I have given you some varying ways to improve your results through Hypertrophy Training by tweaking your methods slightly.
Now I am moving on to my favourite area,
Training for strength is not as hard as people make it out to be. Over the years this style of training has been over complicated by endless wonder programs, internet guru’s and bro science from the guys who are naturally strong (to a degree).
When t comes to picking a great strength program, where should you start?
Full Body 3 times per week is a common place for many.
Monday – Squat, Bench, Deadlift, Press, Pull Up
Wednesday – Squat, Bench, Deadlift, Press, Pull Up
Friday – Squat, Bench, Deadlift, Press, Pull Up
All at 5×5
Once the average person hits a plateau they need something more, trying to increase their weights every week or session like they have been doing just isn’t feasible any more, they need something to give them that extra edge.
I have a nice simple piece of advice you can use.
Here it is:
Light, Medium, Heavy
All you need to do is have your first day as a nice easy day. Perhaps 60-70% of your current 1 Rep Max. Then your second day might sit at 70-80% 1RM, with your third being 80-90% of 1RM.
Monday – 60%
Wednesday – 70%
Friday – 80%
Your sets and reps can remain the same, but this might get a bit tough at 90%. I would recommend you keep the overall volume the same. For example you might be doing 5×5, this give you 25 total reps per exercise, on alight day this is very achievable and great for grooving your movement patters for you lifts. One the medium day it is doable but tricky, perhaps 2-3×5 & 3-5×3 (24 total reps). On the heavy day 5×5 will be near impossible, this would make far more sense to try 1-2×5, 3-5×3, 5×1. It is worth remembering that the heavy day will be hard.
Monday – 5×5 – 60%
Wednesday – 3×5, 3×3 – 70%
Friday – 1-2×5, 3-5×3, 5×1 – 80%
Using the Light, Medium, Heavy work ethic will help you break through plateaus and build some solid muscle as a welcome benefit too (provided you’re eating enough).
The Heavy Day is the day you really want to focus on. Once you can hit your desired reps (5×5 in this example) for solid reps I would suggest upping all of your weights, you can either do this by retesting your 1RM or adding 2.5-5kg to your pressing movement and 5-10kg to your squat and deadlift.
As a novice implementing the above will help you continue to progress.