In my previous post I spoke about how a strength training routine can actually help you gain size. In this post I will focus more on what strength training is, how to structure your training program as well as how to choose the relevant weight, to perform the exercises without injuring yourself.
Firstly it is important to note that hypertrophy and strength training, although very similar, stimulates the muscle in completely different ways, thus yielding different results. So you will obviously follow a different program when training for strength gains, as opposed to hypertrophy.
Secondly it is although strength training revolves around using much heavier weights than with regular hypertrophy training, it is important to not go overboard and injure yourself. This may sound self explanatory but there is a very fine line between heavy and too heavy, so pay careful attention to this. A good guideline is to use a weight that is between 80 and 90 percent of your one rep max. It is also a good idea to have a spotter, just to have that extra peace of mind.
Thirdly it is also important to note that the average repetition range of a strength training routine is considerably less than that of a regular muscle building routine, this is because when you train for strength gains, you are targeting the fast twitch fibers within the muscle. An ideal repetition range for a strength routine is between 4 and 6 reps per set.
Another difference between hypertrophy and strength training is that the latter focuses more on compound movements. This is to ensure as much muscle recruitment per exercise as possible. Strength training also has numerous advantages including, increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism, improved cardiac function, and elevated HDL (good) cholesterol. Ultimately this will have you lifting more weight, and growing faster, and that’s what we all want.
A good strength training routine will look something like this:
Day 1:
- Flat Bench 5 sets 4-6 reps
- Decline or Incline Bench 4 sets 4-6 reps
- Flyes 3 sets 4-6 reps
- Dips 4 sets as many reps as possible
- Overhead tricep extension 4 sets 4-6 reps
Day 2:
- Squats 5 sets 4-6 reps
- Stiff Leg Dead-lifts 4 sets 4-6 reps
- Seated Calf Raises 3 sets 4-6 reps
Day 3:
- Standing Barbell Curl 4 sets 4-6 reps
- Hammer Curls 4 sets 4-6 reps
- Concentration Curls 4 sets 4-6 reps
- Crunches
- Planks
Day 4:
- Standing Military Press 4 sets 4-6 reps
- Side Lateral Raises 4 sets 4-6 reps
- Reverse Flies 4 sets 4-6 reps
- Shrugs 4 sets 4-6 reps
- Wrist Curls 4 sets 4-6 reps
- Reverse Wrist Curls 4 sets 4-6 reps
Day 5:
- Lat Pull-down 4 sets 4-6 reps
- Pull-ups 4 sets to failure
- Bent over Barbell Row 4 sets 4-6 reps
- Dead-lifts 5 sets 4-6 reps
Use these as a guideline when planning your routine and you should be up and running in no time. I have personally found that strength training is a surefire way to quickly increase you overall lifting range. Just remember that consistency is key.
Related Muscle Shredding Posts:
- You are doing it wrong: a deltoid muscle building routine that actually works
- Build Bigger Muscles with a Training Journal
- Strength Training can not make you bigger? Think Again!
- You are doing it wrong: How to build huge biceps!
- MBSA’s killer Leg Workout
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