I have worked just about my whole life to perfect my body. For the longest time I judged my gains by my appearance or by the weight scale. It took a while but what I finally found out is that if you concentrate on getting stronger that body you want will come naturally. rather you get big or lean is up to your diet, but if you get stronger you will get bigger muscles, period. I have done a ton of programs through my life and this one is one of the best, if you want to get strong. I see a lot of guys in the gym that look decent in the mirror, but cant lift near the weight they should be lifting. I mean what good is that. To me, there is nothing more manly then strength and power. Here are some bench marks for you to decide where you are at with your strength.
These bench marks are considered to be good.
- squat- 2 x bodyweight
- deadlift- 2 x bodyweight
- bench press- 1.5 x bodyweight
- shoulder press 1.0 x bodyweight
- front squats 1.5 x bodyweight
The lifts
This program is built around the basic lifts: squats, bench press, deadlifts and shoulder presses. If you are a beginner be sure to start off light and get your form down. It is best, in this program to start off light any ways. You have got to check your ego at the door for this programs to work, if you start off too heavy you will ruin the whole program.
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Easy Strength
The name of this program is easy strength, it was created by Dan John.
- In easy strength you are going to have five categories, and you will pick one exercise from each one. This will be a press, a pull, a hinge movement and a squat
- You ill go through four 10n workout cycles for a total of 40 workouts.
The idea behind this program is that if you want to get good at something, then do it as often as possible. The key is making sure you start light, you want to make sure you get to the gym and get every single rep, no matter what. You will pick five exercises from the list and stick to them for the next forty days. When performing these exercises you don’t even want to get close to struggling. The idea is that in time the weight that is just “light weight” to you now is what you were maxing before. Its going to seem easy but when the weights feel light just slowly raise the poundage.
Here is a list of the movements that you will pick your five exercises from.
- Squat movement- Front squat or back squat.
- press movement-bench press, incline press or shoulder press
- pull movement- deadlift. whichever deadlift you like over under, sumo, snatch grip you choose
- hinge movement- the deadlift can be considered your hinge movement or you can do kettlebell swings in the 75–100 range.
- load carry- farmer carries, vary the distance and load every time.
here are the first ten days of your workout. after ten workouts you will just keep repeating the ten day cycles or a total of forty days.
week 1
- Monday (day 1) 2x5
- Tuesday (day 2) 2x5
- Wednesday (day 3) 5,3,2
- Friday (day 4) 2x5
- Saturday (day 5) 2x5
week 2
- Monday (day 1) 2x5
- Tuesday (day 2) 6 singles
- Wednesday (day 3) 1x10
- Friday (day 4) 2x5
- Saturday ( day 5)5,3,2
As you can see you get Thursdays and Sundays off. I tried to go a little heavier on the 5,3,2 workouts just to test where my strength was. And it was definitely always going up.
Here is an example of what one of my workouts would look like with easy strength.
- lift 1-bench press- assuming a 315 pound max. 180 pounds for two sets of five
- lift 2-deadlifts-assuming a 350 pound max. 205 pounds for two sets of five
- lift 3-squat-assuming a 350 pound max. 205 pounds for two sets of five
- lift 4-farmers carries
- added lift- even though the program says to follow it to the T, I like adding in shoulder presses here for the same rep scheme as the rest of the exercises
- optional-the program also list the ab wheel here as optional
you will do all of these exercises in every workout. The only thing that will change is the rep scheme. As you can see I’m doing less than 60 % of my max on all the lifts. The only workouts I would really try to get heavier on is the two 5,3,2 workouts. Start off light and increase the weights slow and steady. After 40 days you can just start over and keep doing the program or you can rotate between this program and another strength training program. I would at least do this program twice in a row though. If you have any questions, please ask. This workout works fellas so please give it a try and tell me how you like it.
