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THE JOURNEY: HOW TO REACHYOUR FULL POTENTIAL

TheCompleteStrengthTrainingGui
Beginner,Intermediate,andAdvanced

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Whatdoesittaketoreachyourstrengthpotential?Andwhatdothestepstodosolooklike?Ico
complete,accessibleoverviewanywhere,soIdecidedtomakeitmyself.Thisarticlewillbethea
website.It'sacomprehensiveframework,meanttogetyoucaughtupandreadytoabsorbthere
onthissite.Beawarethatamorenutsandboltsguideiscoming(howtoactuallyplanoutyour
aswell.Thisguideisjustmeanttogiveyouanoverviewoftheimportantfactorsandprinciples
anyquestions,ifyouthinksomethingisincompleteorconfusing,orifyoujustplainthinkImess
donthesitatetoletmeknowhowIcanmakethisguidebetter.

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by GREG NUCKOLS

This is something Ive been wanting to write for a while, but Ive been
putting it o because, honestly, its a monster.
Icouldsplititintoaseries,butIdontwantpeopletostumbleacrossjustthe
Jump T
secondorthirdinstallmentandmissthecontext.However,beawareup Beginner
frontthatitsprobablynotoneyoullwanttochugthroughinonesitting.
Intermediate
Becauseofthat,youcandownloaditbelowasaPDFsoyoucanread
throughitatyourleisure,alongwithspreadsheetslayingoutmultiple Advanced
exampleprogramsshowinghowyoucanapplytheprinciplesinthisarticle.

Thisarticlewillcoverwhatittakesforyoutoreachyourstrengthpotential,andhowtodoitint
waypossible.Itsnotgoingtodwellonspecifictopicsinatonofdepthitspurposeistogiveyo
keyfactorsinyourjourneyfromwhereveryouarenow,toyourultimatepotential.Resourcesad
specifictopicswillbelinked,butthepurposeofthisarticleissimplytoprovideyouwithacomp
framework.

FREE: Download PDF version of this article + programs for beginner, interme
advanced lifters

Applicationoftheconceptsinthisarticleareeasyaspiewithmyfullprogramsyoucandown

Click to get my PDF and programs (instant download!)

Whatdoesittaketobeasstrongasyoucanbe?

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1.Bigmuscles(duh).Foranyonewhoneedsmorereassuring,thisguidegoesintowaymor
subjectlater.

2.Masteryoftheliftsyoullbeusingtodemonstratestrength.

Whowasthestrongestathleteofalltime?AnatolyPisarenko?ZydrunasSavickas?AndreyMa
is,theresnotadefinitivewaytoanswerthatquestionbecausetheycompetedindifferentsports
definedbytheliftsyouusetomeasureit.Thereisaverylargeskillcomponenttomasteringalif
yourmusclestoworkinaverypowerfulyetprecisemannertoliftheavystuffaseffectivelyand
possible.Thiscomeswithpracticethemorespecific,thebetter.

Becauseofthis,practiceaimedatmasteringtheliftsyouwanttousetoexpressyourstrengthis
Thisguidewillmainlybetalkingaboutthesquat,benchpress,anddeadliftsinceImapowerlift
knowthemostabout,thoughtheseprinciplesareapplicabletoanystrengthsport.

3.HealthyJoints/Connectivetissue

Thelesswearandtearyouhaveonyourbody,themoreyoullbeabletolift,allotherthingsbei
tendonshavetobestrongenoughtotransferforcefromyourmusclestothebonestheyretrying
haveabuiltinstraingaugecalledthegolgitendonorganthatsendsasignaltoyourspinalcor
muscles,tellingthemtostopcontractingashard,inanefforttopreventatendonrupture.

Nervescalledmechanoreceptorsinyourligamentsfunctionsimilarly.Andasyoudamageorwe
cartilage,itgenerallyhealsslowlyornotatall(dependingonthejoint),andonceyouvewornit
gettinganymore.Overtime,thiscanleadtoosteoarthritis.Acuteinjuriestothesetissuesgener
toheal(seriousones,atleast),andexcessivestresstoyourtendonsovertimecanleadtoinflamm
whichcanprogresstodegeneration(tendinosis)ifleftunchecked.

Bothofthesegenerallyrequirequiteabitoftimetorecoverfrom.Whatsmore,itsnotuncomm
injurytoturnintoalongtermheadacheandimpactyourtrainingforalong,longtimeafterthei
collagengenerallyrepairsitselfveryslowlyandoftenincompletely.

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Forthesereasons,maximizingresultswhileminimizinginjuryriskisofutmostimportance.Wor
andinjurydontalwaysgohandinhand.Thatissueisbeyondthescopeofthisguide,butifyou
Idsuggestyoustartheretolearnmoreaboutthebiopsychosocialmodelofpain.

4.Age

Therearethreekeyadvantagestobeingyoung:

1.Yournervoussystemisabitmoreexcitableandworksabitfaster,meaningyoucanreachm
contractionfaster.Thisismoreimportantforpowerdependentsports(likeweightlifting)tha
dependentsports(likepowerlifting),butitplaysaroleinallofthem.Also,yournervoussys
whenyoureyoung,meaningyoullbeabletolearnandmastermovementsfaster(andpossi
absolutedegree).

2.Youhaveabitmoreoftheproteinelastininyourtendons,sotheyllbeabletostoreabitmo
(givingyouamorepowerfulbounceoutoftheholeatthebottomofasquat).

3.Yousimplyrecoverfromhardtrainingfaster.Youhavehighertestosteronelevels,yousleep
moretotalgrowthhormoneatnight,andamultitudeofotherfactorsthathelpyoubebettera
trainingvolumes,recoverfaster,andprogressquicker.

Noneofthesearetremendouslyhugefactorsbythemselves,buttheyallplayarole.Theyallpe
butdontstartdroppingoffinabigwayuntilyour30s(neuraldrive)to50s(tendonelasticity)t
neuralplasticity,whichpeaksbasicallytheminuteyoureborn,anddropssteadilyfromthere(w
easiertolearnnewthingsasachild).

Ifyoucanhityourcompetitivepeakbyyourmidtwenties(somepeoplepeaksooner,butgenera
fewyearsofhardtrainingtobuildtherequisitemusclemass),ithelpstakeadvantageofthesefa
saythatyoucantgetvery,verystrongifyoustartlater,butthereareadvantagestogettingtoyo
assoonaspossible.

Whatconstitutesappropriatetraining?
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Thisisanentirelycontextdependentquestion.Therearecertainfactorsthataremoreorlessun
mustbespecifictoyourgoals,theremustbesometypeofoverloadapplied,etc.),butonceyoug
boltsofprogramdesign,thereareseveralfactorsthatdeterminewhetherornotatrainingprogra
forsomeone.

Someofthosefactorsarespecifictotheindividual.Theirbackground,strengthsandweaknesse
preferences,theircurrentdiet,lifestyle,andsleephabits,etc.

However,therearesomefactorsthatwillapplytomostindividualsinlargergroupsofpeople,b
experiencelevel,assumingtheirgoalistoreachtheirstrengthpotential(andbeascompetitivea
youraim)asfastaspossible.Iwantyoutokeeptwothingsinmindwhenreadingtherestofthis

1.Imassumingyourprimarygoalistogetasstrongaspossible,asfastaspossible.Ifthatdoe
thentherestofwhatImabouttosayisnttoorelevantforyoubecauseitsnotinlinewithy

2.BYNOMEANSamIsayingthisistheonlypossiblewaytogetstrong.Thatwouldbefool
observationisenoughtotellyouthattherearemanyroadsleadingtoRome.So,ifyourete
andsogotsostrongandtheydiditanotherway,justknowthatyourenotgoingtogetany
Also,thismeansthatifyouarecurrentlyinacertainpositionandthewayyougottherediff
recommend,thatdoesntmeanyouvescrewedup.Itjustmeansyoutookadifferentpathto
100%fine.

