Your first time ever experience is always memorable. It could be when you benched 225 pounds the first time, or when you set a new personal record on the squat, or even when you had to get a larger size of jeans as your thighs became too big, the special feeling of vanquishing the new challenges motivates you to keep on working hard to achieve your goal in the gym.
However, the fit and strong body won’t happen overnight and the toughest thing is actually maintaining it. as a matter of fact, once you passed beginners stage, it is easily and quickly stalled. And that is exactly the right time to move on to your first strength phase. So, letís start to get strong, as strong as Hercules or Hulk!
You can follow the simple steps below and build your own strength training routine.
Know Your Maxes
To begin with, it is important you know your maxes. Do you know your present bench, deadlift and squat IRM (one-rep maxes )? If you donít, find it now. You can test your IRM in two different ways.:
1. By Working Up To 3 Heavy Sets And Approximating
You should be enabling to lift 90 % of your 1RM for 3 to 4 sets. If you can do 3 sets of 225 pounds, divide 225 by 0.9 and you will get your 1RM about 250 pounds.
2. By Testing
Just test your 1RM by lifting the heaviest single you can without losing form. Make a test period as a week and lift on a different day.
You can choose whichever suits you, understanding your maxes helps two crucial training aspects: setting achievable goals and planning your training routine.
Set Your Realistic Goals
Generally, strength cycle lasts between 12 and 16 weeks. For the beginner, gaining 5-10 % on your taxes during a cycle is the general goal, so if your can best bench press 225 pounds at best now, aim at moving the bar up between 235 and 245. Still, the progress may not continue at this rate all the time. As you keep on training many years, every pound you added to the bar is a sweat and tears victory. Think about it when you set your first goal, aim to increase your lifts by 5 %.
You also use taxes when you decide your training loads. Take your ultimate max and decrease it by 5-10 % and you get your training max. It’s for ensuring that you can plan enough training volume without overdoing. The aims here are more quality reps without failing, the right amount of loads that your body can handle with better technique.
Practice Your Form
A novice to strength training should take a practice first strategy. You may feel discouraged to go back and do the basics, however, that’s exactly what a long lasting training career needs. Go back to the beginning and you’ll get angry and frustrated at first then your training nose dives. Because you won’t gain the required skills to advance.
Focus on mastering the lifts: bench, squat, overhead press and deadlift. You’ll be stronger consistently during your training period. Don’t get trapped on your one-rep max, and concentrate on becoming a skilled lifter.
Choose A Simple Strength Scheme
By the grace of the Internet, you have an unlimited access to lots of great programs provided by reputable experts. There are so many to choose from. However, just better to avoid them.
Westside is tempting and you may find it is had to resist the attractions of Smolov squat routine. However, they are all quite complicated and require a huge and solid training bases such as fitness and skill. And they are not what you need right now anyway. They are not the only ones, there are millions of complicated training programs all over.
What you need right now is simplicity. The perfect routine for your main lift is 5 sets in the 70-85 % range and 3 sets in the 75-90 % range. For assistance lifts sets in the 5-8-rep range, maintaining a couple of reps left in the tank at the end of every set. As it is not a bodybuilding, you wonít get muscle failure.
You can do multi-joint lifts with dumbbells, kettlebells, and barbells. You donít do any machine training and only do a little bit of single-joint training in order to achieve absolute strength development. You only need a simple training.
What You Focus on:
Deadlift and its variations,such as Romanian deadlifts, sumo deadlifts and rack pulls.
Bench press and its variations,such as floor presses, dumbbell bench presses and incline bench presses.
Squat and its variations,such as box squats, front squats and goblet squats.
Overhead press and its variations, such as dumbbell overhead presses, seated military presses and kettlebell overhead presses.
Planning your routine by combining them should be quite simple. As your main lift, use a full-range bench press, squat or deadlift and repeat sets of 3 or 5, and choose a variation for each as your assistance training. For example, floor presses with bench press, rack pulls with deadlifts and so on.