than 4 days per week is unnecessary.
- Be consistent. Don't expect to get stronger if you miss workouts all the time. Build the habit to go the gym no matter what: bad workouts are better than no workouts.
- Be patient. Getting your bench press from 0 to 100kg is easier than getting it from 100kg to 150kg. The stronger you get, the harder it becomes to add weight to your lifts. Past the beginner's stage, it's normal for things to take more time. Hitting plateaus and finding ways to break them is part of the fun. Don't rush it.
Should I Feel Sore After a Strength Training Session?
The whole point of strength training is to get stronger. What matters is that the weight on the bar goes up over time. If you can lift more than last month, you're progressing, so everything is ok. Some sessions can get you sore, some won't. Usually you'll get sore after doing a new exercise for the first time. It doesn't matter much, focus on adding weight each workout, not soreness or pump or whatever.
What Are Good Strength Goals for a Beginner?
Following can be achieved within 6 months of training:
- Deadlift: 1.5x body-weight for 1x5
- Squat: 1x body-weight for 5x5
- Bench Press: 0.7x body-weight for 5x5
- Overhead Press: 0.5x body-weight for 5x5
Strength Training Articles
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