Safe Effective Strength Training
February 3 "If the enemy opens the door you must race in." –Sun Tzu, The Art of War
This one is for those souls that program hop and switch to the next big thing when they don't put an inch on their arms per workout. In bodybuilding and strength training, slow and steady wins the race. A workout like what I'm going to give is not flashy in terms of what some propose today. You won't find swiss balls, side planks, face pulls, or any of the other "modern" and "woke" training methodologies.
Why leave all those movements out? Because they are not necessary. Not necessary to gain size, strength, etc. They can be supplemental, occasional exercises to do, but should not be a part of the regular workout. Actually, throw the swiss ball away completely. If you keep it you are likely to get sucked into some silly "balance" strength training.
Imagine if someone were to do the following routine for 3 years without changing:
Imagine if they added only 0.5kg a week to everything, except presses, curls, calves and lateral raises, to which they should add only 0.25kg a week.
If you want you can get yourself some micro plates to do these small weight additions. They are available online. They are convenient, but over priced for what they are. You can make some simple ones using paracord or rope tied to light objects you can hang on either end of the bar. You could even used a small sandbag and add a bit of sand each workout.
How well could you do, consider this. At the end of the 3 years, if the trainee's body fat was below 15%, they would look better than 99.9% of all gym members.
That brings up one last point. Don't eat like a pig to bulk up. You will just look puffyand muscle fat as apposed to skinny fat. Neither look is attractive or healthy.
***No Liability is assumed for any information written on the StrongerAthlete.com website. No medical advice is given on exercise. This advice should be obtained from a licensed health-care practitioner. Before anyone begins any exercise program, always consult your doctor. The articles are written by coaches that are giving advice on a safe, productive, and efficient method of strength training.***