What should I DO at the gym? (4 things every strength training program needs)

Strength training programs are a lot like screenplays in Los Angeles. Everyone has got one and is more then ready to tell you why theirs is the best.

Every power lifter, weight lifter, body builder, etc. has a program that they started on, and probably eventually created that fit THEIR NEEDS. And now that they have made gainZZ they want to share their magic bullet with you.

Unfortunately, this harks back to our discussion on capitalism in the fitness industry. It’s rampant, and everyone wants a piece. And the best way to do that is to tell you that their program is the one that will get you looking like them.

So, how can you pick a good program?

I’m glad you asked.

1. Every good program should MEET you where you are now

DISCLAIMER: I am writing this under the very real assumption that you are not suffering from any sort of medical condition. If you are, please consult a medical professional before beginning any program.

You wouldn’t pick a running program that Day 1 had you going for a nice, leisurely 25 mile jaunt up 5 degree incline hills.

The same can, and should be said for a good strength program. Everyone needs to start at Square 1. For some people that may just be a barbell, for others, that could mean doing exercises with significantly more weight.

Every body is different. A lot of factors come into play in how much weight you can lift right now. And one of them, yes, is genetics. But probably not as big of a role as you may think.

So, whether you are going to be doing squats with 0 or 100 lbs on each side. Make sure the program assumes that is where you are.

2. A good program will use a LINEAR PROGRESSION model.

You like how I threw in those big words there? Right? Looks good.

But don’t look too close or you’ll notice that all that really means is that you are going to make PROGRESS which one would hope to do with any program, anywhere.

And you are going to making this program in a Linear fashion, like as if we were looking at a graph.

If you notice above, on the line labeled STRENGTH PERFORMANCE, you will probably begin with bigger leaps in your strength, and the continue in a LINEAR fashion with smaller gains over time.

The key is by making small, incremental changes in the weight that you are lifting, so that your body has to adapt.

3. Lower reps, higher sets

Wanna see some massive legs!?

I wonder what this guy squats or leg presses! And I am guessing that he couldn’t tell you, because if you look to the right you will see his bicycle. That’s right. This guy is not a powerlifter, he is a bicyclist.

And bicyclists do one thing, and A LOT OF IT. Volume training.

If their body weight, the bicycle, the grade of road and the gear were a weight, they would be doing reps in the THOUSANDS. And that is how you get SIZE!

Now that doesn’t mean that size in your muscles doesn’t come with gaining strength. But it is not a given, and in order to get stronger you WILL have to get bigger. But the point is:

To get stronger you have to lift more weight. Lower reps is where you can maximize the weight you are lifting.

There has been much flim flam, back and forth discussions that this forum was made to filter out, but many people have started to rely on the good ol’ 5 rep set.

Essentially it would be doing a set to failure, and the program hopes that at 5 sets, you are right at that cusp.

4. You will be doing WHOLE BODY EXERCISES

I would like to share a fun little term I found when studying for my personal training certification, it is called SYNERGISTIC DOMINANCE.

I wonder which arm he uses to open jars with?

This term is what happens, when certain muscles, for whatever reason (and there are many) is not being used properly and another muscle steps in to help out (when it normally would not). It can be as simple as picking your kid up with your arms instead of your legs because you have a weak back, or like the guy above, when you trained muscles in ISOLATION.

I think we can all agree that our body is a singular piece of machinery, and when something hurts in your back, it may be from something in your hips or legs. When I got elbow tendinitis, I learned it was from something I did with my fingers. Everything is interconnected.

Your body functions as a whole, and needs to add strength gains as one as well. That is why any good program will take advantage of the best full-body exercises we have heretofore found, being:

The Squat, the bench press, the shoulder press, and the deadlift.

The last first and last one there, the squat and deadlift are absolute necessities. Those two exercises alone cover the majority of the major muscle groups, just look at all the muscles worked in a deadlift:

Crazy. Everything from the small muscles in your calves to the major muscles of the back, legs and arms.

So there are the building blocks for any good strength training routine. Feel free to find your own way, or look for my next post where I will be giving a recommendation.