Category Archives: Strength Training

Lower Body Training

If you are like the masses, you probably have been neglecting lower body training for quite some time now. Most people focus on the upper body because these are the most visible muscles. Lower body training is paramount to increasing strength and overall muscular development. Movements like the deadlift and the squat are “the king of all exercises” because they develop the body unlike any other lift. In this article I will provide you with a common template that I use to train many of my clients. After a complete dynamic warm-up, our athletes will start with a Max Effort squat or deadlift Read more…

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How to Apply the Max Effort Method

In my article, How to Get Strong, I described in detail the three methods used to develop strength. Max effort training is the absolute king when it comes to developing strength. Let’s review the protocol used to implement the Max Effort method. -Use the Max Effort method 2x a week. 1 movement on upper body days and 1 movement on lower body days -Start with the bar and make 10% jumps till you reach your working sets. Once you reach these sets, make smaller jumps until you perform 4-6 total reps above 90% of your 1RM -Rotate the movements every 1-3 weeks. -Do not perform your Max Effort Read more…

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5 Tips for Building Serious Muscle

1) Train 3-4 days per week- Building muscle requires only 3-4 training sessions per week. Not including the warm up, these sessions should last no more than 45 minutes. Also, each workout should be a full body, or upper/lower body split. 2) Perform compound movements- Squats, deadlifts, bench press, military press. Pick one of these movements each session and train it hard. Work up to a 3 or 5 rep max. Keep in mind you will need a few warm up sets to prepare you for your 3 or 5RM. I remember Dave Tate suggesting to start with the bar and making 10 % (of your 1RM) jumps each set until you perform Read more…

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How to get STRONG

So You Want to be Strong? Before you answer this, you must determine what you define as strong. Your sport can have a significant impact on your definition. Powerlifters define strength as your ability to squat, deadlift and bench as much weight as possible. Olympic lifters define strength as how much you can snatch, and clean and jerk. Notice how bodybuilders place little stress on developing strength. Instead they are more concerned with muscle mass and symmetry and that is why they are much weaker than other weightlifters. Non-weightlifting sports, such as baseball, football, basketball Read more…

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