Sunday, 19 Sep 2021

How To Build Super Strength – Follow some essentials steps 

Like every bodybuilder I wasn’t just concerned about building bigger muscles and gaining weight, I also wanted to look awesome in the gym. I wanted people to turn heads when I did the deadlift, squat and bench press. I wanted to be large and be strong at the same time! So in my opinion the ultimate routine for building pure strength is Jim Wendler’s weight training 5/3/1 routine. Gaining weight

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The reason I would recommend this to many bodybuilding people looking to give their strength a good kick up the arse is basic it practices everything I preach. It is basic, it incorporates rest, it is built round the big lifts, constant progression, it doesn’t involved 100 reps of pointless bicep curls and it works! You actually gain muscle.

As I have said quite a lot and will continue to say, progressing a little every single week is the way forward. Not trying to bench press the same weight week in week out. This will not get you to where you want to be. Leaving your ego at the door, decreasing the weight a bit and progressing every session is the best way to build large and strong muscles.

How does 5/3/1 work? You train 3 or 4 times per week and every session is centred on one of the compound lifts. Squat, Deadlift, Bench Press and Military press (Shoulder Press.) Each training cycle lasts 4 weeks with these reps and sets in mind:

  • Week 1: 3 x 5 (Set 1 – 65% x5) (Set 2 – 75% x5) (Set 3 -85% x5+)
  • Week 2: 3 x 3 (Set 1 – 70% x3) (Set 2 – 80% x3) (Set 3 -90% x3+)
  • Week 3: 3 x 5, 3, 1 (Set 1 – 75% x5) (Set 2 – 85% x3) (Set 3 -95% x1+)
  • Week 4: Deload (Set 1 – 40% x5) (Set 2 – 50% x5) (Set 3 -60% x5)

All repetitions are percentages of your 1RM. So you find out what your 1 rep max is and go from there. When every you see 1+, 3+ or 5+ you do the maximum lift for that amount of reps. And once you have finished this cycle you start again but slightly heavier (add 10lbs to your squat and deadlift 1RM and 5lbs to your bench press and military press. it is as simple as that. Gain muscle

Many often feel that it is better to go further on the last set if you can but personally I dont feel it is necessary. If you keep within the advised rep range you are going to progress every single week apart from the deload week of course.

You can also add some other exercises in after these main lifts but i would not go wild on them either. The big four are your main concern and maybe only do 3 or 4 sets of another lift afterwards. I would advise, pull ups, dips, bent over row and lunges. These exercises will help just to balance your physique.

This is the best way to get stronger and the workouts only last around 30mins. You may think that is just lazy but what would you rather do? Gain a lot of strength in less time or train for 3 hours and build no muscle at all? I know which one I would choose.