You guys have been asking me to provide examples of strength training plans that you can use to kickstart your training routine, and I’m going to share the one that I started with that enabled me to gain 45 lbs of muscle and add over 200 lbs to each of my lifts. Read on to get access!
Why Strength Training?
Strength training builds muscle mass, confidence, strength, boosts testosterone levels, and helps solidify PE gains. It makes you an all around stronger, healthier, and better person. This article and these plan examples are designed to help you enter the world of strength training if you have zero experience.
(Note: This is from my personal experience using the www.stronglifts.com plan, I highly recommend you check out that website and community, it is an invaluable resource)
The key to starting out in strength training is to master your form. If you start doing compound lifts like squats and deadlifts with improper form then you greatly increase the chance of injuring yourself. So when starting out at the gym, make sure to start with just the bar before you start adding weight. I don’t care if you can bench press 200 lbs off the bat. Swallow your ego and work on form, you will be much better off in the long run – I know from personal experience.
I would go and read the following articles on form over at the Strong Lifts website, I will link to them below.
How to Squat: https://stronglifts.com/squat/
How to Deadlift: https://stronglifts.com/deadlift/
How to Bench Press: https://stronglifts.com/bench-press/
How to Military Press: https://stronglifts.com/overhead-press/
How to Barbell Row: https://stronglifts.com/barbell-row/
Read these. Learn these. Practice these. Live these.
Unless you have 1+ years consistent training experience under your belt, these lifts are all you need to know, and will be your launching pad to amazing strength gains.
The key to gaining strength is keep the repetitions low and the intensity high. What this means is that for each lift you will only do 3 sets of 5. This allows you to add weight every single workout. You should be adding 5 pounds every single workout to every lift for at least 6 months if you are eating right and starting by just lifting the bar.
An example weight training plan – (from StrongLifts.com)
Bench Press 3×5
Barbell Row 3×5
Military Press 3×5
Bench Press 3×5
Barbell Row 3×5
And just alternate appropriately. If you continue with this plan for over a year I guarantee you will gain significant muscle mass, increase your confidence like crazy, and be one step further to becoming a well rounded man.
Benefits of Strength Training:
- Increased Strength
- Increased Badass-ness
- Increased Testosterone
- More Confidence
- Increased Sex Drive/Sexuality
- Athletic Training rather than Aesthetic
- Directly Benefits Your Well Rounded PE Efforts
So get to it. Strength training has forever changed the way I train, the way I look at myself, and my confidence levels. Shout out to Mehdi at Strong Lifts for getting me started with this in the first place.
Let’s get started boys! Get training and get that confidence up. Keep me posted on your progress/with your story in the comments.