Withthatoutoftheway,itstimetoreallydiveintothemeatofthisarticle.Remember,thefour
accomplishtogetsuperstrong:

1.Bigmuscles

2.Masteryofthelifts

3.Healthyjoints

4.Age/minimizingthetimeittakestogetthere

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Basedonyourexperiencelevel,youcanusethosefourcharacteristicsasyourfocalpointstogu
and2arewhereyoursweetgainzaremade,while3and4areoverarchingprinciplesthatdeterm
makethosesweetgainzandgetfrompointA(whereveryouarenow)topointB(thestrongesty
asfastaspossible,assafelyaspossible.Ofcourse,safetyandspeedgohandinhandnothingde
fasterthananinjury.

Eachphaseofyourtrainingwillbegovernedbyasimplequestion:Whatobstaclesstandingbetw
goalarehinderingmethemostrightnow?

Thisquestionhelpsgiveyourtrainingclarity.Untilyoureasstrongasyoucanpossiblybe,the
multitudeofareaswhereyoucouldseekimprovement.Askingwhatfactorsarehinderingyouth
keepsyoufromchasing1,000differentgoalsatonce(whichgetsyounowhere),andhelpsyoum
fastestratepossiblebyfocusingyouonwinningthebiggestbattlesthatgiveyouthehighestrate

Fornewlifters,thosefactorsare:

1.Buyin/habitformation

2.Proficiencywiththemovements

3.Body/muscularawareness

4.Readinesstotrainandrecover

Forintermediatelifters:

1.Muscularsize

2.Continuingtoincreaseyourcapacitytotrainandrecover

Foradvancedlifters:

1.Proficiencybecomingmastery

2.Maintainingjointhealth

3.Masteringtheskillofcompeting
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The New Lifter

Thefirstandmostimportantfactorsarebuyinandhabitformation.

No,neitheraresexy,excitingtopics,buttheyrecruciallyimportant.

Ifyouregoingtogetanywhereasalifter,youhavetobewillingtoputintheworkforyears.A

Atthispoint,youmaybethinking:Imreadytodoit!ImexcitedtoseehowfarIcangetinth

However,mostpeoplewhostartanexerciseprogramendupquittingwithinthefirstyear,andI
themwerejustaswellintentionedasyouare.Itsunlikelythatyourinitialexcitementisgoingt

Atthispoint,wecouldredirectwayoffcourseandtalkaboutmotivation,choicearchitecture,id
abunchofotherneatstuffthatyouprobablydontcaretohearabouttoomuchinanalreadylon

However,herearethekeypoints:

1.Youneedtobuyintotheprocess.Thismeansactuallyspendingtimeandmoneyinvesting
on.Everyonevaluestheirtime,andweassignvaluetothingsroughlybasedonwhatwerew
them.Ifallyouinvestinliftingis$30/monthingymfees,and2hoursofyourweekwork
giveitup,youhaventlostmuch.Itmakesiteasiertoletgo.
Ifyouvebeenputtinginanadditionalhourperdayreadingaboutlifting,andforkedoverso
booksandcoaching,thenitllautomaticallystartmatteringmoretoyou.Itscalledthesun
moreyouinvestinsomething,themoreyoureconvincedthatitsanimportantthingtohave

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yourearationalpersonafterall,andrationalpeoplewouldntspendsomuchtime/money/en
thatwasntimportantanddidntmattertothempersonally.Putyourmentalbiasestoworkf

2.Youneedtofindacommunity.Inpersonisbest(eitherfindsomeonewhosalreadyalifte
ropes,orconvinceafriendortwotostartliftingwithyou),butonlinecommunitiesstillbeat
Whicheverrouteyougo,thekeysareaccountabilityandsupport.Ifyourtrainingpartnersdo
accountableifyoustartskippingabunchofworkouts(oriftheyrethelazyones),thenthey
Ifthepeopleyouliftwithortheonlinecommunityyoufindispermeatedbynegativity,its

3.Youneedtoenjoyyourtraining.Thisisakeypiecemostpeoplemiss.Stickingwithsom
thethingsthatmakeyouwanttocontinueoutweighingthethingsthatmakeyouwanttoquit
obstacles).Motivationscanbeintrinsic(comingfrominsideyou)orextrinsic(comingfrom
Mostpeoplehavesomedegreeofintrinsicmotivationwhentheystartlifting(wantingtoloo
loseweight,wantingtofeelathletic,etc.),butalmostbydefinition,itsnotverystrong.Itw
toevengetyourfootinthedooruntilyoufinallystartedtraining,afterall.Itsimportant,bu
wanttorelyonthatsabigmistakealotofpeoplemake.

Becauseyoucantrelysolelyonyourintrinsicmotivationwhenyoufirststartlifting,itsveryim
simplyhavefuntraining!Thatgivesyousomemoreextrinsicmotivation(genuinelylookingfo
workoutsthemselves)tokeepyougoingwhileliftingbecomesahabit.

Youvenoticed,ofcourse,thatweusuallydonthaveanyproblemsfindingtimetodothethings
doing,evenifweknowweprobablyshouldntbedoingthem(Ishouldreallydosomethingpro
Icanwatchonemoreepisode.Damnyou,Netflix).

Mostpeoplemissthisimportantfactandgetwaytoohungupontheactualdetailsofprogramm

Whenyourefirststartingout,youllgainmuscleandstrengthdoingalmostanythingthestimu
bodyissimplygoingtorespondstronglytoit,evenifitsnottheoptimalstimulus.Themost
thatitssomethingyouenjoyandcanstickwith,andthatphysiologicallyitsgoodenough.

Coacheslovetomoanaboutprogramhoppers,andtheylovetalkingabouthownewliftersare
inthefeetbynotfollowingmasterfultrainingprogramtotheletter.Whattheyremissingisthe

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trainingnewlifters,enjoymentmattersjustasmuchasprogress.

Ifnewlifters(withahigherneedforextrinsicmotivation)dontenjoyaprogram,theywontstic
dontstartseeingtheresultstheyrelookingfor,theyllgetdemotivatedandquit.Ifacoachfail
dimensions(writingprogramsthatworkbutthatpeoplehate,orwritingprogramsthatarefunbu
results),theyvescrewedup.

Theactualnutsandboltsofhoweffectiveyetfunprogramminglooksvariespersontoperson.S
morevariety(inexercises,set/repschemes,etc.)andstartdreadingworkoutsthatlookexactlyli
workoutstheyvebeendoingforthepastmonth.

Otherpeopleloveconsistency,arewaryofchange,andenjoybeingabletoseesteadyandmeasu
workouttoworkout,comparingtheirperformanceinoneworkouttowhattheydidinthesamew
lastweek.Agoodprogramforonenewliftermaybeaterribleprogramforanother,becausewh
enjoyabletrainingvariespersontoperson.

Movingon,thesecondmostimportantfactorisdevelopingproficiencywiththemovementsyo
yourstrength.

Howdoyoulearnanewmotorpattern?Practice.Specifically,frequent,purposefulpractice.T
dosomething,anddoitthewayyouresupposedto,thefasteryournervoussystemwillmastera

Thereareafewkeytakeaways:

1.Thepracticemustbedeepandpurposeful.Youcantsimplygothroughthemotions.Pra
set.Visualizehowthesetissupposedtolookandfeel,tryingtocaptureasmanydetailsasp
willfeelonyourbackorinyourhands,howyoullsetup,howitwillfeeltomovetheload,
maynotbeabletocapturetoomuchinyourvisualization,butthisisaskillthatwillimprove
approachthebar,haveonecueinmind.Donttrytothinkyourwaythroughtherep.Just
thatwillhelpyourperformance.Ifitimprovesyourperformance,stickwiththatcueuntilyo
moveontoanother.Ifitdoesntchooseanothercue.Beawareofhowtherepsfeelasyour
dontobsessaboutitusethatawarenessinthenextstep.

