Strength=Gains

With all of the advanced training techniques and information out there, sometime we get a little bit lost in our quest to be bigger, stronger, leaner, and more athletic. When it comes to size, volume and intensity play a role, there is no doubt about that, science backs up that fact. However, look around your typical gym; the biggest dudes are lifting the most weight, for the most part. If you want to get bigger, you really need to focus on getting STRONGER, particuarly in the 5-10 rep range. If you could squat 225X6 one year ago, and today you can quat 295X6, don't you think your legs will be bigger? Conversely, if you spent the whole year on a bad program, with poor nutrition and little rest, and can still only squat 225x6, WHY would your legs have grown...you haven't given them a reason to!

So why am I telling you this? Cut the fluff out of your program. Obviously on Max Effort work you need multiple sets to work on form, and to warm up your working sets, but once you are warm and into the heart of a good workout, get after it! Too often I see people doing extensive warmup sets on their 2nd, and 3rd exercise for a given muscle group. I can understand a light "feel" set to get the technique down, but once you have trained a muscle group in a workout, other exercises do not require all of the buiidup/warmup sets that people do.

In regards to nutrition, calories are a means to provide fuel for energy, restoration, and growth. If you are getting stronger, than odds are you are eating enough. If you are not, then sleep more and add some clean protein, fruit, and veggies to your diet.

Get stronger, get bigger!

Comments

I enjoy reading your posts.  Why do you recommend the 5-10 rep range?  Can muscles get stronger above this range?  I don’t think muscles can “count the number of reps”.  And it may be safer depending on the exercise, athlete, client, or trainee (to name just a few situations) to train at a rep range outside, and more specifically above, of this recommendation.  I believe it boils down to effort and attitude.  I do like that you added the sleep and nutrition component.  Would also like to add the post-workout meal and re-hydration as well.  May be argueable more important than breakfast for those trying to get strong.  Any recommendations for rest and recovery techniques?  Keep the posts coming!

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