JacobimMugatu
HF Strength Thread
Welcome to the HFBoards Strength Thread
This is a thread for all you guys who are dedicated towards getting as strong as they possibly can, rather than aiming for aesthetics (although who says they can't go hand in hand).
This thread is to discuss strength training in general, as well as the different strength sports (powerlifting/strongman/olympic weightlifting). If you have any questions feel free to ask them here, and I'll do my best to answer them (and I'm sure that I'm not the only PLer on this forum that'll be able to contribute). I'll also regularly be posting motivational as well as informational videos.
1. Introduction to Strength Training
To me, in the gym there's nothing like the feeling of crushing a personal record. There's no comparable feeling in the world. In strength training, instead of training to look a certain way or to do kipping pullups for time (sorry crossfitters), you're working to increase your strength in a measurable way. Being able to go to the gym and consistently see measurable progress, consistently being able to add more weight to the bar, and consistently be working towards being the strongest version of me that I can, drives me. It gives me a reason to keep coming back, and to keep working towards my goals. It's as mental as it is physical, and it's a tremendous challenge. If it's something that sounds even remotely appealing to you, it's something that you should explore.
2. I've decided that I want to get strong, now what?
The first thing you'll want to do is ensure that you're healthy. I could go more in depth with this, but for the majority of you, you'll know if you're healthy enough for intense training. If there's something that you're concerned about (a knee, an elbow, back pain), I can't stress enough that you should see a doctor before stepping into something that might worsen your preexisting conditions.
Once you know you're good to go, it's time join a gym. Ensure that the gym you're joining allows for deadlifting, and ideally but not 100% necessary, chalk (I'm looking at you, Planet Fitness).
Now that you're a member of a gym, you'll need to find a workout plan that works for you and your schedule. As a beginner, you'll be able to gain strength very quickly on almost any routine, but below are a few routines that will allow you to progress better than others, and make the most of your "noob gains".
After a while on these, progress may slow down substantially and you might think you're ready for something more advanced, but I wouldn't move past the novice routines until in the very least a 225 bench, and 315 squat and a 405 deadlift (you'll be surprised at how quickly you'll reach these numbers, regardless of how weak you start)
3. Novice Strength Training Routines
There are several good novice strength training routines, but for the sake of simplicity and not overcomplicating I'll stick to a few for now.
4.Intermediate/Advanced Training Methods
Will update in the future with:
5/3/1
Cube
Sheiko
Smolov
+more
5. Form. Form. Form. It's all about the form.
In strength training the form that you use on your lifts is of the utmost importance. Having good form means that you're putting yourself at the lowest possible risk for injury and allows you to lift in the most efficient way possible, which other than keeping you safe, allows you to lift more weight.
Below are some great videos to learn proper form in the big 3 lifts (Squat, Bench, Deadlift). If you want to know the proper form for another exercise, just post in here and I'll send you in the right direction.
[collapse=formvids]
[/collapse]
This is a thread for all you guys who are dedicated towards getting as strong as they possibly can, rather than aiming for aesthetics (although who says they can't go hand in hand).
This thread is to discuss strength training in general, as well as the different strength sports (powerlifting/strongman/olympic weightlifting). If you have any questions feel free to ask them here, and I'll do my best to answer them (and I'm sure that I'm not the only PLer on this forum that'll be able to contribute). I'll also regularly be posting motivational as well as informational videos.
Table of Contents
1.So You Want To Get Strong?
2.Supplements
3.Powerlifting
4.Equipment
5.Recommended Reading
6.Mobility and Prehabilitation
1.So You Want To Get Strong?
2.Supplements
3.Powerlifting
4.Equipment
5.Recommended Reading
6.Mobility and Prehabilitation
So you want to get strong?
1. Introduction to Strength Training
To me, in the gym there's nothing like the feeling of crushing a personal record. There's no comparable feeling in the world. In strength training, instead of training to look a certain way or to do kipping pullups for time (sorry crossfitters), you're working to increase your strength in a measurable way. Being able to go to the gym and consistently see measurable progress, consistently being able to add more weight to the bar, and consistently be working towards being the strongest version of me that I can, drives me. It gives me a reason to keep coming back, and to keep working towards my goals. It's as mental as it is physical, and it's a tremendous challenge. If it's something that sounds even remotely appealing to you, it's something that you should explore.
2. I've decided that I want to get strong, now what?
The first thing you'll want to do is ensure that you're healthy. I could go more in depth with this, but for the majority of you, you'll know if you're healthy enough for intense training. If there's something that you're concerned about (a knee, an elbow, back pain), I can't stress enough that you should see a doctor before stepping into something that might worsen your preexisting conditions.