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Aftertheset,analyzeit.Howdiditfeel?Howdiditlook(again,takevideoifpossible)?W
improvedupon,andwhatcuecouldhelpyouaccomplishthatimprovement?Repeatthatpro
Simplydoingthemovementshelps,buttogainproficiencywiththeliftsasquicklyaspossi
bedeepandpurposefultocementtheskillsandkeepbadhabitsfromdeveloping.

2.Theweightsyoureusingshouldbelightenoughthatyoureincontroloftheloadandc
properlyperformingthemovementthanonavoidingdeath.However,theweightsshou
enoughthatitsstillthesamebasicmovement(aheavybarbellsquatisprettydissimila
bodyweightsquat).Thisgenerallymeansusingaloadbetween6080%ofyour1rm.Ofco
lifter,youhavenoideawhatyour1rmis.Sothebasicruleofthumbisthatyoushoulduses
theheaviestweightthatyoufeelverycomfortableandconfidentwith,andabout15%lessth

3.Youshouldstayalongwayawayfromfailureonyoursets,atleastearlyon.Themorey
completearep,themoreyourformwillbreakdown,atleastuntilyouvegainedproficiency
pattern.Letssayyouredoingsetsof5,andthefirstthreearebeautiful,flawlessreps,thefo
andthefifthlooksdistinctlydifferentfromthefirstthree.Youreingrainingthepropermoto
learnwith60%ofyourwork,andsomethingelsewiththeother40%.Thatmakesittakelon
proficiencywiththepropertechnique.Youshouldstayatleast3repsawayfromfailure(toc
newlifter,andalmostalwaysstopyoursetsbefore(or,ifyoupushareptoofar,assoonas)y
changeatall.Atfirst,youwontbeentirelysurewhatthatfeelslike,soithelpstoeitherhav
watchyourtechnique,orrecordyoursets(withthecamerasetupdirectlytoyoursidebetwe
heightforsquat,athipheightforDL,and68abovebenchheightforbench)soyoucancom
felttohowtheylooked.Thatwillteachyouwhatitfeelsliketocompleterepswithgoodfor
flawlessrepsfeellike(oftenaliftwillfeellikeyouscrewedsomethingup,butlookgreaton
messeduponesfeellike.Togetinenoughworkwhileavoidingfailureandtechnicalbreakd
oflowrepsareyourbestbet.Thefewerrepsyoudoeachset,thelessfatigueyoulldevelop
toyourlastrep,andtheshorterthetimeyouneedtobelockedinandfocusedonyourtechni

4.Generally,trainingeachlift24timesperweekwillgiveyouthebestbangforyourbuc
reasons:1.)Youneedenoughopportunitiestopracticethemovements.Practiceiskeyforle
new.2.)Youcansimplydomore!Youdhavetoreallycrushyourselftogetinasmuchwor
asyoucouldinthreefairlychallengingdays.Sowhycapitat4?Quitefrankly,foranewli

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notgoingtobenefitfromdoingmuchmorethanthat.Youcouldpracticethemovementsa*
butprobablynotenoughtomakeatremendousdifference.Moreimportantly,muscleprotein
elevatedfornewliftersforquitealongtime:3648hoursisprettytypical.Formoreexperie
downto1224hours(orless,dependingonhowhardtheworkoutis).Sowith24sessionsp
yourestillspendingquiteabitoftimeactuallybuildingmuscle.

Thenextkeyfactorisdevelopingmuscularandkinestheticawareness.

Kinestheticawarenessisjustafancywayofsayingknowingwhereyourbodyisinspace.De
helpsyoudotwothings:

1.Betterunderstandwhenthemovementsyouredoingfeelrightornot.Thisfeedbackhelp
adjustmentstoperformthemovementsbetter.

2.Helpexternalcuesworkbetter.Externalcuesarethosethatfocusontheoutcomeofthemov
bench,youmaysaythrowthebarthroughtheceiling,ratherthansqueezeyourpecs),an
effectiveforenhancingperformance.Thebetteryouunderstandhowitfeelsforyourbodyt
space,themoresenseexternalcueswillmake,thebetteryoullbeabletoapplythem,andth
yourperformance.

Thebestwaytoaccomplishthis?Ivefoundchallengingbodyweightmovementstobethemost
teachingoverallbodyawareness.DoIhaveacitationforthat?Absolutelynot,becausethatwo
impossibletotest.ButofallthepeopleIveworkedwith,thosewithbackgroundsingymnastic
almostalwayslearnnewmovementsfasterthananyoneelse,andgetnewexternalcuesthequ
foundthatweirdliftshelpbuildthistypeofawarenesstoo.

Herearesomesuggestionsofbodyweightmovementsthatcanhelp(startwiththeonesyoucan
(workingtowardsinglearmpushups),dips,invertedrows,pullups,monkeybars,planks,rolling
legRDLs(weightedorunweighted),lungesandsplitsquats(ataspeedyoucancontrol),single
singleleghops,Lsits,suitcasecarries,waiterscarries,singlearmoverheadpress,bentpress,an
overheadsquat.

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Therearecertainlymanymorethatyoucouldtry,butchoosing23fromthatlistpersession,don
manyrepsasyoucanmanageatacontrolledpace(notrushingthroughthemotions)generallyd

Now,Imnotsayingthatyoulldirectlymakesweetgainzfromthoseexercisesunlessyouload
themmorelikethebarbelllifts,buttheyhelpyoudevelopthekinestheticawarenessthatwillall
movementsbetter(attainingahigherenddegreeofproficiency)andfaster.

Itsalsoworthnotingthatthistypeoftrainingusuallydoesntdoasmuchforsomeonewithastr
sports(especiallyifyouareprettygoodatthem,andhaveplayedrecently),becausesportstraini
developkinestheticawareness.Thepeoplewhousuallybenefitthemostfromitarefolkswhoh
sportsinalongtime(orever)andhaventbeenchallengingtheirkinestheticabilities.

Thenextpieceismuscularawareness.Ihatethephrasemindmuscleconnection,butitsaco
thatgetsthepointacross.Buildingthisawarenessaccomplishestwomajorthings:

1.Ithelpsyouidentifyyourweaklinkinamovementifaparticularmusclegroupisntp
Ifyoudontknowhowitfeelswhenaparticularmusclecontracts,itshardtopickitoutas
liftdoesntfeelright.

2.Itmakesinternalcuesmoreeffective.Internalcuesareonesthatrefertowhataparticular
doingduringalift(i.e.squeezeyourpecs,notthrowthebarthroughtheceiling).Thoug
generallylesseffectivethanexternalcues,theystillhavetheirplace,especiallyifyourewo
weaklinkinamovement,andyouretryingtoreintegrateamusclegroupintoamovement
hasntbeenpullingitsweight.Ifamusclehasbeenweakandlimitingamovement,yourbo
moreoutofothermusclestocompensate.Whenthatweakmusclegetsstronger,focusingon
moreinvolvedintheliftagainandfinetunethatmotorpattern.

Howdoyouaccomplishthis?Bodybuildingstyleisolationmovements.Thetoolisrelatively
Barbells,dumbbells,machines,andcablesarealltotallyfine.Thegoalisnttomovethemostw
feelthetargetmusclecontractingtobuildthatmuscularawareness(ormindmuscleconnection

Justlikethemovementstobuildkinestheticawareness,thegoalisntnecessarilyboatloadsofsw
compoundexerciseslikesquats,presses,deadlifts,rows,pullups,etc.,dojustasgoodofajoba
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mass,especiallyinnewlifters),butrathertomakeiteasiertolearntheliftsyouretryingtobuil
tomakeiteasiertoassessproblemsandcorrectyourliftsdowntheroad.

