It doesn’t matter where you look, everyone has “the perfect strength training program” and gives you some out-of-this-world claim about how well it really works.If you are reading this, it’s obvious you aren’t one of those people who see “add 500 pounds to your total” and automatically think how you are going to be the next world record holder.Strength training boasts many different tried and true methods from 5/3/1 to Starting Strength, or simply different set and rep schemes. What’s so special about this strength training program?I’m not a world record holder and I do not have a track record of getting some of the biggest and strongest people on the platform, but I do know what works and what doesn’t.Everyone’s body is a little different and responds to weight training differently, but the tools I’m going to give you in this program will get you on the right path to total domination. (or at least stronger than you were) Table of ContentsI am going to start writing more detailed training programs and I don’t want you to have to endlessly scroll through chunks of text just to find what you are looking for so here is a table of contents.IntroThis 4 day strength training program is designed for beginners to early intermediates. Once standard progression and peaking doesn’t work, you are going to have to take a completely different approach to training.This is a straight-forward approach that works with some time, effort, and eating.

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2. Free Strength Training Program
3. Strength Training Program For Asthmatics Students

There’s no special hidden ninja secrets in this routine, if you are looking for that instead of results I’m sorry. I’m curious if I’m at a 155 squat 3rm, 75 overhead press 3rm, and 170 deadlift 3rm, what will my set increases look like? Am I correct in thinking that the weight increase happens weekly and not by set? A few moths back, was on a 4×5 (or something), where the coach had us go from warmup all the way up to 85 percent for each of the main exercises. I am damiliar with the large movements, but not the smaller accessory exercises- should I just stick to this program? Should I incorporate weight increases with every set? You can pyramid each set, although ever since I started utilizing a warmup to my work weights (the weight you count as your reps) and maintain that.

So if you were doing a 155 squat for your 3 rep max and your working weight was around 125 (around 80% of your 3rm), I would do: Bar by 8 reps, 85 x 5 reps, 105 x 5 reps, then I would do the 125 for your 3 sets of 8. The next week you will do 130 for 3 sets of 8. So you are only going up once per week.Warming up is on an individual basis – I would recommend doing as much work as you need before you get to your working weight without it fatiguing you.

Bench I need more volume than I do for deadlifts. Squats I need more volume than deadlifts and bench needs more volume than squats. It’s all personal feeling on that.The smaller accessory exercises should be done after your big compound lifts, so you don’t really need much or any warming up since those muscles have already been worked. Let me know if you have any more questions sorry it’s taken so long to respond!. I recently found your website and so far, I’ve found it to be quite useful on the workout topics. I started last week on your 4 day strength training program, but with a bit of modification. I’d like to get your opinion on it or any suggestions you might have.I’m at 188 lbs now with a 24% body fat and I want to stick to this program for 12 weeks.

My goal is to drop the weight to a range of 170-175 lbs with a 15% body fat goal.I’m following the exercises to the dot, but for warm-up on the 4 strength days, I’m doing about 25 minutes of jogging. Additionally, on the 3 days off, I’m focusing on jogging 4-6 miles on those days. Am I straining myself too much by adding significant jogging to the warm-ups and the days off.

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So far, I’m able to complete the workouts and I do feel the after workout muscle ache up to 2 days after, but I’m only in my second week.Also on my nutrition, I’m trying to go on a mild ketogenic diet. I mention mild because I still am having 1-2 bread slices/day or a cup of rice in one of the meals throughout the day.

Free Strength Training Program

Additionally, I have about 2 cups of homemade plain yogurt daily made from whole milk. So overall, I’m focusing on meats, fish, eggs, vegetables, yogurt, olive oil, and avocados, with a some occasional exceptions of a cup or rice, potatoes, and some bread. For most, programming a deload may not be necessary. I started this tactic after talking to many powerlifters who have been competing for over 10-20+ years. They said the key to consistent gains, longevity, and remaining injury-free results from programmed deloads.

Your recovery is just as important, if not more important, than the training itself. Before I really knew what deloading was, I would train for months without any actual breaks. These planned deloads allow me to push myself a little more and you never reach the overtrained state.When you deload, you ideally don’t want to handle the same weight. So reducing the weight to 50-60% of your normal working weight and performing the workout. If you feel sluggish or otherwise just not optimal, you could cut the weight and the reps in half.

Strength Training Program For Asthmatics Students

The idea is to stay moving and performing the exercises, just without the same strain on your muscles and nervous system.Hope this helps!. Hi Cutty,I’m about to start your program and I’m really looking forward to it, but I’m about 300 pounds and out of shape. I haven’t lifted heavy weights consistently for years, though I used to for years along with playing high-level basketball. I wanted to get your thoughts on this: my wife really needs my support to get in shape as well, so she signed up for this program called Fit Body Boot Camp. You may have heard of it, but if not it’s a 30-40 minute aerobic circuit training workout 4 days a week.

She has friends who do it and she really wants me to join. It involves doing typical strength exercises – squats, curls, pull-ups, etc. – in rapid succession. I’m planning on attending, but just lifting light weights and “going through the motions” without killing myself. Is even that a bad idea – i.e. Bench pressing in your program, then benching at the Boot Camp with very light weights in the same day?Thanks.Can’t wait to start the program.

Michael,I’m sorry for not getting back with you sooner, I’ve had a few family emergencies to tend to. Lucky for you, I started at 400 pounds and I’ve been able to make some great progress so I think you will too. I think you should go, just because you’re out of shape doesn’t mean you can’t move. You’ll surprise yourself if you get started.

Just gauge how you feel after each session and assess your tolerance. It’s always better to start light and slowly ease into more work and more weight.I will be around more often and able to answer any questions, so feel free to hit me up man. I think we can get you going in the right direction.Comment navigation.