Part 7 of exercise structure already, I hope you have picked up some useful tips so far about how to implement some new training aspects in to your own training.
The last method I will give you to help with your strength training might seem almost too basic, but I can promise you that it will help you gain much much stronger.
I call it 6’s.
You will pick a weight you can do 4 reps with and try to hit 6 sets of 6 reps with it.
It’s that simple.
You may start off in week one hitting one or two sets of 6, then some 4’s and perhaps then only 1-2 reps for the last sets, but don’t worry because over the progressive weeks eventually you will hit all 6 sets of 6. Once you achieve this feat you can feel free to increase your weights and repeat the process.
It almost sounds too easy doesn’t it.
Strength is a skill and it must be practiced. Using a training method like this will keep you humble and help you progressively get stronger. I know plenty of people who want to hit big numbers all the time, but trying to hit huge 1RM’s to frequently will only leave you making small increases if any.
Trying to focus on the movement and brining up your higher end low rep ranges will provide more beneficial and help you avoid burning out too.
The way you structure your days can be as follows
Day 1 – Squat
Day 2 – Bench Press
Day 3 – DL
Day 4 – Overhead Press
Day 5 – Squat
Day 6 – Rest
Day 7 – Rest
Day 1 – Squat, Bench Press
Day 2 – DL, Over Head Press
Day 3 – Off
Day 4 – Squat, Bench Press
Day 5 – DL, Over Head Press
Day 6 – Off
Day 7 – Squat, Bench Press
Day 8 – DL, Over Head Press
Im sure you can see the picture forming.
The main thing you want to remember when training with strength is you need to be able to do it often. The aim is not to ruin yourself for days, it is to leave feeling worked but strong, almost like you had a couple of reps in the bank just incase you needed them. If you follow this philosophy you will find your strength dramatically improves.