Thelastkeyfactorfornewliftersisdevelopingtheabilitytotrainhardandrecoverfromtrainin
termedGPP(generalphysicalpreparedness),butmostpeopleonlythinkofconditioningwhenth
Thoughthatsimportant,thereareafewotherfactors,soIpreferthemoreencompassingterm

1.Bodycomposition.Ahighbodyfatpercentagegenerallygoeshandinhandwithpoorinsul
everypoundoftissuegained,asmallerpercentageofitwillbemuscle,andagreaterpercent
Thereareafewreasonsforthat.Higherbodyfatlevelsaregenerallyaccompaniedbylowe
higherestrogenlevelsinmen(sincefattissuecontainstheenzymearomatase,whichconvert
estrogen.Itshouldalsobenotedthatthecausalityhereisbidirectionalwithlowtestosterone
fat,andmorefatfurtherlowerstestosterone)lowerinsulinsensitivity,especiallyinmuscle,
theenergyyouconsumeisstoredinfattissue,andtheresmountingevidencethatthelowgr
associatedwithobesitycandecreaseanabolic(musclebuilding)signalingandincreasecatab
wasting)signalinginyourmuscles(andasecondsource).Quitesimply,youllrespondbette
recoverbetterfromtrainingifyoureleaner.Ifyoureamaleover20%bodyfat,orafemale
gettingdowntothe1215%/2025%rangewillmakeiteasiertotrainhard,recoverwell,and
andstrength.

2.Aerobicconditioning.Ivealreadywrittenaprettyindepthpieceontheimportanceofaero
strengthathletes,soratherthanrehashthathere,Idencourageyoutocheckitout.Thedegre
todoanydedicatedconditioningworkvariespersontoperson(somepeoplejustnaturallyha
fitness),butageneralruleofthumbisthatifyourrestingheartrateisinthehigh50sorlow
under200lbs,oritsinthemid60sandyoureover200lbs,youprobablyhaveasufficientae
powerlifting.

3.Nutrition.Thisisalsoatopicthatisimpossibletoaddressinasingleparagraph.Idhighly
TheRenaissanceDietbymyfriendDr.MikeIsraetelforanindepthtreatmentofthesubje

4.Lifestylefactors.Thisprimarilymeanssleepandstressmanagement.Lackofsleepandinc
decreasehowwellyoucanburnfat,buildmuscle,andrecoverfromtraining.Illaddressthi
depthattheendofthisarticle.
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Howyouworktowardthegoalofbeingabletotrainharderandrecoverbetterdependslargelyo
rightnow.Ifyoureportly,thenyoushouldtrytolosefatASAP,whereasifyourealreadylean,
loseanyweight.Ifyournutritionisinline,butyourbaselineconditioningispoor,thenyousho
improvingyourconditioning.Ifyourconditioningisgoodbutyoursleephabitsareatrocious,th
mostfromgettingmorehighqualitysleep.

Awordofreassuranceifyoureoverweighttostartwith:Youreallydontneedtoworryabouth
willimpactyourinitialstrength/muscularprogress.Thoughnewmuscleismosteasilyaddedin
entirelypossibletogainmuscleandstrengthwhilelosingfat.Thisisespeciallytrueforpeoplew
liftingandoverweighttobeginwith.Ifyousetyourcaloriestoloseabout1%ofyourbodyweig
consumeenoughprotein(about.82g/lb,or1.8g/kg),andtrainhard,thenyoushouldhavenoissu
andstrengthasyouloseweight.

HowLongDoesThisPhaseLast?

Amajormistakenewliftersmakeisstickingwithbeginnerprogramsfortoolong.Yourtwomo
objectivesaretobuyintotheprocessandmaketrainingahabit,andtobecomeproficientwithth
thirdobjective(buildingkinestheticandmuscularawareness)helpswiththesecondobjective,an
totrainhardandrecoverwell)setsthestageforfuturetrainingtobemoreproductive.

Onceyouvegainedproficiencywiththelifts,theresnopointindillydallyingwithbeginnerpro
lotofpeoplewillrunabeginnersprogramentirelytoolonguntiltheyplateaumultipletimesan

Mostofthestrengthgainsyoumakeonabeginnersprogramcomefromneurologicalimprovem
systemlearningtheliftsyoureperforming.Whenyoufirststartlifting,youmayhaveenoughm
300lbsalready,butyoucanonlysquat135becauseyournervoussystemdoesntunderstandth
haventbuiltthatproficiency.

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Overthespanofafewmonths,youshouldbeabletoaddweighttothebaratleastweekly,andy
skyrocketintothe300s.Yourmusclemassmayhaveonlyincreasedby1020%,butyoursquat
greaterdegreebecauseyournervoussystemadaptstostressorsmuchfasterthanyourmusclesdo
wallandyourliftsstopgoingupasquickly,itsbecauseyourefinallybumpingupagainsttheli
youcanliftwithyourcurrentmusclemass.

Tocontinuegettingstronger,youhavetogainmoremuscle.Andsimplyput,abeginnertraining
3.2k
Shares
forlearningtheliftsisntoptimizedforgainingatonofmusclemass.Hypertrophytraininggen
trainingwithaccumulatedfatiguebecausethemaindriverofmusclegrowthistrainingvolume
3.1k
bestlearnedwhenyourmusclesandnervoussystemarebothfairlyfresh(anotherreasonvolume
shouldntbetoohigh,andsetsofyourmainliftsshouldntbepushedclosetofailure).
3.1k

FREE DOWNLOAD: PDF version and a beginner program implementing thes

Applicationoftheconceptsinthisarticleareeasyaspiewithmyfullprogramsyoucandown

Click to get my PDF and programs (instant download!)

Whenyouhitawallforthefirsttimeonabeginnerspro
shifttrainingstyles.Otherwise,youcanonlycontinuet
gainmuscle,andyourestuckwithatrainingroutinetha
gainingmuscle,butnotoptimizedforit.

So,howlongshouldyoubeonabeginnersroutinebefo
intermediateroutine?Itdependsontheperson.Simply
yourehavingahardtimeaddingweightweektoweekw
reps.Thatletsyouknowthattheeasystrengthprogress
gainingproficiencywiththeliftsisabouttorunout,soi
Ingeneral,thismaytakeyouanywherefrom26month

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Also,itcanhappenfordifferentliftsatdifferenttimes.
progressslowing,whileyoursquatanddeadliftarestill
changeyourbenchtraining,butkeeptrainingyoursquat
samewayuntiltheytooaretoppedout.

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Clicktoexpandgraphic.

Furtherreadingfo
AvoidingCardioCouldB
GenderDifferencesinTrain
InDefenseofProgramHop

SucceedEveryDay:ACompleteGui

Intermediate Training

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Youreoutoflowhangingfruit.Youvegainedproficiencywiththelifts,sotheeasyneurologic
rearviewmirror.Nowitstimetogrow.Youhavetwoprimarygoalsinthisphaseoftraining.

1.Increasemusclemass

2.Continueincreasingyourworkcapacity
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Illaddresstheseinreverseorder.Everythingthatappliedtothesubjectofbeingabletotrainha
fromtheprevioussectionstillapplieshere.Ifyourenotleanyet,keepcutting.Ifyourconditio
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keepimprovingit.Ifyoursleepanddietarestillpoorandyourstressisstillhigh,thenkeepwo
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thosethings.

Increasingyourworkcapacityisofutmostimportancebecause,aspreviouslymentioned,trainin
driverofhypertrophy.Youvegottohandlehightrainingvolumetogrow,soyouneedtobeabl
thattrainingvolume.Ontopofappropriatenutrition,adequatesleep,lowstress,andfavorableb
simplyincreasingyourtrainingvolumeovertimewillhelpbuildthatworkcapacity.