Once you know you're good to go, it's time join a gym. Ensure that the gym you're joining allows for deadlifting, and ideally but not 100% necessary, chalk (I'm looking at you, Planet Fitness).
Now that you're a member of a gym, you'll need to find a workout plan that works for you and your schedule. As a beginner, you'll be able to gain strength very quickly on almost any routine, but below are a few routines that will allow you to progress better than others, and make the most of your "noob gains".
After a while on these, progress may slow down substantially and you might think you're ready for something more advanced, but I wouldn't move past the novice routines until in the very least a 225 bench, and 315 squat and a 405 deadlift (you'll be surprised at how quickly you'll reach these numbers, regardless of how weak you start)
3. Novice Strength Training Routines
There are several good novice strength training routines, but for the sake of simplicity and not overcomplicating I'll stick to a few for now.
Starting Strength
Starting Strength by Mark Rippetoe, in my opinion is what every person who is starting strength training for the first time should do. It's incredibly simple, and allows you to progress from workout to workout rather than week to week, or month to month. On starting strength, provided you are eating enough, you'll be able to gain a lot of strength in a short period of time.
To learn more about Starting Strength, this is a great resource, but I would recommend Rippetoe's book Starting Strength, 3rd Edition
Babylover's Starting Strength
This is a variation of the original Starting Strength program that I've seen a lot of people do with great results. It allows for a few more exercises than the traditional Starting Strength program, and targets a few things that may be neglected in the original program, which is designed purely to build a solid base.
StrongLifts 5x5
Like Starting Strength, StrongLifts 5x5 is incredibly simple with only 3 exercises per workout. The primary difference is that this program has a bit more volume (more sets). This extra volume benefits some, but not everybody. You can learn more about StrongLifts 5x5 here
Iron Addicts Simple Power Based Routine
Iron Addicts is the program that I gained the majority of my strength on, and I believe a great program for the average lifter who is looking to get bigger and stronger. I would recommend doing one of the above programs for a while before moving to Iron Addicts, because it is a program with a weekly progression rather than a daily progression. You can learn more about this program here
Starting Strength by Mark Rippetoe, in my opinion is what every person who is starting strength training for the first time should do. It's incredibly simple, and allows you to progress from workout to workout rather than week to week, or month to month. On starting strength, provided you are eating enough, you'll be able to gain a lot of strength in a short period of time.
To learn more about Starting Strength, this is a great resource, but I would recommend Rippetoe's book Starting Strength, 3rd Edition
ABA, BAB week to week. 3 non consecutive days a week. EX, Mon, Weds, Fri
A
Squat 3x5
Bench 3x5
Rows/cleans 3x5
2x8 chins*
B
Squat 3x5
MP Press 3x5
Deads 1x5
2x8 dips*
*Optional
Babylover's Starting Strength
This is a variation of the original Starting Strength program that I've seen a lot of people do with great results. It allows for a few more exercises than the traditional Starting Strength program, and targets a few things that may be neglected in the original program, which is designed purely to build a solid base.
ABA, BAB week to week. 3 non consecutive days a week. EX, Mon, Weds, Fri
The two days:
A
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes, do this at your own discretion. If you don't feel like it, don't worry
B
Front squat 3x5
Military Press 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work
StrongLifts 5x5
Like Starting Strength, StrongLifts 5x5 is incredibly simple with only 3 exercises per workout. The primary difference is that this program has a bit more volume (more sets). This extra volume benefits some, but not everybody. You can learn more about StrongLifts 5x5 here
ABA, BAB week to week. 3 non consecutive days a week. EX, Mon, Weds, Fri
The two days:
A
Squat 5x5
Bench 5x5
Rows 5x5
B
Squat 5x5
Military Press 5x5
Deadlifts 1x5
Iron Addicts Simple Power Based Routine
Iron Addicts is the program that I gained the majority of my strength on, and I believe a great program for the average lifter who is looking to get bigger and stronger. I would recommend doing one of the above programs for a while before moving to Iron Addicts, because it is a program with a weekly progression rather than a daily progression. You can learn more about this program here
Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10
4.Intermediate/Advanced Training Methods
Will update in the future with:
5/3/1
Cube
Sheiko
Smolov
+more
5. Form. Form. Form. It's all about the form.
In strength training the form that you use on your lifts is of the utmost importance. Having good form means that you're putting yourself at the lowest possible risk for injury and allows you to lift in the most efficient way possible, which other than keeping you safe, allows you to lift more weight.
Below are some great videos to learn proper form in the big 3 lifts (Squat, Bench, Deadlift). If you want to know the proper form for another exercise, just post in here and I'll send you in the right direction.
[collapse=formvids]
Squat
Bench
Deadlift
Bench
Deadlift
[/collapse]
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