Nowitstimetotalkaboutgettingjacked.BeforeaddressingexactlyHOWtogetjacked,thoug
touchonWHYtrainingtogainmusclemassissoimportantforstrengthathletes,sinceIalways
amountofpushbackaboutthisidea.Ifyourealreadyonboardwiththeimportanceofgaininga
youpossiblycan,feelfreetojumptothesectiontitledimplementation.

Whysomepeopleliftmoreandothersliftless
Thereare,bymycount,sixfactorsthatlargelydeterminehowmuchweightyoucanliftrightno

Musclesize

Musclefibertypes

Segmentlengths(height,limblengths,torsolength,etc.)

Motorlearningfactors

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Motivation/arousal/fatigue

Muscleoriginsandinsertions

Muscle Size
Abiggermuscle,allotherthingsbeingequal(andthoseotherthingsaretherestofthissection
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muscle.Theresnowayarounditpastapoint,yousimplyhavetogrow.Iwontharponthison
Illbetalkingaboutitinmoredetaillater.
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Muscle Fiber Types

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Iwantedtogetthisoneoutofthewayearly,becauseitsoftenmisunderstood.Mostpeopleareu
thatyoullliftmoreifyouhaveagreaterproportionoftypeII(fasttwitch)musclefibers.Howev
basedonamisunderstandingofterms.

TypeImusclefibersandTypeIImusclefibersdifferinseveralmajorways.TypeImusclefibers
(makingthemgreatforenduranceexercise)andtakelongertoreachmaximalforcewhenstimul
ontheotherhand,aremorefatiguablebutcanreachmaximalforcemuchfasterwhenstimulated
forpowerdependentexercise).

However,themaximalforceproductionforagivenareaofTypeIfibersisverysimilartothem
productionforagivenareaofTypeIIfibers.Dependingonwhatstudyortextbookyoulookat,
10%difference.However,thisdifferencedoesntmeanmuchintherealworldsinceallyourmu
TypeIandTypeIIfibers.

Ifyoucomparedsomeonewith70%TypeIIfiberstosomeonewith70%typeIfibers(bothofw
outliers),thedifferenceinmaximalforceproductionwouldonlybeabout4%.TypeIIfiberssim
forceoutputsooner,makingthembetterforpowerdependentactivitieslikesprintingorjumping
though(contrarytowhatthenamemayleadyoutobelieve),isNOTapowerdependentsport.P
peaksaround3060%1rmandisquitelowwithmaximalloads.

Allofwhichmeans,fibertypedistributiondoesntinfluencehowmuchyoucanliftverymucha

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Twocaveats:

1)TypeIIfibersaremoreresponsivetostrengthtrainingandgrowmorethanTypeIfibersdo,s
distributionmaylimitlongtermstrengthpotentialsomewhat.However,thatspurelytheoretical,
hasshownthatelitepowerlifters(averagesquat/deadliftofabout285kg/630lbs,andbench170k
haveaboutthesameTypeI/TypeIIfiberratioasuntrainedpeople,whichleadsyoutobelieveth
selectforpeoplewithafiberratioskewedtowardTypeII.Soitmaybeaconcernforsomeonew
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highproportionofTypeIfibers,butitwontbeforthevastmajorityofpeople.

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2)SinceTypeIIfibersreachpeakforceoutputfaster SimilarproportionsofTypeIand
thanTypeIfibers,theresasmallchancethattheyll
3.1k combined)fibersinprettystrong
allowformorespeedtobedevelopedoffthecheston untrainedcontrols.FromFry
bench,outoftheholeonsquat,orofftheflooron
deadlift,andthatspeedmayhelpyougetmaxweights
throughthestickingpointoftheliftmoreeffectively.

However,thatsabitofastretchforbothsquatand
benchbecausethemusclesarealreadycontractingquite
hardtocontroltheweightwhileloweringitformax
loads,allyourslowtwitchfibersareprobablyrecruited
already(sincetheyretheonesrecruitedfirst
HennemansSizePrinciple)beforeyoureversethe
weight,soregardlessoffibertypebreakdown,the
additionalfibersactivatedasyoureversetheliftsare
primarilyfasttwitchanyways.

Andfordeadlift,mostpeopleareweakestoffthefloor.Takinglongertoreachmaximalforceou
justaffecthowlongittookforthebartobreakthefloor,notthespeedoftheliftitself.Forsome
inanotherpartofthemovement,beingabletodevelopmorespeedearlierinthemovementmay
advantage,butnotenoughtobeatremendouslyimportantissue.

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Keepinmind,Imonlysayingfibertypedistributionislargelyunimportantforpowerlifting.Fo
certainlymatters.MoreTypeIfibersarebeneficialforenduranceevents,andmoreTypeIIfiber
powerdependentsports.

Segment Lengths
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Sofar,wevebeentalkingabouthowmuchforceamusclecancontractwith.Nowweretalking
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requiredtoproducemovementatajoint.
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Torquetakesintoaccountboththeforceappliedandthelengthofthelever(ormomentarm)its
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Basicapplication:Ifyouresittingonaseesawandsomeonemuchlargerissittingacrossfromy
sittingattheendofyourrespectivesides,theotherpersonwillbesittingontheground,andyou
air.Iftheymoveclosertothemiddle(thefulcrum),itcanbalanceouttheseesaw,eventhoughth

FREE DOWNLOAD: PDF version and an intermediate program implementing

concepts!

Applicationoftheconceptsinthisarticleareeasyaspiewithmyfullprogramsyoucandown

Click to get my PDF and programs (instant download!)

Thisguywouldhavetobesitting So,letssaytwopeoplearesquatting
basicallyrightontopofthefulcrum. thesameaboutthem(samebasictec
oftraining,sameamountofmuscle
thatoneofthemhaslongerfemurs.

Thatmeansthateitherthemomenta
workingagainsttoextendtheknees
betweenthekneeandthecenterofm
foot),themomentarmtheglutes/add
areworkingagainsttoextendthehip
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longerforthepersonwithlongerfem
thathismuscleswillhavetocontrac
moreforce)toproducetherequired
givenweight.

Femurandtorsolengthaffectbothsquatsanddeadliftsinthismanner.Additionally,totalheight
lengthofbasicallyallsegmentswillbelonger,itrequiresmoremuscularforcetoproducethere
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anygivenload.Finally,armlengthisimportantforbothdeadlift(shortenstheROM,makingthe
benchpress(increasesthetotalROM).
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However,takenasawhole,segmentlengthsreallydontmattertoomuchforOVERALLpower
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Forstarters,youreprobablynotasspecialofasnowflakeasyouthinkyouare.Althoughtherei
relativesegmentlengths,itsusuallylessthan10%exceptforextremeoutliers(sothatguywho
muchasyoudoesntdosobecauseyouhavelongfemurs.Ifyourswerethesamelength,hemay
asyouinsteadof2xasmuch).

Asfarasheightgoes,requiredtorqueincreaseswithheight,butsodoesoverallmusclemass.T
allometric,notlinear,soshorterpeoplestillhaveabitofanadvantage,butitstakenintoaccoun
formula,whichlevelstheplayingfieldforshorter/lighterliftersandtaller/heavierlifters.

Finally,theadvantagethatdifferentsegmentlengthsprovideinoneliftisabolishedbyadisadva
Longfemursmaybebadforsquatting,buttheyreusuallygoodfordeadlifting(sincelongarms
handinhand).Longarmsmaybegoodfordeadlifting,buttheyreusuallybadforbenching.

Onthewhole,segmentlengthsdoaffectperformanceineachliftabit,butnotasmuchaspeople
crutchwouldliketobelieve(usuallyadifferenceoflessthan10%).Furthermore,adisadvantage
becomesanadvantageinanother.

Motor Learning/Neuromuscular Eciency

Wevealreadytalkedaboutthisabit,andwelldiscussitmoreagainlater,sowellskipthispiec

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Motivation/Arousal/Fatigue
Theseallrelatetohowmuchyoucanlifttoday.Ifyouremoremotivatedtolift,yourelessfatig
applicationofBanistersImpulseResponsemodel,otherwiseknownasthefitnessfatigueparad
atoptimalarousal(withbothtoolittleandtoomuchbeingdetrimentalYerkesDodsonLaw
more.
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Muscle
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Origins and Insertions GrabatpointBifyouwantto
Thisisahugefactornotmanypeopletalkabout.Our jobdone.GrabatpointAify
bodiesarentactuallybuiltverywellforliftingheavy getasickforearmp
things.Whenyoucomparehumanstocomparablysized
animals,wetendtobefarweaker.

Theprimaryreasonforthatisdifferenceinmuscle
attachments.Amusclethatattachesfurtherfromajoint
iscapableofproducingmoretorqueatthatjoint.Our
muscles,forthemostpart,attachveryclosetothejoints
theymove.

Thisisgoodforallowinglargerangesofmotion(becauseagivenamountofmovementatajoin
extensibility),butmeansthattheforce(linear)ourmusclesproduceisnttranslatedveryefficien
(angular)atourjoints.

Heresasimpleillustration.IfyougripthiswrenchatpointA,youllhavetopullalotharderto
youweregrippingitatpointB.

Forthemostpart,humansmusclesattachinamannermoresimilartopointA,andotheranima
mannermoresimilartopointB.

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SoyoullseewhatImtalkingabout,letscomparethehamstringsofahumanandacat.Lookh
tibiaandfibulathehamstringmuscles(marked17and18)ofacatinsert,comparedtohowclose
hamstringsinsert.Thatmeansthatifahumanandacatcontracttheirhamstringswiththesamea
catwillproduceWAYmorekneeflexiontorque.

Efficienthamstringsinsertions.
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Inefficientinsertions.

Humanshavesomevariabilityinmuscleattachmentpoints,andthisvariabilitymattersfarmore
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segmentlengths,becauseasmallchangecanmakeabigdifference.
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Justtoillustrate:Letssayyourecomparinghipextensiontorquefortwopeopledoinggoodmo
torsosparalleltotheground.Onepersonstorsois10%longerthantheotherpersons.Thatmea
(basicallythefronttobackdistancefromthebarbelltotheirhipjoint)is10%longerforthepers
torso,sotheyneedtoproduce10%morehipextensiontorquetoliftagivenload.

Nowletssayyourecomparingtwopeoplewiththesametorsolength,butonepersonsischial
pointforthehamstrings)protrudesanextrainch,ortheirhamstringsoriginateabitfurtherdown
tuberositywhichisentirelywithintherealmofpossibility.Pelvisescomeinallshapesandsiz

Letssaythedistancebetweenthehi
originofthehamstringsisabout3in
Thatextrainchmeanstheyproduce
extensiontorqueiftheirhamstrings
sameforce.

Becausemusclesattachsoclosetoj
morethan24inchesaway),smallv
bigdifference.

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Ifyourpecsinsertfartherdownyourhumerus,youremoreapttobeabigbencher.Ifyourlatsi
yourhumerus,youremoreapttobeabletodosomereallyheavyweightedpullups.Ifyourpate
bitfartherdownyourtibia,youllprobablybeabletosquatmore.Youknowthatguywhocanc
impressivebiceps?Idbethehasbicepsthatinsertfartherdownhisradius.

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Sowhatdowedowithallthis?
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Nowletstakealookbackateachofthesefactorstoseewhereweshoulddirectoureffortsintr
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Originsandinsertions:Thismayimpactwhattechniquewillallowyoutoliftthemostweight(a
thenotionofuniversalperfectformislaughable),butyoucantreallychangethem,barringsu

Motivation/arousal/fatigue:Theseareallacutefactors.Learninghowtomitigatefatigueandma
goodskillstoacquire,buttheyhavemoretodowithhowmuchyoucanlifttodayratherthanlon
potential.

Motorlearning/neuromuscularefficiency:Proficiency/masterycomeswithpractice.Theincrem
neuromuscularefficiencythatcomewithcontinuedpracticeaftertheinitialimprovementswhen
arentenoughtoexplainthesizeofthestrengthdifferencesbetweenpeople.

Segmentlengths:Similartomuscleoriginsandinsertions,thesemayaffecttechniquetoacertain
gottoplaythehandyouredealt.

Musclefibertypes:Ditto.Plus,theydontreallymattertoomuchforpowerliftinganyways.

Musclesize:Dingdingding.Wehaveourwinner.

Ofthefactorswevediscussed,musclesizeistheonlyoneyoureabletochangeinamajorway
exceptformotorlearning/neuromuscularefficiency(however,thedifferencesbetweenpeoplein
smallaftertheinitialrapidprogresswhenyoustartlifting).

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Beforegoinganyfurther,Idjustliketopointoutthattrainingwithafocusongainingmasstod
powerliftingisdirectlysupportedintheliterature.Onestudyfoundthatinelitelevelpowerlifter
threeliftswasstronglycorrelated(r=0.80.9forsome)tomusclethicknessintheprimemovers
itwasmoststronglycorrelatedtosubscapularisthicknessinallthreelifts,justasanaside).Anot
presses,foundagainthatoneofthestrongestpredictorsofperformanceinnationallevelliftersw
unitheight.Bigisstrong.
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Someofthetopguysintheworldtoday,lookingsuspiciouslyswole.

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Hereareacoupleofdirectquotes:BrechueandAbe.TheRoleofFFMAccumulationandMus
PowerliftingPerformance.EuropeanJournalofAppliedPhysiology.(2002).
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PerformanceoftheSQT,BP,andDLwasstronglycorrelatedwithFFMandFFMrelativetostandingheight
<or=0.001).

LoveraandKeogh.TheAnthropometricProfileofPowerlifters:DifferencesasaFunctionofB
CompetitiveSuccess.TheJournalofSportsMedicineandPhysicalFitness.(2015).

...moresuccessfulpowerlifterstypicallyhavehigherdegreesofmusclemassexpressedperunitheightand/or
similarsegmentlengthsandsegmentlengthratiostotheirlesssuccessfulpeers.

Andjusttoreiterate,bothstudiesfoundthatthekeyissuewasmusclemassperunitofheight
youcantmakeyourselfanytallerorshorter,simplygainingmoremuscleisalmostalwaysanad
musclemassaspotentialstrength.Ifyougainmass,youmaynotnecessarilybestrongerrightaw
trainedwithlowerweightsandlostabitoftechnicalefficiencywithmaxweights),butyouhave
stronger.

Ifyoustaythesamesize,youhaveacaponhowstrongyoucanpossiblyget.Whencomparing
onewithmoremusclemaynotnecessarilybethestrongerone(forallthefactorslistedabove
segmentlengths,technique,etc.),thoughheprobablywillbe.However,whencomparingsmally
allotherthingsbeingequal,jackedyouwillbestronger.

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Allofthoseotherfactors(apartfrommusclesize),particularlysegmentlengthsandmuscleattac
largelyexplainwhysomerelativelylightpeoplewhoarentoverlyjackedlookingcanstilllifth
thattheirsmallermusclescontractanyharderthanyoursdoitsthateithertheyhavebodysegm
advantageousforacertainlift,requiringlesstorquetoliftagivenweight,ortheyhavemusclea
allowthemtoproducemoretorqueatajointwiththesameforceofmusclecontraction.Therew
trainingthatallowedthemtoliftheavyweightswithrelativelylittlemassmostofitsimplyhas
theyrebuilt.
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So,theprimarygoalofintermediatetrainingistogetintothehighestweightclasspossible,asfa
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stillbeingfairlylean(below15%bodyfatformen,andbelow25%forwomen)andprotectingt
possible.
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Somepeoplebalkattheideaofmovingintohigherweightclasses,becausepeopleliftmoreinh
sotheythinkitwillbenefitthemtogetintoalowerweightclass.However,rememberthebitabo
torque.Ifyouaretallerthansomeoneelse,youhavetoproducemoremuscularforcetogenerat
liftthesameamountofweight.Beingtallerthanotherpeopleinyourweightclassautomatically
disadvantage.

Conversely,ifyoucangetsuperjackedandbeoneoftheshortestpeopleinyourweightclass(w
lean),itputsyouatanadvantage.Thoughyoumaybemorecompetitivenowinalowerweight
notwhereyoullbemostcompetitivelongterm.

Assomeofmyweightliftingfriendsarefondofsaying:Weightclassesareheightclassesindis
youdontplanoncompetingandarejusttryingtogetstrongforitsownsake,itshouldbeobvio
muchmuscleaspossibleisadefiniteadvantage.

Implementation
So,youhavethreeprimarygoals:

1.Getfreakingjacked

2.Accumulatetheleastamountofjointwearandtearpossible

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3.Maintainorincreaseproficiencywiththelifts

Heresageneraloutlineforhowtoaccomplishthat:

1.Rampupyourtrainingintensityforthemainliftsabit(doingmostofyourtrainingwith
max,withverylittleworkbelow70%andverylittleabove90%unlesspeakingforameet)t
improvingyourtechniqueandskillliftingheavyweights.
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2.Includemorevariationforyourmainlifts.Thiswillallowyoutopushyourliftshard,wh
monotonyandoveruseinjuriesfromstickingwiththeexactsamemovementsallthetime.P
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squat,closegripbench,benchfrompins,oppositestancedeadlifts,deficitdeadlifts,etc.
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3.Keepvolumeforyourmainliftslowtomoderate,andstayatleast12repsshyoffailur
(avoidingtechnicalfailure).Youdontneedatonofhighquality,heavyworktomaintaina
factors,butgettingthebulkofyourtrainingvolumefromyourmainliftswillgenerallybeat
andlimithowmuchtotaltrainingvolumeyoucanhandlepersessionandperweek.

4.Getthebulkofyourtrainingvolumefromaccessoryliftsforallmajormusclegroups
reps,trainingeachmuscle/movement23timesperweekfor46sets(or4070totalreps
recommendaccessoryliftsoverlightersetsofsquat,bench,anddeadlifttocutdownonrisk
andtokeeptrainingspecificityhighforthemainlifts(sinceliftingheavystuffforlowrepsa
higherrepsaredifferentskills,youdontwanttowaterdownthemotorlearningyouredo
unlessyouresplittingyourtrainingintomoredistinctphases,aswelldiscusslater).

5.PlanforweightincreasesandPRattemptsforthebigliftsonarealistictimescale.Atf
trainingblocks,shootingforsmallPRsevery4weeks.WhenyouarenthittingPRsconsiste
scaleanymore,transitionto8weekcycles,then12.YoushouldbeabletoPRevery12wee
phases)throughoutthedurationofyourtimedoingintermediate,hypertrophyfocusedtrainin

6.Periodizationisntoverlyimportantforhypertrophy,butvaryingyourtrainingabitsimp
workoutsfeelingfresh.

7.Splityourtrainingintobulkingandcuttingphases.Thisgenerallyallowsyoutogainmu
overallratethanattemptingtogainitwithminimalbodyfatfluctuations.Aimtogainabout
weekuntilyourbodyfatpercentagereachesabout2022%formen,and2830%forwomen
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backdownto1015%formen,and2025%forwomen,losingabout1%ofyourbodyweigh
highlyrecommendthisarticleformoreindepthdetails.

8.Donttieuptoomuchofyourtimeintrainingtopeakforcompetitions.Asimple34w
enoughformostpeopletohitverysolidliftsontheplatformsinceyouretrainingthemainl
throughoutthisperiod.

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Shares Fromstrengthandconditioningresearch.com

Ontopofthereasonsgivenabove,amajorreasontomakeyourtrainingmorebodybuildingce
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phaseisthatbodybuildingstyletraininghasanastoundinglylowinjuryrate.Whenlookingatin
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strengthsports,bodybuildinggenerallyfaresconsiderablybetterthenpowerlifting,weightlifting

Remembertheimportanceofmaintainingjointhealthov
Clicktoexpandgraphic. Yes,youcanabsolutelybuildatonofmuscledoingmo
powerliftingspecifictrainingaslongasyouredoingen

However,thegoalforthisphaseistobuildthatmusclew
risktosetyouupforgreaterlongtermsuccess,andeven
datecomparingvolumeequatedpowerliftingstylevs.
styletrainingfoundthat,whiletheyproducedsimilarh
thatvolumefromheaviertrainingcausedmoreachesan
beingworndown.

Howlongdoesthisusuallylast?Again,itdependsonth
quicklytheygainmuscle(whichislargelygenetic).Its
of38years.Thefirsttimeyougainlessthan35pound
(comparingatsimilarbodyfatpercentages)inayearof
anddiet,itstimetotransitiontoadvancedtrainingands
worlds.

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Furtherreadingforinterm
TheNewApproach
HighBarandLo
EverythingYouThinkisWrongWithYourDeadl
TuckingtheElbowsforBenchYou'reProb

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Advanced Training

Atthispoint,youhavemostofthemuscleyoureevergoingtoget(unlessyouvebeendrugfre
decidetostarttakingvitaminS),soyourjobistogeteverythingyoucanoutofit.Thatrequires
proficiencytomasterywiththelifts.Thoughbythispoint,youvealreadytakencareofthelow
termsofneurolomuscularimprovements,theresstillroomforimprovement.Theresactuallyas
neuralcoordinationthatgoesintoliftingreallyheavystuff.Youhavetoactivatethevastmajori
fibersinyourprimemovers,youhavetocoordinatetheircontractionssothatthesequencingof
(bothintermuscularandintramuscularcoordination),andthenthosemusclefibershaveyoucon
rapidly(ratecoding),andthemorerapidlytheycandoso,themoreforcethemusclecanproduc
musclefibersandcoordinatingthemovementcanbothbelearnedwithsubmaximalweights(ab
maxworksnicely).However,thereareslightchangesintechniquethattakeplacewithmaximal
breakdowntheextraweightjustchangeshowforceisdistributedthroughoutthesystemslightl
generalcoordinationcanbehonedevenfurther.Additionally,ratecoding(thespeedatwhichth
andrelax)doesntstartaccountingforincreasesinmuscularforceuntilthemuscleisalreadycon
85%ofitsmaximalforce,meaningthatitisalsobesttrainedwithevenheavierloads,andcanst

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onceyoureachtheadvancedlevel.Periodizationalsoplaysalargerroleinadvanced,purelystre
training,asitcontributesmoretostrengthdevelopmentthanmusclehypertrophy.

Heresageneraloutlineofhowadvancedtrainingshouldbesetup:

1.Theoffseasonperiodisdedicatedtobuildingspecificworkcapacityforthemainlifts
submaximaltrainingutilizingvariantsofthemainlifts(highfrequency,highvolume,relativ
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Shares andhighvariationtodecreaseriskofoveruseinjuries).Thispreparesyourbodytohandleth
loadingnecessarytodrivemasteryoftheliftswithmaximalweights.
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2.Intheoffseason,accessoryworkshouldbededicatedprimarilytowardfixingspecificm
3.1k weaknessesthatarehinderingperformanceinyourmainlifts.Cutbackontheamounto
bodybuildingworkyoudosomoreofyourenergycanbedevotedtothemainlifts.Itsha
volumesofsquat,benchpress,anddeadliftwithequallyhighvolumesofaccessorylifts,ma
useoftimeandenergysinceyouresimplynotgoingtoachievemuchextrahypertrophyfrom

3.Asyouapproachameet,decreasetrainingfrequencyandvolumeforeachliftsoyouca
intensity.

4.Duringthelast~6weeksbeforeameet,beveryconservativewithaccessorywork.That
toaddmuchextramuscle,andthemoreenergyyouuseonaccessories,thelessyouhaveto
lifts.

5.Trytomaximizethenumberofhighqualityliftsyoucangetinwith8595%ofyour1r
fatigueforthelast46weeksbeforeameet.Youwanttobeasfreshaspossibleforeachh
highoutputworkcanbeasclosetomaximaloutputaspossible(veryhighspecificitynecess
Yourgoalistopracticetheliftsasmuchaspossibleinahyperspecificmanner,whichneces
loadsandverylowfatigue.

6.Trytocompeteabouttwiceperyear.Youwantenoughtimebetweenmeetsthatyoucanr
yourtotaleachtimeyoustepontheplatform,butyoualsowanttopracticecompetingsotha
managingmeetdaynerves,pickingattempts,cuttingweight,etc.Youcancertainlycompete
advancedlevel,butthisiswhentheskillofcompetingmattersthemost.

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FREE DOWNLOAD: PDF version and an advanced program implementing th

Applicationoftheconceptsinthisarticleareeasyaspiewithmyfullprogramsyoucandown

Click to get my PDF and programs (instant download!)

3.2k Howlongcanyoucontinueimprovingonceyouvereac
Shares
Clicktoexpandgraphic. witheachoftheotherphases,itdepends.Theresnorea

3.1k
improvinguntilinjuriesstarttosetin,oruntiltheaging
catchesupwithyou.Youllneverreach100%technical
3.1k theresalwayssomeroomtoimprovethere.Youllalso
gainingalittlemuscleeachyear.Notaton,butenough
difference.

Furtherreadingforadv
Hamstrings:TheMostOverratedMus
UnleashYo

Finalnotesandanticipatedquestions

IwanttopointoutsomethingIdidntstateexplicitly.Beginner,intermediate,andadvancedare
bytheprimaryfactorslimitingperformance,NOTarbitrarystrengthstandards.Howmuchyou
eachofthesephasesismostlydependentonhowwellyouchoseyourparents(thegenetichand
Thisisntaguideforbreakingworldrecords.Itsaguideforreachingyourownstrengthpoten

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Thisguidehasfocusedprimarilyontraining.However,Iwanttoreiteratethattrainingdoesntt
vacuum.Propernutrition,sufficientsleep,andstressmanagementallplayjustasbigofarolea
notbigger.

Youdontgetstrongerinthegym.

Mostpeopledontstoptoconsiderthisbasicfact.Attheendofaworkout,youveaccumulated
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youreweakerthanwhenyouwalkedintothegym.
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Yougetstrongeroutsidethegym.
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Sowhatdowedowiththisinformation?
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Itshouldmakeyoulookattrainingfromaslightlydifferentperspective.

RatherthanlookingattrainingwiththeperspectiveofImgoingtodothisbecauseitwillmake
stronger,youshouldlookattrainingthinking,Imsendingmybodyamessage,andIwouldli
thatmessagebystrengtheningandgrowing.

Itmayseemlikeasemanticdifference,butitsanimportantone,becauseithelpsputtheentiret
perspective.

Yousee,itsnotthetrainingitselfthatmakesyoubiggerandstronger.ItshowyourbodyR
trainingthatmakesyoubiggerandstronger.

Yourbodyadaptsbyrespondingtowhatitperceivestobeathreat.Whenyouworkout,youres
themessagethatbeingforcedtoliftheavyweightsisathreat(viastresstoyourmuscles,bone
tissues)thatitneedstorespondandadaptto.

Thatsallwellandgoodwhenliftingistheonlymajorthreatyourbodyperceives.Itwillgenera
adaptingtoit.

Butwhathappenswhenyouthrowmorethreatsatit?Andwhatarethesethreats?Anythin
perceivesasasignificantstressor.
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Whenyourbodyistryingtorespondtomultiplethreatsatthesametime,itdoesntrespondquit
them.Youcanthinkofitasmultitasking.Ifyouretryingtoreadabook,playavideogame,and
forschoolorworksimultaneously,youwontretainmuchofwhatyouread,yourkill:deathratio
andyoullcertainlydoprettylousyworkonyourproject.

Twoofthemostimportantthreatsthatkeepyourbodyfromrespondingwelltotrainingarelack
lifestress,suchasastressfuljob,abadrelationship,financialworries,etc.
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Withoutgoingtoomuchintothenutsandboltsofyourbodysstressresponse,itmeetsthesethr
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youhaveplentyofenergyfloatingaroundyourbloodstream,availableforusetokeepyoumore
sureyoudbecapableoffightingorrunningawayifthesituationcalledforit(formostofhuma
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thetwobasicwayswerespondedtomostthreats,hencethecommontermfightorflightrespo

Ensuringyouhaveenoughavailableenergytomeetthesestressorsisyourbodysprimaryadapt
importantlyforthecontextoflifting:Thisisaninherentlycatabolic(breakingdowntissue)pr
breaksdownstoredglycogenandproteinstomakesureyouhaveenoughavailableenergytores

Thatsbadnewsforthelifter.Gettingbiggerandstrongerisafundamentallyanabolic(tissuebu

Sowhenthestressfromdaytodaylifeandlackofsleeptellyourbodyitneedstobeinac
youregoingtohaveahardtimecarryingouttheanabolicprocessofbuildingmuscle.

Ifyouwanttogetintothenittygrittyabitmore,therearealreadyarticlesonStrengtheoryabout
makesithardertolosefatandgainmuscle,andabouthowchronicstressliterallydoubleshowl
recoverfromlifting.

Butrightnow,wecankeepitsimple.Trainingislikehavingaconversationwithyourbody.You
thatitneedstogetbiggerandstrongerviastressonthemuscles,bones,andconnectivetissue.Y
respondtothatmessageappropriately.Butwhenstressbuildsupandyourenotsleepingenough
ofitsown,whichalsocompoundstheeffectsofwhateverchronicstressyoureunder),youreef
yourbodymixedmessages,tellingitthatitshouldbothtearitselfdownandbuilditselfup.

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Theendresultissomethingsimilartothemultitaskingscenariofromearlier.Itdoesntdoavery
biggerandstronger,andthetrainingstressmakesyoulessabletocopewiththestressorsofday
ofsleepuntileventuallyyourbodyissoworndownthatyoucompletelyburnout,oftenresultin
sicknessorinfectionwhenyourbodysabilitytorespondtothreatsisoverwhelmed,bacteriaor
usuallybestoppedcoldbyyourimmunesystemareabletomultiplyenoughthatyouwindupsi
orrespiratoryinfection.
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Soremember,whenyouretryingtotellyourbodyitneedstogetstronger,youneedtomakesu
yourdaytodaystressandsleepingenough,otherwiseyoullgetnowhere.
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Ifyouhaveanyquestionsorcriticismsafterreadingthisguide,pleaseemailme.Iwantittobe
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understandable,andaccurateaspossible,soifyoudidntunderstandsomethingorthinkIscrew
pleaseshootmeanemailatgreg@strengtheory.comtoletmeknowhowIcanimproveit.

Furtherreading
Sleep,Pt.1:WreckingYourDiet,O
PoorRecoveryandIncreasedMuscleBreakdown:Insu
Stress:TheSile

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